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Baby Yoga Benefits

Friday, January 21st, 2011

teaching prenatal yogaBy Natalie Lucero

Baby yoga is an amazing interaction between parents and babies which can bring many positive benefits. I chose to research baby yoga, because as an early childhood educator, baby yoga has inspired me to become a yoga instructor. I love working with infants and enjoy practicing yoga, it is a wonderful opportunity to combine these two passions of mine which will benefit not only my students, but their parents as well. Many mothers become stressed and overwhelmed as they experience the prenatal and postnatal period of pregnancy. This is one of the main reasons why prenatal, postnatal and baby yoga is on the rise. New mothers are searching for a gentle exercise which is geared to the needs of new mothers and allows the new babies to accompany them. It’s a perfect balance of strength and relaxation for the parents and babies.

What to expect in a baby yoga class?

Deciding to take a prenatal, postnatal, baby yoga class can be a difficult choice. Many women want to work out during pregnancy, but they are afraid of accidentally hurting the baby. This is one reason mothers should take a baby yoga class, it is a gentle exercise pacifically to improve strength in the mother and the baby throughout the whole pregnancy process. A trained yoga instructor guides each mother through the steps of pregnancy as she experiences each stage. To start a prenatal or postnatal yoga class regardless if the mother chooses to practice at home or in a studio she will need a blanket or two, a pillow or two and a yoga mat. It’s a really relaxing experience for the mother and she can play soft music to lift her mood for further support. A mother can choose to practice with a yoga strap, cushion, and a bolster. The dress code for parent and baby are casual, comfortable workout attire cloths. Cloths that are loss enough to move around in are ideal. An important part of any yoga is to bring lots of water for the mother and the baby. It sounds simple and fun, but there are a few things to be aware of besides dehydration. One precaution for prenatal yoga starting in the first trimester is that mothers must always remember to listen to their body, even if the parent is a regular yogi; that growing baby is changing her body and yoga should not be painful or strenuous. A tip for mothers in the second and third trimester is to move slowly into each pose and try not to hold the poses for too long, remember that the body is shifting a lot of extra weight and too much pressure at a time can cause unpleasant complications. Another tip for the second and third trimester is for the mother to avoid laying flat on her back for long periods of time. Particularly in third trimester use props such as blocks, straps and extra pillows to support the positions, as the mothers center of gravity has significantly shifted at this stage of pregnancy. Any trained prenatal, postnatal or baby yoga instructor will warn a mother about these safety guidelines which is why when a mother chooses to practice baby yoga regardless of the stage in pregnancy or age of the child she should work with a trained professional to get the best results, superb benefits and full relaxation without worries or complications.

How does prenatal yoga benefit expecting mothers?

Exercising during pregnancy and immediately after pregnancy, including yoga can be tricky, but it’s extremely beneficial and hardly harmful as long as the mother listens to her body. Any style of yoga in the very beginning teaches two basic steps. One is to first listen to the body’s breath and hear the pulsing rhythm. The second is to follow the breath as a flowing sequence of strength mixed with an equal balance of both energy and relaxation, also known as prana. One of the most beneficial parts of prenatal yoga is that it teaches the mother how to breathe properly and when a mother is breathing for herself and a baby, it can get challenging. Yogic breathing rejuvenates the body by bringing more oxygen into the lungs and produces more energy by pumping oxygen into the blood stream which energies the cells. There are different types of breathing for prenatal yoga one specific type for prenatal is called Belly Breathing. Belly Breathing tones the abdominal muscles and teaches moms to breathe fully and deeply for 2 or 3 minute. This rhythmic breathing pattern breaths through the nose and fills the belly with air and energy on a refreshing inhale as it expands and releases slowly in relaxation as the belly and the abdominals hug the baby. Belly Breathing can be practiced further with Alternate Breathing, which is the same concept only every other inhale and exhale switches nostrils starting with the right and then alternate to the left for a few minutes this will bring balance to the body. There are two other common styles of prenatal breathing called, Three-Part breathing and Clean Breathing. All of these breathing excurses help calm nerves, center the body and bring mindfulness, which can be a blessing to an expecting mother.

Learning how to breathe is only one benefit of prenatal yoga. Prenatal yoga also teaches moms how to mentally let go, relax and sleep. Early mothers often find it difficult to let go because they have so much planning to do before the baby arrives and as the third trimester approaches simple daily routes become uncomfortable, even sleep. Many of the relaxation positions can help relieve pressure and support the mother for a good restful sleep. Some examples are, the Reclining Buddha, the Side Lying Pose and the Supported Savasana (corps pose.) Meditation combined with breath helps moms move deeper into relaxation and for her to pull away from her stress and really concentrate on her and her baby as one. This also strengthens the bond between mother and child as the mother can mentally and emotionally prepare for her little bundle of joy. Meditation often allows a person’s mind to open through thoughts, memories, hopes and fears as they surface and release. The stress and tension melt away then as a result the new mother’s mental and emotional perception will have become clearer and stronger. The chanting of “Om” is sound with healing vibration and deepens the medication of all types of yoga including prenatal yoga. By chanting “Om” during meditation and practicing throughout the pregnancy can make a difference when the mother is in labor; when practiced often enough it can calm the mind in the most intense situations.

Prenatal benefits are in the breathing process and the meditation process, but those are extra perks. Most of the benefits come from the physical movement and exercising that is centered on the physical needs of pregnant mothers. Prenatal yoga uses gentle asanas (poses) for mothers to flow into slowly and breathe through, so that they can tone their body without harming the baby. Prenatal Yoga helps mothers learn more about their anatomy, understand all the little muscles that are being used to support the baby and learn about the muscles that will be used to deliver the baby. For example, prenatal yoga places a lot of emphases on the Kegle muscle. This is an exercise specifically to strengthen a mother’s pelvic floor, which is a band of muscles between her pubic bone and coccyx. Practicing kegles not only strengthens the pelvic floor it also stimulates the blood circulation under the baby and relives pressure from the weight of the baby. The baby over time presses on the pelvic floor as the uterus expands, which reduces blood circulation and places uncomfortable pressure that this exercise can minimize. Some of the most common poses to practice during pregnancy are, Shoulder rolls, Wag the tail, Cat to Cow, Pigeon, Squats and Child pose these all happen to be beneficial for excepting mothers. Asanas bring great benefits such as, increased overall strength, stability, flexibility, blood circulation and helps prepare the body for delivery. Furthermore, prenatal yoga improves a mother’s digestive system, which tends to be greatly affected by a growing baby. Asanas can really make a difference in a pregnancy by, reducing lower back pain, relieving aches and fatigue in the thoracic and cervical region of the spin. There are numerous postures and moves that target pressure points to tone and relax the body during pregnancy.

Prenatal yoga prepares mothers for birth and can continue to benefit new moms, while spending quality time with their new born babies through postnatal yoga. Practicing postnatal yoga physically improves a new mother’s posture, flexibility and energy. Postnatal yoga strengthens, stretches and relaxes the new mom as she holds her baby in different yoga poses. In addition, postnatal yoga reduces the effects of postpartum depression. After a mother delivers a child she often feels, alone, scared, overwhelmed, and anxious, all this mixed with hormones still out of rhythm can bring on a deep distracting depression. Mother’s who practice yoga through prenatal yoga and move on to postnatal yoga has already learned how to calm the mind down and reduces these feelings by meditating, they center their body and as a result they minimize the effects of postpartum depression. Postnatal yoga has all the benefits of prenatal yoga only in postnatal yoga the mother gets a chance to experience the yoga practice with her new born and her baby benefits too.

How can postnatal yoga benefit the mother, baby and father?

The babies experience one on one quality time with their parents through baby yoga. Baby yoga is emotionally enjoyable for the new born. Babies love to gaze at faces, feel a touch, listen to a heartbeat, or a parent’s voice and baby yoga provides them the opportunity to do that and much more. Baby yoga also provides psychological benefits to the new born such as, enhancing body language, build strong social skills, feel confident and nurtured through all the attention the baby receives during yoga practice. Infants who practice baby yoga really feel loved, cared for and nurtured; it’s an important connection to make during the first year of a baby’s life. Infants are dependent on others and need to learn how to trust, in child development the first stage of learning is the trust verse mistrust phase. Babies benefit more noticeably through their physical and physiological reactions to baby yoga. Baby yogis also known as Buddha Babies tend to physically be a happier child compared to other babies, because they receive positive interaction, use their energy in a playful bond on a daily bases which as a result regulates their bodies in a predictable daily pattern. Buddha Babies experience early stimulations most babies don’t get to feel such as massages from the face, chest, back and legs, which increase the baby’s security emotionally and sooths the baby’s nerves physically. Baby yogis tend to cry less and sleep better than others. Partly because the mother is calmer and children pick up on adult’s energies, but the baby is also more relaxed through yoga. Furthermore, through all this activity the baby’s body is stimulated and helps calm the baby’s nervous and regulate the baby yogi’s digestive system. Any child educator or doctor will agree that physical activity, such as yoga absolutely improves a child’s health in an emotional, psychological, physical and physiological development. Baby yoga allows the child to start learning these self soothing habits at an early age.

Baby yoga is not just for mothers to connect with her new born the dad’s can practice baby yoga too. Once the baby is born dads can help calm his own anxieties, fears, stresses and enjoy quality play time with his baby in a fun, physical, healthy practice. It is common for new fathers to feel uneasy and a bit fearful to touch the baby, because men are not as gentle as women by nature or women get upset because they fear that the men are too rough in their play time. Baby yoga defuses those insecurities by providing specific moves which are beneficial for both parents and the baby. The whole family can even practice together in a partner baby yoga session. Fathers can even participate during prenatal yoga by supporting his partner in some partner poses which are allowed in different stages of pregnancy. Baby yoga really improves communication, mental and physical strength along with strong trusting bonds for the whole family to start their journey as a happy new family.

I have been an early child educator for five years and have not only learned about, but seen the importance of physical, emotional and mental health. Studies have proven that the more infants are touched, the more secure and loved the baby feels. Additionally, the more a mother is physically fit and mentally balance, she gains energy and clarity. When a father physically interacts with the baby the bond between him and the baby become stronger, as a result both parents feel calm, comfortable and confident with raising their young child. Unfortunately, many parents don’t have the access, money or time to find a baby yoga class. My mission is to help new families find a unity and provide education not just for the children, but a support for the parents too. I believe I have found a way to help new families be successful academically as well as physically, emotionally, mentally and spiritually. Teaching prenatal, postnatal, baby and children’s yoga along with a strong foundation of academics all in one preschool facility is my professional goal.

Natalie Lucero is a certified Yoga teacher.  She teaches Yoga classes in Covina, California.

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Vinyasa Yoga is a Physical and Spiritual Development

Friday, November 5th, 2010

By Natasha Randolph

Vinyasa Yoga is a physical and spiritual development united together as one unison of mind, body, and breath. Within this journey of development, Yoga postures (asanas) are obtained through various movements and variations. These variations and movements are practiced in a link, being held by breath. Therefore, Vinyasa Yoga is all around, a unison…a unison of mind, body, and breath; and furthermore a unison within mind with its linkage to breath, again within mind with its linkage to Self, within breath with its linkage to body and mind, and within body with its linkage from one Yoga asana to another.

Literally translated from Sanskrit, the term “vinyasa” is “variation within prescribed parameters. The 3 parameters of Vinyasa practice are steadiness (sthira), comfort (sukha), and smooth and long breathing (prayatna sithila). Within this developmental journey of unison, one must practice vinyasas within these parameters, remembering also that Yoga practice without Vinyasa parameters and unison will not reap good health. How do we master these parameters and unison within Vinyasa Yoga? Well, it all goes back to that which unison is sought of…mind, body, and breath. Vinyasa practice utilizes means of development in these areas, to consequently be known, be comfortable of the known, and be controlled.

I will further ponder individually upon these three factors of Vinyasa Yoga and show how they are linked one to the other, and all together. Many that are familiar with Yoga, are most familiar with its work on body, it’s physical aspect. Vinyasa Yoga, within this part of its complete practice, links within itself alone. To rephrase, movement is linked together, just as in a whole of Vinyasa Yoga mind, body, and breath are linked together. Within each separate linked aspect of Vinyasa Yoga, exists its own linkage. Vinyasa Yoga of the body consists of many sequences (groups of vinyasas) known as On Your Feet Yogasanas, Asymmetric Seated Vinyasa Sequence, Seated Posterior Stretch Sequence, On One Leg Yogasanas, The Supine Sequence, The Bow Pose Sequence, The Triangle Pose Sequence, The Inverted Posture Sequence, Meditative Pose Sequence, The Lotus Pose Sequence, and Visesha Vinyasa Kramas. I will further elaborate on each of the listed classic sequences, so that you may better understand its contents and all around benefits.

On Your Feet Yogasanas are a variety of vinyasa sequences that involve the entire body, while remaining on your feet. The entire body’s joints receive a form of exercise with its full body involvement. Within this sequence, the progression of vinyasas start from the fingers, to the knuckles, to the wrists, the elbows, shoulders, to the neck, thorax, thoracic spine, and finally to the lumbar spine. From here, the joints are targeted in the order of postures (kramas) that involve the hip joint, pelvis, knees, ankles, and dorsum of your feet. This is a sequence that is typically done in what is called the hill pose (tadasana). Steadiness we mentioned is a vital ingredient, as a parameter, of Vinyasa Yoga practice.

Tadasana alone improves the sense of balance considerably. When Tadasana and its vinyasas are practiced regularly, it instills improved sense of balance into a known good sense of balance, which produces and enables a mental calmness, and which in turn manifests right back to your physical steadiness. The default head position within Tadasana and the vinyasas within On Your Feet Yogasanas, is to hold the head chin down, unless otherwise noted or directed via your teacher or tutorials. This chin down position helps you maintain good balance, control of ujjayi breathing (discussed later), and keeps your spine stretched. The final pose to end this sequence is The Corpse Pose (Savasana).

At the end of each session, it is advisable to take a few minutes rest. In conclusion of this sequence, you can compactly exercise the whole body, align the energy centers (chakras) nicely, and practice stability in balance. The upper body movements are very beneficial and helpful for those that are suffering from breathing ailments, especially asthma. The arm and thoracic movements exercise the entire breathing being. The demand of ujjayi breath and constant practice of it (discussed later) will simulate asthmatic breathing by stimulating the sympathetic nervous system, thus improving the opening of bronchial tubes for easier breathing.

Thoracic muscles are also toned, enabling freer movement of the chest for complete breath. Repeated bend, tilts, and squats tone the muscles of the lower extremities. Asymmetrical Seated Vinyasas help correct imbalances by working each side of the body separately, in high focus of the lower extremities. This sequence, as well as all sequences, start their flow from Samashiti, or for lack of confusion, from Tadasana Samashiti (samashiti meaning “state of balance”).

As in all other sequences, led throw vinyasa flows, you will find yourself in various ‘starting’ poses to essentially mark that beginning of set sequence. These starting position, as well as all other starting positions in vinyasa sequences, are traditionally led from Tadasana Samashiti. Asymmetrical Seated Vinyasanas use vast versatility and range of motion with one leg kept straight, while the other is manipulated to work against the straight leg. Together, in unison, they work on this line of asymmetry with each other.

This is an excellent way to gain full knowledge of individual parts of body and how they work. Seated Posterior Stretch Sequence are symmetrical vinyasas in which both legs are kept straight, while the upper body is worked. The work of the lower extremities (the legs) are kept in high regard of their high muscle tissue, and are beautifully exercised and worked together…once again, another unison. In uniform, this sequence stretches the heels, ankles, calves, hamstrings, thighs, and gluteal muscles. From here, the program then focuses on stretching of the back, spine, shoulders, and neck.

With much improvement of blood circulation that this sequence gives, one can maintain optimum health, vigor, and sense of lower lightness. If kundalini arousal suits you, many Yogis find this set of vinyasas to be a considerable aid the the arousal of such. Regular practice of this sequence, along with the breath needed to perform it, unites with a calm mind–forming true Vinyasa Yoga, a unison of the three. One Leg Yogasanas are vinyasa sequences that are performed while utilizing the standing of a single leg.

It is famous in Yoga history as past sages used these one-legged leaded asanas to meditate to their chosen Lord. Within this sequence, few examples would be as follows: Tree Pose (Vrikmasana), Warrior Pose (Virabhadrasana), Dancer’s Pose (Natarajasana), and the likings. The Supine Sequence of vinyasas refer to vinyasas performed while lying down. This is a wonderful sequence for those who cannot otherwise practice Yoga but still want to reap (in the least) its physical benefits. Some famous poses are Plough Pose (Halasana), Bridge Pose (Sethubandasana), The Wheel (Chakrasana), and Shoulder Stand (Sarvangasana).

The Bow Pose Sequence, likewise, is a set of vinyasas performed on the ground; however, lying on your stomach. The traditional sequence is designed to lead you through vinyasas up until you are in a full Bow Pose. As counterposes are quite essential for full relief of muscles and full circulation, this sequence is great way to utilize counterposing the previous sequence. The Triangle Pose Sequence and its vinyasas utilize the famous Triangle Pose (Trikonasana) in variations through twisting (axial rotation), side bending (lateral extension), back bending (extension), and forward bending (flexion). These variations work in their actions to reflect upon the entire body. Within these vinyasas you will also come across more variations of the Warrior Poses (Virabhadrasanas).

Balance is deeply defined within this sequence. It also delivers extreme power of the legs and is found to be rather invigorating and helpful for athletes of an array of sports. The Inverted Posture Sequence is one of extreme importance of ultimate counteractivity. Through gravity, our muscles and organs are weighed heavily and are naturally being drawn down, losing their tone and therefore losing their life. Inverted vinyasas help to counteract this procedure, through ‘upside down’ variations of vinyasas, to help restore blood back to the heart, and further lift organs and muscles back to a lifted and toned state.

The Meditative Pose Sequence is a set of vinyasas that prepare the body, and eventually find the body in a correct position to then start a unison with another factor of Yoga–the mind. The Lotus Pose (Padmasana) is probably the most known Yoga Pose, but its difficulty to obtain may be a reason why meditation is not highly sought in the West. It is important to note that meditation, if Padmasana is not easily obtained, is that this sequence embraces a variety of ways to sit comfortably for meditation. Some of those poses are The Bolt Pose (Vajrasana), Hero’s Pose (Virasana), and The Accomplished Pose (Siddhasana).

This brings us to the Lotus Pose Sequence of vinyasas. Immediately one may be drawn away to perform vinyasas within this sequence, especially if one cannot perform Lotus. However, these vinyasas are designed to lead into Lotus, through intense work in Half-Lotus to eventually find yourself in full range of motion to, in time, practice the full Padmasana. Finally, I will approach what is known as Visesha Vinyasa Kramas. These are vinyasas of many different subroutines from exact concentration on one major extremity over the other. These vinyasas are more commonly practiced in the West, including the world known Sun Salutation (Surya Namaskar).

These sequences can be practiced independently due to their optimum work of all extremities in one sequence. In order to receive the complete benefits of Yogasana practice, I have said earlier you must integrate this as a vinyasa pattern. Movement without breath is not possible in a logical surface view. Movement without right breath lacks the full range and control of movement, thus lacking the ability to stay within the parameters of Vinyasa Yoga. On the surface, breath is needed to supply oxygen to not only the muscles needed for Yoga practice and all physical practice, but also for the organs. Breath contains vital ingredients (surface speaking, oxygen…deeper speaking, prana [vital air]) that the body is not designed to operate without. So again, without breath, one cannot make movement. So with breath, movement is made…but with quality breath, quality movement and quality organ function is made.

Through my summary of traditional Vinyasa Yoga sequences, we cannot doubt the quality of movement, proven by the absolute ability to utilize multiple bodily parts (internal and external) through even a single non-strenuous pose. In order to gain this ability of quality, you have to enable the movement with quality–with quality breath. In Vinyasa Yoga, breath is anything but simple. It is a state of consciously reversing that which the environment and stressors had previously damaged of the foundation of once-known quality breath. It is even more than this, in the sense that the locks (bandhas) are utilized to create Ujjayi breath. This form of breath is done as a slow, smooth, and complete throat breath, with the use of bandhas to further control the complete exhalation and retaining of new vital breath.

On a surface level, naturally one should know that the slow exhalations promote a lowered heart rate, which in turn steadies a calmness of the mind. Slow, thorough exhalations (with the locks) ensure proper disposal of some of the toxins that choose to excrete via air sacs in the lungs. Improper, incomplete, unconscious exhalations retain these toxins (I.e. carbon dioxide from oxygen exchange), occupying an air sac that could be use for more vital air through inhalation. Complete inhalation and retention (with locks) ensure the time allotted for oxygen/carbon dioxide exchange. In turn, the deeper breath allows for high vital capacity, therefore enabling a higher capability of accepting and utilizing this vital air for movement.

Alone, breathing sequences (Pranayama) are an exercise of their own. It takes conscious effort to obtain true pranic breath…and with this sense of conscious effort, we are then brought to… The Mind. I have stated earlier the breath having abilities to steady and calm the mind. This calmness refers to calming the dross of the mind, calming the veils of the mind, calming those that invade the mind. Outer stressors, situations, expectations, even our own senses themselves, have occupied the mind. It is an untruth that the senses are the mind, that that which we use the mind to perceive have thus become the mind itself. Instead, the mind is veiled by such senses, and has an urgent need to be uncovered.

Pranayama helps turn the focus inward, onto the breath itself (if this helpful) so that one may exclude the senses and find focus on the breath, which is controlled by conscious effort of the mind, and therefore utilizing the mind in all its nothingness. In terms of nothingness, this is in reference to its non existing demands to outer processes. It has nothing of urgency to process, and then only in this state of delivery from its own mental darkness, can one have the ability to discover the mind and its ability, discover its connection (via concentration) to contemplate on any given part of the body, to recognize the Self as it is has acknowledged and contemplated the body, and to become truly in unison with the knowledge of that internally discovered, to recognize that the known is now knowledge to the knower. To become truly one, in Yoga of Breath, Body, and Mind. Namaste. This article is done in complete reference to “The Complete Book of Vinyasa Yoga” by Srivatsa Ramaswami, along with my own personal experiences and findings along my journey in Yoga.

Natasha Randolph is a certified Vinyasa Yoga teacher.

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Teaching Hatha Yoga – Optional Tools for Yoga Meditation

Wednesday, September 29th, 2010

By Sanjeev Patel, CYT 500

What tools and props might be useful for meditation? Sitting in a position that keeps the spine straight is a key element in meditation, but Paulji has also mentioned a position he refers to as “Legs Through the Chair” pose.

By elevating the lower legs through the back of a chair with an open back, the spine is straight while a student is in a supine asana. Although this is more relaxed than sitting on the floor – It isn’t easy to fall asleep when the legs are in this position because the student still has to mindfully hold the knees and hips at 90 degree angles.

Below are some other ideas for optimum Yogic meditation.

Although there is some debate on this subject. Incense (creates smoke) or oils can be used to evoke calm mental states that are beneficial for meditation.

I personally don’t like smoke, but a candle flame, or oil lamp, can symbolize your readiness to tune into the inner light.

Japa Mala beads can be used for counting during meditation. Traditional Roman Catholics often use Rosary beads, which can also be used for counting prayers, chanting, or focusing.

Fresh flowers will always lift your mind by encouraging a mood that is conducive for meditation.

A Himalayan style singing bowl, Rin gong, or a standing bell, will provide the ideal beginning or end to a period of meditation.

Mantra – a mystical symbol encased within a sound structure, a mental tool, through repetition helps the mind in its journey to transcend normal limitations.

Select your clothing carefully. Wear nothing tight or restrictive so as to be uncomfortable. Tight clothing will only make you focus on being uncomfortable. Your body temperature will drop during meditation. In some cases a robe, shawl, or blanket might be necessary to keep warm.

Meditation requires a supportive seat, zafu cushion, zabuton meditation cushions, seiza benches, meditation benches, meditation chair, a meditative stool, pillow, or a special rug. You must be comfortable to concentrate. In some cases a simple chair and a blanket may be good props for meditation.

Students need a calm, relaxed, or sacred room, where one can find inner peace.

A Yantra, which is a geometric picture used by Yogis use for focusing one’s attention during meditation.

Below are Three Basic Methods of Yoga Meditation:

Body Witnessing: Simply mindful watching and observing what is unfolding during meditation within our bodies.

Mind Witnessing: This is of the same nature, but one is witnessing one’s thoughts, emotions, and reactions to such things.

Energy Witnessing: One is witnessing the energy levels present in the body.

Hari Om Tat Sat

© Copyright 2010 – Sanjeev Patel / Aura Publications

Sanjeev Patel is a certified Yoga teacher and an exclusive author for Aura Wellness Center.

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

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 Meditation – Where do I start?

Friday, September 10th, 2010

By Sanjeev Patel, CYT

Many Yoga teachers have difficulty explaining their meditation practice to students.  What is Yoga meditation? Yogic Meditation is a discipline in which a Yogi transcends the reflexive mind into a deeper state of awareness (consciousness). There are many forms of meditation, with many different lineages. Some are based on a philosophy, or a religion; and some are contemporary styles.

To name all the forms of meditation practiced in Yoga would make a large and handsome book. Rather than approach all forms of meditation, let’s look at the easiest way to meditate, and enjoy the benefits, in the shortest amount of time. After you have successfully practiced meditating for one month, then feel free to experiment with other methods.

The spine should be straight. This is the first factor of successful meditation. Some Yoga students have a difficult time sitting still. If a student comes from a chair sitting culture, he or she will have even more difficulty sitting still and keeping the spine straight.

Instead of focusing the mind, this student is uncomfortable and thinks of pain in the back. Paulji has a method for being comfortable while meditating right away. “Legs through the chair pose” is the posture he advises to keep the back straight. Hence, the student can focus on meditation instead of a pain in the back.

Legs through the chair is easy. Put a blanket on the seat of a chair with an open back, and roll out a Yoga mat in front of that chair. Lie on your Yoga mat. Bring your knees to your chest, and extend your lower legs onto the seat and through the open back. Let your lower legs relax on the blanket that covers the seat. Adjust until you are comfortable with your spine completely flat.

Now, let your body relax, place one hand on your navel and one hand on the center of your chest. Let your elbows gently root into the ground and close your eyes. Focus on your navel and notice how it moves up with inhalation and down when you exhale.

Observe your breath and nothing more, Don’t make judgments, try to control your breath, or extend your breath. Just enjoy each breath like you are on a peaceful ride to a blissful destination. You are now meditating because your mind is only focused on one task.

Do this same Yoga meditation technique for 30 days and feel your mind change. This simple breath awareness technique has changed many Yoga students lives. Students who had difficulty with other meditation methods had no problem learning how to do this. You can always change the asana or extend your breath cycles after you have mastered the foundation of Yoga meditation.

Hari Om Tat Sat

© Copyright 2010 – Sanjeev Patel / Aura Publications

Sanjeev Patel is a certified Yoga teacher and an exclusive author for Aura Wellness Center.

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

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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The Yoga Sutras of Maharishi Patanjali

Wednesday, September 8th, 2010

By Sanjeev Patel, CYT

Many versions of the Yoga Sutras exist. Patanjali’s writings have been translated from Sanskrit to all of the major languages. The world reads Patanjali’s words and wishes for more. How can we benefit from reading his words? What will we learn?

When attending my first Yoga teacher training at Aura, Paulji told us, “The Yoga Sutras are an epic.  Repetitive reading and pondering can be appreciated over time. This same phenomenon exists, when you see a great movie more than once.”  In brief, what can you find in The Yoga Sutras? Many good things, but here are a few reflections to ponder from an unknown author.

“Mastery is only achieved by becoming one with that which we seek to master. Theory comprehension, data collection, statistics, and observation can only take one so far.

For example: One can never master baseball if they have never picked up a bat or a ball. They can comprehend the theory, they can observe the game, they can hear the sounds and smell the smells, they can quote statistics, but they cannot master the game. Players are told to “be the ball” in order to excel and master the game.

Don’t just see it, but feel it, really be it. Feel when the time is right, when all of the elements combine in just the right way for the perfect pitch, the perfect swing. Allow the bat to be an extension of yourself, not a thing you hold. Don’t push the ball as you pitch, allow it to fly as if from you. What does it feel like to soar through the air?

How does the air affect you? What holds you back? What will make you go higher, further, faster? Where do you want to go? Mastery cannot be obtained by any means other than surrender and through surrender, anything can be mastered.

The true solution to perception is that the spiritual man looks down upon psychic nature and observes it. The solution of the mystery lies not in the “mind” but beyond it. When the Self reaches self recognition, self comprehension, this is from one point of view the whole evolutionary process.”

If you are taken back by this writing, you are not alone. I’m completely impressed and I can’t find the original source! If you got nothing out of it, read it again a few times.

Hari Om Tat Sat

© Copyright 2010 – Sanjeev Patel / Aura Publications

Sanjeev Patel is a certified Yoga teacher and an exclusive author for Aura Wellness Center.

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

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Hatha Yoga to Boost Your Immune System – Part 2

Thursday, August 26th, 2010

By Susanna Kubarth

Flow of Energy

The reason behind Yoga’s harmonizing and healing effects may lie in its impact on the energy system of our body. Unlike traditional gymnastics or sport, Hatha Yoga not only affects the superficial layers of skin, muscle and ligaments, but literally reaches deeper, to the connective tissues and fascia. Modern science has recognized that the network of connective tissue in the body actually houses the network of energy-currents described by Eastern medicine and phi-losophy. (GRILLEY, p. 6) This network is called Nadis (Indian tradition) or meridians (Chi-nese tradition). The currents of life-force can be vitalized and harmonized through intelligent, gentle and persistent traction on the fascia and connective tissues in Asana practice.

Some knowledge of meridian theory can be very helpful, as it will help us understand how postures affect the flow of life-force, or Prana, in our body. With this understanding, we can make better use of Asanas to assist our immune system:

Ancient Chinese medicine and philosophy hold that our bodies are made up of five elements (water, fire, earth, wood, and metal) which are not literal designations, but are best thought of as five processes and behaviours of life-force. The fundamental statement in this theory of elements is that all five elemental expressions of energy regulate and nourish each-other. If one element gets out of balance, being weakened or overly dominant, the entire system will suffer. The imbalance first shows as some kind of psychological malaise before actually be-coming a physical ailment.

This holistic Eastern approach also explains why even seemingly unconnected ailments, such as headache and constipation, are connected. Sometimes, bringing just one element back into balance will have a domino effect on the entire system. (POWERS, p. 13-19)

How are the five elemental expressions of energy produced and distributed in the body? Simi-larly to the Indian concept of the life-essences (Paramojas and Aparamojas) described earlier, Chinese yogis believe that we are born with a set amount of life-energy (prenatal Chi), which is stored in the kidneys. However, we can accumulate energy through external sources (food, liquids, air, etc.). (POWERS, p. 19 f.) This raw energy is then broken down into five elemental energies, which flow along specific currents, or meridians, within the connective tissue of the body. Each element has two main meridians, which are named after the organs they primarily supply energy to.

Although weak immune defence can be caused by the imbalance of any element in the body, sooner or later, the imbalance will affect the entire system. However, Chinese medicine sug-gests that the element of water should be strengthened first and foremost to help immune de-fence, since it is linked to the basic life-force stored in the kidneys. The element of water is represented by the urinary bladder and kidney meridians. Setting up a Yoga practice to en-hance the flow of energy in these two “water”-meridians, as shown in the practice suggestions further down, can have astonishing effects on your overall well-being, health and immune system.

The Mind

Yoga encourages us to be inquisitive and reflective on and off the Yoga mat. Our mental and psychological state has a tremendous effect on body and health. Prolonged experience of emotions such as anger, fear or loneliness, and the thoughts that come with these emotions, negatively affect our immune, nervous, and hormonal system. Yoga’s techniques and medita-tive approach help soothing such strong emotions, and relax and train our mind. They can boost our “psychological immune system”, helping us to remain calm and adaptable in the midst of life’s ever-changing flow.

Practicing mindfulness in Asanas, Pranayama and Meditation will ultimately create more awareness in everyday life. We’ll begin to understand the effects that our lifestyle choices have on our mood and energy level, and we’ll be faster to recognize factors that are health-hazards (be they inward or outward). By slowly getting in touch with our needs and rhythms, and ridding ourselves of misunderstandings about our wants and identity, we will be able to make better and more informed choices in all aspects of our life, whether it is Yoga practice, our diet, work, hobbies, friends, environment, and the ways in which we think and act.

Our immune system will profit as we get to know our needs and constitution better. We will be able to better adapt to changes inside and around, and to live our lives in ways that nourish us, keeping us stable, healthy, and resilient.


How to boost your immune defence through Hatha Yoga practice

The following suggestions aim at tying together all the factors discussed above in a practical way that can help assist the immune system. The practices were carefully selected, based on the findings of generations of dedicated Yogis and my own personal experience dealing with repeated infections, fatigue, and low resilience due to a weakened immune system. However, they can only represent a selection of the most beneficial practices..

In general, it is not recommended to practice Yoga when ill or very weak, but there can be exceptions. I have sometimes felt the urgent need to come to my Yoga mat when I already felt ill, and in these cases my gut feeling always proved to be right. On the other hand, I have noticed that some practices have the “side-effect” of triggering illnesses hidden in our system, if practiced inattentively and beyond the body’s momentary capacities.

The practices of Hatha Yoga are powerful, and can be used for good or bad. It is mindfulness that makes the difference. Yoga provides guidelines, and encourages its students to find their own answers based on these rules of thumb.

Restorative and “Yin” style Yoga

Both Eastern and Western medicine recommend rest and sleep when the immune system is already weakened. If this is the case, chances are that vigorous exercise and movement will only cause more loss of energy and aggravate the situation. A daily set of restful Yoga poses will help the body refill its energy. Even when you’re “just” experiencing a stressful period in your life, it is still helpful to weave in restorative poses into your practice. This will refresh you and increase your resistance to illnesses.

Try practicing close to the floor and with props when you feel weak. Choose few poses, but hold them longer. Rest and recuperation are most important.

In Restorative Yoga, Asanas are chosen and combined based on their therapeutic value, and practiced with props for maximum relaxation in the pose. You will spend more time in a pose, become quiet and still, and your body will be able to fully assimilate its benefits on all levels.

Suggested restorative poses:

B.K.S. Iyengar recommends practicing mild supported inversions and supported reclined backbends; such as Supported Bridge, Supported Bound Angle, Supported Inverted Staff, Supported Shoulderstand and Plow, and Supported Legs-up-the-Wall, and Corpse Pose. (IYENGAR, p. 308 f.)

Inversions are immensely beneficial to the entire organism. They rest the heart (venous blood return is supported by gravity), improve circulation, soothe the mind, clear the airways from mucous, and help strengthen the diaphragm which will in turn lead to better oxygenation. Backbends help open the lungs for better oxygenation and stimulate the thymus. (This organ is located above the heart and part of the adaptive immune system, producing T-cells.)

From all the mentioned poses, Legs-up-the-Wall Pose and Corpse Pose may have first priority. Legs-up-the-Wall is praised by many Yoga teachers as a panacea for many ailments. It is also recommended when the Shoulderstand is not an option for you (severe hypertension, sensitive neck, or menstruation). When practiced with props, Legs-up-the-Wall Pose, is a combination of a mild inversion and backbend. Corpse Pose is the ultimate pose for rest and relaxation.

Susanna Kubarth is a certified Yoga teacher. She teaches Yoga classes in Graz, Austria.

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Hatha Yoga to Boost Your Immune System – Part 1

Wednesday, August 25th, 2010

By Susanna Kubarth

This paper examines Hatha Yoga’s contribution to a strong immune system, based on research both of modern western and ancient eastern medicine. It will also provide guidelines of how one can to adapt their your practice so as to boost their immune defence.

How the immune system works – the Western approach

Our immune system protects us from invading pathogens and eliminates malignant and modi-fied cells from the body. It can be likened to a complicated team-play of organs, cells and molecules. It relies on two different systems, : the innate and the adaptive immune system.
Our innate immune system represents the defence mechanisms we are born with. It comprises physiological and anatomical barriers, such as the skin, mucous tissues, tears, sweat, urine, intestinal bacteria, etc. When pathogens pass the physiological barriers, the innate immune system is responsible for the first line of defence, and it reacts quickly and equally well to in-vading pathogens.

Our adaptive immune system on the other hand constitutes of all defence mechanisms devel-oped by the body over time, as it is capable of remembering previously encountered patho-gens. This is why the adaptive immune system reacts more slowly, but specifically to each pathogen, for instance by producing antibodies that match the pathogen. (GENE MAYER-MAYER).

Ayurveda’s & Yoga’s approach to the immune defence

The ancient Indian medicine of Ayurveda names Ojas as the overarching term defining our immunity and life energy. Ojas is the extract or essence of the seven body tissues known in Ayurveda. It is only produced when all the requirements to build healthy tissues are fulfilled. (TRÖKES & GUNERT, p. 32) Ojas can be likened to an immaterial metabolite of the body tissues that defines our energy level, immune defence, zest for life and charisma.

Similar to our the two immune systems that the Western approach identifies, Ayurveda di-vides Ojas into two categories: Paramojas represents the stock of life-essence we are born with, and it can not be refilled. The second kind of life-essence, Aparamojas, can be amassed. Ayurveda and Yoga give a great number of suggestions to increase health, immunity, and well-being by accumulation of Aparamojas. These measures include right proper lifestyle, right proper food, correct exercise, the right proper attitude and many more. (ROSENBERG, p. 24 f.)

What impairs the immune system and how Yoga strengthens it

Factors such as prolonged exposure to environmental toxins, consumption of drugs (including alcohol and nicotine), lack of exercise and sleep, malnutrition, and chronic stress are some of the main factors that impair immune defensedefence. Many of the mentionedthose factors throw the self-regulating mechanisms of our body off- balance and inhibit proper communica-tion between various regulation units in the body. Psychoneuroimmunology has shown there is a direct interaction between the immune system and the central nervous- and hormone system. The pituitary glands, the adrenals and the immune cells are the main control systems in this interaction. (NEUMANN & TRÖKES, p.11). We can see the importance of this interaction when looking at stress, which is one of the major causes of a weak immunity. Stress blocks communication between the central nervous system and the immune system (GODBOUT & GLASER).

A well-designed, regular practice of Hatha Yoga will not only alleviate many of the symptoms caused by a weak immune system, but can help eliminating eliminate many of the factors that caused its debilitation to begin with. The practices of Hatha Yoga have many positive effects on our health, but these are the most outstanding ones (ones?) relating to immune defence:

 Circulation & Oxygenation

When it comes to health, Western culture advocates proper diet, exercise, and drugsmedica-tion when problems arise.. Eastern approaches suggest that proper breathing should come even before those factors. Taking in drugsmedication and foods to heal ourselves is much more effective when our bodies are able to process them. Proper eating without proper breathing is like putting excellent firewood into a stove, but forgetting to open the airvent so it will burn properly. The result is that the processing of drugsmedication and foods can actually costs the body more energy than what it gains.

The practices of Hatha Yoga were designed to foster life-energy and re-establish the deep and vitalizing breathing patterns we can observe in little children. These patterns are often lost due to lack of exercise and poor posture, social and psychological inhibitions and constraints, and unhealthy environment and lifestyle choices. By the time of adulthood, breathing is usually shallow and short, and provides minimal energy – just enough to get by with. (HEWITT, p. 68) It doesn’t come as a surprise that we fall ill easily in such a state.

Many poses as well as the practices of breath control (Pranayama)Asanas and practices of breath-control (Pranayama) improve the elasticity and strength of the respiratory unit, clear the airways, and help increase the oxygen intake. Holding poses for a longer time creates healthy stress or pull on various tissues of the body, supporting the release of toxins and blood circulation through them. The combination of slow movements and deep breathing (e.g. in Sun Salutes) favourably affects beneficiallyincreases oxygen intake and the circulation of blood and lymph. The mechanical impact on the bowels stimulates digestion. According to some Eastern doctors, Eastern medicine views the intestine is as the seat of our immune system, so it is crucial to assist its work of assimilation and elimination.

Thus, Hatha Yoga helps supplying all the organs, tissues, and ultimately the cells and immune cells, with fresh oxygen, as well as excreting toxins from them . (SIVANANDA YOGA CENTER, p. 178-187) According to Ayurveda, only well-nourished tissues will produce the life-force of Ojas, which gives us resilience and radiant health.

 Central Nervous System & Hormonal System

As we have seen, stress is one of the greatest enemies of immune defence. Slow and restora-tive Yoga practice gives body and mind time to calm down and to cleanse from the negative effects of stress. Remember that low immune defence goes hand in hand with an interruption of communication of the hormonal, immune, and central nervous system! Mindful and slow-paced Yoga practice will assist the body’s innate effort to re-establish integrity and harmony between all the units that make up a healthy immune system.

Yoga indirectly affects the central nervous system in the spinal cord through bends, twists, and stretches of the spine, which tone the nerves and free them of compression . Thus, Yoga postures improve neurotransmission and stabilizes the reactions of the central nervous system to stress, strong emotions, atmospheric conditions, and other circumstances. This in turn increases resilience against illness.

Besides working on the nervous system, Yoga affects hormone secretion. Regarding immune defence, the pituitary and adrenal glands play a particular role. The pituitary gland is a master gland regulating the entire endocrine system and determining our “inner rhythms”. The adre-nals produce cortisol and adrenaline. The adrenal hormones are necessary to prepare the body for a “fight or flight” scenario in stressful or life-threatening situations, by raising the heart rate and blood pressure, and minimizing immune defences and digestion to save energy, amongst others.

If the body remains in this condition for longer periods of time, as it is often the case with ‘modern’ Western lifestyle, this drastically weakens our defences against illness. Yoga can normalize the secretion of adrenaline. It also has a balancing effect on the pituitary gland, which synchronizes the entire hormonal system. (SIVANANDA YOGA CENTER, p. 186)

However, we need to be cautious about how Yoga affects the hormone system. There exists a wide-spread belief that Asanas stimulate the endocrine glands directly through pressure or massage. However, western science disagrees. Our health depends on constant readjustments in the body to maintain balance (Homeostasis). It would have disastrous effects on this bal-ance if hormones were released into the blood stream every time we bumped into an object, twisted or bent in specific ways, or experienced any other kind of mechanical impulse on the endocrine glands. We would be experiencing almost dizzying fluctuations of our mood, en-ergy level, hunger, sex drive, and so forth! (SCHMIDT 2010)

Still, western science does not deny the obvious effects of Hatha Yoga on the hormone sys-tem. Scientists concede that they still do not know exactly how this happens, even if research has shown that it can not happen through mechanical impulses. One possible answer is that Asanas train our entire body to self-regulate faster and more efficiently, increasing its capaci-ties to ward off illness.  (SCHMIDT 2010)

Susanna Kubarth is a certified Yoga teacher.  She teaches Yoga classes in Graz, Austria.

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Yoga and Children

Wednesday, July 28th, 2010

My experience affirms that it works.

By Linda L. Viel

Children that practice Yoga will lead a more stress-free life. I have been practicing Yoga for six years and during the last few years of my 35 year Middle School teaching career, I found that teaching the students in my grade six classes a few asanas, postures, and simple meditation or relaxation techniques really helped them to focus on the task at hand. We started the day with some breathing and simple stretches while they are in their seats. Before taking a test we stretched and breathed away a lot of the stress. We even did a little tapotement on the head to stimulate the nerve endings and enliven their focus abilities. One of my students saw me while I was out shopping one day, several years later, and told me he still used the techniques I taught him. He said they really helped him get rid of his test stress.

During the last two months before I retired, I was assigned the detention classroom to oversee the students that were having a hard time in class and were asked to leave the regular class for a time out. I would play very calming music as a background and teach them a few stress relieving moves and breathing techniques. They would sometimes enter in a very agitated state and after a few minutes of the calm atmosphere in the room I would see them relax enough so they could actually ask to do work. This was a new approach and had positive results for this classroom. Some students actually asked to come to this class because of the calm they felt there and could then do their work. Just recently I returned to school to help with the testing of a small group of special needs children.

The first day we practiced a few stretches and breathing techniques prior to testing. The next day they asked “Can we do Yoga before the test today?” I was surprised they actually asked to practice. I think it helped them relax and focus better the day before because they made sure we did the exercises before the rest of the tests. The stressful middle school years, because of the many emotional and physical changes children undergo, is a wonderful time to incorporate Yoga into the day. My experience with children and the positive results it has, has led me to become a certified Yoga Teacher so I can help students and adults improve their lives.

After completing the Aura training I am enrolled for the YogaEd K-8 teacher training at Kripalu this summer to improve my skills and give me a retirement career. I convinced my 500 HR Kripalu teacher friend to apply for a Grant to take the YogaEd training. He was awarded the Rachael Greene Diversity Ed grant and we will both be working at my old Middle School to train the teachers how to incorporate Yoga into their daily classes and also to train a class of students with special emotional needs to utilize the mind body connection to help them deal with the stresses and emotional frustrations in school and at home. Currently we offer an after school Yoga class for teachers and they tell us they can’t wait for the training in the Fall. I am looking forward to helping students and teachers embrace Yoga as a beneficial life practice.

I did research the benefits Yoga has for children to affirm what I was noticing. I found that there are many programs designed for children and that the professional research confirms what my personal experience has taught me. I would like to share what I have learned about Yoga and children.

I read many articles about Yoga and children. Mira Binzen summed it up nicely after attending a Symposium on Yoga Therapy and Research, in 2007 and found that” real research” has now been done and has proven what she already knew about Yoga and children. She sums up what she found. “Experience has shown [her] that yoga is an excellent system for promoting healthy development and can be an incredibly effective means of facilitating wellness in children. It is noninvasive and its ‘side effects,’ including improved self-esteem, emotional equilibrium, more energy and the ability to self-calm, are completely benign if not totally beneficial.” What she expressed is exactly what the research showed. They are the same things I noticed while working with children.

The specific benefits that a Yoga practice gives children are the same as the ones adults receive.

• It boosts concentration, focus, and attention

• It increases the self esteem and confidence

• It enhances creativity and imagination

• It develops strong, flexible and healthy bodies

• It gives an experience of a relaxed state of body and mind

The children of today lead faster more stressed lives as do adults. Many do not get much physical exercise and eat a diet that is not as healthy as it should be. Obesity is a problem for many today. Just sit and watch the children come out of a school. It doesn’t matter if you watch Elementary aged, Middle School aged or High Schoolers, obesity is a problem. The amount of physical movement has lessened over the years. Many of the more active students still need the benefits of Yoga to relieve stress. The growing bodies of our youth need exercise not only for proper body development but for proper mental development. They need to learn skills which will allow them to slow down and be in the present moment.

They need the proper body alignment which facilitates appropriate balance while their bodies are growing. The mind needs to be able to slow down and quiet the chatter. The relaxation response needs to be relearned so they can deal with the stresses that are generated in their busy lives. Better focus will result from breathing techniques learned in a Yoga practice. Knowing how and when to use the ocean breath, dirga or three part breathing, or alternate nostril breathing will come in very handy when stress begins to get out of hand. By learning to focus on the present, the child will not feel overwhelmed by the amount of homework due or the test they need to study for or take but will be able to focus solely on the job in front of them. All of these needs can be addressed by developing a Yoga Practice for children. So far we know that Yoga can be a form of stress management, it can be viewed as a sport (alternative challenging exercise), it can be thought of as a natural medicine since illness occurs less in a healthy body and mind.

Now we know what it does, how do we go about accomplishing our goal of getting children to practice Yoga? The first thing we should do is show them the need for it. It needs to be enjoyable and rewarding.

In the May 2010 issue of Kripalu Online Exploring the Yoga of life, I read an interesting article that explained the benefits of daily meditation for teenagers. Brian Leaf explained while talking to a stressed teenage boy “Running builds your endurance. Bench-pressing builds your pecs. Sit-ups tone your abs. Similarly, meditation builds your concentration “muscles” and strengthens your ability to stay focused.” He suggested a five minute daily meditation practice morning and night to help deal with the stress and focus problem the student was experiencing during tests. The following is the practice he suggested.

Leaf explained,“Here’s how to meditate. Sit in a comfortable position on a chair or cushion. You need not imitate a swami with your legs twisted together. Then close your eyes. Relax your face. Relax your body. Sit up straight, but relaxed. Become aware of your breathing. Find a spot where you notice your breathing, either the rise and fall of your belly or the in and out of air through your nostrils. Bring your attention to this place. Now, count 10 normal breaths. Unless you are already a Zen monk or a superhero, your mind will probably wander. That’s okay. You’ll start counting “One, two, three, …” and then wander off and think about breakfast, the SATs, or yesterday’s game. Whenever you notice that your mind has wandered, gently come back to counting the breath. Start over at 1. If ever you make it to 10, start over at 1. Do this for 5 minutes.

“Five minutes of this every morning and every night will change your life. Your concentration will improve. Your grades will go up. Your SAT score will go up. Your stress level will go down. It’s a win-win.”

This practice is easy and it doesn’t take much time from the busy day. It is important to note that “noticing” the mind wander is very important when trying to learn how to meditate. The acknowledgement that the mind is “thinking” helps to “let go” and get back to the practice. The five minute routine doesn’t take long and if practiced will give the results that were promised. Five minutes is easy to fit into the busy day and will become habit because the rewards are beneficial for the whole day. Students of all ages can benefit from brief meditation experiences.

Engaging children in a Yoga practice has some basic elements but will change a little as the needs of the individuals in the group change. It is just like teaching school no two classes are the same and the teacher must be able to adapt and modify quickly as things change.

First set up a routine so the children know what to expect. In a Yoga studio shoes are off at the door, you get your mat, find your space and sit or lie quietly waiting for class to begin. This is good for children too. Classes should be of a length to suit the age you are working with. The younger the children, the shorter the class, due to attention span differences. For an elementary class 20- 30 minutes is good. For a Middle school child 30-50 minutes and High school an hour is fine for a formal practice. Teaching short 5- 10 minute techniques to reign in stress or improve focus is great and can be used throughout the day when needed.

The actual practice can be made more game like for the younger ones and more sport like for the older students. Middle School aged kids think they are very adult so a more mature connection is necessary. A connection to famous sport personalities is a great way to connect with the boys. They need to know it is “manly.” Of course the plan of action would be centering, warm-ups, breathing, asanas and relaxation. There are many asanas that can be looked at as animal poses or actions and really catch the fancy of the children.

Examples of these poses are cat, dog, lion, cobra, eagle, fish, frog, crocodile, and crow, blue whale (bridge pose), butterfly, pigeon, tortoise, locust, dragonfly (shoulder-stand variation), cow, and camel. Relaxation ideas can be as simple as listening to the ticking of a clock or timer to quiet the mind, breathing and counting on the fingers one to five for younger children, or feeling the breath as the belly rises and falls. The child can feel it by placing their hands on their belly or by feeling the rise and fall of a small stuffed animal placed on their abdomen. Of course, calming music can be played as a background while children take up a relaxing pose like deadman’s pose(savasana), child’s pose, candle (legs up the wall), little buddha (lotus),or the sleeping snake. The sleeping snake is good for a group of friends.

Children lie down one by one with their head resting on the stomach of the other. They feel the rise and fall of the belly of the person their head is resting on. Breathing techniques that help are the breath of joy for invigoration; the humming bee breath is good for relieving the stress of oral speaking; the sighing breath helps to relieve stress as does the ocean breath. Alternate nostril breathing is good for balancing the mind and improving focus. Simple chanting of sounds has a very hypnotic effect with children. The vibrations resonate through the body and have a chakra cleansing effect. Practicing diaphragmatic breathing, progressive muscle relaxation, visualizations, and affirmations are all ways to raise stress free kids.

A well rounded practice is one the children will want to do because it is fun and they can feel the results. Children that enjoy Yoga will soon be showing it to their parents and friends. Parents of my students and children from other classes have asked me about Yoga and I gladly help out as much as I can. Reducing the many everyday stresses and maintaining a supple, fit body via a Yoga practice will carry over from childhood to adulthood. The children of today are our adults of tomorrow so why not develop healthier ones by practicing Yoga?

Cited Resources

This is a partial list of the articles that I read while working on this paper. There were many more which concluded that Yoga really works for children.

Archive for the ‘yoga for children’ Category http://www.yoga-teacher-training.org/blog/category/yoga-for-children/

Animal Yoga Poses for Kids Article by April Duke Read more: http://www.brighthub.com/health/alternative-medicine/articles/14352.aspx#ixzz0mmCB9Wb8

Benefits of Yoga During the Teen Years An excerpt from “Yoga for Teens” by Thia Luby http://www.beliefnet.com/Holistic-Living/Yoga/Teen-Yoga/Yoga-for-Teens.aspxFour Ways to Help Your Kids Become Stress Free Posted on09 February 2010 http://yogainmyschool.com/2010/02/09/four-ways-to-help-your-kids-become-stress-free/

Freedman, Francoise Barbira, Bell Gibbs, Doriel Hall, Emily Kelley. Yoga and Pilates For Everyone A complete Sourcebook of Yoga and Pilates Exercises to Tone and Strengthen the Body with 1500 Step by Step Photographs. Hermes House. 2006.

Kids Get Health Benefit From Yoga By Megha Satyanarayana Detroit Free Press http://www.latimes.com/sns-health-kids-yoga-benefits-health,0,6282601.story

Taking kids to the mat:Structuring yoga classes for children Fall 2004 by Craig Hanauer Craig Hanauer, a Kripalu Yoga teacher, board-certified art therapist and longtime director of Kripalu children’s programs, has designed and implemented a full-time yoga program at The Parkside School, a special education elementary school on New York City’s Upper West Side. Craig will offer the workshop Every Kid’s Yoga: Teaching Yoga to Children with Varied Abilities and Needs at the 2004 KYTA Conference, Oct. 21-24.

Why Yoga For Kids is Good. November 2nd, 2007 By Yardley Moore. http://www.aurawellnesscenter.com/2007/11/02/why_yoga_for_kids_is_good/

Yoga Benefits Teens – Helps Them Deal With Many of the Challenges Specific to Adolescence November 7th, 2009 By Donna K Freeman http://www.aurawellnesscenter.com/2009/11/07/yoga-benefits-teens-helps-them-deal-with-many-of-the-challenges-specific-to-adolescence/

Yoga Breathing Exercises – Air Walk Posted on13 January 2010 http://yogainmyschool.com/2010/01/13/yoga-breathing-exercises-air-walk/

Yoga for Children–Now Proven Effective!

Experience of yoga meets experimentation of the West at SYTAR.

By Mira Binzen http://www.yogachicago.com/mar07/yogachildren.shtml

Yoga For School Age Kids. Feb. 25 2010.by Rick A. Lee. http://www.aurawellnesscenter.com/2010/02/25/yoga-for-school-age-kids/

Yoga for Kids – Teaching Our Young Ones How to Deal with Stress January 10th, 2008. Bob A Nicholson. http://www.aurawellnesscenter.com/2008/01/10/yoga_for_kids_teaching_our_young_ones_ho/

Yoga for Teenagers By Michael Russell . http://ezinearticles.com/?Yoga-for-Teenagers&id=218760

Yogic Tips for Test-Taking Teens by Brian Leaf Reprinted with permission from McGraw-Hill’s Top 50 Skills for a Top Score: ACT English, Reading, and Science, by Brian Leaf. © The McGraw-Hill Companies, Inc. Read in the Kripalu Online May, 2010.

Yoga Twists for Kids Simple and Beneficial Posted on18 December 2009 http://yogainmyschool.com/2009/12/18/yoga-twists-for-kids-simple-and-beneficial/

Linda L. Viel is a certified Yoga teacher. She teaches Yoga classes in the Salem, Massachusetts area.

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The Health Benefits of Yoga

Monday, July 12th, 2010

By Amy Weisbrot

Yoga is an ancient science that originated in India, over 5,000 years ago. It is a system that incorporates breathing disciplines, moral codes and meditation techniques. Yoga is designed to improve well-being and achieve balance in all aspects of life.

The word Yoga is derived from the ancient Sanskrit language, meaning “to yoke, or join together.” Yoga promotes unity on different levels. It is based on the belief that the body, mind and breath are intimately connected or united. By controlling the breath (pranayama) and holding the body in asanas (postures), Yoga contributes to physical and mental rejuvenation.

Hatha Yoga is the physical branch of Yoga that focuses primarily on body postures to open the body and heart. Hatha Yoga is the most common form of Yoga practiced in the West. Ha means “sun,” and tha means “moon,” so Hatha Yoga is about combining the energy from the masculine sun energy and the feminine moon energy. Together, they produce harmony and balance. There are many branches of Hatha Yoga, and they all incorporate asanas or postures. Some asanas help to develop strength and improve balance. Other asanas are gentle stretches that improve flexibility.

The regular practice of asanas and breathing exercises (pranayamas), helps to ensure overall health, flexibility and strength. This paper will attempt to explain how the practice of Yoga benefits one’s health.

The human body has two nervous systems: sympathetic and parasympathetic. Most people know the sympathetic nervous system as the “fight or flight” system. It causes the breath to quicken, the blood pressure to elevate and the body to be flooded with stress hormones. Historically, hunters experienced the fight or flight response when fighting with dangerous animals. In today’s world, we experience the fight or flight response when we are stressed out from everyday life. (deadlines, traffic, unrealistic demands at work, short staffing, etc.) The health consequences from overstimulation of the sympathetic nervous system can be high blood pressure, ulcers, migraines, and even heart disease. I remember the first lecture in nursing school was “stress is the number one killer,” (followed by the next lecture: “good hand-washing techniques.”) Getting a handle on stress is what brought me to pursue the study of Yoga in a deeper way.

The parasympathetic nervous system slows down the breath and lowers blood pressure. When the blood does not need to rush to the muscles, it is free to travel to other organs that are needed for our health, and consequently, long-term survival. This allows the body to repair the damage incurred during our stressed out lifestyle. Pranayama encourages the parasympathetic nervous system to allow stress reduction and this subsequent healing to occur.

Perhaps one of the most important lessons I have learned by studying Yoga is: “the mind follows the breath.” By focusing on your breath, you can slow down your nervous system. My Yoga teacher frequently says: “the quality of the breath reflects the quality of the mind.” There is a total connection between our breathing and our emotional, mental and psychological state of mind. When we are stressed out or scared, our breath becomes quick and shallow. When we are relaxed, our breath is slow and deep. So, we can actually choose to change our mental state by changing our breathing.

Yoga practice also focuses on asanas or posture to improve strength and suppleness and unblock energy. Yoga differs from other forms of exercise by using motions that don’t cause strain on the body, yet it uses almost every muscle. Each asana is performed slowly, in fluid-like movements. By avoiding violent movements, lactic acid build-up (which can cause fatigue) is not produced, as it is in other forms of exercise.

Yoga exercises are based on a scientific formula of deep breathing, stretching, relaxation, concentration and increasing circulation. Daily Yoga practice is scientifically proven to increase focus and concentration. It is also linked to the relief of depression and increased creativity. It improves muscle tone and strength.

Yoga asanas have a wide range of therapeutic effects on both the body and mind. Examples of this can be seen in the following postures:

Back bends help us to face our fears and to be brave.

Balancing poses increase awareness and confidence.

Compensation postures help to neutralize tension after a posture.

Inversions stimulate the thyroid and boost the immune system.

Restorative poses help us to go inward and relax.

Seated poses calm the mind and rejuvenate the organs.

Standing poses help improve posture and strength.

Sun Salutation creates body heat and increases energy.

Twists help the body to rid itself of toxins.

Yoga increases blood circulation and oxygen through deep breathing. Also, when a posture is held and then released, a surge of oxygenated blood bathes different organs and tissues that might not ordinarily receive this healing energy.

Other benefits of Yoga include:

Improved digestion through deeper breathing that stimulates abdominal organs.

Increased oxygen supply to the brain, which contributes to clear thinking.

Increased energy levels and improved vitality.

Improved immune system through reduced stress, fear and anger.

Yoga is an powerful agent for personal change and growth. Yoga practice shows greater results than any tranquilizer without the side effects of drugs. It teaches you how to focus your mind and improves concentration. Yoga philosophy assists with transcending problems and suffering. I have personally witnessed women who are addicted to pain killers and anti anxiety medications, become more alert, focused, relaxed, and less anxious through regular practice of yoga and meditation.

I sincerely believe that Yoga is for everyone. Many of the women I work with are hesitant to try Yoga, because they are intimidated by the physical practice of asana. While the benefits of asana are important physically, I explain that the deep connection to ourselves and the rest of the world has an equally important benefit. Yoga is incomplete without meditation and spiritual knowledge. I try to impart that feeling of oneness when sharing Yogic teachings.

Children benefit from Yoga just as much as adults! It helps to increase their body awareness, flexibility, coordination, and strength. Yoga also helps their concentration and ability to focus. My granddaughters love to practice Yoga with me, and I have used Yogic breathing techniques on many occasions to help them to relax when they are in stressful situations. (test anxiety, dentist appointments, first trip to the acupuncturist, etc.)

Studies have shown that children who practice Yoga and/or meditate develop self confidence that helps them to excel at school. Children who practice Yoga also learn to tune into their bodies at an early age, developing self-awareness and coordination that can help them throughout their lives.

Studies have shown that Yoga is an effective self-help therapy for children with Autism, ADHD, and ADD. Yoga has been reported to be beneficial in reducing hyperactivity in children. Children with special needs have shown an increase in the ability to pay attention for longer periods of time without fatigue.

Yoga is a non-competitive activity that encourages children to co-operate

with one another and experience a feeling of oneness that they don’t often have the opportunity to encounter at school. There is no “best!” (or worst!) Children can challenge themselves, and help each other learn different postures, too! Childhood is an ideal time to introduce yoga. Their young minds are curious and eager to learn about their environment. The younger they are when they begin Yoga, the easier it becomes for them to start a practice. By practicing different poses with names of animals and wildlife (“eagle pose,” “cat/cow,” “cobra,” etc.) Yoga can teach children about nature, inspire their imaginations, and stimulate creative thinking. Kids learn by playing, moving and imitating. They learn by watching each other, and practice compassion by helping one another toward a mutual goal.

Children have the advantage of already being flexible, and Yoga provides an opportunity for them to maintain this suppleness and develop a strong, healthy body. Yoga also teaches children to value their breath. Breath control is a valuable skill that they can use for the rest of their lives to slow down and become more inward focused.

Yoga helps kids to develop good listening skills. Additionally, they develop their ability to concentrate, and their memory improves. Children that are relaxed and self-assured tend to be more calm and to learn better. When children practice Yoga regularly, they are good at problem solving, more composed and less likely to get angry. Children who practice Yoga regularly are able to manage their daily challenges with more success.

Practicing Yoga with children is a natural way to relax, focus, exercise and strengthen the mind/body/spirit connection. It is a wonderful way to spend time with children. And of course, they have so much to teach us, as well! We ALL benefit from practicing Yoga!

Practice for me is a way to become more physically and spiritually connected to myself and my surroundings. Yoga practice continues to refine my life’s purpose and journey. It is a life-long, always evolving, practice.

Yoga brings together many of my interests: service, wellness, breath work, strengthening relationships, and community building. I enjoy learning everything I can about Yoga, and sharing what I have learned. I like making Yoga accessible to everyone, and I learn from each individual’s unique journey.

My Yoga teacher says: “Yoga touches everything in life…it is like the sun, in that it brightens everything it comes in contact with!”

Bibliography

Butera, Robert. The Pure Heart of Yoga. Woodbury, MN, Llewellyn Publications, 2009.

Dillman, Erika. The Little Yoga Book. New York, Warner Books, 1999.

Groves, Dawn. Yoga for Busy People. New York, Barnes & Nobel Books, 1995.

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

Iyengar, B.K.S. Light on Yoga. New York, Schocken Books, 1979.

Iyengar, B.K.S. Yoga: The Path to Holistic Health. London, Dorling Kindersley Press, 2001.

Lalvani, Vimla. Yoga Basics. Hamlyn Publishing, London. 2008

Lee, Cyndi. Om Yoga. San Francisco, Chronicle Books, 2002.

Schiffmann, Erich. Yoga: The Spirit and Practice of Moving Into Stillness. New York, Pocket Books, 1996.

Shyam, Metha and Silva, Mira. Yoga: The Iyengar Way. New York, Dorling Kindersley, 1990

Sparrowe, Linda. Yoga Planner. Petaluma, Pomegranate Communications, 2009.

Thompson, Judi. Healthy Pregnancy the Yoga Way. New York, Dolphin Books, 1977.

Vishnu-devananda, Swami. The Complete Illustrated Book of Yoga. New York, Three Rivers Press, 1960, 1988.

Amy Weisbrot is a Registered Nurse and a Certified Yoga Teacher.  She teaches Yoga sessions in the Milwaukee, Wisconsin area.

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Teaching Hatha Yoga – Two Simple Seated Yoga Postures

Tuesday, June 22nd, 2010

By Sanjeev Patel, CYT

Sitting Yoga postures are valuable exercises in themselves – limbering the legs, hips, and pelvis, strengthening the back and improving posture. They provide a solid sitting position for practicing breath (Pranayama) control and meditation.

Diamond Posture (Vajrasana) – ‘Vajra’ means diamond. The body is rigid, as a diamond, in this posture. This is a basic posture for transitioning into many other asanas and meditation. Sit in the Dandasana (Staff) posture. Place the palms on the floor near the thighs. Supporting your weight on the right palm, bend the left leg at the knee and pull the ankle under the left buttock. Do the same with the right leg, by supporting the body weight on the left palm.

The toes point backwards, and towards the ground, while space is kept between the ankles. It relaxes your kneecaps, knees, ankles and feet, improves digestion, and reduces gas. This asana is said to relieve sciatica pain. Vajrasana is also a medicinal posture. If done for 10 minutes, after a full meal, Vajrasana relieves heaviness in the stomach, due to overeating. Breathing is practiced calmly and slowly.

Hero’s Pose (Veerasana) – This asana balances the mind, increases the power of concentration, allows more awareness of the unconscious realms, and induces physical and mental relaxation quickly. The thinking process becomes very clear and precise. It is useful for those who think too much or who have disturbed or uncontrollable thoughts. It is very good for the kidneys, liver, reproductive, and abdominal organs.

Sit in Vajrasana. Raise the right knee, and place the right foot flat on the floor, beside the inside of the left knee. Put the right elbow on the right knee, and rest the chin on the palm of the right hand. Make sure to close your eyes and relax. Keep the body completely motionless and your spine and head straight. Repeat with the left foot placed beside the right knee. Breathing should be done slowly and deeply.

© Copyright 2010 – Sanjeev Patel / Aura Publications

Sanjeev Patel is a certified Yoga teacher and an exclusive author for Aura Wellness Center.

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

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