Posts Tagged ‘certified yoga teacher’

By Samantha Grayson, CYT

There is much more to Hatha Yoga than asana practice.  Every competent Yoga teacher training graduate knows about the major, minor, and lesser chakras.  Every Yoga certification course worth its weight teaches graduates about the subtle body of Yoga, Ayurveda, and Chinese medicine.

There are many different beliefs regarding the number of major chakras in the Yogic subtle body. It seems the most common theory is seven or eight major chakras or nerve centers in the subtle body. Each chakra is described with a color, flower with a specific number of petals, personality characteristics, a corresponding part of the body and an element.

Not all Yoga systems or Gurus completely agree on the exact characteristics of the seven major chakras.  Each chakra also has a corresponding mantra sound to awaken it. In Kundalini yoga there is a serpent (the Kundalini) at the first chakra and the serpent can be awakened as it moves through the seven main chakras. As the chakras are balanced, under the guidance of a competent Guru, a Yoga practitioner can reach deeper levels of consciousness.

1. First Chakra, Muladhara - this is a yellow chakra with four petals. Its element is earth and its mantra sound is LAM. The body part associated with this charka is the base or root. Its is associated with being grounded and balanced characteristics are roundedness, physical health, being comfortable with your body, stability, safety, prosperity and being present in the here and now.

2. Second chakra, Swahisthana – this is a white chakra with 6 petals. Its element is water and its mantra is VAM. The body part associated with this chakra is the abdomen and reproduction. It is associated with moving and its balancing characteristics are gracefulness, ability to embrace change , emotional intelligence, being nurturing, ability to set boundaries and enjoy pleasure, passion and sexual satisfaction

3. Third chakra, Manipura – This is the red chakra with 10 petals. Its element is fire and its mantra is RAM. It is associated with Directing. The part of the body associated with this chakra is the solar plexus. Balancing characteristics are Full voice, good communication and listening skills, good sense of timing and rhythm.

4. Fourth chakra, Anahata – This is a green chakra and has 12 petals, its element is air and its mantra is Yam. It is associated with loving and is associated with the lungs, heart, pericardium upper ribs, inner arms and hands, Balancing characteristics are caring, compassion, empathy, acceptance, self loving peaceful centered and contentment.

5. Fifth Chakra, Vishuddha – This is the sea-blue chakra that has 16 petals. Its element is ether and it mantra is Ham. It is associated with expression and is referred to as the throat chakra connecting the neck, shoulders, mouth and jaw and related to the thyroid gland. Balancing characteristics are full voice, communicates and listens well, good sense of timing and rhythm and creativity.

6. Sixth chakra – Ajna – This snow white chakra has two petals. OM mantra is OM. This chakra is about seeing both internally and externally, It is associated with the eyes The balancing characteristics are strong intuition, insight, imagination, memory, dream recall, visualization and has a guiding vision for life.

7. Seventh chakra – Sahasrara – The thousand petal chakra corresponds to the Absolute. When the serpent, kundalini reaches the seventh chakra the yogi attains Samadhi or super consciousness. The crown charka is the most important it is the consciousness of all other chakra. It is associated spiritual connection, wisdom and mastery, intelligence, being open minded, ability to question, assimilate and analyze information.

Samantha Grayson is a certified Yoga teacher.

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 Katerina Nicodemus

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

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

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

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

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

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

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

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

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

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

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

Katerina Nicodemus is a certified Yoga Teacher.

By 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 Kim Kieffer-Williams CPhT

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

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

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

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

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

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

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

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

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

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

By Kelley Pryor Amrein

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

4 Iyengar 81

5 Iyengar 3

6 Crowley, and Lodge 302

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

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

9 McCall 154

10 McCall 154

11 Ali, and Brar 77

12 McCall 154

13 McCall 154

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

By Peggy Kelly, CYT

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

Physical Benefits

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

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

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

Stress Relief

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

What’s Happening on the Inside?

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

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

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

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

Mind-Body Connection

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

Non-Competitive

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

Important Health Benefits

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

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

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

Grace & Beauty Abound

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

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

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 Kristen M. Weiner

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

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

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

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

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

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

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

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

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

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