Posts Tagged ‘yoga has’

By Marita Mittag

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

NAMASTE!

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

By 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

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

By Miranda Innes

Advancing age is a subject most people would like to ignore. After a certain point in life, it is a challenge to find much to relish about the prospect of getting older. Most people simply have no provision for it, in contrast with the yoga tradition which posits four equally valid life stages: youthful student; family rearing householder; the forest-dweller on a quest for self-knowledge (when family responsibility is no longer so pressing), and finally the respected wandering scholar seeking spiritual enlightenment. One stage is not better than another – the goal is to realize the potential of each stage to the fullest, in which yoga has a definite and facilitative role to play.

People usually become aware of their own mortality when their parents start to fail, when menopause concludes their childbearing function, or when retirement shuts the lid on a socially useful role and automatic status. This is when yoga comes into its own – on reaching your fifties, you are very likely all too aware of how fragile and how precious your body is. I am often struck by how frequently people suffer some debilitating or even life-threatening illness in their fifties, almost like a necessary rite of passage which clarifies their desire either to give up completely, or throw themselves back into life with renewed vigor and purpose.

By your fifties it is likely that mobility and flexibility will have become somewhat diminished, and you may have suffered backache at least, or possibly falls, sprains or broken limbs, and the consequent period of repair and disuse will have come as a useful reminder of the miraculous machine you live in, and how carefully and respectfully it deserves to be treated.

Sadly, in most of the civilized world, ‘old’ equals ‘useless’. In our youth-orientated culture, we have no way of greeting old age except by trying to compel it to go away with surgery, botox, drugs, or the time reversal cures touted by one charlatan or another.

What distinguishes a vibrant old age is attention, engagement, interest and flexibility – in other words the ‘being in the moment ‘ that is a cornerstone of yogic mental and spiritual practices, combined with the physical flexibility that is the gift of the asanas. Without due care, people tend to ossify, their spines become stiff, and the surrounding muscles rigidify as a defense mechanism, thereby exacerbating the original problem. Ironically, people react with panic to the thought of doing yoga then, saying that they are far too stiff, this being precisely the situation that yoga can alleviate.

People are born supple. When they die they are stiff.

Trees are born supple. When they die they are stiff.

Stiffness accompanies death.

Suppleness accompanies life. Tao

Old age begins when the backbone stiffens – yoga is the prescription for keeping a flexible spine, that in turn encourages free circulation of oxygen, bringing blood and prana to the joints and organs, nourishing, cleansing and rejuvenating every cell. The thing is to take it gently, practice regularly and banish any shred of the urge to compete. Small steps get there in the end, and it is never too late to begin yoga. It does not guarantee that you will live forever, but people who practice yoga stay young longer and nurture what they do have, physically and mentally, gaining comfort and serenity from the spiritual path that beckons beyond the asanas.

Yoga asanas, approached with respect, help strengthen bones which benefit from the development of the surrounding muscles, lubricate and liberate joints, loosen the spine, deepen the breath, oxygenate the blood, stimulate the glands and calm the mind. Wonderful news for older practitioners. According to Mary Stewart in her inspiring book ‘Yoga over 50’, ‘many of the complaints associated with ageing can be made less severe by keeping active and taking time to understand our body’s need for movement as well as rest…..Human beings have the most remarkable facility for change and regeneration throughout their lives.’

Grow old along with me! The best is yet to be. The last of life for which the first was made. Robert Browning

As a mature adult, there is a world of energy, power and painless freedom to be gained from daily yoga, but there are a few cautions to observe before beginning. Medical problems must be respected. For example it is wise to avoid postures where the head is below the heart if you suffer from high blood pressure, heart problems, detached retina or glaucoma – though inversions are wonderfully rejuvenating for fortunate non-sufferers, counteracting the baleful effects of gravity. For people suffering simply from stiffness or insufficient strength to achieve a shoulderstand, stretching the legs up a wall fulfills the same function and is wonderfully relaxing. If high blood pressure is your problem, it is wise to avoid postures where your arms are above your head, and it is safest to avoid any of the bandhas. Long, slow breaths with an extended exhalation help this condition.

Anyone with vulnerable hamstrings should undertake forward bends and the dog pose with extreme caution. Women recovering from breast cancer and on a course of Arimidex may suffer from painful joints. According to the manufacturers of the drug brittle bones are another side effect, but they do recommend gentle yoga – bends and stretches performed from a seated position. Building and strengthening muscles and ligaments, particularly with weight bearing warrior poses, is helpful in the battle against osteoporosis.

The rule, as always, is to treat your body kindly, pay attention to it and never bully it, or allow pain to be part of the process.

A short relaxation, a gentle warm-up followed by breathing exercises to focus on this vital aspect of yoga helps, with reminders to relax into the postures on an exhalation. Use blocks, belts or straps to ease yourself gently into tricky poses. Women would do well to practice mula bandha whenever they remember during the day to stave off stress incontinence, and everyone will benefit from starting the day with a modified version of sun salutation using a chair if necessary, and a brisk session of stomach churning. There are variations of all the poses that are not too strenuous.

A good beginners’ program, moving slowly and thoughtfully from one position to the next could consist of corpse pose savasana; knee hugs, a hamstring stretch and a twist; then a moving breath meditation to gain awareness of the breath; once warmed up, start with a mountain pose for grounding and centering, followed by a forward bend standing or seated. Each pose to be held for six breaths to begin with, with rests in child’s pose if required in between. Move onto cat pose, a tree, and then one or two standing poses such as warrior or trikonasana. Consolidate with a dog pose, engage the back in sphinx or cobra, do whatever twist suits, and finish the asanas with a seated forward bend, and back into savasana and a few minutes of meditation.

From personal experience I am convinced that regular yoga helps the body to heal – after, in my case, breaking my right foot – not only physically, though it certainly restored flexibility and strength to my ankle very rapidly. For me it also helped enormously to counter the psychological devastation I felt on being immobilized and on crutches. Obviously I could not do any of the standing poses, but I went through a daily routine of seated bends, twists, and boat variations. Curiously, my heart yearned to do the tree balance and warrior poses. It was not just simple frustration; it was a passion to do those specific poses, addressing issues of strength and balance, qualities that were glaringly absent from my life at the time. Yoga definitely treats the psyche as well as the body, though I have still not regained enough confidence to do a dependable tree. I was interested to read in a medical journal that surgeons claim they know when they are working on the body of a yoga practitioner because all their internal organs are well supported, and exactly where they should be.

As a long-term back pain sufferer – along with half the known world and many older and sedentary people – I was always wary of my back muscles going into spasm as an automatic, though effectively unhelpful, protection mechanism. What helped me was one simple variant of the cat exercise detailed in Jim Johnson’s ‘Back pain: the Multifidus Solution’. Robin Rothenberg’s book and cd’s ‘The Essential Low Back Program’ had not been created when I was suffering. Her program is one of the very few treatments that has been clinically proven to help back pain. If I were still a sufferer I would follow her directives, and, all too well aware of how debilitating back pain can be, will pass them on to students with back issues.

Once my back achieved equilibrium yoga has prevented recurrence of spinal problems, and furthermore has cured all kinds of little aches and pains of which I was not really aware. I liken it to ironing out the little creases and internal glitsches that one just learns to live with as one ages. Only when I started doing yoga daily did I realize quite how many niggling little pains I was habitually putting up with, particularly since my work involves sitting at a computer for hours at a time – possibly the worst and most ageing thing one can do and a fertile seed-bed for back, neck and shoulder problems.

So, at an age when the future tends to look less than inviting, yoga performs a real miracle – it promises hope. Having positive bodily changes to observe and look forward to – since with dedication, physical improvement happens very quickly – runs wonderfully counter to the generally accepted notion of inevitable decline. Bucking the trend widens horizons and puts a definite spring in your step. Yoga also makes you much more aware of all the unconscious bad postural habits that cumulatively, over time, can cause permanent damage – kyphosis and lordosis, slouching in chairs, favoring one leg over the other which has a knock-on effect throughout the pelvis and spine. The insistence on symmetry, the careful conscious spinal awareness that comes with the Mountain Pose, the emphasis on core strength encouraged by navasana and leg lifts, all lead to hugely beneficial improvements in ordinary daily deportment.

Particularly as a mature person seeing evidence of human fragility, yoga has the heart-warming effect of making us appreciate the potential of our magnificently complex and self-healing body – when lovingly cared for – and awakening us to sincere gratitude for our capacities and ability to change, restore and ameliorate flexibility and strength.

But it must be emphasized continually that the way is gradual, and with caution. Sharp pain should never be part of the practice and is a signal to stop immediately doing whatever has caused it. The secret is to work slowly and gradually, breathing calmly into resistant joints, letting the body relax into postures, and making sure that only the appropriate muscles are working – it is astonishing how often a demanding pose is accompanied by knots in the neck and shoulders and a rigid facial grimace. If you feel a Gargoyle face coming on, the answer is to smile.

As we are told in a myriad different contexts, tension and overworked adrenals flood the body with noxious chemicals that are debilitating and harmful. Yoga, by making you think mindfully about tension and relaxation, helps to alert you to stress and nip it in the bud. It becomes automatic to react with a few minutes of deep, slow, conscious breathing: prana, the breath of life.

Yoga is a comprehensive beneficial cycle that counteracts tiredness and gives you an exponential increase in energy – especially noticeable among the more mature of us.

Stamina, vitality, concentration, mental acuity and calm: good qualities at any age and taken for granted by the young, but it is especially wonderful to take a positive turn when you were beginning to reconcile yourself to a dreary downhill drift. Which is a win/win result – you feel more positive, happier, life is better, and according to American psychologists you will enjoy life for an average 7 and a half years longer than those who can only see the gloomy side of things.

Miranda Innes is training to become a Yoga Teacher.

By Paul Jerard, E-RYT 500

Each of us has hopes, dreams, and aspirations about life, but what is truly necessary for our existence? Could Yoga hold many of the vital components for our survival? When you look at the benefits of Yoga practice, you can see how a Yogic lifestyle creates happiness and peace of mind.

Happiness is a vital part of life. For most of us, happiness and peace of mind are taken for granted – if we are lucky enough to cultivate them. If we experience misery and mental unrest, we usually pray for a little happiness. There are some of us who are depressed, pessimistic, or feeling the side effects of chronic stress.

Misery can occur for a variety of reasons, but each style of Yoga can help relieve suffering. This is the primary reason why Yoga has grown in global popularity. At the same time, we must realize what is essential. Food, shelter, clothing, and family connections are our bare necessities.

People spend a lot of time with their families, during summer months and holidays. Recently, I wrote a friend, and fellow Yoga teacher, who had experienced a revolving door of students over the course of the summer. If you have been teaching Yoga for a while, you tend to expect the “summer slow down,” but you can use the time to prepare for a busy fall season.

If you teach, the summer is not a time to engage in negatively by questioning your class numbers. The fact is: Most Yoga students go on vacation, just like everyone else. Yoga studios and fitness centers can organize discount specials, special workshops, open houses, or grand openings, during the summer months or holidays, but students are not in classes because they are away or taking time off to be with their families.

Each class has a core group, who attend Yoga sessions like “clock work.” Outside the core group is a revolving door of people who try classes for a season. The objective is to educate students, with extra flyers and pamphlets, that explain the benefits they feel. This helps the revolving group settle into the core group.

If you are a Yoga teacher – here is some free advice: Our mission is to educate those who listen to reason. If everyone practiced Yoga, everyone would take care of themselves mentally, physically, emotionally, and spiritually.

If everyone in the world took care of themselves, there would be world peace; everyone would exercise; everyone would eat right; everyone would be mindful; and there would be no intolerance or global warming. You and I teach the educated souls, who want to take action for themselves, and those around them.

© Copyright 2009 – Paul Jerard / Aura Publications

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

By Shuchi J. Gokhale

Yoga has never been more popular as a therapeutic and as a preventive science due to its well-proven benefits for stress-relief and relaxation in today’s world. But its true effects on health go way deeper than just these few to mention. Though, yoga is a subtle spiritual science which teaches us to take an inner journey towards self-realization and achieving good health, may not be its main goal, but is a necessary and initial step towards this long journey. As per Patanjali, only a healthy body and mind can achieve Samadhi.

In general, we can define good health as a state when all the organs and body parts including joints, tissues, muscles, cells, nerves, and glands function perfectly in harmony under the intelligent control of the mind, and science of Yoga is geared toward this physical and mental harmony approaching both as an integrated entity not separate ones. Yoga emphasizes that good health can never be isolated at the physical level and it is much more than toning, stretching, and strengthening of few muscles or bones in our bodies. The body, mind and spirit interact at various levels of consciousness and imbalance in one will lead to the problem in the other. Yoga practice is always aimed at bringing harmony at body, mind and spirit level.

Let’s take a deeper look at yoga philosophy to find its effects on various aspects of health: physical, mental and spiritual.

According to yoga philosophy, the body is made of three layers : casual body(karana sharira); the subtle body(sukshma sharira) and the gross body (karya sharira) and five sheaths: The anatomical sheath (annamaya kosha), which is regulated by Asanas; The life-force sheath (pranamaya kosha) regulated by pranayam practice; The pshychological sheath (manomaya kosha) regulated by meditation; The intellectual sheath (vinamaya kosha) by studying the scriptures with sincerity; The sheath of bliss (anandmaya kosha) achieved by regulating the previous four sheaths.

A complete yoga practice which is also termed as “Sarvang Sadhana” helps penetrate these layers and sheaths in the body and finally reach level of consciousness itself, thereby resulting in all-round development and harmony of mind, body and soul. These benefits are unlike other forms of exercises which work on specific body parts mainly working with the skeletal and muscular systems.

Even distribution of prana or life-force energy is also a very important aspect of Yoga science, as most diseases in today’s world are caused by the fluctuations in brain, clutter of mind and behavioral pattern of the body. Most of the Prana or life force energy is wasted in our body in cluttered thoughts, emotional blocks and worries making us sick. By quieting and calming the mind through asana, pranayama and meditation practice, 100% of vital energy is channelized towards bodily healing and rejuvenation. It should be noted that it is depletion of prana or vital energy which is the main cause of many of the health problems such as high or low blood pressure, osteoarthritis, diabetes, asthma, anorexia. Asana and pranayama practice can help towards even distribution of prana or life-force energy, improving the circulation throughout the body, cleansing the toxins and restoring good health. As per Swami Vishnu Devananda, “All diseases of the body can be destroyed at the root by regulating prana; this is the secret knowledge of healing”.

Another main focus of Yoga practice is the health of the spine. As per a Chinese proverb, “ Youth of a person is determined by the health his spine”. By maintaining spinal flexibility, circulation is improved nourishing the whole nervous system. Physical benefits of yoga practice are very well explained by Swami Vishnu-Devananda, “ It acts as a lubrication system to joints, muscles, ligaments and tendons by increasing circulation and flexibility. The focus on spine within yoga leads to improved posture, freedom from aches and pain. Yogic exercise can be compared to no other system in its complete overhauling of the entire being.”

Another unique feature of yoga is its ability to strengthen, regulate and balance Sympathetic and Parasympathetic nervous systems representing “Ha” and “Tha” sides respectively. Any imbalance in their functioning is supposed be the cause of various illnesses ranging from digestive problems to the mental illnesses. A comprehensive practice including proper sequencing of postures, meditation and Anulom-vilom will bring the obvious and subtle health benefits in this direction. Meditation and Yoga-nidra practice have the ability to help us reach the sub-conscious level of our mind with full awareness and to alter many of the negative thought patterns, bad habits to restore the normal functioning of Sympathetic and Para Sympathetic nervous systems.

Effects of Pranayama or different Yoga breathing techniques on health are numerous too. Yoga breaths can cleanse, heal, balance, calm and energize at various levels. Breath is considered as a direct link between mind and body. As per yogis,” if we can control our breaths, we can control every aspect of our life.” Since there is a direct relationship between our breaths and state of mind, pranayama practice can easily help cleanse, calm and balance the mind bringing clarity in thoughts and reducing stress. As our stressful lives always lead to anxiety, depression, anger and, restlessness causing pain, fatigue, indifference, doubt, confusion, laziness, self-delusion and despair. Pranayama and meditation practice can help overcome such negative emotions by strengthening the nervous system, bringing chemical balance of the brain, emotional stability and clarity of mind to improve our capacity to endure stress.

Another unique health benefit of yoga practice is hormonal balance which is mostly ignored by other forms of exercises. The endocrine system in our bodies consists of pancreas, thyroid, parathyroid, pituitary, adrenal, gonads also called ductless glands, secret the hormones directly in blood stream or lymph. It is the delicate balance between these hormone levels which is very essential for normal functioning of different organs in harmony. Mental and physical fatigue, fear, sorrows, anger, jealousy, hatred, love and other emotions directly affect the functioning of these glands causing imbalances which lead to various health problems such as blood pressure, heart problem, thyroid disorders, menstrual disorders in women and many more. Many of the yoga postures strengthen and nourish these glands to bring balance and restore health.

The spiritual health benefits of yoga practice are the most powerful but very subtle at the same time as it can fill the spiritual void created by our materialistic lives and give us the purpose of life by uniting with the self which the supreme goal of yoga. As per a yogic saying “There is a beautiful world to be explored inside each one of us. Unless we understand our inner world, we cannot understand and truly enjoy the external world.”

In conclusion, yoga is a complete health package with its endless health benefits. It is a way of life and more of work-in than work-out. Stress reduction, relaxation, pain management, strengthening , stretching and toning of muscles are not the only benefits of the yoga practice. It has power to heal the root cause of diseases by bringing harmony at mind, body, and intellect and soul level. Any sincere veteran yogi would agree that its benefits begin at the physical level, leading to mental peace and clarity which ultimately leads towards happy, purposeful life to love and serve the world, the ultimate goal of yoga.

Shuchi J. Gokhale is a certified Yoga teacher. She teaches Yoga classes in the Edison, New Jersey area.

By Linda Hartman-Strenger, CYT

Yoga is a Sanskrit word meaning yoke, union or connection, to your mind, body and spirit. The practice of prenatal yoga gives expectant mothers that same union with their baby. Prenatal yoga gives expectant mothers the opportunity to create a space in their body that is healthy, happy and filled with peace. Motherhood is about living in the present moment to create a magnificent relationship with your child and the practice of yoga helps prepare women for this blessing.

Yoga helps to prepare our body for labor, delivery and also helps to ease the physical changes. During the first trimester there are many hormonal changes going on internally. Increase in blood flow brings oxygen and nutrients to the zygote. This process helps to ensure the zygote embeds to the uterus, supports the massive changes occurring to the zygote within the first twelve hours of conception and throughout the pregnancy. Usually during the first trimester not many modifications need to be made, but caution and awareness of the body must always be the first priority of any expectant mother.

The expectant mother will experience exhaustion, light-headedness, nausea, mood swings, indigestion, bloating, breast tenderness, flatulence and morning sickness in the first three months of pregnancy. These symptoms that our stressful, the expectant mother should give herself permission to miss class occasionally. Yoga has shown to lower blood pressure, stress and anxiety. Decrease back pain, correct misalignment of the spine with weight changes and swelling of the extremities. Improve sleep, aid in digestion, strengthen and loosen muscles and joints, and increases circulation and stamina.

Yoga creates an opportunity for the expectant mother to have time to bond with the baby before birth. All of these bi-products of Yoga will ease the pain of childbirth. Becoming one with yourself and Divinity will also aids as a mood enhancer in the difficult months after the birth which involve a lack of sleep. As with all exercise programs, a physician should be consulted with before starting yoga. Many health care providers as well as yoga instructors advise not begin a program until after the twelfth week of pregnancy, when the second trimester begins. There is an increase risk of miscarriage during this the first trimester.

If a woman is already attending a class, she should let the instructor be aware so that special modifications and safety precautions can be made for her. As the pregnancy advances into the second and third trimester more modifications will need to make to insure safety for you and your baby. During the entire pregnancy awareness or intuition of what feels good to your body needs to mastered. If something feels strange or just out of the norm, stop the asana.

A suggested amount of time to stay in the asana is a minute. This may not be possible for the novice, but a slow advancement it can be possible. This aids in the active labor stage and prepares the mother to endure the contraction, which lasts about a minute. Special modifications that should be made with pregnancy: Stepping back instead of jumping, example from a lunge asana to a forward bend.

When practicing a seated forward bend spreading the legs to accommodate your growing belly and the use of straps also helps to ensure that the body’s is not over extended. Avoid putting undue pressure on the belly as with Tortoise asana. When doing a twist go to the opposite side of a normal twist or twist more gently just from the upper body. This helps to avoid any over twisting. Inversions asanas reverse the pull of gravity that is desired during delivery, so they can be substituted with asanas that place the legs up the wall.

Rapid breathing, Pranayama techniques such as Breath of Fire and breathing that requires breath retention as with Kapalabhati, should be avoided. Avoid backbends like full wheel pose, unless your are an experienced yoga practitioner and can already do this asana with ease, then you may continue for the first trimester. Any poses specific just for abdominal strengthening should be avoided example the Canoe asana. Any asanas the involve lying on the belly as with the Cobra, should be avoided.

Lying on the back as with relaxation pose can cause too much pressure on internal organs and is encouraged by physicians to lay on your side. Preferably on the left side because the heart pumps out from the left and it easily bring oxygen via the blood to your baby. The use of pillows and blankets in this asana also aids in ensuring relaxation to expectant mothers. The practicing of Bikram Yoga or Hot Yoga is not recommended during pregnancy.

These practices’ our vigorous programmes and put the expectant mother at risk for miscarriage. Bandhas like Uddiyana can put to much pressure on abdominal muscles and should avoided. The use of a chair can also be used to aid in making modifications for asana such as Downward Dog. The use of blocks can be incorporated during the triangle asana. These are all examples of cautionary and contraindicated asanas with pregnancy, there are more not mentioned here, so before doing any asana be sure to check with the experienced yoga instructor.

The breath is extremely important to the practice of yoga. It gives energy and strength to the body during each asana. The use of Ujjayi (breathing in and out through the nose while closing off of the epiglottis in the back of the throat and making a noise) is encouraged during the yoga programme.

A prenatal class should begin with grounding and centering phase. Yoni Mudra is a wonderful hand gesture to be used at this phase. It symbolizes the power of the womb and can be used while sitting in Easy Asana. Meditation should be encouraged both before and after programme. Setting an intention of peace is a wonderful addition to any programme and helps to decrease stress through out the day.

Chanting during prenatal yoga is also a powerful way to bond with your baby. In utero babies are able to recognize vibrations of sounds and different voices. Babies respond to these differences and recognize their parents voice at birth.

After warm-ups focusing on all the joints, there are Sun Salutations with built in modifications for expectant mothers. The asanas and sequence of the postures, used in prenatal yoga, are the same as regular yoga class. Asanas that are encouraged during pregnancy are focused on opening the hips; the Pigeon, Warrior II, Triangles, Baddha Konasana and squats are few examples.

The Cat-Cow asana is extremely beneficial in getting the baby in position for birth. Kegal exercises are also incorporated into the programme, they help to strengthen and aid in uterine muscle control, which will be needed specifically in the active part of labor when the mother will need to push. The specific control of this muscle group can significantly shorten the length of labor and delivery. Bladder control can also be an issue for women during and after pregnancy, Kegal exercises are encouraged continuously. Ending with guided relaxation helps to release any tension or stress the expectant mother may be holding in her body.

Prenatal yoga helps the mother to become aware of her needs, as well as her babies while in utero and the physical changes in her body. These changes may be pleasant or unpleasant for the mother. Pregnancy puts extra stress, aches, pains, tension and discomfort on the body. These disappear when the mind is at peace. Prenatal yoga will help to curb unpleasant changes in the body and make delivery easier by preparing the muscles used in childbirth.

Obviously, yoga or any exercise program will aid you in getting back into shape after delivery. Prenatal yoga has be proven to improve birth weight, decrease pre-term labor, decrease intrauterine growth retardation and pregnancy induced hypertension.

It is also encouraged to wait three months after delivery of the baby before returning to a full programme. This gives the body a chance to recover from delivery. The body’s muscle, joints and ligaments are still soft and make the body prone to injury. The uterus will return back to normal size without complication. Remembering to ease back into a programme by slowly deepening forward bends, twists and introducing asanas that were contradicted with pregnancy. Performing Mula Banda helps to firm the perineum and prevent incontinence. Uddiyana Bandha becomes easier and helps the uterus to shrink to the pre-pregnancy size.

Much caution must be taken in choosing a certified yoga instructor for the novice yogi. If you are a novice, you are unaware of the asanas and the normal feelings of the posture. Be sure to talk to your instructor to make sure what your experiencing in normal. As with any yoga class do not force a pose, a twist, an extension or a flexion. which can put undue stress on your growing baby. In time, the length of time maintaining an asana will increase, twists and flexibility will deepen. You will be able achieve things you never thought possible. Remember if does not feel good do not do it!

Linda Hartman-Strenger is a certified Yoga teacher. She teaches classes in the Oreland, Pennsylvania area.

By: Debra Janosko

“The proof is in the pudding.” I’ve heard that saying all my life and never has it proved more true than when pertaining to my personal Yoga experience.  Remember the good old days when the folks worked their 9 to 5’s and had plenty of time for family, friends, and even hobbies. Ahh! Life was good and the livin’ was easy. Today the economy is taking a beating and so are we.

Those of us who still have our jobs are having to work harder to almost make ends meet. Our work week is getting longer. Family? Oh yea, those strangers I bump into around my house from time-to-time. Sound familiar? This hectic pace is leaving many of us feeling spent and wondering how to manage the stress of it all. Our physical, mental, and even spiritual health and well being is suffering. Thankfully some of us are realizing that an ounce of prevention really is worth a pound of cure. We’ve started exercising and even eating better. While that is certainly a huge step in the right direction, it is not the complete answer.

Enter–Yoga. Yoga has entered the mainstream. It isn’t correct to say that yoga has come along way, seeing as how it is thousands of years old. Yoga is what it has always been. A Life Science. (Not a religion.) Yoga practice has the capability to help bring an individual back to a natural state of health both mentally and physically. The medical field, now more than ever, is louding the mind, body, and even spiritual benefits of yoga practice. The proof is in the pudding!

I was first introduced to yoga in the mid 1970’s through a T.V. program called “Lillias Yoga and You”. I’d rise early to practice with Mrs. Lillias Folan every morning before school. Of course, I was completely unaware of all the benefits of my new found passion. I just knew I felt good doing it. I’d breathe when Lillias said breathe. Move into postures with strange sounding names with Lillias as my guide. I loved it! I was hooked. I didn’t get a lot of positive feedback from other people. Here in the so-called, “Bible Belt”, I was told I was practicing a weird eastern religion and that I should not dabble in such things. Here it is 30 years later and while some people may still have that limited notion, thankfully more and more people are becoming educated to what yoga is and isn’t.

People are beginning to understanding that this ancient practice can not only help deal with stress but restore mental and physical health. Today there are more than six million Americans practicing yoga in one form or another. Health care providers are indorsing it and even prescribing it to their patients. Yoga has been proven helpful in treating headaches, high blood pressure, heart trouble, anxiety, and much much more. Dr. Dean Ornish, who is widely known for his work with heart patients, prescribes yoga exercises, breathing and relaxation techniques to reverse symptoms of heart disease. Research proves that stress-related diseases respond favorably to this approach. Renowned physicians Michael F. Roizen, M.D. and Mehmet C. Oz, M.D. proclaim the limitless benefits of yoga practice in their books and television documentaries.

Cutting back to my personal yoga experience. I had let go of my yoga practice for a time. I believed the bad press that I had received concerning yoga. I finished high school, went to college, got married, had two wonderful boys, and jumped on the fast track in pursuit of the “American Dream” just like my parents before me. Oh, I should interject here that my dad had his first of three heart attacks at the age of 42. My mom died of colon cancer after suffering with heart disease for many years. She was only 62 years old when she passed. Looking at my parents medical history, I’ve realized that I have to take responsibility for my health. Yoga has become a huge part of that decision. I want to be whole mind, body, and spirit. The more I read and study yoga, the more I practice.

The more I practice, the more I learn that yoga is so much more than just a physical exercise. 15 minute sessions of Yogic breathing, (pranayama), brings such a sense of alertness and sharpness of mind. Prayerful meditation has awakened me spiritually. Just sitting quiet and still focusing on my breath tears begin to flow. In the deepest part of me God is helping me work through issues I’ve never delt with or in some cases didn’t even know existed. I feel a spiritual and physical healing taking place from the inside out. I’ve stopped trying to confine God to some preconceived traditional idea I once had. I find God to be so BIG that he fills every atom in the universe around me and inside of me.

My body is stronger and healthier. I am convinced that I will never know the illnesses that plagued my parents. Yoga has yielded such great rewards in my life. Yoga practice introduced me to myself. I am learning to love and accept myself and in doing so, love and accept others without judgments.

The mental, physical, and spiritual benefits to that alone are huge. It’s amazing. My first introduction to yoga was thirty years ago. I never could have imagined what was in store. I have found proof of health and wellness in yoga practice. I have found a life’s purpose in sharing yoga’s health benefits with others. There’s proof in the pudding. MMM, Sweet Yoga Pudding. Come to The #1 yoga studio in Northeast Mississippi and taste for yourself. I’ll have a mat waiting for you.

Mineral Springs Yoga and Health Center
Debra Janosko, E-RYT, CYT-500, Yoga Therapist
Owner/Instructor
Luka, MS 38852

http://www.mineralspringsyoga.com

Written By Guenevere Milne

Before I began planning the outline for my essay, I was thinking about yoga, and what I thought of yoga and its relation to health from my own personal journey. I came up with lots of examples of how Yoga has helped me in relation to health on so many levels throughout my life journey thus far.

I have seen and felt the physical, mental, emotional and last but not least, the spiritual health benefits from my own practice. For what ever time, phase, and stage of my life I have gone through, Yoga has been there to guide me through it, and as my needs have changed, so has my practice.

I believe Yoga to be an intuitive quest for each of us, that provides us with any and all of the tools we need to gain optimum health at any stage of life, or situation in life that we might encounter along our individual journey .We only need to tune in and listen to its call. I will outline the way I have chosen to write this essay, as to what points and topics I will cover in each paragraph.

My outline is as follows: Firstly, I will discuss the ancient history of Yoga, and where it was derived from. I will then explain a little about Patanjali and his relationship to Yoga as we know it today. The next paragraph will discuss Yoga’s arrival to the Western world and BKS Iyengar influence on the landing of Yoga in the US, and his impact at that time in the 1960’s, and his continuing influence today. Lastly, I will bring us up to date with the development of yoga over the past 15-20 years, and how in the past decade, yoga has become an almost household name.

Yoga is recognised in schools, hospitals, institutions, and practiced widespread with no discrimination by people from all different religions, background, and ages. Yoga’s beginnings are traced back to the ancient study of Ayurveda, dating back 5000 years. Ayurveda was considered the “science of life” in India, and dealt with body, and spirit. Ayurvedic belief explains the body and its functions relating to the earth’s elements, and also food and body types that need balancing. The scriptures where we came to understand and learn about Ayurveda were called the Vedas, of which there are four.

These Vedas are the body of the Vedic religion. The Veda’s were broken down into four main texts. They are listed as follows: Rig, Sama, Yajur, and Atharva. The Rig Veda was to be the basis for the yoga sutras that Patanjali compiled many moons later, dating somewhere around 150 BCE. Patanjali, in his Yoga Sutras, divided the Sutras into four sections.

1. Samadhi Pada- Refers to a blissful state where the yogi is absorbed into the One with higher self, or God.

2. Sadhana Pada- refers to the practice of yoga, kriya (selfless acts and service to others) and ashtanga (the Eight Limbs of yoga that constitute raja Yoga).

3.Vibhuti Pada- refers to the manifestation of supra-normal powers, which pupils are advised not to be tempted to try to acquire, but merely to understand that they do exist and will become stronger as one becomes more liberated.

4. Kaivalya Pada-Refers to being liberated from the earthly self to ones transcendental self. (Moksha).

He also explained the Eight Limbs of Yoga, known as Ashtanga. These break down the overall lifestyle a yogi should pursue; from what one should abstain from, and the other rules, non-violence, honesty in word and thought, non-desire, celibacy or monogamy, non-possessiveness. It also breaks down the practice of Asana, Pranayama, and Pratyahara (withdrawal of the senses). The cleansing practices are listed also.

Lastly, the forms or disciplines of meditation and the ultimate goals of meditation are explained- Dharana (steady eye gazing) meditation of an object, or mid-point of eyebrow, or an image of deity. Dhyana single pointed meditation where one remains separate from object of meditation, and Samadhi, oneness with the object of meditation.

Yoga. In its traditional philosophical Hinduism form involved meditation, ethics, metaphysics, and devotion to Brahman (God). As explained, the sutras taught yogis many years ago how to practice for betterment of health, but the physical benefits were only look upon as an aid to the strength required for the strenuous meditation practice, which was always the ultimate goal of practice.

One’s physical health prepared for mental health which prepared for spiritual health. That order was important to the traditional yogis. One’s body fitness was not looked upon as an aesthetic aim as it is today, as peoples’ lives didn’t reflect those materialistic intentions and focus on body image as the modern trend of human development has grown into.

Today, many people stumble upon yoga looking firstly for physical betterment (tight bum and a six-pack), and look at the mental health benefits as a bonus, then the spiritual sometimes creeps in unexpectedly if not having had become intentional from realising one’s truth through their practice. It usually will get them discovering sooner rather than later if they are consistent in their practice!

Most Yogis draw from Patanjali as a historical teacher of Yoga, therefore the sutras are viewed as the original texts and instruction manuals for learning, living and teaching Yoga.

One of the most influential Yogis of the 20th Century is BKS Iyengar. Here is a quote from Iyengar about Patanjali. “Patanjali fills each sutra with his experiential intelligence, stretching it like a thread (sutra), and weaving it like a garland of pearls of wisdom to flavour and savour by those who love and live in yoga.”

Iyengar is most widely and fondly thought of as the Yogi who brought Yoga to the West in the 1960’s. During this era, people were searching for alternative spirituality, alternative realities, with the drug revolution, and hippie movement, many of these paths crossed, as young people turned on, tuned in, and dropped out doing a lot of experimenting on various levels of consciousness.

Not everyone was taking the wild, easy yet deceptive route of psychedelic drug use, as some were genuinely interested in the benefits of Yoga, Eastern religion, arts and music that had been gifted to us from our new found Indian friends. Iyengar is very much given credit for the exposure of the therapeutic facets of Yoga, as he implemented the use of props such as blocks, straps, mats, blankets, and cushions to allow for more range of motion in those students who might otherwise feel restricted in their practice.

This brought more interest from not only fit, young people, but all of a sudden all ages and stages represented in life were knocking Yoga’s doors down!

In the past 10-15 years, however, the interest in Yoga an Eastern medicine has grown more than just peoples’ personal calling, to it gaining attention from many of those different medical professions. There have been countless studies and trial done on the effects of Yoga and mental health, Yoga and mental illnesses, yoga and physical ailments and diseases for its growing respect in its preventative and healing qualities.

One can even get Masters degrees in Yoga Therapy now, as it is a recognised degree and certification for those in Medical or psychiatric profession to obtain if interested in these effects Yoga has on different patients with different needs.

Yoga classes have been incorporated in hospitals for restorative work, physical therapy, for Cancer patients to help with the depression, and for countless other needs a hospital might encounter. The overall positive effects of Yoga relating to health is so obvious to most in the health of medical profession of today, that it hardly has any opposition to anyone that has an understanding of it.

A Harvard study was conducted where Vietnam veterans were introduced to Yoga practice, and by the end of the study, they noticed remarkable differences in the veterans sleeping patterns, having less insomnia, and less depression. They also seemed to have achieved a better sense of well being and general happiness.

Another way to view the health benefits of Yoga is to examine the systems of the human body and what particular effects yoga in known to have on these particular systems. In general, yoga has been recognised to increase one’s body’s overall fitness, and over a period of time, to be able to normalise blood pressure. It has also been recognised to help with sleep relief (insomnia), mental health, and has been noted to increase an overall sense of happiness and general wellbeing.

To be more specific about some of the effects yoga has on one’s physical body, the body systems will be broken down into four categories. Our cardiovascular system (our heart and arteries) benefit from the asana practice of yoga because asanas are isometric which means the muscles are tense but not contracted.

Therefore they rely on the muscle being held tight in a certain position that it might not ordinarily hold for a certain given length of time which helps cardio fitness and circulation. The digestive system also benefits from practice of yoga because the massaging effect of the surrounding muscles speeds up a slow or sluggish digestive system.

The overall muscular and skeletal systems are helped form yoga because one’s joints are moving through their full range of motion. This encourages mobility, increases one’s flexibility, and one gains endurance and strength over time from regular practice. In turn, yoga may help prevent osteoporosis, and at least help someone who has been diagnosed with osteoporosis to have less pain in the back and spine, and improve posture.

The nervous system also reaps the benefits of yoga because of the improved blood circulation, the easing of muscular tension, the mental focus required along with the pranayama practice and asana practice. They all work together to soothe and restore the nervous system to a healthier state. Over the long term, the yoga practice of asanas and pranayama can reduce stress and anxiety in most if not all people.

Luckily today, it is widely known that almost anyone can practice yoga as long as certain factors are considered. Knowing that yoga is a non- competitive form of exercise, one learns and progresses at own pace and within one’s own limitations. Yoga should never cause pain, so therefore a person practicing can know to back off from a pose if there is pain involved.

No matter how young or old, fit or ailing, spiritual or atheist, male or female, one can benefit from the many multitudes of healthfulness that yoga can offer It is never too late or too early to rise to the occasion of yoga calling you to the path of health, longevity and happiness!

Guenevere Milne teaches Hatha Yoga in Australia.