Archive for the ‘Yoga Lifestyle’ Category

By Mahadeva Ishaya

www.essential-yoga-for-men.com 

It has often been said that “we are what we eat”. With the widespread rise in obesity, and the persistence of conditions such as diabetes, heart disease and cancer, then it would seem that something is not right in the diet of the population at large.

What I would like to explore in this essay is if the ancient teachings of yoga have anything relevant to say to modern men and women with regards to diet and correct eating.

I intend to do this by looking at some of the key principles of a Yogic Diet.

The aim of yoga is to unit the individual self with the Universal Being. To the yogi every action is determined by its relationship with this goal. “If I do this, or that, does it take me closer or further away from what I truly want?”, becomes the question when faced with a choice. This is also the case when it comes to diet.

The yogi eats to nourish his physical body and only consumes foodstuffs that s/he considers to be consistent with good health and spiritual aspirations.

Prana

Prana is the name given to the Life-Force, that energy which animates all living things and forms. The greater the level of prana in food the higher the health and spiritual benefits that particular food offers.

Foods that are high in prana help bring mental clarity and inner peace as well as helping the physical body systems operate optimally.

Modern nutritional thought typically looks at food as a collection of proteins, carbohydrates, fats, vitamins and minerals. The Yogic approach is to look at food in its potential to promote life and consciousness, in other words it’s Vital Essence (prana). This is the key consideration of a Yogi with regards to food.

The Gunas

To a Yogi, Creation is the interplay of three fundamental forces, named the gunas. These are;

Sattva guna which is the embodiment of the pure, creative force;

Tamas guna which is the embodiment of the destructive force;

And Rajas guna which maintains the balance between these two fundamental forces, and is the active principle.

With relation to food then the Yogi will find himself naturally drawn to foods which are primarily Sattvic in nature. Sattvic foods are easily digested and leave the body nourished, calmn and feeling light and supple. They also help quieten the mind and maintain equilibrium between the mind and body. Fruit, vegetables, grains, milk and butter are amongst those foods considered sattvic.

Eating food slowly is also considered sattvic.

Tamasic foods such as meat, or stale foods create heaviness in the body and lethargy in the mind, and help produce emotions such as anger and greed. They are best avoided.

Rajasic foods are foods which are stimulating such as eggs, fish, tea and coffee They over-excite the body and produce a busy and restless mind. It is best to minimise the intake of rajasic foods. Eating quickly is considered rajasic.

Vegetarianism

One of the foundations of the yogic life (listed as one of the 5 Yamas (observances) by Patanjali in his Yoga Sutras) is the principle of Ahimsa (non-violence). Hence most yogis traditionally follow a lacto-vegetarian diet. This does not involve the killing of any animal yet allows the diet to be varied enough to receive the benefits of consuming milk and cheese, etc.

Eating meat is also considered to be inefficient as most life-force (prana) is contained within plants or fruits. These have a direct relationship with the earth and with the sun, receiving the energy from both. Most of the animals that humans eat are themselves non-meat eaters. They receive the pranic benefits from their herbivorous diets and utilise most of this within the time-frame of their own lives. When an animal is killed then there is very little, if any, energetic vitality in its dead flesh. Animal flesh contains a number of toxins and acids many of which have been shown to contribute to conditions such as arthritis.

The human system closely resembles that of non meat-eating animals, particularly primates, and the teeth and intestines are not designed to efficiently deal with meat.

There is also considerable cruelty involved in the production of meat, particularly on the industrial scale of production that we have nowadays. Animals are housed and grown purely for yield of meat, with little consideration for their welfare, are filled with dangerous hormones and chemicals (dangerous not only for the animal, but for those who consume their flesh or drink their milk), they are transported under conditions of extreme stress, and are slaughtered in a production line method that often does not provide them with adequate anaesthetic at the point of death or dismemberment.

In response to public concern about this process there has been a move to organic or kinder methods of rearing animals but even this can involve stress for the animals.

On a personal note I remember being in Kathmandu, Nepal, and walking back to my hotel late at night and seeing a cow and a calf tied up outside a butcher shop (which was closed). The calf was obviously scared by the strange environment and was tucking itself under the cow as people and motorcycles and cars whizzed past.

The following morning we were up early to catch a bus and walked past the butcher’s shop, which had now begun its daily activities. The cow was no longer standing there. It’s head lay on the ground whilst it’s body was being chopped and hacked into the cuts of meat that would be sold to the customers. The calf was still tied up, almost stiff with tension, barely able to breath, eyes wide open, staring at the scene before it, a pool of urine below where it stood.

That fear, and the karmic consequence, would according to the Yogic viewpoint be within the flesh that would later be eaten. A yogi, aiming to transcend suffering and exist from a place of pure love, would not wish to “nourish” themselves with something which was the result of suffering.

Eat according to the needs of the body

Another principle of yogic diet is eating only when hungry and not consuming too much for the digestive system to handle.

Modern men and women have lost the link between hunger and eating. Typically s/he puts food in the mouth at all times of the day, regardless of the condition of the body and digestive system. Our meals are ordered by the clock, by time – breakfast time, lunch time, dinner time, late night supper time, and a constant supply of snacks and drinks in between those times. This is too much for the digestive system to handle and it also covers up our awareness of what and when our body is actually asking us for nourishment.

The yogic way is to eat in response to the signs of natural hunger. Most modern people have lost the ability to recognise this, but it can quickly be re-established with sufficient discipline and commitment.

According to Indian legend, God allocates a certain amount of nourishment to each individual person to last the duration of their lifetime. If that is consumed quickly, we die sooner. If that is consumed sparingly, the longer we live. Many spiritual traditions have similar guidance about the wisdom of avoiding over-indulgence.

Eat with attention

A yogi eats food with awareness. It is the one thing s/he is doing at the time of eating, experiencing the textures of the food, noticing the flavours and savouring the lingering tastes in the mouth. Contrast this where modern men and women eat whilst watching the TV news, driving a car, reading a newspaper, or a multitude of other activities.

Most people are unaware of the food they eat simple because they pay little attention to it. This is the same with most of our daily activities as generally people have their attention in the past or the future. Yoga and meditation helps one become more “mindful” and present in the moment.

It is also important in the Yogic tradition to acknowledge and be appreciative of the food we eat. This vibration is transferred to the food and boosts its health-giving properties. In many traditions saying “Grace” before a meal is an important ritual.

An important consideration is to ensure that we are in a positive emotional state when eating. We are literally feeding our emotions, and if we eat when angry or upset then we are fuelling these emotions within ourselves. Many people in modern society eat as a way of dealing with difficult emotions. The Yogis would ask them to cultivate an experience of awareness of these emotions and not to consume food or drink until such time as they have passed. Meditation practice is a great aid to this.

Chew food properly

Chewing food properly is a key principle of Yogic eating. The Indian leader Mahatma Gandhi once said, “one should drink one’s food, and chew one’s juice.” This is an indicator to chew one’s food until such time as it becomes liquid in nature. There are a number of reasons why this is important.

The delicate walls of the stomach cannot impact enough force to break down large portions of food. In order to do this it needs to produce large amounts of gastric juices and stomach acids. This can lead to health problems.

Also undigested food lying in the stomach and the digestive tract can begin to ferment causing long term health problems and adds toxins to the internal systems.

Proper chewing not only helps break down food into smaller and smaller pieces it also helps prepare food for its journey to the stomach. There are enzymes released from within certain foods (particularly uncooked natural foods) that help break down the food to best release its nutrient potential. There are also specific enzymes contained within saliva that help this process also, but they need to be given enough time to begin to act. If food leaves the mouth and heads to the stomach before these enzymes have the opportunity to begin to function then we set ourselves up for potential health problems and don’t receive all of the nutrition we could otherwise get from the foods we consume.

Interestingly those who chew food properly tend to eat less and put on less weight. In part this is because it takes some time for the message that the stomach has received enough to get to the conscious mind, so the slower we eat the less chance we will overeat. Also because we release more of the pranic, vitamin and mineral content of the foods we consume then our body receives what it requires from less volume of food. So, for those who are overweight, chewing thoroughly and eating slowly may provide a simple solution to reducing some of it.

Another benefit of properly chewing is that it stimulates dental health. Chewing stimulates blood flow to the gums and roots of the teeth. Many yogis recommend taking time to chew on the left side, then the right side of the mouth to ensure stimulation across the gums and teeth.

Natural and simple diet

The traditional Yogic diet is has an emphasis on plant-based foods, as well as items such as milk and honey. It is a very simple diet that also is very efficient in that much moisture and prana is contained within it. The sun and the elements directly act to produce vegetables, fruits, nuts, seeds and pulses, and as such this energy is directly received by the yogi when s/he consumes these foods. Nuts also provide a rich source of oils and fats, as does milk.

(Side note: The milk we commonly consume in the Western world has been processed to the point it has seriously compromised nutritional value. The yogis of old would have consumed raw milk which contains enzymes which help the human system break down lactose and other components – absent in modern, pasteurised milk. Therefore, the modern yogi should seek out a source of organic, raw milk).

Fasting

Giving the digestive system time to catch up with the food we have consumed and to give it a rest are an important part of the Yogic tradition. Fasting has a place in most spiritual traditions as a means of purifying the body and allowing energy to be directed to the spiritual quest.

Many Yogis will undertake periods of fasting, particularly at auspicious periods in the calendar, to celebrate particular festivals, or astrological phenomena. For the modern Yogi with householder responsibilities it may be more challenging, but many find that taking one day per week is a manageable discipline. This aids health, and frees up considerable time and internal energy for yoga and meditative or philosophical pursuits.

Conclusion

Einstein is reputed to have said that a problem cannot be solved by the same level of consciousness which created it. With this in mind it is clear to me that the current eating habits of the majority of people in the developed world are contributing to an epidemic of ill health and unhappiness. Pharmaceutical or surgical solutions to these problems do not address the causes of this or offer a solution which provides physical, emotional or spiritual wellbeing. Yoga does.

The yogic principles have stood the test of time and have produced many individuals who are testimony to its effectiveness. However for many people it may be a challenge to know where to begin making changes or to find support for doing so. Fortunately in this internet age information is more freely available and there is increasing awareness of the need to find a healthier relationship with food and eating.

One group who are very important in this are yoga teachers. Through classes and by their example they have the ability to inspire, support and encourage people to investigate the ancient Yogic knowledge which can make such a difference for modern men and women.

Om Shanti

Mahadeva Ishaya is a certified Yoga teacher. He teaches Yoga classes in Edinburgh, UK. His web site can be found at: www.essential-yoga-for-men.com

By Katalin Zsiros-Szabo

Yoga is like music: The rhythm of the body, the melody of the mind and the harmony of the soul create the symphony of life.

I would like to start my essay with a few words about myself. I was born in 1974.  I am practicing bhakti yoga since 1991 and I am an initiated member of the Hare Krishna movement since 1996. My spiritual name is Kalindi devi dasi. I am vegetarian since then as well. I lived in the brahmacarini ashram for 12 years and practiced the Hare Krishna mantra meditation and devotional service every day. I am now in the grihasta ashrama and still practicing bhakti yoga with my husband. I have been practicing hatha yoga since May 2007 and in the future I would like to open my own yoga studio when we move back to Hungary.

In the first part of my essay I would like to share my experience with my first yoga teacher. I have enrolled to an 8 weeks yoga course in 2008.

I work irregular hours. Sometimes I work from 10 am to 10 pm sometimes only from10 am to 6 pm but we have to fill shops in when someone calls sick so I never know which part of the city I am going to end up working. I was very delighted when I learned that a yoga course started in a college close to my apartment. I was already practicing yoga at home using books and DVDs and YouTube but I wanted to meet people who are also practicing yoga and I wanted to get help from a teacher with my postures. It turned out to be a big disappointment. I was completely dissatisfied with my teacher. She was a nice young Canadian lady who has been practicing yoga for 12 years but was always very distant and “cold”. It felt strange because in my experience those on the spiritual way generally more open and friendlier.

I think it is very important that you have a friendly relationship with your students. We had a small group only 8 students and sometimes only 4 or 5 of us turned up for the class only. Actually I was the only one who never missed a class. Still my teacher couldn’t manage to remember our names when the 8 weeks course was finished. It felt very impersonal and cold. I feel that the yoga teacher should fill you up with warm and loving feelings and show that you are welcome in the class.

At the first class she asked us to introduce ourselves and if we practiced yoga before. Half of the group has never practiced yoga before. Our teacher should have explained the basic principles of practicing yoga for example that one should not eat before the class (three hours for a meal two hours for a snack). There were only women in my course and she should have made us aware that it is not recommended to perform any inverted postures during the menstrual period and try to have the bowels and bladder empty if possible etc. I think that she should have made us aware that there are certain postures which are not recommended to people with heart condition, spinal weakness or high blood pressure. She never mentioned any of these principles.

The second point which I feel is very important that the teacher must leave time for questions after the class. It is nice if the students can come together at the end of the session and have a little chat, share some thoughts about the class or just have a cup of tea (nice organic green tea or herb tea) together. In our case we were rushed with our relaxation at the end of the class and we had to grab our staff dress up quickly because the college was closing up.

Thirdly the yoga teacher should be sensitive enough to see if someone is more advanced than the other students and instruct them differently. Tell the student how to improve that posture guide them through and offer more advanced options and assistance. She never ever assisted with any posture to anyone. She was just sitting in front of us and watching us.

I was surprised that all of us were doing all the postures perfectly.

Another point is that the teacher should seek feedback from the students about the class. Ask the students how they feel about the class anything they would like to add or if they are satisfied with the session.

There was a class when our teacher asked us if we had any special requests or some postures we wanted to practise with her. There were a good few requests but she decided to practise only one of those. I felt we should have practised all those requested postures as we had sufficient time for more then one.

My last point is that she would go through her notes between postures and sometimes we had to wait a good few minutes until she told us what to do. That was very upsetting and very surprising.

I feel that was a very good experience how someone should not teach yoga.

The important points for us teachers to remember:

- be personal make the students feel welcome in our ashram / yoga studio

- be open minded listen to the students and ask for feedback

- leave time for discussion after the class or just for a little chat or set up a specific

time when the students can come forward and ask questions

- give different variations for someone who is ready to take it further

- ask the students if they need help with the postures and give assistance

- be aware of any possible health conditions of your students and instruct them

accordingly

- the most important point is that we must love what we are doing

You might ask yourself then why I didn’t leave the class. Because I really hoped that I will learn more in a next class and I was kind of waiting for something to happen at the next time. I hoped that I can make friends with my classmates and we can practice together outside of the class also. The main reason was that actually I couldn’t find any other classes which fit with my work schedule / circumstances.

I would like to share my very recent experience. On my day off I felt that I really wanted to go and practice yoga with a teacher and to see how others teach yoga. I looked up two studios in our neighbourhood. Both are about 30-40 minutes walking distance from our place. I love to walk anyway and it would take more than an hour to reach any of those yoga studios by bus. It was required that anyone who is interested to drop in the classes had to call them first to make sure that the class is not already full. I called the teacher four times and left a message. My calls were never returned.

I was very disappointed. It was mentioned on the website that the teacher has studied yoga for over ten years under Sri K. Pattabhi Jois, Richard Freeman and Shiva Rea among others. I was really looking forward to meet her.

As she never called me back I called the second studio. I was able to speak with the teacher. He mentioned that the classes are held only if there are four students at least in the class. There was no way to know if there will be four people present on the class or not until the last minute therefore I decided that I will practice at home by myself.

This experience made me think about the importance of being reliable. We should be eager to return phone calls reply to emails because we can loose potential students.

I would teach yoga even if only one student would show up at my class. If someone makes the effort to come to my studio I would never let them down. I think it would be a nice opportunity to learn more about my student.

Now I would like to talk about some common mistakes the student can make.

As students we should not fall into the trap of trying too hard when performing asanas. A practice that is too rajasic applies too much effort will detract from your creative expression. We shouldn’t try to force our body into a posture that is not yet capable of achieving or that causes discomfort or pain. Instead a student should try to let go of any attachment to the result of postures. Be it as a flat stomach or the desire to achieve the “final pose”. By removing expectations and assumptions the students open themselves to new ways of connecting different parts of the body and fresh ways of thinking. It becomes a heartfelt playful practice. It is also a good model for how to approach life in general: living fully in each moment. Progressing along the yoga path at our own pace will be much more rewarding than racing to the end.

Yoga is not a competition. This point is very important. When the student begins yoga classes and displays competitive tendencies that may suppress his or her creativity. The yogic way is to be inspired not by those around you but by your own body and mind as they are today which will be different from any other day and from any other yogi.

About beginner’s mind: avoid anxieties about “being good at” asanas and treat every yoga class as your first. This allows yoga to remain creative rather then being another pressure in your life. If you practice asanas without worrying about trying to achieve perfection you may glimpse the blissful awareness of the present moments that awaits all Yogis.

Too much repetition of the same physical exercise can isolate and stress the muscles and joints rather then liberating them or allowing them to work in harmony. While it is important to find an approach to yoga that you find inspiring and that benefits you as much as possible it is also key not to get too stuck in any one groove-variety is the spice of life and of Yoga.

Points to remember when practicing Yoga.

IF THE PRACTICE OF TODAY DAMAGES THE PRACTICE OF TOMORROW,

IT IS NOT THE CORRECT PRACTICE.

Practicing yoga should be a pleasure and not a duty.

As you undergo the postures try to make them exercises and concentration at the same time. Tune into your body, what you are feeling where you are stuck, where you move easily. Try not to allow your mind to wonder. Of course it will but become aware that this is happening and bring yourself back into a full involvement with what you are doing.

Don’t neglect warm up exercises too loosen joints and muscles. Warming up prepares the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump start the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles.

It is very important to learn the basics correctly. It is like a good foundation when you build a house. If you are confident in the basic poses you will get more benefit than attempting some poses which are beyond your body’s current capacity which could cause also injuries. Always remember yoga is a pathway of discovery about both your body and mind.

At the end of yoga practice you should feel refreshed and re-energized. Don’t practice until you feel exhausted drained fatigued. Don’t skip svavasana at the end. Some students tend to skip the relaxing part but it is very important for your body to relax after your practice.

Make sure you have balance in everything. So always counter a forward bend with a backward bend and similarly if you do stretches or twists to the right it should be followed by the same movement to the left for the same length of time.

Be aware of your mental attitude to the practice whether you try to hard whether you give up too soon whether you are put into negative frame of mind because of the difficulties whether you see them as challenging or overwhelming. The challenge of yoga is to go beyond our limitations-within reason.

Don’t rush yourself into postures because of lack of time. It is much better to practice a fewer asanas correctly than to practice many more but quickly or hastily. You are looking for injuries if you rush.

Each practice will be different. Your body could be sluggish or responsive and your mind fresh or burdened. Simply be aware of all this without judging it. You must do the asana with your soul. Many people try to think their way into an asana but you must instead feel your way into it through love and devotion.

Physically the exercise should certainly provide you with a stretch but do stop at any sign of strain.

The more you can relax into the posture pushing just so much but not enough to create new stresses the better your practice will become. Yoga is always about finding balance. So don’t try to force your body into a posture that is not yet capable of achieving or that causes discomfort or pain. Progress along the yoga path at your own pace.

The time you spend holding a posture will vary according to your own fitness and needs. If you are a complete beginner and not very fit hold each posture for just one breath. As you become stronger and more adept increase the number of breaths you take.

In the last part of my essay I would like to highlight of the benefits of practicing yoga.

Benefits of practicing yoga:

It stretches the muscles

Yoga postures involve deep stretching movements-even muscles we didn’t know we had are involved. But unlike other forms of exercise the muscles are given a gentle controlled stretch without any strain and once your muscles gain flexibility they become stronger and better toned.

It delays the aging process and prevents illness.

Regular practice delays the aging process by keeping the muscles and ligaments moving. Although someone may experience muscular aches and pains after yoga these will soon wear off leaving that person refreshed. Yoga should never leave anyone feeling jumpy or exhausted.

It loosens and strengthens the spine.

As the muscles loosen and stretch so do the ligaments which hold the spine in place. Instead of being held rigidly the bones become free to move back into a more natural alignment. This is especially true of the spinal vertebrae as many of the yoga postures work directly on the spinal column. The postures are also preventive and help guard against slipped discs.

It improves circulation.

The circulatory system improves through regular deep breathing. With practicing yoga we become more aware of our breath and will start to use more of our lungs. Oxygenated blood is pumped more effectively to all organs revitalizing them and carrying away toxins. The inverted postures help blood circulation reversing the blood flow and also improve lymph drainage.

It helps digestion.

The digestive system is helped by the internal massaging action which some of the postures perform on the organs. Twisting postures and those which involve the back bending forwards and backwards will help stimulate the digestive organs. The improved circulatory process allows cleansing blood supply to reach the stomach and intestines.

It calms the nerves relax and rejuvenate the mind.

The nervous and endocrine systems are also affected. Yoga’s concentration on the spine through which the major nerve pathways flow helps to control the nervous energy. Regular yoga practice is well-known for reducing anxiety and panic states.

It balances hormones and emotions.

It helps to prevent menstrual cramps. It is my personal experience that since I am practicing yoga I don’t have any premenstrual cramps or cramps under my period. I am extremely happy because I had suffered a lot of painful periods and now it has stopped. Hyperactivity and lethargy can be overcome and emotions become more stable through doing yoga.

Somebody who is practicing yoga for a while will also find changes which are taking places on a quite subtle level. The person will begin to notice improvements in his/her health energy and mental state, feeling calmer and more detached from the worries of the everyday life. They feel clearer more directed and more purposeful.

Yoga helps to give up bad habits.

Yoga helps to develop a growing awareness and sensitivity. When the inner harmony starts to grow it is much easier to give up bad habits like smoking. When you are more in touch with your inner self it is easier to see that smoking, drinking or drugs are bad for you and you won’t be craving for it.

Yoga also helps to develop disciplines patience and intelligence. Yoga helps your body use oxygen and nutrients more efficiently.

Your vision will become clear when you look into your heart.

“Who looks outside, dreams. Who looks inside, awakens” (Carl Jung)

“Learn to let go. This is the key to happiness” (The Buddha)

“Life is a bridge. Cross over it, but build no house on it” Indian proverb

Namaste

Katalin

References:

BKS Iyengar: Light on Yoga

BKS Iyengar: Light on Pranayama

BKS Iyengar: Light on the Yoga sutras of Patanjali.

BKS Iyengar: Light on Life

Stephanie Pappas: Yoga posture adjustments and assisting

Nicolai Bachman: The language of Yoga

Michael Alter: Sport stretch

Michael Alter: The science of flexibility

Dr. David Frawley: Yoga and Ayurveda

Dr. David Frawley: Ayurveda and the Mind

Rodney Yee with Nina Zolotow: Moving towards balance.

The human body- an essential guide how the human body works

Liz Lark: 1001 Pearls of Yoga wisdom

Marylin Barnett: Hot Yoga

Mukunda Stiles: Ayurvedic Yoga Therapy

Thich Nhat Hanh: The miracle of mindfulness

Bhaktivedanta Swami Prabhupada: Bhagavad Gita as it is

Bhaktivedanta Swami Prabhupada: Srimad Bhagavatam I-XII

Sri Caitanya Caritamrta

Sri Isopanishad

Yogananda Paramahansa: Autobiography of a Yogi

Navin Chawla: Mother Theresa

DVDs

Desi Bartlett Yoga for beginners

A.M. and P.M yoga with Rodney Yee and Patricia Walden

My favourite youtube teachers:

Sadie Nardini

Esther Ekhart

My favourite sites:

Aurawellnesscenter.com

Thesecretofyoga.com

Abc-of-yoga.com

Yogajournal.com

Yogatic.com

Other inspirational books which I have read:

Dale Carnegie: How to stop worrying and start living

How to win friends and influence people

How to enjoy life and your job

Norman Vincent Pale: The power of positive thinking

The positive principle today

Enthusiasm makes the difference

Napoleon Hill: Success

Think and grow rich

Anthony Robbins: Awaken the giant within

Unlimited Power

Richard Carlson: Don’t sweat the small stuff…and it is all small stuff

Daniel Coleman: Emotional intelligence

Deepak Chopra: Grow younger live longer

Quantum healing

Perfect health

Ageless body timeless mind

Life after death

How to know God

Brian Tracy: Maximum achievement

Self-made millionare

Stephen Covey: 7 Habits of highly effective people

Rhonda Byrne: Secret

Wayne W. Dyer: Change your thoughts, change your life

Susan Jefferson: Feel the fear and do it anyway

Health related books:

T. Colin Campbell: China Study

Dr. David Frawley: Ayurvedic Healing

Ayurveda’s Nature Medicine

Dr. Vasant Lad: Ayurvedic Home remedies

Dr. Frawley and Dr. Lad: Yoga of Herbs

Laura Normann: The reflexology handbook

Katalin Zsiros-Szabo is a certified Yoga teacher. She teaches Yoga classes in Dublin, Republic of Ireland.

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 Paul Jerard, E-RYT 500

When you think about attending a Yoga teacher intensive, what thoughts come to your mind? Do you think about the rewards of learning more about Yoga, and spending time with people who share your passion for a holistic lifestyle? What holds you back from attending a Yoga conference that will benefit you? Nine times out of ten, Yoga teachers and serious practitioners are concerned with cost, obligations, or both, when considering attending an intensive or a conference.

It has been said that knowledge is power. With the power of the online Yoga teacher community, you can learn more about Yoga for free, or very close to it. Imagine an online community that is ready to share Yoga information with you 24 hours per day and is open seven days a week. This information sharing helps you, and the Yoga community, make the world a better place.

A Yoga teacher community is not just for instructors. These are social networks where anyone is encouraged to ask questions, research, or share ideas. You may share your own ideas or ask questions through Yoga forums, Blogs, or Email. An ideal community will have a newsletter - where you can set your subscription rate to receive one, two, three, four, or five newsletters per month.

This allows you to expand your knowledge when you have time. The power of collective thoughts, and being part of a community, will give you insight into new approaches. At the same time, A Yoga instructor community should have online videos with lectures, instructions, and demonstrations. This allows you to “think outside the box,” rather than repeat the same techniques and wonder if you completely understand them.

No matter where you live, or how far you live from the nearest town, you can be connected to the Internet by satellite. While making a great leap forward in your Yoga education, you can interact with experts, from around the globe, instead of “spinning your wheels” alone. As you make progress in learning more about Yoga, you are in a better position to help others who want to improve their lives.

Online Yoga teacher communities are structured to give you reliable information. A wide variety of viewpoints about teaching issues, techniques, and research, will be open for discussion. Learning more about this evolving practice is now possible, in an instant, as the worldwide community of Yoga teachers has joined together on the Internet.

© Copyright 2010 – Paul Jerard / Aura Publications

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

By Lissa S. Flores

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

By Krystle Potter

To some triathlon is just swim, bike, and run for a really long time, and that it is just a sport. To some yoga is a “girly, wimpy, poor excuse for exercise or a way get a good stretch, or for those who can bend themselves into pretzels.” Unfortunately for those who view yoga and triathlon in this light completely miss what both of these truly are. They are both a way of life, they are holistic practices. In order to be a triathlete, you must eat, sleep, train, and focus your mind, body and even your spirit. Similarly, being a yogi entails eating properly, resting, exercising, and focusing the mind properly etc. Although Yoga alone will not make one a triathlete, integrating yoga and using its holistic precepts will allow one to tap into their full potential as not only a triathlete but also their full potential as an individual.

The five foundation principles of the yogic lifestyle as described by Swami Vishnu-devanada are, “Proper exercise, proper breathing, proper relaxation, proper diet, and positive thinking (deep Philosophy) and meditation” (Vishnu-devananda xi). For the purpose of this exploration of the integral necessity of yoga for the triathlete (as well as any endurance athlete), I will focus on these five principles and show how yoga can serve as the key to achieving one’s full potential as a triathlete and as an individual. One can still be a triathlete without the conscious integration of yoga, however they who do this will not achieve their full potential as an athlete or an.

Proper Exercise - proper posture

In yoga the proper exercise is more commonly described as having proper posture. If one neglects to have the proper posture, one will most likely develop or cause an injury. This could be due to over stretching, twisting and bending of joints in inappropriate angles etc. These injuries could be acute or chronic. Acute injuries would result from a single instant. For example, if one were to fall out of the hand stand posture and in doing so twist their shoulder the wrong way which would result in injury. Over time with proper treatment this injury will heal. Whereas chronic injuries such as a pulled or even torn muscle develops slowly over time and/or is a continuous cause of pain. Such an injury could be caused by lack of stabilizing the knee while doing such poses as Pidgin posture. In this instance, continually putting the knee in a vulnerable position time and time again without stabilizing the knee by using the muscles in the shin and foot could cause injury of the knee to develop. Thus improper practice causes injury. Similarly, in triathlon training, if the proper position or technique is not observed during practice, acute and/or chronic injuries can develop. Observation of proper posture through yoga will promote proper posturing during triathlon training and racing which will prevent injury.

Another aspect of proper posturing is that it will result in more efficient form, which will thus increase the performance of the tri-athlete as well as the yogi. Proper posture of the three disciplines (swimming, cycling, running) are required for efficiency and injury prevention as well as rehabilitation. Since swimming is possibly the most technique oriented disciplines of the three, it will be used to demonstrate this. The stroke that is practiced in triathlon is the free style. Swimming requires, balance in the water, rotation about the spine with the spine used as the axis, stabilizing the shoulders, while breathing, rotating the neck, as well as kicking. Indeed there is much coordination is needed for swimming and certain postures in yoga assist with this. However, the more influential aspect of yoga that aids in swimming technique are the body awareness and breathing. Exhaling completely to allow a full breath of fresh air in while still stroking is the key, and yoga aids in this coordination.

The swimmer needs to know where his/her hands, fingers, arms are at all times throughout the stroke. If the swimmer enters their hand into the water either too far or too close to the so call “midline of the body,” over time this will result in injury of the shoulder. Postures such as Downward-Dog aids in swimming for this reason since when one is in Down-Dog, the yogi must become aware of their arms, how to hold their shoulders to support themselves. They become aware of what angles hurt, and what angels are proper for the individual’s body. Additionally, an integral part of the stroke is the rotation about the spine while still using the arms to paddle through the water. Poses such as Down-Dog while lifting one leg to the sky, if practiced correctly will teach the yogi to elongate the arm of the opposite side of the lifted leg to keep the trunk and spine long and strong while practicing the posture. This same position of the body is exactly what is needed through the rotation of a free-style stroke. The collapsing of the side while stroking or while performing the posture while practicing yoga has many detrimental effects. The most important position for breathing is to prevent the lung cavity from collapsing which causes and promotes shallow breathing. In the water, this position will make one’s stroke more efficient and will also aid in endurance since a more full breath can be taken, and fatigue will be lessened since energy will not be wasted due to inefficient stroke and inefficient breathing.

Beyond posturing, yoga focuses so heavily on suppleness of the spine which eliminates stiffness. “Excessive stiffness can be due to different causes, but especially to faulty body alignment and poor balance, which cause shortening of the ligaments” (Vishnu-devananda 53). Endurance training only exacerbates this stiffness especially of the vertebral column. Think of one training for an Ironman who cycles near 250mi, and runs 30 miles, or who swims 4miles each week. One might think that their bodies would not be stiff since they are so active and are achieving the purpose of exercise which, according to Vishnu-devananda, “is to increase the circulation and the intake of oxygen” (47). Unfortunately, ‘simply’ exercising for hours on end will not provide the practitioner with a lose and supple spine. Analyzing the movements of the three sports, swimming, biking, and running, they are all very linear motions! Swimming has a greater amount of range of motion than biking and running, however it is still very linear in nature. Thus it is not providing the spine, the stretch, bend, twist and elongation needed for the health and suppleness of the spine. This suppleness will aid in the technique for swimming, position on the bike, and form in running.

An interesting analysis of the general concept of exercising shows how “physical culturists” and the yogic approach differ. Physical culturists focus on purely the physical aspect of yoga, ignoring the mental and spiritual component of yoga. The physical culturists’ approach is described as “emphasizing violent movements of the muscles,” (46) which produce large amounts of lactic acid, lack of oxygen to the muscles, consequently the practitioner feels pain and stiffness. The practice of Yoga is the very opposite of violent muscle movements. In Yoga, “all movements are slow and gradual with proper breathing and relaxation” (Vishnu-devananda 47). In the physical culture, the idea is increase the intake of oxygen to reduce the fatigue that is generated by the production of lactic acid, whereas the yogic method is to not even cause the body to enter into a state where there is the excess production of fatigue due to violent muscle movements. Through yoga, the body is observed as a whole system which every component of the system needs to be cared for. Although the before quoted idea may seem contradictory to triathlons, the basic precepts can be applied, which will aid the triathlete. There is no way to avoid this fatigue, muscle tear, and sheer exhaustion after running a marathon or an Ironman, for example. However, using yoga to become more efficient in form and technique of not only posture but proper breathing will decrease the violent nature of endurance training and racing, especially with running. This yogic approach will increase stamina, and potential for performance through more efficient movements with the body.

With more control, a lighter and more graceful approach in one’s movement will decrease the amount of unnecessary stress on the boy that develops over time due to the violent movements. The application of the seemingly contradictory concepts between yoga and triathlon may seem impossible. “Doing yoga during your marathon doesn’t involve Sun Salutes while sandwiched between thousands of racers or Downward Dogging it to the finish line. It’s about applying little tricks you’ve learned on the mat, like using form principles of an asana and practicing mindfulness exercises at the mile-markers. Doing so will keep you injury free and running at your peak” (Yoga for Marathoners). Yoga for the triathlete as well as the marathoner is a vital component to training and racing. Being clam while having the proper posturing will aid in efficiency, endurance, decrease chances for injury and make the triathlon experience more of an enjoyable practice rather than a chore.

Proper breathing

Proper breathing is one of the vital functions of one’s body during an athletic performance, just as it is essential for yoga practice. There are many misconceptions concerning breathing. For example, some think that during exercise breathing harder and faster will get more oxygen into the blood to get sufficient oxygen in the blood which will generate the energy needed to sustain the physical activity. This is not the case at all! Instead having steady slower breaths which use the majority of the lung capacity is what needs to be practiced at the point where we naturally want to hyperventilate. One way to achieve this is by the following strategy: “…Yogis emphasize exhalation rather than inhalation. As long as the air sacs are filled with old air, no amount of strength applied in inhalation can bring fresh air from the atmosphere” (Vishnu-devananda 238). Further, with regards to marathon running which can be applied to cycling and swimming as well; ‘”If you’re out of breath, it’s not because you aren’t breathing in enough, it’s because you aren’t breathing out enough,”’ (Yoga for Marathoners). The reasoning behind this concept is that, “in ordinary breathing we squeeze out a very little volume of air from the apex of the lungs, leaving the base of the lungs almost inactive” (Vishnu-devananda 238).

The goal of proper breathing techniques is to facilitate, “efficient breathing technique, you’ll not only be capable of a higher level of performance in the marathon but also you’ll teach yourself how to acquire a better supply of oxygen and improve almost every aspect of your exercise experience” (Galloway 167). In yoga efficient breathing will allow the practitioner to experience a new level, explore deep and unexplored places within themselves through their practice. Similarly, in triathlon, if the athlete practices the same breathing techniques (s)he will discover new and before secret areas of their athletic practice. Most of all they will become more efficient athletes. Linking posturing to breathing, proper posturing will open and allow the ribs to expand freely which will facilitate proper posturing in both triathlons as well as yoga practice. Additionally, “the relation of the harmonized breath helps the Yogi to the regulation and steadiness of mind” (Vishnu-devananda 222). This steadiness of mind will allow for one to be more calm which will inherently facilitate more regular and controlled breathing. When we are in a state of stress our breath tends to become shorted as described before, consequently causing lack of proper breath, as well as lack of proper posturing, all of which can result in injuring not only to the physical body but also of the mental and emotional body.

Proper Relaxation

Many seek the practice of yoga for relaxation the relaxing aspects. These attributes learned aid in not only everyday life, but also in athletic performance. Relaxation is essential not only for the sake of relaxation, but also for efficiency, recovery, and rejuvenation of the athlete as well as the yogi. In order for the athlete to become stronger, they must allow themselves sufficient time to rest in order to recover. Training and relaxation need to be in harmony with one another. Too much training without proper rest will cause tight muscles, emotional fatigue amongst an array of other detrimental effects. Relaxation may be a day off, or may be a 30 minute meditation session, or maybe more hours of sleeping. Relaxation practices can be observed throughout the day in everyday life as well as during training and a race.

Relaxation is not only a practice of shavasana at the end of a yoga session. This is a portion of relaxation, however there are so many more dimensions to it. Relaxing during the difficult poses allowing for one to breath properly and in order to attain the proper posture are essential. Similarly, from an athletic stand point, remaining calm during training as well as racing will have the same beneficial benefits of proper release of tension, breathing, and posturing. All of these benefits have the potential to work together to create a more efficient triathlete as well as individual. Remaining clam in physiological terms means that unnecessary tension is not held in the body, thus energy is not lost due to tension. That same energy which is conserved is then able to be used for athletic performance. In psychological terms, the mind is quite, controlled, and focused allowing that same individual more potential to accomplish their goals by releasing the unnecessary tension. Overall, if proper relaxation is not practiced by the yogi or athlete sever physical, mental and emotional fatigue will result which most likely will end in injury of the body, mind, and/or spirit.

Proper Diet

Diet is essential to the athlete, yogi, and every human being for that matter. “The body needs food for two purposes: as fuel to supply energy and to repair body tissues” (Vishnu-devananda 204). The triathlete needs to be especially contentious of his/her nutrition during training, but also during their everyday lives. The athlete needs to consume more food than the more sedentary person, but they still need to consume the nutrient dense foods which will provide health to their body as a whole. In yoga, the idea is to consume healthy, more natural foods to care for not only the muscles, but also the organs is essential. The body as a whole needs to be observed, for if certain systems in the body are not working properly due to organ dysfunction, the athlete will not be able to perform, nor will the yogi have the ability to participate in his/her practice. If a triathlete consumes foods which do not support the body’s health as a whole, the triathlete will not be able to perform to his or her full capabilities as an athlete. Their muscles may be strong, but the body is a whole system which needs to be cared for. The teachings of yoga show us that caring for the body as whole rather than independent systems is vital to one’s health which can be translated to one’s performance as a triathlete.

Positive thinking/ Meditation

According to Danny Dryer, author of ChiRunning, ‘”Many people run with a mind-over-body mentality-they will get to the finish no matter how-but true mind-body work is working with your mind and body as a team”’ (Yoga for Marathoners). One cannot eliminate the mental component from endurance running and/or triathlon, or even yoga. In endurance sports, the mental component is needed not only in racing, but also in training. Seemingly countless hours of training, the days seem to blend together, wake-up, eat, train, go to work/school, eat some more, train, eat, train, and sleep…day after day after day. How do you keep things in perspective, how do you keep a positive look on the world. How can you go for a six hour bike ride!? Or how can you swim for an hour straight!? It is so boring, you just swim lap after lap after lap the same mundane thing! How do you deal with all of this? Being positive, keeping your mind fresh, appreciating the world around you as well as yourself as a being. Many understand this concept, however many do not know how to actually achieve it. Yoga is the key and path by which one can achieve a positive state of mind as well as control over his/her thoughts. This is so important for the individual. In a practical running application, “Running mindfully means staying in tune with your body throughout the race” (Yoga for Marathoners).

“You don’t have to give in to any negative message that hits you when you’re under stress. By focusing on the positive, you maintain control. It’s what you put in the forefront of your thoughts that counts” (Galloway 88). On method which will facilitate this is mantra yoga. Mantras “…provide a form of concentrative mediation.” This medication during exercise does not mean that you just go and sit in the middle of your race in lotus pose, rather it is the state of your mind during the race. The concept of mantras can also be described as “Magic words” or mantras in the form of single words. “Magic words gradually program your internal systems to pull together in an instant the complex series of internal connections that produce success in past experiences. Invoking an isolated work to dramatically turn around the natural effects of fatigue can increase speed for a short distance, but will use up valuable resources you need in the long run.” (Galloway 88). Keeping this meditative focus throughout the race as well as the yoga practice will essentially allow all of the other precepts of yoga to fall into place.

Overall, Yoga allows us to act, rather than always be acted upon. Control over our internal environment through a proper diet, as well as our mental state through mediation practices will allow the yoga practitioner to be better able to achieve the physical feats. Proper posturing, breathing and relaxation will work hand in hand with proper diet and meditation/ positive thinking will allow the practitioner to achieve more as a yogi and consequently as a triathlete. Yoga opens the doors and allows one the ability to fulfill and/or achieve his or her full potential.

Bibliography

Galloway, Jeff. Marathon: You Can Do It! Bolinas: Shelter, 2001.

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

Vishnu-devananda, Swami. The Complete Illustrated Bood of Yoga. New York: Three Rivers, 1960.

“Yoga For Marathoners Seven tips to boost your body and mind so you can go the distance.” Runner’s World. 01/08/2008, 08 Jan. 2008. Web. <http://www.runnersworld.com/article/printer/1,7124,s6-238-409–12407-0,00.html>.

Krystle Potter is a certified Yoga teacher. She teaches Yoga classes in the Tucson, Arizona area.

By Paul Jerard, E-RYT 500

How often do people wish for changes? How can people make more effective resolutions? Where do beginners go wrong in maintaining a steady Yoga practice? There are many benefits that occur when practicing Yoga, but these benefits are not instant. Yet, those who stay on the Yogic path, experience benefits because of Yoga’s systematic plan of action.

How often do people wish for changes? The answer is: Most of the time, people wish to improve their lives, but wishing or wishful thinking, without action, leads nowhere. Whatever one does, says, or thinks, is karma to some degree. Yet, failing to take action (non-doing) is also a form of karma. Simply wishing, without action, is not enough to change oneself or the world around us.

A decision to do something (resolution) is sometimes taken very seriously. The beginning of the year is often a time of self-reflection because of time away from work. Depending on where we live, with respect to our culture and our climate, each of us has precious time during the course of the year. When we have time away from the daily grind, we are able to think more clearly about our purpose in life.

How can people make more effective resolutions? Developing a strategy of motivation and inspiration is the key to making great changes within us and the world around us. What inspires you, burns within, like an eternal flame. Inside each of us is an inner voice that would like to make a difference.

We cannot just wish for a cleaner planet, world peace, social changes, or a better diet. We have to take part in it. We have to feel good about what we do. We have to be inspired by a cause to be a part of a lifestyle change. True inspiration is what gives each of us gratification, and it can move the world.

Inside the philosophy of Yoga is a strong belief in tolerance, loving kindness, forgiving, and self-realization. The first to change must be oneself. In order to help others, we must help ourselves. This change from within is an age old process, but it always works.

Where do beginners go wrong with maintaining a steady Yoga practice? Beginning Yoga students want to change themselves in an instant to make up for lost time. The Yogic path must be a gradual walk – not a sprint. Time is not our enemy because it is eternal. When you enjoy each second of your existence, you have achieved the state of self-realization.

Yoga’s systematic plan of action requires us to enjoy life – one step at a time. Enjoy all that is good in life and always focus on the positive. There is no need to worry about making up for lost time if you are on the Yogic path.

© 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

By Paul Jerard, E-RYT 500

How can Yoga help anyone change the course of life? How many people say they would like to make a lifestyle change? How often do you hear someone say he or she would like to make a difference? Let’s look at each issue, and discover a formula for positive change, which will help you, and everyone you know.

How can Yoga help anyone change the course of life? Making a positive change in your life requires you to make a commitment. The root of our commitment is our decision making process and how serious we are about focusing on it. Any form of Yoga, teaches us how to focus our mind, and make positive changes around us.

Whether you practice alone, or under the guidance of a competent Yoga teacher, you begin to realize the unlimited potential that is within each of us. The biggest difference between people is that many have no direction. This lack of direction is a result of great social changes around us or the inability to focus in a particular direction.

However, great social changes have never stopped humanity from moving forward. There is always someone who is focused enough to lead a cause or a nation. A person who has chosen to lead has made a decision, reinforced it with commitment, and focuses on progress every day of his or her life.

How many people say they would like to make a lifestyle change? Most people would like to make a change, but they have not seen the three-step formula of: decision, commitment, and focus. It is not complicated, but each of us has to make an initial decision in order to shape our destiny.

How does Yoga help one learn to make a difference? At the heart of every cause is someone who has learned how to completely focus his or her mind. Consider M.K. Gandhi: He was a humble man. He could have sat back refused to act, and blamed the world for everything. Instead, he created a global philosophy of nonviolent resistance to social injustice and colonialism.

Mohandas Karamchand Gandhi’s decision to take part in India’s independence movement became a role model for other independence and social change movements around the world. We can learn from his example to this day. He may not have desired to change the world, but his example created awareness and changed the world view of social injustice.

From the outside, looking in, Yoga may seem quite ordinary. The physical Yoga styles move slowly, in comparison to other forms of exercise. The truth is – Yoga cannot be compared to exercises because the Yogic approach to life and health is holistic. To make decision, maintain a commitment, and remain focused, requires mental, spiritual, emotional, and physical fortitude; all of which can be revealed in Yoga practice.

© Copyright 2009 – Paul Jerard / Aura Publications

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

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

By Paul Jerard, E-RYT 500

Time off, or time away from work, is special to us because it gives us a chance to re-direct our energy. Some of us might call this “time to get our bearings straight.” Yet, how many people really take time off for themselves? Is it selfish to spend time on meditation, Yoga, or self-analysis during the holidays or on vacation? Let’s explore these questions, and see how we can accomplish more, when we have time off.

How many people really take time off for themselves? The short answer is: Not many. Students are very honest with their Yoga teachers. When asked how much time they spent meditating during the week, most Yoga students will readily admit they do not meditate at all. When asked how often they practice relaxation techniques, which are taught in Yoga class, most will admit that they do not practice any Yogic form of relaxation during the week.

There are exceptions to everything, and the above-mentioned information applies to western Yoga students. However, students and Yoga teachers, in Asia, also admit that life is moving much too fast. Family ties, job security, and global economics have challenged people in every corner of the earth. Strangely, humans seem to be addicted to electronic stimulation, and it is difficult for us to unplug ourselves from technology.

Is it selfish to spend time on meditation, Yoga, or self-analysis, during the holidays or on vacation? Everyone needs to take a break from bad news, technology, and work. Time away from work is short-lived and it should be appreciated to its maximum potential. This is time for rest, relaxation, healing, meditation, creative thinking, and finding one’s sense of direction.

Time spent on self-reflection helps one find solutions to healing the inner being. When the inner being is healed, it is much easier to help others, if they need, or want, our help. This need for self-reflection and healing, from within, is a simple formula known by sages of the past. A state of complete awareness (self-realization) cannot be reached without first healing your inner being.

Consider this: If you are in pain, what can you focus on? Usually, you can only focus on pain, but some of us might focus on revenge. A rare few blessed souls can focus on forgiveness, when feeling pain. Hopefully, our pain can be healed when we have time off and realize that forgiveness is the key to spiritual freedom. When we let go of our hate, anger, intolerance, and desire for revenge, we experience self-healing and we reflect spiritual beauty from within.

© Copyright 2009 – Paul Jerard / Aura Publications

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

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

By Paul Jerard, E-RYT 500

No matter which form of Yoga you practice, or teach, you begin to notice talent levels. Our teachers may have instructed us not to be competitive, and to avoid judging, but that is what people do. Judging time, speed, and distance can keep you safe in traffic; just as much as judging saved primal humans, who hunted and gathered for a living.

How do we avoid making comparisons to others and move forward in our Yoga practice? The answer is to look within and find contentment in your practice. It will take time to find your way. It takes years of study to be the best you can be at anything. This is a time when taking the short cut to everything is mass marketed.

If you are told you can lose weight, permanently, in 30 days, do you believe it? This same lesson applies to Yoga and all aspects of life. To improve at anything, you must invest time in practice, study – more practice and more study. As much as advertisers might try to convince you otherwise, there is no quick fix for hard work and dedication.

In Hatha Yoga, photography and our competitive nature have created new sub-styles, which focus on being the best and winning. To be honest, sport and fitness styles have a place in Yoga and in life. Most of us have entered competition for something that we found significant. It is part of life to compete, but that only scratches the superficial surface of fitness Yoga.

The experienced Hatha practitioner begins to realize that deeper aspects may point toward Raja, Karma, Jnana, and Bhakti Yoga practice. We begin to see Yoga as a healer of many ailments. This transition usually takes years to process, even if we study under the careful guidance of a competent Yoga teacher.

As much as some humans may try to avoid it, hard work and dedication are significant parts of life. They build character and shape our way of thinking. In fact, humanity has plenty of hard work on the horizon. We can deny global warming, as we see glaciers and mountain tops melt; or we can work together toward solutions for future generations.

In life, and in every form of Yoga practice, we begin to understand that natural talent will carry us only to a finite point. In order to move beyond that point, we have to invest in research and development.

© Copyright 2009 – Paul Jerard / Aura Publications

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

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