Archive for the ‘Yoga for Stress Management’ Category

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 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.

By Sanmari Steenkamp

All of us have suffered from anxiety at some point of our lives. We may still experience it from time to time. Anxiety can be described as a state of fear or worry without having a reason at times for this fear or worry. Mild anxiety is a normal condition, however when it reaches higher levels, it can become unhealthy and harmful to body and mind.

This essay will explore the effectiveness of yoga on anxiety. Severe anxiety may cause one or more of the following symptoms: nausea, breathing problems, palpitations, fatigue, restlessness, headaches, chest pains and digestive problems. Some of the most common anxiety disorders are panic disorder or panic attack – a sudden, lasting less than 30 minutes, episode filled with fear and discomfort causing sweating, trembling, breathing difficulties, and dizziness.

Post-traumatic stress disorder (PTSD) is mainly caused by unresolved traumatic events from the past, creates feelings of fearfulness and helplessness with nightmares, sleeping disturbances and flashbacks as some of the symptoms. Obsessive-compulsive disorder (OCD) is the repetition of thoughts related to fearful things and the repetition of certain behaviours in an attempt to relieve fears; phobia is an irrational fear of people, objects, situations, and other things and the main symptom an excessive and unreasonable desire to avoid the thing associated with the said fear.

Generalized anxiety disorder (GAD) in which an extreme and uncontrollable worry about common daily things like health and family as well as trivial things such as being on time, etc. Anxiety is commonly treated with psychotherapy and many times with anti-anxiety medication as well.

As from the 1970s, studies on the possible treatments for depression and anxiety included meditation and other stress-reduction techniques. Yoga, among others, even though it has become increasingly popular over the past decade, has received less attention in medical literature.

Studies have shown that by reducing perceived stress and anxiety, yoga appears to modulate stress response systems. In turn, the physiological arousal decreases – for example, reducing the heart rate, lowering blood pressure, and easing respiration. There is also evidence that yoga practices help increase heart rate variability, an indicator of the body’s ability to respond to stress more flexibly.

Yoga can serve as an aid in the healing of anxiety. It helps to develop a strong state of mind helping to overcome fears and anxiety. Because you move and breathe slowly when doing Yoga consciously, it aids to ease the body’s reaction to anxiety. Your heart rate lowers and your muscles relax.

By practicing Asanas (postures) to maintain a healthy nervous system, Pranayama (breathing) to obtain a better self-awareness and gain a more peaceful state of mind, and Meditation to increase concentration and focus of the mind can all lead to a healthy, anxiety-free lifestyle. Yoga promotes relaxation and emotional control. The fight or flight reflex leads to the body’s preparation to defend or flee when confronted by anxiety.

Stiffness and chronic muscle tension caused by chronic stress leads to worry and anxiousness. Yoga brings relaxation through the use of specific postures that stretch and relax the muscles and joints. Breathing can be used to produce a meditative state of mind. Yoga techniques promote relaxation, and teaches self-soothing and body awareness skills.

Some Asanas that help to reduce anxiety include the following:

•  The Corpse Pose – can be used to mentally separate yourself from your past

experiences and from any possible happenings, whether real or imagined, in the

future. Bring your awareness to the present.

• The Shoulderstand

Iyengar recommends the following yoga sequence to manage anxiety:

1. Tadasana Samasthithi – Standing Upright Pose

2. Tadasana Urdhva Hastasana – Mountain Pose, Raised Arm Pose

3. Uttanasana – Standing Forward Bend Pose

4. Prasarita Padottanasana – Spread Legs Pose

5. Adho Mukha Svanasana – Dog Stretch Pose

6. Salamba Sirsasana – Headstand Pose

7. Uttanasana – Standing Forward Bend Pose

8. Utthita Trikonasana – Extended Triangle Pose

9. Ardha Chandrasana – Half Moon Pose

10. Viparita Dandasana – Legs Up the Wall Pose

11. Ustrasana – Camel Pose

12.Virasana – Hero Pose

13. Adho Mukha Virasana – Downward Facing Hero Pose

14. Janu Sirsasana – Head-Knee Pose

15. Paschimottanasana – Seated Forward Bend

16. Upavista Konasana – Seated Wide Legged Straddle Pose

17. Baddhakonasana – Restrained Angle Pose

18. Supta Virasana – Supine Thunderbolt Pose

19. Setubandha Sarvangasana – Bridge Pose

20. Viparita Karani – Legs up the Wall Pose

21. Savasana – Corpse Pose

22. Ujjayi Pranayma – Victorious Breath

23. Viloma 2 Pranayama – Alternate Nostril Breath

Breathing is essential for good health, but few people realise that wrong breathing habits can lead to many problems such as fatigue, heart disease, cancer as well as anxiety. Cell health depends on sufficient air or oxygen supply. Because we breathe shallow as result of being too busy to breathe correctly, the body experiences stress which leads to anxiety.

Yoga breathing techniques can help to correct this incorrect breathing. Pranayamas for the reduction or anxiety can be explained in a bit more detail. Pranayamas are independent techniques of breathing used independently from the yoga postures.

The Victorius Breath or Ujjayi helps reduce anxiety and is done as follow: Sit in Padmasana or Lotus Pose and exhale fully through the mouth or the nostrils. This is the preparation to the Victorious Breath. Inhale through the nostrils slowly and continuously.

By partly closing the glottis, (the opening from the pharynx into the windpipe that modulates speech, the breath is made audible. The air thus enters more slowly due to the partial closure and causes a frictional sound that can be felt as well. Continue until the lungs feel full, although not too full.

Comfortably hold the breath for a few seconds as the glottis is closed. Now the air is continuously let out slowly and smoothly through both the nostrils until the lungs feel empty. As this is done the glottis is again partially closed and the frictional sound that is produced can be felt as well.

The Viloma Pranayama or Alternate-Nostril Breathing is done by sitting in Padmasana, inhaling through one nostril and exhale through the other alternatively, using the right thumb and index finger to close the alternate nostrils. Hold breath in between inhaling and exhaling as long as comfortable.

Over the past few decades, Yoga has become the preferred and prescribed method to reduce and eliminate anxiety and symptoms associated with anxiety. Studies (Boston University School of Medicine) have shown that practicing yoga regularly, brain gamma-aminobutyric (GABA) levels – the brain’s primary inhibitory neurotransmitter – may elevate.

The findings of this study suggests that yoga as a possible treatment for depression and anxiety and other disorders associated with low GABA levels, should be explored.

“Our findings clearly demonstrate that in experienced yoga practitioners, brain GABA levels increase after a session of yoga,” said lead author Chris Streeter, MD, an assistant professor of psychiatry and neurology at BUSM and a research associate at McLean Hospital.

Antidepressants work in part by boosting the GABA levels, also suggesting the possibility of yoga being used as a replacement for psycho-pharmacological treatment. Needless to say that the side-effects of Yoga are more flexibility, a better back and spine and better posture.

It is however advised that one should not only rely on Yoga to overcome anxiety but rather see it as a complimentary technique to those methods applied by doctors and psychologists and/or psychiatrists. However, as research is done more often in the modern world, Yoga may soon become the treatment of choice for anxiety disorders as well as all types of mental disorders. More and more people attempt to avoid medication due to the negative side-effects, and seek alternative ways to prevent and cure all kinds of illnesses.

REFERENCES

Holisticonline.com 18/04/09

www.mentalhelp.net.htm 20/02/09

ljpasion www.abc-of-yoga.com 2009

www.yogamiracles.com 2009

www.anxiety-and-depression-solutions.com nan little 2009

www.lifetwo.com

findarticles.com 10/10/09

health.msn.com 10/10/09

Sanmari Steenkamp is a certified Yoga teacher. She teaches Yoga classes in the Walvis Bay, Namibia area.

By Paul Jerard, E-RYT 500

Yoga can break the cycle of continual stress. We know that chronic stress is linked to a variety of health problems and can cause death. When you are stressed out, hormones, such as – Cortisol and Adrenaline, are released into your body to give you extra strength in an emergency situation. However, long term affects of releasing cortisol and adrenaline, into your body, can result in heart disease and potential suicide.

Among the most necessary reasons, to practice Yoga, is the resulting state of inner peace during and after a session. Multi-tasking, stress, worry, and negative thoughts work against obtaining peace of mind. How can Yoga help people who are worried about their families, employment, and health care? Let’s discuss the healing powers of Yoga, and how you can reap the rewards of inner peace.

If you have problems that are blended with chronic stress, it is difficult to sort out the origin of your anxiety. Most people worry when they see an impending problem. Worrying is only a natural reaction to stress overload. However, have you ever met one person who claimed that worrying solved a problem?

Problems are much easier to solve when we train our minds to focus on solutions. This is where a regular Yoga practice helps us to take control of fear and worry. It is hard to see reality when we are consumed with fear. Many times, the amount of worrying people do has nothing to do with reality. People often worry about potential problems.

On the other hand, if the problem is real, time spent practicing Yoga will allow one to find inner calm and solutions. Hatha Yoga helps people of all ages learn to cope with stress. Most beginners are attracted to the physical postures (asanas), or the flowing of physical postures, with breath, in a sequence (vinyasa).

While there are much deeper practices to be realized within Hatha Yoga, the physical postures tend to be the main attraction on this journey of self-discovery. As time passes, the practitioner becomes much more aware of pranayama (Yogic breathing), niyama, yama, and the many variations of Yogic meditation.

When we read Patanjali’s “Yoga Sutras,” we begin to notice that our superficial view of Yoga is much like a child’s view of the world. Our view of Yoga is a fresh start. Most of us easily believe in what we see and what we feel. This is the reason why the Hatha style became so popular when it was exposed to the world. Physical benefits are easier to realize than mental, spiritual, or emotional benefits.

Therefore, a stressed-out person will find complete relief by finding a competent Yoga teacher, learning the Yogic methods for obtaining inner peace, and will be reassured when the physical and mental benefits are realized. The deeper benefits will be revealed, as the practitioner continues on the Yogic path.

© Copyright 2010 – Paul Jerard / Aura Publications

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By Marita Mittag

The first part of this essay will discuss what stress is and how it affects body, mind and life. The second part will explain how yoga can help and suggest some yogic techniques for stress relief.

Scientific evidence is showing that some of the biggest health problems in our time are stress related, including diabetes, depression, heart problems and multiple sclerosis, to name a few. Generally it can be noted that stress is the number one key player for diseases in the Western world today. The stress response system in its essence is necessary for the human being and its survival. However, if it remains activated continuously, it can create damage and cause disease. When a threat is received, the sympathetic nervous system (SNS) is activated almost immediately, blood pressure rises and the heart beats faster, bringing more blood to the muscles of the legs and arms.

Energy sources, like sugar or fats, are mobilized to provide plenty of fuel. This is necessary for the human being in order to defend itself or be able to leave from the threat (fight or flight). If the stress response system works healthy, once the threat is gone, the body shifts into a restorative mode, where the parasympathetic nervous system (PNS) dominates over the SNS. Blood pressure and heart rate return to normal, blood sugar levels and stress hormone levels drop again. Typical contemporary “threats” are worries and problems in relationships and work, concerns about money, security, happiness and fulfillment in life. The danger with these “threats” is, that they keep the stress response system repeatedly reactivated, which in turn creates a “threat” to health and well-being.

The result of stress is an elevation of Cortisol (stress hormone) levels, which has been linked to increased fasting blood sugar, high blood pressure and insulin resistance and therefore to an increased risk of heart problems. Cortisol is also involved with stress-related eating, it lowers bone density, it has been linked to depression and it affects immune function. Cortisol is the main factor in immune suppression. Chronically high Cortisol levels can undermine memory and lead to permanent changes in the brain. Chronic stress may accelerate the decrease in mental function. Other ways of stress affecting health are poorer sleep, higher sensations of pain, fatigue, and moodiness.

How can yoga help? Yoga can help to overcome some of the main factors that undermine the health and well-being of many people in our modern world. One of these main factors is an out-of-balance stress response system. Since stress is a factor hosting a few medical conditions from heart attacks to infertility, the important role of yoga in stress reduction is easily explained. Stress reduction is beneficial to anybody, not only the sick. Yoga provides some suggestions that deal with the cause rather than the symptoms only. Yoga is seeking the root where the stress is created. Yoga asks to take a step back inwards and to critically review unhealthy habits and lifestyle. Yoga has been found to lower the levels of the stress hormone Cortisol.

Yoga has been found to calm the mind and to use thoughts in order to change the body and the mind. Yoga emphasizes healthy eating habits. Yoga holds the possibility of transformation. Despite the external causes, stress is often fuelled by thoughts. The mind produces stress by worrying about problems, by thinking the worst and by creating negative images. But thoughts are also capable of healing and creating well-being through positive and affirmative images. Yoga can turn the mind from an enemy into a friend.

Yoga helps to realize that many things which are stressed about are not that important in the end, hence stress may be reduced. The mind today is hyperactive, jumping from thought to thought, not being able to concentrate on something for very long. This creates repetitive, automatic thoughts about fears, desires and worries. The “jumpy” mind cannot be present in the moment as it is stuck in the glorious past, in the worries about the future and in the fantasies of how life could be. Like this, important things cannot be heard, food cannot be tasted fully and literally, the roses cannot be smelt.

The change of dysfunctional habits is mostly a matter of the mind. Yoga can make a difference in health and well-being by giving greater control of the mind which can lead to life transformation. Meditation is a useful yogic tool to see that in trying to be quiet, one realizes how busy the mind really is. The “jumpy” mind tends to keep the SNS activated which is the opposite of what people in today’s world actually need. Relaxation, calmness and the connection to the present moment shift the balance towards the PNS, the restorative state of the response system in the body.

The most important tool in yoga practice besides meditation is working with the breath. If the breath is controlled it can have profound effects on the nervous system. The focus in yoga is on slowing and deepening the breath to relax the nervous system, which in turn calms the mind. When the mind is still, creativity and healing can be accessed. Through correct breathing the feeling of stress can be lessened almost immediately.

A simple exercise to assess correct breathing is to sit on a chair or to lie on the back with one hand placed on the abdomen and the other placed on the lower ribs. Gently breathing, one should take note of how the hands are moving. In correct breathing, the abdomen comes out a little on the inhalation and moves back in on the exhalation due to the natural movement of the diaphragm. The ribcage expands only very gently with the inhalation.

One of the reasons for increased stress is an overload too many outside stimuli. Through meditation on the breath, the focus turns inward and one can rejuvenate. To bring the attention inwards is to build a bridge to the healing power of yoga. To meditate on the breath, this exercise may be tried: sitting up straight with the eyes closed, one starts to follow the breath without intention to change it and bringing attentiveness to the sound of the breath flowing in and out of the body.

If the mind begins to wander, gently bring the focus back to the breath, paying attention to the in and out breath being equally smooth and long and breathing deeply and rhythmically. The regular practice of yogic postures can help to lower stress and may also be practiced to prevent stress in the first place. Tight muscles can raise stress levels and asana reduces muscle tension. The following yoga postures balance the nervous system and bring relaxation. They may also be used as preparatory stage for deep relaxation. They can be practiced as individual poses or as the restorative sequence they are given in.

Viparita Karani (Legs-up-the Wall pose) can be done with the hips on the floor or by elevating the pelvis with a bolster or a stack of folded blankets. Either, place a mat or a bolster a few inches away from a wall. Sit on one side of the mat or the bolster and place the hands on the floor for support as the legs are swung up against the wall. The natural curve of the lower spine should be kept to make the pose more relaxing. On the bolster, the pelvis is elevated and the lower spine naturally arched. On the mat, the pelvis is in a neutral position with the lower spine relaxing on the floor. The arms are kept by the sides in “cactus” position or palms upwards alongside the body. Soften the knees, if the hamstrings are very tight. Remain in this pose up to 15 minutes and rest. To come out of the pose, use the feet to push away from the wall and use the hands to help to sit up again.

Supta Baddha Konasana (Supine Bound Angle pose) is also a restful pose that relieves fatigue with the added benefit of opening and loosening the hips. Lie back on the mat or with a bolster supporting the head, the upper and the lower spine. The soles of the feet are together and placed as close as possible to the body. The knees are spread apart and the hips are softened. The hands are resting alongside the body with the palms facing upwards. Blankets may be placed under the knees to release tension in the hips and to make the pose even more relaxing. Stay in this pose up to 15 minutes and breathe deeply. From this pose, gently extend the legs straight out, relax the feet and let them roll to the side to come into Savasana (Relaxation pose).

Imagine the body getting heavier and sinking deeper into the floor, relax the face and follow the breath. Stay in this pose for 10-15 minutes and come out very slowly and gently in order to remain in a relaxed state. The support of a bolster underneath the upper body helps the ribcage to expand naturally, so the breath can be deeper. Generally, a progressive calmness should be felt after a few minutes in each pose, Restlessness or irritation may be a sign that something is not set the right way. If this is the case, make corrective adjustments until it feels right.

Stage-by-stage relaxation is a tool of guided relaxation, usually in Savasana position, that brings attention to different areas of the body and keeps the mind occupied. It is a practice suitable for people with serious illness and for those who may not have the strength or energy to do seated meditation. This technique relaxes not only the body and the mind, but also the nervous system.

In order to solve problems with stress and stress-related disease, it is important to consciously make time for relaxation and to get away some time from our modern stress-provoking way of life. Making time to go inward can mean exchanging bad habits with good ones. Instead of an hour in front of the TV, try 15 minutes in Savasana. Relaxation reminds us of the quiet place within. Our life depends on it!

NAMASTE!

Marita Mittag is a certified Yoga teacher. She teaches Yoga classes in the Korinthias, Greece area.

By Marneta Viegas

Children are being brought up in a world of noise and busyness. Busy parents, school pressures, additional after school activities, computer games and fast moving TV can all add to their stress levels. School tests, falling out with friends, arguments between parents, feeling overwhelmed by homework and being bullied or teased can add to the stress as they learns how to deal with the outside world.

These stresses can cause a range of physical disorders such as sleeping problems, irritability; stomach aches bed wetting, headaches, muscular pains as well as mental and emotional problems such as depression, anxiety, nervousness, anger and temper tantrums.

Yoga is a wonderful activity that can help counter these pressures. When children learn simple techniques for self-health, relaxation, and inner fulfillment, they can navigate life’s challenges with a little more ease. Learning yoga from an early age encourages body awareness and appreciation of their surroundings. Physically, it enhances flexibility, strength and coordination as well as aids concentration and sense of calmness.

The beauty of yoga is that children of all shapes, sizes, abilities and ages can benefit from the exercises. Children can stretch as much as as comfortable as they learn that every body is different. Most of the poses have animal names and shapes which can capture the imagination of even the youngest of children. They can imitate the movement and sounds of the animals and imagine the qualities of that animal. For example when they adopt the lion pose, they can feel strong and courageous, while in the tortoise poise, feel quiet and still inside their mind as well as their body.

More and more schools are adopting yoga at this time. A recent government study reported by the Telegraph found that fewer school children are participating in school sports and are signing up for more “fun” non-competitive alternatives like circus skills (juggling) and yoga.

According to the article: “The study found that 58 per cent of secondary schools – and almost a third of all schools – offered cheerleading as a sport, more than a fifth trampolining, 21 per cent yoga and 18 per cent ‘circus skills’. This compares to the number offering rugby falling from almost three quarters of schools in 2006 to two thirds now.”

Interestingly enough, Nick Gibb (Tory schools spokesman) and Nick Seaton (Chairman of the Campaign for Real Education) were shocked and disappointed as they believe that competitive sport is crucial for exercise and team spirit.

It is wonderful news that children and their parents are choosing non-competitive options in school settings. Yoga is a great form of exercise for mind, body and mental health and so a wonderful way for children to stay fit and healthy throughout their lives.

Relaxation is also vital for children’s health and well being. Just a few minutes a day can help young children feel calm and focussed and ready to face their day. Relaxation can help children sleep as it decreases muscle tension, slows the rate of breathing and reduces blood pressure. It can also help children’s concentration and listening skills as they feel quiet and able to listen and assimilate information, so giving them better problem-solving abilities. Creativity and imagination is also improved as children are encouraged to take their minds away from their current situations and take themselves on imaginary journeys in their minds. Children develop self-esteem and a feeling of self worth as they start to see their strengths and qualities in the quiet.

Here are the most common types of relaxation techniques.

Breathing Exercises:

Children can lie on their back and put their hands on their stomachs. As they breathe in, their tummy will rise and as they breathe out, it will fall. Children concentrate on breathing in and out slowly as they focus on the rise and fall of their tummy. This can help children let go and feel calm and quiet.

Progressive Muscle Relaxation:

Children can lie on their backs on in a comfortable chair. Starting at the feet, they squeeze and relax each limb. As they move up through the body slowly, they will feel calm and relaxed.

Visualisation:

Children close their eyes and imagine they are floating on a cloud or lying on a boat and floating down the river. They might imagine that they are lying in warm sunshine and feeling the warmth in their body or imagine that they are sinking gently into soft sand.

Affirmations:

Children can repeat the words “I am calm and quiet, I am calm and quiet’ and slowly as they repeat, they feel more calm and quiet and relaxed.

Marneta Viegas

http://www.relaxkids.com

By Rina Thibault

Scientists, engineers, and society believe humankind has successfully evolved and adapted to every situation they encounter. By looking at our technological advancements, especially in medicine and science, we have managed to cure diseases, give the ability of greater access to education and health to underdeveloped countries, and more. But there are still things that have not changed which are inherent in mankind. Violence, poverty, war, and famine cause external and internal stress on the environment, societies, and individuals. These can be traced all the way back to the beginning of the dawn of man. As a society, we’ve developed the physical tools to survive the external elements but not the internals; to live in peace, love, and harmony with oneself and others.

Yoga is becoming popular in Western society because it is seen as a tool to reduce the everyday stresses of life. Through conscious effort of practicing asanas (postures), pranayama (breathing), and meditation, it balances mind, body, and spirit; one can become closer with their divine, true self.

Westerners experience the effects of stress on one’s life: in mental and physical health. This is reciprocated in an increase of blood pressure, stroke, heart disease, diabetes, ignorance, greed, and illusion. Society copes with these daily stresses by ignoring it and letting it dwell within to let it fruit into trees of depression and exhaustion or through medication, and in some cases it causes more harm than good.

Using yoga to reduce stress, through purification of breath, meditation, nourishment, and postures, one can maintain the balance of mental and physical health.

Pranayama, or breath control is one of the tools used in Yoga to help reduce stress. When one faces a stressful situation, several things occur to the breath. There is an inefficient use of the lungs, causing shallow high-chest breathing. This causes the bloodstream to not receive enough oxygen and be able to purify the lungs. Food is also not adequately burned in the body in order to provide energy, which in turn creates fatigue, headaches, and neurasthenia. Its adequacy is reduced and the muscles have to work harder to get oxygen pumped into the blood stream. This causes the muscles in the ribcage and back to tense up, causing the spine to slouch and collapse the lungs; which is a result in the inefficiency and faulty breathing.

There are many reasons why society resorts to such measures. We were never taught proper breathing. This in turn conditions us to lose awareness of our breathing because we allow ourselves to be distracted from bodily defects, social pressures and tensions.

In Pranayama breathing there is a conscious focus and concentration on the rate of breathing. By bringing awareness into the breath during meditation and yoga practice, it improves the flow of oxygen into the lungs. The attention turns inwards. The lungs receive a healthy supply of oxygen through inhalation and it flushes out the toxins in the lung tissues during exhalation. This allows an increase of oxygen to enter the bloodstream and into the mind. The increase reserves of oxygen calms and tones the nervous system, improves energy and health, and brings a present and clear state of mind to be able to handle stressful situations. It also exercises the lungs and respiratory muscles by improving thoracic mobility and broadens the chest, improves digestion, and massages abdominal viscera. It also creates healthful breathing habits. Through conscious training, it trains the thoracic, diaphragmatic, and abdominal muscles. It cleanses the sinuses, cells and nerve channels as well.

“Pranayama is one of the most important practices in all forms of Yoga. By practicing pranayama, the Yogi is able to control the nervous system and thereby obtains gradual control over prana or vital energy and the mind.” Swami Vishnu-devananda, The Complete Illustrated Book of Yoga, page 228.

Pranayama breathing is used for moments of need such as energizing and dispelling anxiety or fear and boosting courage. It is also used as a technique in yoga of latent energies, as breathing therapy, and for the preparation for Yoga of meditation.

Through the focus and concentration of meditation or Dhyana, one can achieve a state of relaxation. Meditation in Yoga is a type of mental discipline where thoughts are suspended and the mind is quiet in order to bring the self into a deeper state of relaxation. A different perspective is gained, bringing more awareness to the stressful situation; giving one the ability to solve their problems in a more harmonious way.

Stress is considered a major killer in society because of its effects on the mental and physical health. The intuitive solution for people is to focus on the external forces to cope with its challenges. Our minds are focused on the emotions and we try to rationalize problems by letting our inner chatter and personal attachments to overcome our state of clarity on the mind. Our mind becomes fatigued and tense.

With Yoga practice, one tunes their attention inward, which brings a sense of balance and helps reduce stress. Eventually, through practice, the inner chatter is reduced, leaving the mind and consciousness clear. This in turn affects the nervous system and the physiological processes by calming, toning, and relaxing it. It also cultivates a sense of serenity.

The practice of meditation begins by seating oneself in stillness and closing the eyes for fifteen to twenty minutes each day. During the meditation practice, one sits back and observes the flow of thoughts; no attachment is involved. The mind becomes focused, relaxed, and clears out negative thoughts.

Eventually, this cultivation of clarity heals and cleanses the mind, frees it from the fight or flight stress. This can bring one closer to a true intuitive self and ultimate knowledge, which helps one solve their everyday stresses with compassion and understanding.

“In terms of the Raja Yoga of Patanjali, meditation means sense withdrawal (pratyahara) and concentration (dhyana), with the aim of triggering a super-conscious state (Samadhi), which is one of intuitive realization of the identity of the individual soul or spirit and the cosmic soul of spirit.” Hewitt, James, The Complete Yoga Book, page 377.

The benefits of meditation can produce major healing in the mind by bringing about mental poise and calmness, refining and clearing consciousness. The mind is more focused, and develops intuitive enlightenment. The effects of stress are not only seen through our breathing and actions, but also through our postures.

The physical component of Yoga is called asanas or posturing. As the name indicates, the practice consists of the individual to hold a series of poses and bringing our attention inwards; listening to our body and silencing our mind. By focusing on our body, especially how our muscles react and feel, we can come to understand its damages and learn to correct those using appropriate asanas.

“There is not a single asana that is not intended directly or indirectly to quiet the mind.” Dr. Theos Bernard, The Complete Yoga Book, page 19.

By fostering an asana practice it also helps prepare the body for a mental and spiritual process. Because our society is busy with social life, work, food, entertainment, and sports, we have a hard time to relax. This has led us to lose sight of bringing awareness to our bodies. We end up using more energy to keep our muscles in continual readiness for work than needed.

“Even while resting, the average person expends much energy through needless physical and mental tension. Thus, most of the body’s energy is wasted.” Swami Vishnu-devananda, The Complete Illustrated Book of Yoga, page xiii.

The benefits of posturing help alleviate stress on the spine’s discs and the body’s joints. The spinal column and muscles become strengthened and stretched which relieves the bodily tensions and toxins that are stored. This increases flexibility, strength, and poise, helping it to heal and cleanse itself. The release of muscular tension and constraints leads to improved stress management and a feeling of vitality. The reason being, as mentioned in the last paragraph is, society focuses their attention on the outward forces of stress. This in turn results in tension in the muscles, breathing becomes inefficient, and cultivates poor posture and headaches; an overall deteriorating health.

The rewards from asanas are: attainment of steadiness in body and mind, a feeling of lightness, improvement of health and suppleness, increase psycho-physical prose, benefits the nerves, glands, vital organs, and musculature system, evokes tranquility, psychic strength and lucidity of consciousness.

Stress and tension is stored within our body; mentally, physically, and spiritually. There are many ways we store and spend energy besides muscular movement; it is through muscular tension, emotions, mental fatigue, and keeping the muscles in continual readiness. The body is the temple of the spirit and it must be taken care of through listening, caring, understanding, and patience.

References

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

Swami Vishnu-Devananda, The Complete Illustrated Book of Yoga, Three Rivers Press, New York, 1988.

Rina Thibault is currently a Yoga teacher intern, who resides in Hamilton, Ontario, Canada.

By Paul Jerard, E-RYT 500

Whether you are a Yoga teacher, or student, it is worthwhile to learn the art of Yoga off the mat. In Hatha Yoga classes, many of the daily benefits are believed to happen only within the confines of the class. It is time for students to discover the benefits of Yoga during daily life.

If you are a student, take the time to talk to your Hatha Yoga instructor about stress reduction techniques that you can practice at work and home. You should learn a daily routine of meditation, posture, relaxation, breathing, and more, which can be practiced when you need them most.

You do not need a Yoga mat to sit, stand, or walk, in good posture. The same is true for deep and slow breathing techniques. Most of us can be quite challenged by remembering to sit up straight, and breathe properly, throughout the day. It seems we have to constantly remind ourselves about basic maintenance.

Yet, the rewards of healthy living are many – especially when you factor in stress reduction. Stress can be stimulating, but when we are overwhelmed by it, we can experience pain in the back, head, and chest. This is only the “tip of the iceberg.”  High levels of stress and anxiety can become lethal.

If you teach Yoga classes, you know how many people come to class for stress management, but do you teach them how to compensate for “trying times?”  We know that stress is a killer and a drain on the medical industry.

We also know that Yoga, in all of its forms, can reduce, or neutralize, daily stress. If you research statistics about work-related stress, in any country, there are some alarming signs. In many countries, worker’s compensation claims, due to extreme stress, is on the rise.

The term: “Developed countries” comes to mind. At one time, supposedly developed countries were full of opportunities, with employment in manufacturing and service industries. Times have changed, as many employment opportunities in manufacturing industries were exported for less expensive labor abroad.

Some niche industries remain, but one worker may be expected to perform the work of two or three employees. The end result is overwhelming workplace stress. It is debatable whether some employers care about work conditions. The employer’s objective is to remain in business at all costs. Companies of all sizes, and from every industry, close their doors after a finite number of consecutive losses.

What is the solution? Making any form of Hatha Yoga available for employees, and the management, will help everyone reduce stress. Yoga will collectively clear the mindset of a company, resulting in innovative employees, who work together to make stronger companies and vibrant economies.

© Copyright 2009 – Paul Jerard / Aura Publications

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

Written By Nanou

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Nanou Yoga – Los Angeles, CA  – 310.497.9849