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The Need for Yoga in Hospitals

Thursday, February 2nd, 2012

yoga teacher trainingBy Sangeetha Saran

Hospitals are primarily concerned with providing medical care and support for their patients, but what about the mental and emotional aspects of their care? The medical community is now recognizing that the mind-body connection has a significant impact on an individual’s overall level of health. By offering yoga on site, hospitals can address these needs in a safe and controlled manner without sacrificing the quality of healthcare.

Individuals end up in hospitals for a wide variety of different reasons. Some patients suffer from chronic illnesses, while others are preparing for or recovering from surgery. Many patients are at the hospital temporarily, while others will be staying for an extended period of time. The common denominator between all patients in a hospital is the need for restoration and healing.

It can be hard for hospital patients to get the exercise they need on a daily basis. Yoga provides patients with gentle exercise that helps them maintain physical strength and muscular conditioning, which is essential for overall health. Unlike other forms of exercise, yoga is highly flexible and can be adjusted to fit the physical demands of a patient on a day-to-day basis. On stronger days, a patient may be able to do the majority of the exercise standing. However, on weaker days, seated yoga is the answer. Typically, patients deal with many ups and downs during the course of their treatment, and yoga meets them where they are. For them, yoga is a constant.

Yoga also gives patients a feeling of empowerment and control, since it’s something they choose to do for themselves on a daily basis. It’s not uncommon for hospital patients to feel detached and disempowered regarding their health and treatment, especially when suffering from a chronic illness. By making the choice to participate in yoga, patients shift from a passive role to an active role in regards to their health, and this staves off depression and apathy.

Yoga practice is a time for patients to think, reflect and simply be. By focusing solely on performing the asanas, patients stop worrying about the future or thinking back to the past because they are grounded in the present moment. Quieting the mind, if only for a short time, leads to reduced stress levels and a higher quality of life.

Yoga in hospitals fills the mental, physical, emotional and spiritual needs of patients in a simple and effective manner without taking away from the safety and control of a hospital setting. Hospitals can provide care that is more holistic and complete by offering yoga to their patients.

© Copyright 2012 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

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!

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Twisting Yoga Poses for Digestive Health

Monday, January 9th, 2012

yoga certificationBy Sangeetha Saran

Twisting Yoga poses help the body to detoxify and re-energize. Twisting Yoga poses gently compress the internal organs. This compression helps to move freshly oxygenated blood throughout the entire body. Physical sluggishness and mental cloudiness are both indications that the body is carrying unnecessary toxins and waste substances. A well-rounded practice of Yoga poses will help to invigorate and detoxify both the body and mind. Twisting Yoga asanas are particularly effective for increasing digestive health. They also help to relieve tension and increase your energy level.

Twisting Yoga poses work by compressing and decompressing many of the internal organs that are involved with the digestive process. Some of these organs include the liver, kidneys, pancreas, small and large intestines, and the colon. As these digestive organs are flushed out, the toxins are also flushed out. There are also supplements, herbs and detoxifying teas available today that will further assist the body in detoxifying. If you practice twisting Yoga poses regularly, your digestive system will work more efficiently, you will experience more mental acuity and your immune system will be stronger. The strength of the immune system is directly related to the health of the digestive system.

Sage Twist – Marichyasana Pose

Sage Twist or Marichyasana is a great twisting Yoga asana for massaging the entire abdominal area including the spleen, liver and intestinal tract. This pose will also help to relieve lower back pain that is caused by muscular tension and pressure on the sciatic nerve. Performed with correct alignment, Marichyasana will help the spine to stay properly aligned and flexible.

To practice Sage Twist, warm-up first with a series of Sun Salutations and standing poses. Seated Yoga asanas are usually practiced towards the end of a Yoga session. Seated poses help the body to cool down, increase flexibility and turn the attention inward in preparation for Shavasana. After you have practiced a series of Sun Salutations and standing Yoga asanas, come to a sitting position on your mat with your legs straight out in front of you.

Place your right foot flat on your Yoga mat and 4-6 inches away from your left knee with your right knee pointing straight up in the air. Place your right hand directly behind your sacrum with your palm facing down and your fingers pointing towards the back of your mat. Take one full breath and with your next inhale, extend your left arm into the air. With your next exhale, bring the outside of your left elbow to the outside of your right knee with your fingers together and pointing towards the ceiling.

Gently apply pressure against your right knee with your left elbow to increase the intensity of the pose. As you apply pressure, exhale, as you release the pressure, inhale. Continue to hold the pose for five to ten breaths. To come out of the pose, release your left elbow and your right arm as you place your right leg back down on your mat. Pause for a moment to feel the effects of the pose and repeat on the other side.

© Copyright 2012 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

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!

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Intermediate Yoga Standing Poses for Trauma Survivors

Sunday, January 8th, 2012

yoga certificationBy Jenny Park 

A new niche in the field of Yoga instruction is working with trauma survivors. Since trauma survivors often experience residual physiological effects from a traumatic experience, body based healing modalities are becoming more and more important for therapists, counselors and other practitioners who work with trauma survivors. The practice of Yoga asanas, breathing exercises and meditation techniques offers healing practitioners a wide range of therapeutic tools for this population.

Trauma survivors often experience a constellation of symptoms that keep the traumatic event constantly cycling in their minds and bodies. Replaying the traumatizing incident over and over in their minds also keeps the body in a constant state of hyper arousal. The body maintains a state of hyper arousal by increasing levels of adrenalin and cortisol in the blood. On a short-term basis, these hormones are tremendously helpful for analyzing, preventing and getting out of dangerous situations. On a long-term basis, high levels of cortisol and adrenalin wear the body down and even negatively impact memory and concentration.

On the other end of the spectrum, a trauma survivor’s primary psychological defense mechanism may be to dissociate or numb out from painful, intrusive memories. Again, in the short-run this defensive strategy may prove beneficial to protecting the trauma victim from additional pain, but in the long run it is maladaptive. Dissociating from painful memories will prevent an individual from integrating and understanding traumatic experiences, which will keep the traumatic memories continually simmering in their body and mind.

The practice of Yoga can be tailored to reducing anxiety and hyper vigilance that is often seen in trauma survivors, or it can be tailored to rectify dissociation, somatization and hypo arousal. Vigorous and activating standing postures will help to break through dissociation and raise energy levels. As an intermediate Yoga practitioner, practicing vigorous standing postures, linked together by the movements of the Sun Salutations, will help to increase the flow of chi or life force energy throughout the entire body. This practice will offset hypo arousal and balance the sympathetic and parasympathetic nervous systems.

The psychologically therapeutic aspect of a strong practice of vinyasa linked standing poses is to remember to be aware of the feelings and images that arise as you or your students practice the Yoga asanas. Maintaining Ujjayi breathing will help ground you and support you and/or your students in developing affect regulation. Affect regulation is the ability to allow feelings to arise without pushing them back down under conscious awareness. This is one of the key skills for beginning the healing process of remembering, understanding, integrating, and resolving painful traumatic events.

© Copyright 2012 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

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!

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Yoga’s Relationship to Fibromyalgia

Wednesday, January 4th, 2012

yoga teacher trainingBy Marlene Saxe

There have been many occasions after completing a yoga practice that I have heard the Statement “You know since I have been doing yoga my _____________ is so much better.” I have said it many times myself. Through the practice of yoga my knees don’t hurt and my balance is better. I am taller and stronger and more flexible than ever. I am much more aware of my surroundings and feel more peaceful in my daily life. I am far more comfortable with myself since I began yoga. Clearly yoga is the root of my wellbeing and I believe can be too many other people. It is doctor recommended for stress, arthritis, back pain, depression, and high blood pressure to name a few. People with fribromyalgia can use yoga to relieve their symptoms there by helping them manage their disorder.

Fibromyalgia is a painful disorder that is characterized by multiple tender points. These tender points are localized areas of soreness around the joints. Common spots can be found on the upper back, chest, neck, hips, elbows, and knees. The Mayo Clinic defines fibromyalgia as a disorder characterized by widespread musculoskeletal pain accompanied by fatigue, sleep, memory and mood issues. The article goes on to say “While there is no cure for fibromyalgia, a variety of medications can help control symptoms. Exercise, relaxation and stress-reduction measures also help. Exercise, relaxation and stress reduction are all components of Yoga. So yoga is the answer, Right? Well let’s not get ahead of ourselves.

The pain from fibromyalgia is similar to other disorders and it may not be constant. People with fibromyalgia have a lower threshold for pain because there is an increased sensitivity to pain signals in the brain. Fibromyalgia literally means muscle fiber pain. Some research says the brains of people with fibromyalgia change from repeated nerve stimulation. There is an abnormal increase in the level of a certain chemical or more accurately a mediator found in the spinal fluid of the fibromyalgia population. The brain’s pain receptors seem to have a memory of the pain and become more sensitive and over react to the neurotransmitter’s pain signals.

Another important finding for people with fibromyalgia is that this disease does not damage the joints, bones or the internal organs. And it does not progress to death. Knowing that can be reassuring, but it does not diminish the pain. Today doctors have more information about this disease, but many doctors do not know how to do the exam to diagnose it. In 1990, the American College of Rheumatology (ARC) established two criteria for the diagnosis of fibromyalgia; the first one is widespread pain lasting more than 3 months and the second one having at least 11 positive tender points — out of 18.

Typically blood tests are done to rule out any other underlying conditions that may also cause pain.

Currently treatment for fibromyalgia includes medications such as analgesics, antidepressants and anti-seizure drugs. Therapy for both physical and emotional support. Acupuncture although not used as much can be effective. Acupuncture a Chinese medicine is the insertion of fine needles into the skin at various depths. It has been interpreted to be a change in the blood flow and levels of neurotransmitters in the brain and spinal cord. Studies have been inconsistent in its effectiveness. Massage Therapy can help with stress and anxiety, relax muscles, and improve range of motion in joints.

Lifestyle changes play a critical rule in reducing symptoms and improving health. Changes include:

  •  Reducing Stress both physical and emotional stress.
  •  Developing Regular sleep habits and limiting daytime napping
  •  Exercise regularly can often decrease symptoms
  •  Pace yourself moderation is key
  •  Maintain a healthy weight a well balance diet and limiting caffeine

Yoga and Tai Chi have been recommended to help control fibromyalgia symptoms. Slow movements, deep breathing and relaxation minimize the strain on muscles. Yoga and fibromyalgia are a great combination for stretching, strengthening and relaxation. Yoga can improve your outlook, improve your body and help you sleep. Of course not all yoga poses are good for persons with fibromyalgia. But there are many poses that can be done safely that can become a practice that can provide relief from pain.

There is a great deal of information on the internet that addresses chronic pain management. These articles all seem to have the same approach to yoga practice and fybromyalgia. Yoga practice begins with warming up muscles. Walk around get your yoga mat, a blanket, 2 blocks whatever you think you will need for your practice all the while you are warming up and getting your blood flowing. For persons with fybromyalgia gentle smooth movements combined with deep breathing slowly warm up the joints. These movements should feel good, if there is pain back off. Begin by rotating the joints clockwise they counter clockwise. A full body warm up includes toes, ankles, knees, legs, hips, trunk, arms, elbows wrists, each finger, each knuckle and the neck. This warm up has been shown to have wonderful effects. Doing this warm up for 10 minutes daily can improving circulation, increases range of motion and best of all this warm up can prevent pain from building up in muscle tissue. For example Mountain pose for good posture and alignment. Reaching for the Stars can energize and release tension. Forward bend can promote flexibility in the spine and Dancer’s Pose can help balance. All poses can be modified to accommodate anyone. Remember Gentle tension is best, don’t push knowing your tolerance is important. Take breaks, don’t over exert and always use proper body alignment. Arm and foot rolls can add strengthen arms and feet. Active breathing and an abdominal lift can stimulate digestive system and calm the central nervous system.

Other tips for persons with fibromyalgia practicing yoga. Try not to over do it. If you are tired one day don’t forgo your practice do the warm up and stick to restorative poses such as legs up the wall pose and seated forward bend. And don’t spear the props. Blocks, blankets and bolsters can be an asset. And second learn when to work through the discomfort of fibromyalgia verses a sharp pain that comes from compressing a joint or straining a ligament. This can make all the difference in sticking to a yoga practice and managing the symptoms of fibromyalgia. One article said the most important tip is don’t give up. Staying motivated can be a real challenge to people with fibromyalgia, but

Making a commitment and regular practice of yoga can be just what fibromyalgia suffers need. Lack of neither time nor ability should stand in the way. Physical and physiological benefits can be achieved in a regular 10 to 15 minute a day practice. A goal can be to  practice for an hour, but fibromyalgia sufferers need to be realistic this is about their health. Not all yoga classes are suitable, peer presser may cause a person to over do it. Know that there are many modifications for yoga warm up, yoga poses and final relaxations otherwise known as Savasana.

Through my research I found Anita Murray who is a Professional Health Coach, Nutritionist and suffered from fibromyalgia. In addition to nutrition and vitamins Anita Murray recommends the practice of yoga. She suggested five things to concentrate on.

1. Breathing long deep breaths through the nose

2. Keeping eyes focused on one spot

3. The Alignment of your body

4. The sensations in your body

5. Tightened stomach and Kegal muscles

Beginning each yoga practice with a warm up and end with a relaxation. Some standing yoga postures Murray recommends are mountain pose, reach for the stars, half forward bends, modified dancer’s pose, arm/foot rolls, standing twists and abdominal lifts.

I asked three woman ages 38, 57 and 42 all diagnosed with fibromyalgia what it was like to have this disorder and how they manage their symptoms. They all complained of wide spread body pain, lack of energy, depression, sensitivity to light, temperature, sound and touch. All three women took medication, all had massage therapy although not regularly, none of the women had tried acupuncture, but all did some type of exercise. The 42 year old did yoga on 3 – 4 times a week at home. The 57 year old exercised 1 to 3 times a week at a gym primarily on the treadmill since the classes went too fast for her. Occasionally she liked the water class but had a hard time hearing the instructor. The 38 year old belonged to a gym. She used free weights and the elliptical machine when she felt up to it. She had attended a yoga class at the gym, but had a hard time fitting it into her schedule. All three women agreed when stretching and some exercise when part of their day felt better mentally and physically.

There are videos for beginners that are suitable for persons with fibromyalgia. A.M. P.M. Yoga for beginners and Kathy Smith New Yoga Basics for Beginners could be a great starting place. Chair yoga is also another alternative. Find a class, get a video ask a friend just get on the mat three times a week or better yet every day. Some days may be corpse pose, other days may be a warm up, but the important thing is to set aside time to regularly practice. Yoga is not a cure, but taking the time for slow-easy movement, meditation and deep breathing will calm the central nervous system and help manage the pain from fibromyalgia.

In conclusion, it is my opinion that people with fibromyalgia could better control their symptoms with a regular practice. If the yoga practice was presented in a way that would allow them complete freedom to participate in any way they are able. Yoga is not a competition it is as unfolding as a morning stretch and relaxing as the surrender before sleep. Yoga is a healing and uplifting gift for everyone.

Marlene Saxe is a certified Yoga teacher. She teaches Yoga classes in Harrisburg, Pennsylvania.

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Yoga Poses for Seasonal Affective Disorder

Tuesday, December 13th, 2011

yoga certificationBy Gopi Rao

Seasonal Affective Disorder (SAD) is a seasonal form of depression. This disorder tends to occur most frequently in the fall and winter months in geographical areas of the world that are furthest from the equator. As winter ensues in parts of the world such as North America, Northern Europe, Scandinavia and so on, the diminishing amount of sunlight can profoundly affect people who are vulnerable to depression. The blustery weather conditions during the winter months in these areas also dissuades people from going outside and exercising in the brief periods of sunlight that are available each day. Statistically, women are more four times more likely to suffer from Seasonal Affective Disorder than men.

Low levels of serotonin and dopamine in the brain cause Seasonal Affective Disorder. Serotonin levels in our brains are positively affected by sunlight. When the sunlight diminishes during the fall and winter months, individuals who are prone to low levels of serotonin can dip below a healthy level of this important neurotransmitter. Recently, scientists have also determined that people who are low in Vitamin D are more likely to develop SAD during the fall and winter months. Some of the symptoms of SAD are generalized fatigue, irritability, insomnia, poor sex drive and difficulty making decisions. All of these symptoms are classic symptoms of depression.

Yoga Poses that help to improve circulation, open the heart chakra and release stress and tension will help to alleviate symptoms of SAD and re-balance brain chemistry. Vigorous standing postures will help to generate energy, heat in the body and improve the circulation of fresh blood and nutrients into every area of the body. A great way to begin your Yoga practice is to do five to ten rounds of Sun Salutations with Ujjayi breathing. The combination of this vigorous vinyasa with Ujjayi breathing will leave you feeling light, energized and buoyant. These feelings are the antithesis of SAD. After warming up with a series of Sun Salutations, practicing back bending poses will expand your chest and heart areas, further helping to lift your mood. Bow Pose is one of the best poses for opening up the entire front of the body.

Bow Pose

To practice Bow Pose, lie on your stomach on your Yoga mat. Feel the ground beneath you as you bend your knees and grasp your ankles. With your next inhale; raise your legs and chest up by pressing your ankles into your hands. Keep your knees in alignment with your hips. Do not let them fall out to the side. Feel the expansion of your chest, throat, shoulders and quadriceps. Hold this pose for five breaths. With your next exhale, come down and rest with your check on your mat. Repeat two more times.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

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!

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Why Yoga? Why Now?

Saturday, December 10th, 2011

yoga teacher trainingBy Susanna Kilty

Why is it that as technology and its instant access progresses at an epic pace, people find that they have less time than ever before? In a society rampant with multi-taskers, plugged into digital gadgets 24/7, living a fragmented life of instant gratification, communication, and consumption, is it any wonder that stress-related disorders are more prevalent than ever? With our brains over-crowded, resembling the Buddhist “monkey mind,” and with the instant availability of information at our fingertips, North Americans have become more sedentary than ever. Many suffer from the fatigue and imbalance that comes from chronic stress without sufficient recovery. In fact, as reported in an article by Michelle Trantina, 70-90% of all visits to practical physicians are due to stress related problems. In our quick-fix society, a visit to the doctor and a fix of anti-depressants or sleeping pills prove to be the solution for many. As the general public searches for answers of their own to decrease stress in their lives, they often seek out Yoga as a natural approach to stress release, and give it a go. People in Yoga practice soon discover the healing benefits of soothing mind and body, initiating the release of a constant state of overdrive.

Brain research, as reported in the work of psychologist and researcher Elizabeth Gould in an article by Jonah Lehrer, scientifically supports the harmful effects stress has on the brain. “From the brain’s perspective, stress is primarily signaled by an increase in the bloodstream of a class of steroid called glucocorticoids, which put the body on a heightened state of alert” (Lehrer 2). Glucocorticoids are toxic for the brain, and when stress becomes chronic, the hippocampus, a part of the brain essential for learning and memory, begins to deteriorate. Although the brain and human body are designed to be able to deal with stress in terms of survival, failure to deal with stress can deplete the prana stores (Vishnu-devananda 200-201) and lead the body into an alarmed state, known as flight or fight (Trantina). Because stress is such a huge part of the lives of North Americans, it is important to look at the impact it can have on people’s lives. The fact that the nervous system is under constant pressure when stress is present leads to the body producing extra stress hormones over an extended period of time. “This can wear out the body’s reserves, leaving us feeling depleted or overwhelmed. Over time the immune system weakens causing illness and fatigue, mood swings, lack of focus, and irritability” (Trantina). Many health problems stem from stress in modern society, including headaches, muscle soreness, migraines, insomnia, poor digestion, weight gain, high blood pressure, and even heart attacks. Stress can be said as one of the main factors in diminishing our quality and enjoyment of life.

In addition to living in a society where people perceive themselves to be busier than ever before, Westerners develop shallow, chest breathing, which also negatively affects health (Hewitt 68). When people begin a Yoga program, they need to learn how to breathe all over again. Deep pranayama breathing is a basic foundation to all Yoga. “Yogic breath control operates at several levels, from the exoteric boosting of vitality and health to esoteric approaches to mystical states of consciousness” (Hewitt 56). Through practice, this deep breathing begins to become habitual for Yoga practitioners, and their minds and bodies function more efficiently, dissolving tension, relaxing mind and body. “Through controlled Yoga breathing you will raise your level of vitality, clarify consciousness, tone your nervous system, brighten your eyes, put bounce in your step, feel light and buoyant, and float along with the flow of life, in harmony with Nature and the Universal Energies” (Hewitt 68). Yogic breath is the pathway to other aspects of Yoga practice, and breath control is so vital to a Yogi’s life as to elicit the philosophy that: “The yogi’s life is not measured by the number of his days but by the number of his breaths” (Iyengar 23). A simple technique that can reduce stress immediately, and be practiced anywhere, is to lengthen out the exhalation or Rechaka in relation to the inhalation or Puraka (Hewitt 72-82), working toward a ratio of 1:2. This in turn will stimulate the parasympathetic nervous system, which increases relaxation and decreases the ‘fight or flight’ response (McCall).

As newcomers stroll into Yoga classes, often as a way to deal with stress in their lives, they soon experience the benefits of pranayama breathing and stimulation of the central nervous system through asanas. Soon after beginning regular practice, Yoga practitioners report feeling less stressed and more relaxed to the point that any physical ailments connected to their stressful lives dissolve away. “Asana brings steadiness, health and lightness of limb” (Iyengar 20). Programs of asanas are designed to stimulate the central nervous system and work every muscle, organ, nerve and gland in the body, reducing fatigue and calming the nerves. By stimulating the central nervous system and maintaining spinal flexibility through Yogic postures, practitioners experience increased circulation, an increase of the supply of nutrient and oxygen to the nerves, and hence a more youthful body. According to a Chinese proverb: “Truly a flexible back makes a long life” (Vishnu-devananda xi). Asanas awaken key pressure points to increase the flow of energy and massage and stimulate internal organs to have them work more effectively. Heart disease, stroke and respiratory illness are among the leading causes of death in America (“Leading Causes of Death”), and Yogic exercise can help keep arteries clear and the blood flowing efficiently (Visnu-devananda 52).

The Yoga Journal is helpful in outlining many postures that can be presented to the Yoga practitioner as stress relieving. Some postures with the therapeutic benefits of relieving stress include; Savasana or Corpse Pose, Sukhasana or Easy Posture, Marjaryasana or Cat Pose, Bitilasana or Cow Pose, Setu Bandha Sarvangasana or Bridge Pose, Balasana or Child’s Pose, Halasana or Plough Pose, Utthika Trikonasana or Extended Triangle Pose, Uttanasana or Standing Forward Bend, and Salambia Sirsasana or Supported Headstand (“Poses: Therapeutic Focus”). According to the ancient Indian healing system known as Ayurveda, everyday stress can lead to ‘vata derangement,’ an excess of nervous energy (Levy). This imbalance, often caused by stress and stress disorders, call for Yoga practice that is calming and grounding (Halpern 3-4). This includes most of the postures listed above.

Yoga, however, is certainly not limited to breath and posture. Iyengar outlines the eight stages of Yoga as introduced in Patanjali’s work. These are: “1. Yama (universal moral commandments); 2. Niyama (self-purification by discipline); 3. Asana (posture); 4. Pranayama (rhythmic control of the breath) 5. Pratyahara (withdrawal and emancipation of the mind from the domination of the senses and exterior objects); 6. Dharana (concentration); 7. Dhyana (meditation) and 8. Samadhi (a state of superconsciousness brought about by profound meditation, in which the individual spirit (sadhaka) becomes one with the object of his meditation – Paramatma or the Universal Spirit)” (Iyengar 3). The first three stages are the outward quests or bahiranga sadhana which prepare the body for inner quests through moral and clean living, and strengthening and purifying the body through asanas. “He conquers the body and makes it a fit vehicle for the soul” (Iyengar 3). The next two stages, breath control and withdrawal of the senses, help control and clear the mind, and are known as inner quests or antaranga sadhana. The next three stages of Dharana, Dhyana and Samadhi represent the quest of the soul or antaratma sadhana (Iyengar 3-31). The Yogi looks within through deep concentration and meditation in order to find God within himself. When Samadhi is achieved through asana, pranayama, pratyahara, dharana and dhyhana by an individual who lives a yogi lifestyle: “The yogi has departed from the material world and is merged into the Eternal. There is then no duality between the knower and the known for they are merged like camphor and the flame” (Iyengar 31).

For practitioners new to Yoga, the concept of letting go through sense withdrawal, concentration and meditation can be difficult. The mind and external distractions can get in the way of the path to self-realization. One of the most difficult postures for newcomers to Yoga practice is said to be Savasana or Corpse Pose, because it involves relaxing the body and letting go of any tightness anywhere. Relaxation and meditation are often taught in Yoga classes in this posture, and once a practitioner is able to embrace the art of completely relaxing, the mind will follow (Hewitt 227). Practitioners can also be guided to meditation outside of class, whereby they set aside 20 to 30 minutes of uninterrupted time during the day to sit with a long, neutral spine and meditate on an object (Tantra or Yantra Yoga), function (drumming or dancing, for example), or sound (Mantra Yoga) (Jerard). “You can be the creator of your own manifest destiny through daily meditation and focus on changing your life for the better” (Jerard 8).

Thus, when a 21st century stressed-out person ‘gives Yoga a try’ to reduce stress and stress-related illness in their lives, they will be rewarded ten-fold and keep coming back for more. The new Yoga practitioner will soon realize that Yoga is much more than ‘exercise’ in releasing stress, and that a Yoga lifestyle of moral and clean living, combined with asanas, Yogic breathing, and the path to release and meditation, will ultimately unlock the soul and lead to a stress-free life of harmony and well-being.

Works Cited

Halpern, Mark. “Ayurveda and Asana.” Yoga Journal. (2011): n. page. Web. 11 Nov. 2011. <http://www.yogajournal.com/health/55>.

Hewitt, James. The Complete Book of Yoga. New York: Pantheon Books, 1977. Print.

Iyengar, B.K.S. Light on Yoga. 3rd. Hammersmith, London: Thorsons, 2001. Print.

Jerard, Paul. “The Meditation Chronicles: A Concise Guide to a Trained Mind.” Aura Publications. (2008): 1-26. Print.

“Leading Causes of.” FASTSTATS. Centers for Disease Control and Prevention, 2007. Web. 10 Nov 2011. <http://www.cdc.gov/nchs/fastats/lcod.htm>.

Lehrer, Jonah. “The Reinvention of The Self.” Seed Magazine. February 22, 2006 : 1-3. Web. 8 Nov. 2011. <http://seedmagazine.com/content/article/the_reinvention_of_the_self/P3/>.

Levy, Allison Rose. “An Ancient Cure for Modern Life.” Yoga Journal. (2011): n. page. Web. 11 Nov. 2011. <http://www.yogajournal.com/health/647?page=2>.

McCall, Timothy M.D. “Yoga For Stress and Burnout.” Yoga Journal. (2011): n. page. Web. 11 Nov. 2011. <http://www.yogajournal.com/for_teachers/2365>.

“Poses: Therapeutic Focus” n. pag. Yoga Journal. Web. 10 Nov 2011. <http://www.yogajournal.com/poses/finder/therapeutic_focus/t_stress>.

Trantini, Michelle. “Yoga – A Cure for Modern Day Stress.” Mental Game Coaching Association. International Assocation of Coaches, n.d. Web. 8 Nov 2011. <http://www.mentalgamecoaching.com/IMGCAArticles/Yoga/YogaCureForStress.html>.

Vishnu-devananda, Swami. The Complete Illustrated Book of Yoga. 2nd. New York: Three Rivers Press, 1988. Print.

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Centering Yoga Poses for the Holiday Season

Thursday, December 8th, 2011

become a yoga instructorBy Amruta Kulkarni, CYT 250 

The holiday season can be joyous, exciting and even ebullient. It can also be stressful, overwhelming and exhausting. The demands on our time, energy and attention, not to mention our wallets, can leave us feeling anxious and unbalanced. Maintaining a regular practice of Yoga asanas, breathing exercises and periods of meditation can help to ameliorate the more stressful aspects of the holiday season while accentuating the positive and uplifting aspects of celebrating the return of the light during the darkest time of the year.

There are many different Yoga poses that help to create a sense of balance and centering when we are feeling off balance. As one might predict, many of these centering Yoga asanas fall into the category of balancing postures. Poses such as Tree Pose, Eagle Pose and Crow Pose will demand your presence and attention and will help to immediately center you. The traditional Sun Salutation or Surya Namaskar is also a great way to begin your Yoga practice, warm-up your entire body and re-center yourself both physically and emotionally. One of the core components of the Sun Salutation is the breath. Linking your breath with your movements is a very powerful way of grounding your attention in the present moment and establishing a strong awareness of your center.

Before beginning your practice of the Sun Salutation, bring your hands in front of your heart in Anjali Mudra. This mudra will focus your energy on your heart chakra and connect you with the wisdom that resides there. Take a few deep breaths and check-in with yourself to see how you are feeling in this exact moment. Do not be attached to analyzing your thoughts or emotional state, just be aware of how you are feeling. Remember to breathe in deeply and to exhale fully. Practicing a few rounds of complete Yogic breathing will quickly calm down an overactive nervous system as you begin your practice.

To practice the beginning movements of the Sun Salutation, stand at the front of your mat in Mountain Pose. Take a few deep breaths. With your next inhale, slowly raise your arms to the sides of your torso and up over your head. The next time you exhale, place your hands in prayer position and bring them down the front of your torso through your heart chakra to your hips. It is important to link your breath with your movements. In this way, you are replicating the very expansion and contraction of the universe as you align your body the gravitational poles of the earth. Feel the extension of your reach and feel the grounding of your energy into the earth as you bring your arms back down to your sides. Practice the beginning movements of the Sun Salutation 5-10 times. When you are finished, bring your hands back to Anjali Mudra and pause to feel the aliveness in the very center of your being.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

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!

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Teaching Disabled Yoga Students

Sunday, November 27th, 2011

yoga teacher trainingBy Jenny Park

Most yoga teachers are drawn to this field by a desire to reach out and help others, but some may feel inadequate or overwhelmed at the idea of extending their reach to encompass all students, including those with disabilities. Not every yoga teacher is cut out to teach those with disabilities, but the few with the special skills necessary will benefit from the experience as much as their students.

Disabled yoga students have very different needs than average students in more ways than just the purely physical. In addition to needing assisted and heavily modified poses, disabled students will require a special teaching style that takes into account their unique mindset and outlook. In order to meet these needs, a teacher will ideally have a lot of empathy for those in life situations vastly different from their own. Before undertaking this challenge, ask yourself honestly whether or not you are able to relate well with those that are physically challenged. It’s okay if the answer is no; empathy is often the result of age and experience. Complete honesty is the important factor here. If the answer is no today perhaps it could become a yes tomorrow.

Those with physical disabilities have to deal with having most of the world look down on them, literally and figuratively, especially when wheelchair-bound. Sometimes what they need the most is to be treated like everyone else because mentally, they are. A good candidate for teaching yoga to those with disabilities is an individual who can remain sensitive to their physical limitations without becoming condescending or underestimating their capabilities. It’s a delicate balance.

One of the joys of sharing yoga with others is having the opportunity to promote a mind-body connection in students, grounding and awakening them to their own deeper inner self. Individuals with a physical disability usually need no such guidance; their physical state makes them more than aware of their bodies at any given time. For them, yoga will be an opportunity to love and honor the physical body for exactly what it is. Learning to appreciate a body that has limitations is the gift yoga has to offer disabled students.

Another very valuable thing yoga has to offer those with disabilities is the opportunity to reach out and touch another human being. Those of us that are without physical limitations often take human contact for granted; even the most standoffish person knows that they have the freedom to hug a friend or lay a hand on their shoulder if they choose to do so, but those with disabilities usually don’t have those kind of opportunities. Wheelchairs and such have improved vastly, but they are still large and bulky, effectively barricading the individual from human contact on a physical level. Contact between the yoga teacher and student during assisted poses helps fill the gap created by these deficiencies naturally. Even something as simple as gripping the wrists in order to help a student stretch their arms above their head is valuable contact between two human beings; it doesn’t take much to feel accepted, respected and cared for.

Yoga teachers have the opportunity to explore what the student’s body is capable of, rather than what it’s unable to do. Exploring these possibilities gives the student a greater sense of control over their life situation and is a very rewarding experience for any yoga teacher to be a part of. Being able to transform another person’s life in a profound way is a very humbling experience.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

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!

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Mindfulness Meditation and Hatha Yoga for Trauma Survivors

Friday, November 25th, 2011

online yoga teacher coursesBy Faye Martins

A relatively new niche in the practice and teaching of Yoga is the treatment of Post Traumatic Stress Disorder in trauma survivors through the emotionally sensitive practice of Yoga asanas, pranayama exercises and mindfulness meditation techniques. Physical and psychological trauma often occurs when a survivor experiences a life situation in which he or she is terrified, in a potentially life-threatening situation and completely unable to stop the experience from happening. This sense of helplessness is one of the key areas that trauma-sensitive Yoga classes can address and heal. The psychological defense mechanism of emotional numbing or freezing is also an area that the practice of mindfulness meditation techniques during a Yoga class can successfully begin to heal.

Yoga classes come in all shapes and sizes today. There are gentle, restorative classes and very vigorous challenging power Yoga classes that are held in rooms heated up to 104 degrees. Often a Yogi or Yogini is admonished during a Yoga class to go deeper into postures and to hold the poses for longer than he or she normally would. This self-competitiveness is great for most people who enjoy going to their physical and emotional edge and pushing through that edge as they surpass their previous accomplishments.

With trauma survivors, it is very important to allow the survivor to not dissociated when the “going gets tough” by supporting the Yogi or Yogini to be intimately aware of his or her emotions, memories and physical sensations while practicing Yoga. As the ability to remain in the body and tolerate uncomfortable physical sensations, thoughts and emotions develops over time, the critical skill of affect-regulation will also develop, in addition to a sense of empowerment when the trauma survivor is supported by his or her Yoga teacher to choose whether or not to even practice the asana or pranayama exercise.

If the trauma survivor does practice the Yoga pose or prescribed breathing exercise, it is also critical to allow the student to immediately stop practicing the asana or pranayama as soon as he or she sees fit. A terrifying sense of helplessness is one of the most damaging aspects of a trauma experience. This mindfulness meditation technique of being in the body and tolerating the physical and emotional sensations that the Yoga pose or pranayama is bringing up will support the trauma survivor in being grounded, aware and empowered to stop practicing the posture or pranayama if it is not nourishing to his or her well-being. This is one of the key healing aspects of incorporating mindfulness meditation techniques into a trauma-sensitive Yoga class, the empowerment of a trauma survivor to say “no” to what does not feel good regardless of the reason or the expectations of the teacher or other students.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

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!

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How Can Yoga Help Trauma Survivors

Monday, November 21st, 2011

yoga teacher certificationBy Sangeetha Saran

The practice of Yoga can be tremendously helpful for trauma survivors. Trauma can come in many shapes and sizes. An individual may have experienced a trauma as a one-time event such as a car accident or sexual assault. A trauma survivor may have also experienced chronic trauma throughout his or her childhood or in the context of a long-term abusive marriage or other abusive relationship.

Both chronic and isolated traumatic experiences have a similar psychological and physical effect on an individual. Trauma experiences that remain lodged in the body and mind can cause a survivor to be in a perpetual state of hyper-arousal, emotionally numb, dissociated and disconnected from his or her body. The physical postures of Yoga and Yogic breathing exercises are tremendously helpful for connecting the survivor to his or her body and emotions like grief and anger over being traumatized.

Somatic dissociation and emotional numbing are very common among trauma survivors of all types. When one is terrorized by an experience, one of our primary defenses against being overwhelmed is to “numb out.” This is what trauma specialists refer to as somatic dissociation. Active standing postures, especially the Warrior Poses, will help to breakthrough the wall of numbness. Yoga practices that utilize a vinyasa flow series with Ujjayi breathing are especially effective at helping to move energy through the body by dislodging emotions and difficult experiences that are somatically held in the body tissues.

One of the primary symptoms of trauma is a constant state of hyperarousal. Hyperarousal is classically known as the flight-or-fight state of being. Just imagine that a jaguar is about to pounce on you! Your heart starts pounding, your palms sweat and your mind becomes super alert. This is a great state to be in, if it is limited to an occasional run in with a jaguar. However, trauma survivors often live in a state of unremitting hyperarousal. The high levels of stress hormones coursing through their bodies have a deleterious effect on both the body and mind over the long run.

We are not designed to constantly be in a hyperaroused state. Restorative Yoga poses that support a trauma survivor in feeling nourished, supported and safe can help to turn the engine off of overdrive. A vigorous practice of standing postures can also help to release stress, tension and anxiety while re-balancing the endocrine system. Yogic breathing exercises such as Durga Pranayama and pranayamas that elongate the exhale portion of the breath also help to calm down an overactive nervous system.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

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!

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