Posts Tagged ‘yoga and’

By Paul Jerard, E-RYT 500

Whether you practice alone, or teach Yoga classes full of students, you are familiar with the state of inspiration you feel. Some feel that Yogic inspiration gives them guidance, in the form of a sudden jolt of intuition, while searching for a solution to a problem. Other practitioners admit that a steady Yoga practice helps their creative thinking process.

Regardless of which form of Yoga you practice, the benefits of inspiration stay with you throughout the day. Yet, how much time do we take to inspire others? If we have no inspiration, there is nothing to share. If we are inspired, but fail to motivate others, we have gathered positive energy without sharing it.

It costs you nothing to share positive energy with others. All you have to do is encourage those who need it most. This is not to be confused with excessive or insincere praise. Each person has unique talents, which can be brought out if he or she feels worthy. Therefore, sincere encouragement might create enough energy for motivation.

Motivation is the key element of inspirational energy. One might say motivation is the spark that lights the fire of inspiration. For example: Beginners may need motivation to practice Yoga, but as they become inspired, the drive to continue practicing is perpetual. This form of ageless, and everlasting energy, can be created with encouragement and education.

You cannot change the world by lecturing when it is not wanted. Each of us learns this lesson, when we raise children. Leading by example is the way parents train children. For better, or worse, the lifestyle each of us chooses can be mimicked by someone who observes our behavior.

This journey we call life is a work in progress, but all of us need a little direction at the right time. In fact, the timing of encouraging words or actions is critical. You might compare this to a teacher who leads a Hatha Yoga class. To lecture students about all that can go wrong, while practicing Downward Dog, means little if they are not practicing that exact posture at the time.

A timely physical assist, and words of encouragement, can leave positive memories in a student’s mind forever. To advise them of possibilities that may never happen will often bore them. Much like life, Yoga has many lessons to offer at precisely the right time.

© Copyright 2009 – Paul Jerard / Aura Publications

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

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

By Elaine Stillwell

Yoga is now universally practiced. Its comprehensive and versatile practice is open to all people; whether religious or atheist, young or old, male or female, physically capable or physically impaired. There are many popular styles of yoga to suit each individual, for example, yoga for pregnancy, yoga for children, and yoga for seniors. The popularity of yoga can be attributed to its therapeutic effects on both the mind and the body, enabling practitioners to enjoy a profound sense of well-being. These therapeutic benefits are particularly relevant today with the ever-increasing pace of modern life. In today’s hectic world with many and varied demands, yoga acts as a relaxing balm, counterbalancing frantic lifestyles by quieting the mind and allowing individuals to slow down and to savor living in the present moment. With regular practice, yoga teaches us how to develop a greater awareness of both our physical and psychological states, which in turn increases our ability to cope with everyday stress and situations, enabling us to step back and assess our reactions and coping mechanisms.

Yoga is essentially a complete science of human behavior, dealing with all aspects of man from physical to the psychological, emotional and intellectual. Yoga has the ability to draw out our positive qualities and to lessen our weaknesses. With its knowledge of anatomy, physiology, consciousness, and conscience, yoga is a science that is able to integrate our body, mind, breath, and awareness, understanding the genuine needs of each individual and dealing with each aspect of health and well being from the periphery to the core.

Words are inadequate to convey the total value of yoga; it has to be experienced to taste its awesome power.

Yoga bestows benefits on many levels. The practice of asanas and pranayama rejuvenates the body. Practicing asanas cleanses the body by purging toxins from the body. Yoga postures increase the circulation of fresh blood to every cell in the body. Muscles get oxygenated. Regular practice of stretches, twists, bends, and inversions — the basic movements of asanas – restores strength and stamina to the body. Asanas, together with pranayama or the control of the breath, rectify physical, physiological, and psychological disorders. They have a positive impact on the effects of stress and disease. Among the many ailments that benefit from the practice of asanas are migraines, high or low blood pressure, osteoarthritis, diabetes, and asthma. Asanas cater to the needs of each individual according to his or her specific constitution and physical condition. Health is not just an absence of disease. Good health means that the joints, tissues, muscles, cells, nerves, glands and each system of the body must be in a state of perfect balance and harmony. Asanas balance the respiratory, circulatory, nervous, hormonal, digestive, excretory, and reproductive systems perfectly. Yoga asanas also help to ensure an even distribution of bio-energy or life force, which brings the mind to a state of calm.

The body and mind are in a state of constant interaction. Yoga treats the mind-body as an integrated entity. The mind and body work interdependently. The proof of this is in pranayama. When we breathe slowly, deeply and rhythmically, our mind steadies and calms as a result. The turmoil of daily life brings stress to the body and the mind. This creates anxiety, depression, restlessness, and sometimes, rage. Yoga asanas while appearing to deal with the physical body alone, actually influences the chemical balance of the brain, which in turn improves one’s mental state of being. The primary aim of yoga is to restore the mind to simplicity, peace, and poise, and to free it from confusion and distress. This simplicity, this sense of calm and order, comes from the practice of asanas and pranayama.

Asanas, if correctly practiced, bridge the divide between the physical and the mental spheres. Yoga stems the feelings of pain, fatigue, doubt, confusion, indifference, laziness, self-delusion and despair that assail us from time to time. The yogic mind refuses to accept such negative emotions and seeks to overcome these turbulent currents on the voyage to the total liberation of the self. Once we become sincere practitioners of yoga, we cease to be tormented by these unhappy and discouraging states of mind. Yoga illuminates our life. If we practice with sincerity, seriousness, and honesty, its light will spread to all aspects of our life. Regular practice will bring us to look at our goals and ourselves in a new light. It will help remove obstacles to good health and stable emotions.

How does yoga minimize the impact of stress on the individual? Yogic science believes that the regular practice of asanas and pranayama strengthens the nervous system and helps people face stressful situations positively. Financial tensions, emotional upheavals, environmental pollution, and above all, a sense of being overtaken by the speed of events, have all increased the stress of daily life. All these factors strain the body, causing nervous tension, and adversely affect the mind. While yoga is not a miracle cure to free a person from all stress, it does help to minimize it. The worries of modern life deplete our reserves of bio-energy, our prana, because we draw on our storehouse of vital energy in the nerve cells. This can ultimately exhaust our energy reserves and lead to the collapse of mental and physical equilibrium. Asanas improve blood flow to all the cells of the body, revitalizing the nerve cells. This flow strengthens the nervous system and its capacity to endure stress.

The diaphragm, according to yogic science, is the seat of intelligence of the heart and the window to the soul. During stressful situations, when we inhale and exhale, the diaphragm becomes too taut to alter its shape. Yogic exercises develop elasticity of the diaphragm so that when stretched, it can handle stress, be it intellectual, emotional, or physical. In times of stress, regular yoga practice kicks in to integrate the body, breath, mind, and intellect. Slow effortless exhalation brings serenity to the body cells, relaxes the facial muscles, and releases tension from the organs of perception: the eyes, ears, nose, tongue, and skin. What follows is that, the brain, which is in constant communication with the organs, becomes void, and all thoughts stilled. Then, invading fears and anxieties cannot penetrate the brain. When we develop this ability, we perform our daily activities with efficiency and economy. We do not dissipate our valuable bio-energy, our precious prana. Our mind is free of stress and is filled with calm and tranquility.

The supreme goal of yoga is the union, (yoga means ‘union’ or ‘yoking’) of the individual spirit with the universal spirit, the finding of one’s essential nature (Self) beyond our ego, which has to be dissolved. This union with the Supreme, God, Brahman, Absolute, Ultimate Reality, Cosmic Consciousness, Universal Spirit, Soul, Void, Buddha Nature, It, represents a goal. Working towards this goal, the body, breath, mind, and spirit are disciplined, refined and perfected by yoga’s psycho-physiological techniques. Progress towards this goal provides great benefits to the body and mind, in improved health, relaxation, tranquility and self-mastery in life.

Yoga teaches and leads us to take this inner journey to the Soul. Yoga offers both the goal and the means to reach it. Yoga asanas integrate the body, the mind, the intelligence, and finally the Self in 4 stages. The first stage is one in which we practice at the level of the physical body. The second stage is when the mind moves in unison with the body. The third stage is when the intelligence and the body become one. The final stage is the state of perfection, of samahdi, nirvana, or satori. Intuitive Enlightenment occurs in a realized Yogin at this stage of Bliss and Joy.

Yoga meditation is one way that facilitates evolving the function of the mind from the subconscious to simple consciousness, gradually evolving to self-consciousness until it reaches universal consciousness. Outwardly, meditation is an awareness of posture, breath, and mental control. Inwardly, meditation is a spiritual search.

Meditation is a practical way to be more in touch with the fullness of our being through a systematic process of self-observation, self-inquiry, and mindful action.

Meditation is not a panacea for all of mankind’s internal conflict but it sure does help. Many Western doctors recommend meditation as an adjunct therapy. Many counselors, psychologists, and psychiatrists recommend meditation to stabilize the mind. Hospital physicians use meditation to control pain. Meditation is extremely cost effective. Patients in hospitals can be taught meditation in a matter of 8 weeks. Neuroscientists study brain waves of meditators and conclude that the brain can learn and rewire itself back to good health.

Yoga students meditate so they can relax the mind when needed. To relieve the mind of negative mental energy is the result of the practice of meditation. Meditation is one of the most natural methods to bring the mind under control. It has no negative side effects compared to drugs or alcohol. The benefits are a more relaxed and focused mind, ready for daily tasks. Improved concentration, health, and right attitude are keys to a better quality of life, which fosters happiness. Inner peace results, which brings about better relationships with others. With further practice, meditation brings together our physical, mental, emotional, and spiritual self, into balance. We live in harmony with ourselves, with others and the world around us.

In periods of personal or health crisis, we have the capacity to train our mind so we heal better and faster. Meditation is truly an ally of our mind.

Yoga is a holistic experience that benefits the body, mind and spirit.

Bibliography:

Hewitt, James The complete yoga book, Schocken Books New York 1977

Iyengar, B.K.S. Yoga The Path to Holistic Health, Dorling Kindersley 2008

Jerard, Paul M, Jr., website: http://www.yoga-teacher-training.org

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

Courtesy: Dr Rita Khanna’s Yogashaastra Studio

Elaine Stillwell is a certified Yoga Teacher. She teaches Yoga classes in South Melbourne, Australia and San Francisco, California.

By Paul Jerard, E-RYT 500

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

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

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

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

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

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

© Copyright 2009 – Paul Jerard / Aura Publications

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

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

By Paul Jerard, E-RYT 500

Our connection to pain is rooted in our personal belief system. Some of us fear pain so much that we cannot think about it without creating internal anxiety. Some of us believe pain is deserved or it is the Law of Karma in practice. Others see modern medicine, Ayurveda, Chinese medicine, Yoga, and alternative therapies as solutions to end pain and suffering.

Pain is many things, but our reality is based upon how we view pain. In Yoga practice, we learn to look at everything without judgment. Competent Hatha Yoga teachers instruct their students to “find their edge” while holding an asana. While practicing an asana, each student discovers the threshold on the edge of pain.

Therefore, pain tells us to back up in order to keep the body safe. As long as you do not push into postures, pain becomes a great teacher. Pain teaches us where not to go. This relationship to pain is quite different if we are suffering from a chronic or terminal illness.

In such cases, we pray for a pain-free day or even a pain-free moment. Constant pain can become a steady drone, similar to a background noise that will not leave. If our belief system is challenged by suffering, our behavior may change as well. Meditation is nearly impossible when we experience intense pain.

How can anyone find balanced or focused thought, when he or she is in pain? At this time, effective pain management solutions are often found when we combine therapies. For example: Prescribed medicine may be required, no matter how much we detest it. The reason prescription medicine might be used would be to give the body and mind some rest, peace, and sleep.

Are there side effects from prescription medicine? Yes, but not always; and suffering, without rest, is not a pain management solution. A prescription might allow you to take control of your mind in a state of less, little, or no pain. This is a good time to practice Yoga and meditation.

The next step is to keep control of the mind, by looking at pain from an optimistic viewpoint and a spiritual awakening. Even if you have been diagnosed as terminally ill, you do not deserve pain. There is a chance you will make a full recovery.

Complete recoveries happen, but if you believe you are finished, you determine your course. You have a right to a quality life until your last moment. In all cases, Yoga and meditation will help lessen pain, give us hope, restore our faith, and stabilize our thoughts.

© Copyright 2009 – Paul Jerard / Aura Publications

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

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

By Dr. Rita Khanna 

The musculoskeletal system is also known as the “locomotor” system and is composed of our skeletal system and the skeletal muscles.

The skeletal system consists of all the bones in the body, including the cartilage, and the ligaments. There are about 208 bones in the adult body, and they are joined by the ligaments. It is because of these joints that the body is able to move and is less liable to total injury. Besides that, the skeletal system performs a number of functions:

• Provides a framework for the body

• Provides levers for the muscles to move

• Provides protection for the delicate organs of the body, such as the brain and the lungs

• Contains the marrow which manufactures the blood cells

• Stores calcium and phosphorus minerals

• Provides pH balance by buffering blood against excessive acid-base changes

The muscular system consists of all muscles of the body. There are more than 500 main muscles, as well as thousands more that can only be seen under a microscope. The muscles consist of a fleshy tissue which has the ability to contract and expand. It is responsible for all physical movement and motion. The act of breathing, the beating of the heart, as well as every other function of our physical organs, is due to muscle action. Indeed, half of our body is made of muscles, including all our vital organs.

There are two types of muscles – Voluntary and Involuntary:

Voluntary muscles are those which are under the control of our will – such as those of the face and the limbs.

Involuntary muscles are those which control the working of the inner body- without us thinking about it, such as heart, lungs, blood circulation, and digestion. However, those who practice Yoga, gradually acquire some degree of control, even of the normally involuntary processes.

YOGA AND THE MUSCULOSKELETAL SYSTEM

Our skeleton system is constantly working to preserve our framework – not only externally, but also internally. Yoga helps in the re-alignment of various mechanical disorders, such as knee pain, neck pain, cervical spondylosis, lower backache, slipped disc, hiatus hernia, umbilical hernia, arthritis – including osteoarthritis, rheumatoid arthritis, gout, etc. In order to counter various medical problems, there are various Yoga positions and postures, which can be practiced to free our joints and relieve pressure on the cartilage. These Asanas can be done sitting, standing, lying down, and upside down. Before attempting these, it is essential to learn how to stand erect. Some people stand with knees bent; others protrude the abdomen; while some throw the weight of the body on one foot, or the other, or have the feet at an angle.

This can be noticed by watching where the soles and heels of the shoes wear out. All these standing defects have a toll on the spinal column, which in turn, affects the mind. For such defects, Tadasana is very useful.

TADASANA OR SAMASTHITI 

Tadasana means steady and erect, like a mountain. In Yoga, Tadasana is the most basic and the most important of all the positions. It’s not just a standing posture, but it also corrects the alignment of the body. It is from Tadasana pose that many positions and exercises commence. The alignment for Tadasana carries into many of the standing and inverted poses. If your alignment and positioning in Tadasana is incorrect, the rest of your workout will be incorrect, as well. So, one must learn this foundation posture perfectly.

Here’s a technique:

TECHNIQUE

• Stand straight with feet together. Arms are at your sides with fingers together. Close the eyes and relax with normal breathing. While relaxing, bring your attention on your posture and check the position.

• First, check your feet; are they together? Big toes and heels should touch each other. Then see that the weight of the body is neither on the heels, nor on the toes, but in the centre of the arches. Do not tighten the toes, but stretch them from the bottom and keep them relaxed. Keep the ankles in line with each other.

• Pull up the kneecaps, tighten your thigh muscles, compress the hips, tighten the buttocks, pull your stomach in and up, and expand the chest. Keep the neck erect and the head straight. Do not tilt forward and backwards. Look straight and do normal breathing.

• Stand still for 20-30 seconds and breathe normally. This is the position for all standing postures.

BENEFITS

This asana develops physical and mental balance. The entire body is stretched and loosened, helping to improve sluggish circulation in the lower limbs, and clearing up congestion of the spinal nerves.

MODIFICATIONS

• If you are new to Yoga, try practicing Tadasana, with your back directly against a wall, to find the alignment in this pose. Heels, sacrum (middle of pelvis), and shoulder blades gently touch the wall. When the body is in proper alignment, the lower back and back of the head should not touch the wall.

• If you have difficulty balancing, widen your feet a few inches – keeping the second and middle toes pointing forward.

MUSCULOSKELETAL SYSTEM AND VIRABHADRASANA 1 (WARRIOR POSTURE)

While doing Virabhadrasana 1, we can see the most obvious effects on the musculoskeletal system. Before I explain about this asana, there is a story of Lord Shiva. This is a story of love, attachment, pride, shame, vengeance, violence, sadness, compassion, and renunciation.

STORY OF LORD SHIVA

Lord Shiva was married to his beloved Sati and lived in the pleasure city Bhoga, which he had created. Sati’s father, Daksha, had never approved of his daughter’s marriage. To Daksha, Shiva was an unorthodox hermit, who frequented cremation grounds. A Yogi with long matted hair, who consumed intoxicants, sang and danced whenever it pleased him, was not a worthy husband for his daughter. Daksha the Prajapati (the worldly creator), was the upholder of civilization and he thrived on rules and regulations. Shiva was his antithesis.

Shortly after Sati had left her secure home of her father, to live with Shiva, Daksha organized a great party, a yagna or ritual sacrifice. He invited all the members of the entire heavenly universe; all that is except Shiva and Sati. Sati got word of this and suggested to Shiva that they go anyway. Shiva said, “Why go, were we invited? I do not wish to incite your father’s anger any more than I have already.” Sati was hurt by her father’s refusal to acknowledge her marriage and her husband; she decided to go alone to the party.

When she arrived, her father asked her why she was there as she was not invited. Her father, sniggering, said, “Perhaps you have come to your senses and have had it with your wild animal of a husband, isn’t he also called Lord of the Beasts?” All the guests present laughed. Sati, defending her husband, spoke, “He is one with nature and does not seek to control animals by bending them to his will. Society is artificial and exploits nature.” This dialogue between father and daughter entertained the guests. Sati was saddened and humiliated by this public argument with her father. When her father tried to taunt her again, she remained silent, letting go of all desire to continue to argue with her father, in hopes of defending her husband. She trembled with disgust and indignation at having been so cruelly let down by the one man upon whom she, as a daughter, should always be able to rely. Instead, she made an internal resolve to relinquish all family ties. She summoned up her strength and spoke this vow to her father, “Since you have given me this body, I no longer wish to be associated with it.” She walked past her father and sat in a meditative seat on the ground. Closing her eyes, envisioning her true Lord, Sati fell into a mystic trance. Going deep within herself, she began to increase her own inner fire through yogic exercises, until her body burst into flames.

When news of Sati’s death reached Shiva, he was first shocked and saddened, then enraged. He fell into the deepest and darkest place he could find. He tore his hair out and fashioned from this hair the fiercest of warriors, Siva named this warrior, Virabhadra. Vira means hero and Bhadra means friend. He commanded Virabhadra to go to the yagna and destroy Daksha and all guests assembled. Virabhradra arrives at the party, with sword in both hands, thrusting his way up through the earth from deep underground; this is the first aspect (Virabhadrasana I.) Establishing his arrival for all to see he then sites his opponent, Daksha, (Virabradhasana II.) Moving swiftly and precisely, he takes his sword and cuts off Daksha’s head, (Virabadrasana III.)

Shiva arrives at Daksha’s place to see the damage that Virabhadra had ravaged. After this vengeful action, Shiva absorbs Virabhadra back into his own form and then Siva becomes known as Hare, the ravisher. His anger is gone, but now he is filled with sorrow. This sorrow turns to compassion when he sees the aftermath; the bloody work of Virabhradra. Shiva finds Daksha’s headless body and giving it the head of a goat, brings Daksha back to life. Overwhelmed by this generous gesture, Daksha names Shiva as Shankar, the kind and benevolent one. With Daksha’s pride put in check, he bows in awe and humility to Shiva the Shankar. The other Gods and Goddesses follow his lead and honor Shiva.

The fact still remained; Sati was dead. Shiva walked away from the scene of the party, carrying the lifeless body of his beloved wife, wandering to where he did not know. But one thing he was sure of – he would find the most isolated place possible and once again become the ascetic recluse.

The Esoteric Meaning of this Story:

Shiva is the Higher Self who slays the prideful ego (Daksha) for the sake of the heart (Sati). Through means of infinite compassion, the higher Self forgives the ego but nevertheless withdraws to a secluded place with only the essential nature of the heart left intact. This essential nature of the heart is the power of love, which will be brought to life again, in another form.

Here’s a technique:

TECHNIQUE

• Stand in Tadasana – while inhaling, jump with the legs 4 – 4 ½ feet apart and extend the arms sideways – in line with the shoulders.

• Turn the palms up, stretch them upwards, and join the palms. Keep the elbows straight. Take 1-2 breaths.

• Exhale and turn the right leg and trunk out to 90 degrees to the right and the left foot slightly in. Take one breath. While exhaling, bend the right knee to 90 degrees.

• Keep the left leg firm and straight.

• Take the head back and look up at the thumbs.

• This is the final position. Breathe normally and stay for 15-20 seconds.

• Inhale and come back. Repeat the posture on the left side by reversing the process.

• When you’ve completed, return to Tadasana.

EFFECTS ON THE MUSCULO SKELETAL SYSTEM

While doing Virabhadrasana 1, we can see the most obvious effects on the musculoskeletal system. In this asana, you can discover for yourself how skeletal muscles operate with feet spread wide apart, the hands stretched overhead, and the palms together. Feel what happens as you pull the arms to the rear and lower your weight. To pull the arms up and back, the muscles facing the rear have to shorten concentrically, while antagonist muscles, facing the front, passively resist the stretch and possibly completion of the posture. As you lower your weight, the quadriceps femoris muscle, on the front of the flexed thigh, resists gravity and lengthens eccentrically. Finally, as you hold still in the posture, muscles throughout the body will be in a state of isometric contraction.

BENEFITS

Virabhadrasana I, relieves stiffness in the shoulders, ankles, and hips. It strengthens the legs, opens the hips, chest, and stretches the arms and legs. It strengthens and tones the muscles of the pelvic floor, abdomen, ankles, and the knees. This pose improves sluggish blood circulation and respiration and energizes the entire body. It develops concentration and balance. It also builds and generates confidence.

SPECIAL INSTRUCTIONS

• People suffering from heart trouble should avoid this asana, and those with physical weakness should not remain in this position for long.

• In case you are suffering from ailments, it is recommended to practice under the guidance of experts and to please consult your doctor.

You can take good care of your Muscular System through the help of Yoga. Not only does it strengthen your muscles, but at the same time, you gain a healthy inner being as well.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows:

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: yogashaastra@gmail.com

Dr. Rita Khanna

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

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

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

By Paul Jerard, E-RYT 500

When we practice Karma Yoga, we become aware of our actions. Yet, many people think non-action or non-doing is irrelevant to the karmic equation. Additionally, a fair number of people do not think before they speak. If we become mindful of our thoughts, the words we say will be blended with intelligence and compassion.

Let’s briefly cover the relationship between non-doing and karma. There seems to be an opinion that laziness is fine. Rather than act on situations, some of us go about life sitting back, while others take responsibility for us. When we are children, we have adults to take responsibility for us.

However, responsible adults, who participate in non-action during critical moments, tend to leave friends, family, and community unprotected in the worst of times. A classic example of non-action can also be observed in parenting.

If my son plays with fire, should I let him learn for himself? The results of this example of non-action could turn into a forest fire. There are times when right action is required for the good of the greater community around us.

Getting back to the relationship between our words and karma – if I become a cruel parent, my words will be imprinted in the minds and hearts of my children, even after I pass away. At the same time, if I praise them with kind words for wrong doing, I could create a band of criminals.

So far, I have only mentioned the effect of words on children. Yet, we know that carefully measured praise can lead countries to do right or wrong. It usually takes a great orator to incite a country to start a war. If words mean nothing, Hitler would not have risen to power, and World War II would never have happened.

The words we say should be filled with positive energy. Even if we have to correct our child, our words should ultimately create positive emotions, thoughts, and actions. This same principle applies to all of our relationships.

With all this said, Karma is much more complicated than most of us realize. Karma Yoga is a discipline of action. Selfless service and giving to charity, gets the most credit; but our small actions, non-actions, thoughts, and what we say, all have a part in it as well.

Although it requires constant self-discipline, our words should be mindful at all times. This one distinguishing attribute deserves as much credit as selfless service and giving to charity, because we shape the world around us with our thoughts, words, and deeds.

© Copyright 2009 – Paul Jerard / Aura Publications

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos.

Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

Become a Yoga Teacher

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

By Paul Jerard, E-RYT 500

Yoga is a science of life. The quality of our lives is improved through Yoga practice. With that said, a Yogi is one who pursues a path of harmony, tolerance, peace, compassion, loving kindness, and the cultivation of positive energy. The path less traveled is indeed a difficult one.

It is easy to be swept up in the moment. The news media indicates these are the worst of times. Yet, it must be realized that bad news has never traveled faster than it does today. In an instant, we can become “Chicken Little.” Imagine being hit on the head with an acorn and believing that the sky is falling.

As children, we might laugh at this fable; but as adults, we easily “buy in” to bad news. Some adults wear bad news on their faces, and they envision life as a daily struggle, complete with traps and pitfalls around every corner. While it is true that we should be cautious in our actions, it is also true that we cannot sit down and enjoy a steady drone of sad events.

Most of us have come to the realization that the cultivation of positive energy is essential to having the best quality life. In Yoga, we cultivate vital energy through pranayama (Yogic breathing techniques). This is an excellent way to gather and store positive energy, as well.

Yet, the cultivation and storage of positive energy, within the mind, requires some additional techniques. One method is to focus on where you are and where you want to go. This may sound easy, but some Gurus will tell you this is their key to attainment.

One point you should not focus on is the one that will cloud your judgment. This will usually cause you to take your eyes off your objective. Our objectives should be realistic, and we should not place extreme pressure on ourselves to accomplish goals. All of the little things in life should be appreciated.

As an example of this: Attaining positive feelings requires quite a bit of mental focus, while attaining Samadhi is unusual. This does not mean that attaining Samadhi is impossible, but transcending into an advanced state of consciousness requires guidance, focus, study, and work.

Why should we make the journey into a competitive race? It’s human to want everything right now, but it is not realistic. Positive energy is abundant, and it is easy to cultivate it if we stop to enjoy our lives and appreciate those around us.

Copyright 2009 – Paul Jerard / Aura Publications

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

Yoga Teacher Training

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

By Paul Jerard, E-RYT 500

Yoga and music hold an intangible power to cause positive arousal within the mind. The comparison of Yoga and music does not stop here. We might say that Yoga is a science, and music is an art, but both create innovation within the practitioners of these two disciplines.

Have you ever risen in the morning with a song in your heart? Is it a song filled with joyful anticipation for the new day? In this case, the day will likely be filled with happiness. Although happiness is not a guarantee of a successful outcome, positive inspiration tends to carry you forward – even during trying times.

Inspiration runs much deeper than motivation, because it causes the mind to act and create. All too often, people suppress creative ideas because their motivation level has run low. Inspiration is a form of internal or divine guidance that helps us to create and solve problems.

Our dilemma is deciding which voices to listen to. Should you listen to the voice that tells you Yoga, music, and creativity are bad? Should you take a chance? Should you leave all of your responsibilities behind? Some of us believe in an “all or nothing” approach to life.

When you move toward something that inspires you, it is wise to take small steps in moderation. We should use our mind as well as our heart, when risk is involved. Outside advice is always worth considering – whether we agree or not.

Yet, how can you be absolutely assured that a risk you take will not leave you vulnerable? In truth, when it comes down to taking a chance, you cannot be absolutely assured. You can study to your “heart’s content,” but when you take a risk, there is always a chance of failure.

In the words of Alfred Lord Tennyson: “I hold it true, whatever befall; I feel it, when I sorrow most; ’tis better to have loved and lost than never to have loved at all.” We often forget that we can always learn from our past mistakes, but our daily life is a matter of chance.

Yoga and a song that inspires the mind make life and its risks much easier to bear. Take the time to enjoy your Yoga practice and the music you hear each day. The outcome of a day is determined by many different factors, but a positive mindset sways the odds in your favor.

© Copyright 2009 – Paul Jerard / Aura Publications

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

Become a Yoga Teacher

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

By Paul Jerard, E-RYT 500

If you participate in a Yoga practice, you hear terms related to negative or positive energy. Negative energy is most commonly seen as worry, anxiety, pains, aches, pessimism, and doubt. Negative energy prevents progress and can bring your life to a standstill.

Positive energy is an arousal within the mind that causes action and creativity. Sometimes, problem-solving skills are enhanced, due to a surge in positive energy. Religious theologians, of all faiths, call positive energy divine guidance. Positive energy has been the driving force behind creativity, positive action, art, music, and writing.

During a Hatha Yoga training session, we can feel the difference between negative and positive energy within the body. Do you feel muscles and joints that are stiff? This is an area that needs work – in the form of massage, asana, and pranayama techniques.

Muscular tension, inside the body, creates excessive tension on the joints. It may cause a delicate joint to be pulled out of alignment. Some of us get a massage, visit a chiropractor, or participate in a Yoga class, with a clear intention of purging negative energy and bringing the body into balance.

Yet, how often is the mind forgotten? The mind may be the source of all the physical tension. Granted, there are other factors that cause physical tension, such as the body alignment during sleep, genetics, lifestyle, illness, and trauma. These factors can play a major role in throwing the body off balance. These factors can also wear on the mind.

This is why an optimist has a better chance at a quicker recovery, when he, or she, is struck by illness or trauma. A balanced state of mind is often taken for granted by many of us. Those who suffer various degrees of mental illness are all too familiar with an unbalanced state of mind.

In Yoga, the easiest way to cultivate positive energy may be through pranayama (Yogic breathing) practice. From the outside looking in, pranayama may look quite easy; but after ten minutes, one learns a state of humility. Most Yoga practitioners experience the mind / body connection during pranayama practice.

This mind and body connection creates a state, where we are living in the moment, while competition is put aside. We may think clearly, during or after pranayama practice, because we are able to control the flow of positive and negative energy. Yet, this is only the gateway to a Yogic lifestyle filled with many rewards.

© Copyright 2009 - Paul Jerard / Aura Publications

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

http://www.yoga-teacher-training.org/

On-Site or Online Yoga Instructor Training Courses

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

Written By Nanou

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Nanou Yoga – Los Angeles, CA  – 310.497.9849