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Train Your Mind for Self Confidence with Hatha Yoga

Saturday, September 4th, 2010

By Dr. Paul Jerard, E-RYT 500

Hatha Yoga is one of the most popular forms of Yoga, worldwide; but the mental and emotional benefits are often overlooked. If you gathered 100 serious practitioners, most would admit that they identify with the physical benefits of Hatha Yoga. To pursue this point further, many Hatha Yoga students admit to having a mental and emotional disconnect for years before they developed higher levels of self-awareness.

Training the mind is more difficult than training the body. Asana benefits are felt by students of any age. Seniors and children, alike, feel the balance, strength, flexibility, and coordination they receive from daily practice. Pranayama is commonly referred to by Yoga teachers as the gateway to the mind and body connection.

Yet, the words fail to penetrate the mind. The reason this message does not come through clearly is communication and lack of awareness. If someone gave you a life- changing message; but you were not listening, or they failed to explain it in depth, the message never made a connection to the mind.

This form of communication failure is much like a dropped call on a cell phone – a good intention was made, but the message was not completed. Once the line of communication is open, how can you find answers to your inner most questions? What if your teacher has no time for your questions?

What is self-awareness, and how can it help you to develop self-esteem? Self-awareness is sometimes called “mindfulness,” which is a state of focusing on one task at a time. Living in the moment is a difficult task in this day and age. People constantly realize the stress of multi-tasking, but fail to do anything about it.

Here is a method to reduce multi-tasking and begin developing mindfulness. Write all of your tasks for tomorrow on a list, lap top, or smart phone. Work on, and complete them, one at a time. Notice that you actually accomplish more tasks and you feel good about yourself. The internal voice of self-confidence, within one’s mind, is powerful.

Developing self-awareness, and channeling it into self-confidence, is not a complicated formula. The hard part is to continue doing this mental exercise more than one day and to make a habit of training yourself to be mindful as often as possible. You could practice pranayama for self-awareness any time of the day, but people are so task- oriented, these days, that accomplishing goals gives them self-confidence almost instantly.

If you remember this formula, and practice it for one week, you will enhance your self-confidence exponentially. Yoga is humankind’s oldest personal growth system. All you are required to do is practice daily, on or off the mat, and you will see rewards one thousand fold.

© Copyright 2010 – Paul Jerard / Aura Publications

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Hatha Yoga to Boost Your Immune System – Part 3

Friday, August 27th, 2010

By Susanna Kubarth

In Yin Yoga, muscular activity is largely avoided so as to by-pass the superficial muscle layers and gently stretch connective tissue and fascia, and affect the meridians. This is why Yin style Yoga has been compared to an acupuncture massage. (POWERS, p. 9)

Suggested Yin-Yoga Poses:

The following sequence, inspired by Sarah Powers, aims at stimulating the Kidney and Urinary Bladder meridians, which are associated to the energy and element of water.

The Kidney meridian runs up from the little toes, soles, and insides of the legs through the longitudinal ligaments of the lower spine and the front of the torso to the throat. It is best af-fected through passive backbends.

The Urinary Meridian runs from the eyes along the skull, along the back body parallel to the spine, through the backs of the legs to the little toe. Stretching the back of the body through forward bends best affects this meridian.

Yin Poses are held approximately 3-5 minutes. They are often named differently than tradi-tional Asanas, so as to make clear that they are less about the outer form, than the internal flow of energies. The traditional names are given in parenthesis.

Saddle (Reclined Hero), Sphinx/Seal (Cobra), Child’s Pose, Half-Dragonfly (Head-to-Knee), Full Seated Forward Bend. (POWERS, 37 f.)

Half-Dragonfly and Seated Forward Bend should have priority amongst these suggestions, since they are restful and invigorating at the same time. (POWERS, p. 47)

Movement and “YANG” style Yoga

After rest, exercise is the second recommendation of Eastern and Western doctors to support the immune system. Once you feel generally healthy and fit, it is important to incorporate movement into your Yoga practice to assist the optimal repartition of gathered Prana.

When we feel agitated, stressed and exhausted, we sometimes find ourselves unable to relax, even though we feel in dire need of rest, and know that our restlessness may jeopardize our health. In this case, it is best to get moving. Complete relaxation will come easy afterwards.

The more active, “Yang”, styles of Yoga target the superficial layers of the body, especially the muscles. Rhythmic movement produces heat and increases circulation of blood and lymph in all tissues. This remedies many of the problems caused by a sedentary lifestyle, releases psycho-physical tension, de-toxes and tones the entire body, as well as improving stamina and oxygen intake.

Suggested “Yang” sequences:

Practicing Sun Salutes may be the simplest option, as they represent a complete body-workout that can easily be adjusted to different needs and constitutions. Based on the suggestions men-tioned under the “Yin” Yoga styles, you can incorporate your favourite poses into this flow-ing, uninterrupted choreography of breath and movement, but keep your muscles engaged this time.

• Forward bends (like Standing Forward Bend) are generally soothing and calm-ing, and assist digestion and elimination by providing a gentle massage to the abdominal region.

• Backbends (such as Standing Backbend, Cobra or the Bow) are invigorating. They lift the mood, increase breathing capacity by expanding the rib cage, and support the thymus.

• Twists (like Revolved Side Angle, Revolved Triangle, or Revolved Awkward Posture) are also a good choice to relieve poor digestion (be careful when you are prone to diarrhoea).

• Inversions (such as Downward Facing Dog, Dolphin, or Headstand if you have been taught by a Yoga teacher) rest the heart, soothe the mind, improve circula-tion, and improve self-regulation of all systems, but especially blood circula-tion. The assist clearing the airways and relieve their congestion.

Pranayama

It is important to bear in mind that any kind of healing requires energy. If we want to improve our immune defence, Pranayama has two advantages: the exercises immediately bring in more oxygen and life-energy, and transport stale air out of the body. And in the long term, they train the entire respiratory system to work more efficiently. Breathing becomes deeper and more nourishing even when one does not consciously think of it. This raises the overall energy level and resilience to illness.

When practicing Pranayama, I have found it most helpful to keep my body as relaxed as pos-sible, since even the slightest muscular tension acts as a barrier to the flow of Prana in the body. It is also important to in- and exhale up to a comfortable point. Breath retentions and muscle locks should be practiced with caution and only if they do not build up subtle tensions in the body. Many sources state that a free and natural flow of Prana is indicated by a sense of inexplicable joy. (HEWITT, p. 76) This well-being is not only a sign of correct practice, but also its immediate reward.

Pranayama should be practiced under the guidance of a teacher. Yogis have great respect for the power of these techniques, since they observed that wrong practice may intensify un-healthy patterns in the Yogi’s psycho-physical make-up. The breath should come smooth, regularly and subtle, which makes the experience joyful. Practice out in nature, or let in fresh air through an open window, if possible.

Suggested Pranayamas:

• Kapalabhati and Bhastrika are powerful cleansing breaths, suitable for the morning hours, especially when you need to warm up, or want to prepare for other Pranayamas. For both practices, you breathe in and out rapidly, using your abdominal and respira-tory muscles to push out air of the lungs. Bhastrika is combined with a retention on the inhale after each round.

These Pranayamas clear all the airways from mucous and phlegm, purify the blood, improve digestion and circulation, generate Prana, and tone many muscles of the torso. (HEWITT, p. 92f.) When practiced with care, they will leave you refreshed, feeling light and cleansed.

Do not practice if you feel overly warm, have high blood pressure, or feel very weak or ill!

• Full and slow breathing in Ujjayi Pranayama, or Victorious Breath, is a simple and very effective Pranayama you can practice any time during the day. Make your exhale twice as long as your inhale to help release stale air and toxins from your lungs, in-crease your breathing capacity and relax your entire system. This Pranayama will also help clear mucous from your airways.

• Breathing with the same ratio as in Ujjayi, but without the characteristic sound, is a variation you can practice anytime, anywhere, to re-energize yourself and soothe your mind. This is also one of the few exercises you can perform when ill or weak. You can practice this Pranayama gently and without forcing, while in bed or lying on the floor, to assist healing. Be careful about breath retentions, as they might be too much for your system when you feel weak. In this case, opt for “breathing in the round” and creating smooth, even transition between in- and exhales.

• Anuloma Viloma Pranayama, or Alternate Nostril Breathing, has been praised as a gentle way to purify body and mind, and to re-establish balance in the system. The fingers are used to close the nostrils alternatively as you breathe slowly and smoothly. There are many variations to suit this practice to your particular needs, ranging from more energizing, to cooling and grounding Pranayamas.

Anuloma Viloma Pranayama is said to clear and balance the two main Nadis (or meridians/energy currents) of the body, called Ida and Pingala. They flow left and right along the spine, which houses the central energy-channel called Sushumna. Pingala (right nostril) represents the “Sun” or heating subtle energies, while Ida (left nostril), represents the “Moon” or cooling subtle energies. Thus, Ida and Pingala are representative of our duality.

Anuloma Viloma variations cleanse these two governing energy channels and balance their activities, something that has a domino effect on the entire energy system. It is said that once Ida and Pingala come into harmony, Sushumna becomes active and we surpass our duality. (POWERS, p. 162)

Even if you feel doubtful of such claims, you can certainly experience Anuloma Viloma’s pleasant effects on your mind and nervous system. This Pranayama leaves you relaxed, balanced and refreshed even after short practice.

Environment and life circumstances – “Chi Yoga”

Hatha Yoga also helps counter some of the burdensome environmental influences on the im-mune system. It is easier to fall ill during changes of seasons and life circumstances, since a lot of energy goes into adapting to these new situations. Chi-Yoga is a relatively new branch of Hatha Yoga, combining Chinese and Indian knowledge to create practices flowing along with the change of seasons.

Suggestions:

• Spring: more vigorous flows, side-bends and twists assist de-toxing.

• Summer: you may have a need for movement, but make sure to also incorporate cool-ing/Yin exercise to counter the hot weather. Inversions rest the heart.

• Fall: Like in spring, the focus is on de-toxing, but the practice is more gentle. The air-ways may need some support; so heart opening postures and Pranayama are most helpful.

• Winter: It is important to warm up the body without losing energy. A balance of ap-proximately 25% Yang/Heating Postures, and 45% Yin/Restful Postures is ideal. You may practice the poses suggested under “Yin Yoga” above.

• Transitions between the seasons: slow, but powerful Sun Salutes and standing poses help ground body and mind. Incorporating postures and Pranayamas that focus on the abdominal muscles will also help staying centered.

(All suggestions: SCHMIDT)

Attitude: Meditation/Mindfulness-Exercises

We have already seen how through an awake and inquisitive mind one can gain greater awareness of the effects of habits and actions, and make more informed choices based on one’s true needs and inner rhythms.

The following meditations and mindfulness-exercises do not directly affect the immune system, but they help foster the much needed stillness and contentment, which are optimal condi-tions for the body to heal and get stronger.

The goal of meditation should not be rid oneself of thoughts, emotions, or pain, but to become aware of them and relax into them.

• Breath Meditation: one of the simplest ways to come into the present moment is to sit still to focus on the flow of the breath for some time. If you get distracted, you can count each inhalation, counting up to 10, and then starting over. (POWERS, p. 175)

• Mindfulness: sitting in stillness, focus on your senses, primarily the sense of touch. Get in contact with everything that you can feel and experience in this very moment. This is a simple, yet powerful tool that can help handle pain or any uncomfortable emotion, which are often present when we are ill or weak. It trains us to open up to all of our experiences instead of rejecting ones and desiring the others. As we focus on the physiological sensations that come with everything that goes on in our bodies and minds, our ability to embrace our experiences increases, and we relax into them, giv-ing our bodies space to heal.

• Healing Breath Meditation: There are many healing meditations in Yoga, but this one is very simple and binds together breath and mindfulness. After grounding yourself and coming into the present moment, focus on the part of your body you would like to heal. Get in contact with it through imagining, feeling or touching it. Be gentle and ac-cepting especially when there is pain. On every inhale, let your breath flow to this place in your body, and imagine touching or “kissing” all the sensations you have there with your breath. On the exhale, imagine the breath retreating, taking tensions, worries, fears and resistance with it. (SCHMIDT, p. 66f.)

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 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 for Children

Monday, August 23rd, 2010

By Candida Vassallo

For this essay, I will show how Yoga for Children will and can work in schools and how it can be included as part of the school curriculum, thereby giving our children opportunity for improved health and wellbeing, and a very valuable life tool. As it is an account of an actual Yoga program I designed and implemented, I have found it important to give a brief history of how the idea evolved, before implementation and design. This, I believe is relevant to the topic of Yoga for Children, and fits with several aspects of Yoga philosophy (ie Bhakti Yoga, Jnana Yoga, Karma Yoga, Hatha Yoga and some Raja Yoga). It is this preliminary thinking and preparation, I believe, which contributes to the (Yogic) essence of the completed program and its delivery.

Yoga for Children is a topic very close to my heart and as such in early 2002 I began work on designing a program for children to be used in schools.

I called this program Heart Matters. This name, to me, is most appropriate for such a thing, as having worked in a school since 1988, I have seen many children troubled and handicapped by physical, mental and emotional problems, and at the same time, saw many teachers troubled and handicapped in those three ways, but for different reasons than the children. This is on top of the usual everyday school and life stresses which trouble children and teachers and indeed all of us. There was (and is) very much a need for children (and indeed for us all) to feel better in order to be and do better. I realized from the often-times horrors that I saw (drug overdoses, attempted suicides, self-harming as in self-cutting etc., as well as extreme behavior issues stemming from mental/emotional stresses to ADHD and other problems) that no amount of rationalization on its own, was going to penetrate the hearts and minds of these children, and so no positive change could occur. My thinking was and is, that unless one feels better (as opposed to feeling bad for whatever reason) one could not be or do better. The mental aspect was not enough to push through the dark clouds of emotional/mental stress, depression and the like, hanging over these children, to make a positive difference to their behavior, their health or their learning.

I felt strongly that I was in a position to offer a way to make this difference, given my background of study with a spiritual teacher – a Yogacharya (Yogacharya Devidasan Giri, affiliation with Gitananda Ashram, Pondicherry, India) (as of present day my study with him has spanned 12 years, mostly weekly and lately fortnightly, without a break except for 4 weeks over Christmas-times); my teaching diploma and also my deep motivation and passion to pass on my knowledge and experience, particularly in an area such as this, the educative system, with which I was so familiar.

So how does one feel better? To me the answer is clear – through the heart. So I set about to design a program that would connect with the heart of both students and teachers, and be practical for both parties as they influence each other in normal everyday school life, so for this program to work, it also needed to be a tandem effort. It would create a kind of unity within the minds and hearts of students and teachers individually and would also unite them as a group. What better way than through Yoga – the ultimate union.

What then, were the key aspects needing to be taught through this Yoga program? As I said earlier, Heart Matters evolved with the main focus being “feeling better”, in order to ‘do’ and ‘be’ better. My belief is that this can be done by teaching children the necessary skills for the enhancement of calm, mental alertness, focus, physical and emotional resilience, correct posture and general wellbeing – skills that are essential not just in the classroom, but throughout life – and that was another of my aims, to equip students with some fundamental life skills – through Yoga. Unfortunately, in this part of the world, the student is still only seen as an academic/mentally based being, and not much teaching if any, goes into the other aspects of the person, as in the emotional and spiritual. Even with the physical, often this is only looked at from a surface view as in providing physical education and sports programs without considering or integrating any other influences to physical wellbeing, as in emotional and spiritual.

From there a lot of thinking time transpired as to how I would actually implement the program, before I had even thought of the aspects of Yoga I would put in the program. I realized that for me to deliver this in classrooms would be a more than full time occupation, without even thinking of the obstacles of the Education Department accepting and employing me for this project. In 2002, as indeed I believe it is still so now, although not as strongly, there was much more thought by authority powers, given to why this sort of inclusion into the school curriculum couldn’t/shouldn’t be, rather than to why it could/should. No one really wanted to touch such a thing because it was different and new (to this part of the world), it would arouse questions by certain religious groups and parent groups (which it did, to me personally) and I believe these authority powers just didn’t have the insights or expanded vision, or courage to give such a project at least some serious consideration. Although I certainly did try to get them on board.

At the time I was working my own health business on a part-time basis and a part of that was teaching relaxation, meditation, stress management and Yoga to staff members of schools (and was also being asked to run the odd one-off 6-week program and single sessions for students). As well I was being asked to do the same for various other workplaces, from a wellbeing and occupational health perspective. So I realized that people generally were interested and open to participating in this sort of thing in this way – as they would not be held accountable in any way – only I, as the private facilitator/presenter would be. So it became clear to me that if I could offer Heart Matters out of school hours, and as part of my personal business, train teachers to present it to their students, which meant that teachers paid me and they could claim the cost and the hours as Professional Learning, that this would be my and the program’s best chance. From this perspective I would not need to get the whole of the Education Department on board, just my local school Principal and the teachers, and from there other schools would come on board – and this proved not to be too difficult, as I had been in the school system for many years, was known and thankfully trusted. So emerged Heart Matters, for which I am very grateful to the people who trusted me.

I set about designing a program of Yoga for teachers to present to students. This program would need to fit into the school curriculum both for content and duration (so as not to take up set curriculum time during the day, as this would make it unworkable for teachers to include in their day). Whilst teachers were permitted and willing to present the program, they still were not given the time for it, within the curriculum – they had to fit it in – so this narrowed the coverage down a bit as not all teachers were willing to make this effort.

The content of Heart Matters would focus on mental, emotional and physical resilience, physical strength and wellbeing.

My teacher alerted me to an excellent text, which I very gratefully used as a reference, entitled Yoga Education for Children, by Swami Satyananda Saraswati (founder of the Bihar School of Yoga). This book is written as “a guideline for teachers of Yoga to children and based on a considerable number of years of experience and takes into account requirements of children of different ages, abilities and disabilities, as well as some of the constraints imposed by the teaching environments”. It is excellent in many ways, not the least of which is that Swami had been a teacher of English in France, and used Yoga extensively in his classroom. So for me to train teachers and to be able to say my references were from a teacher, who understood classroom demands and accountability, made my job so much easier, in terms of credibility. This was a very important aspect, because if the teachers didn’t believe (and feel for themselves) what I was teaching, then they could not effectively teach it to their students. Also, most if not all schools in South Australia, have a Special Education program catering for children with physical and mental disabilities. My school had the largest of these programs in the state, and I was very keen to make Heart Matters available to both the teachers and students of this program, as Swami Satyananda wrote a special section for children with disabilities, and likewise, when I designed Heart Matters, I devoted a special section, a whole term, to Yoga for the disabled.

Yoga for disabled children (and adults) works very well as it connects them to their heart, their inner self, which is not disabled and is most often the place from where these children shine. It becomes something they look forward to and it brings them joy. Also because they can be like all the other children in the class and not seen to be different. This assimilation of course, occurs for children who are not severely physically or mentally disabled. For those who are, it still works as I have said above, except that I would work with them as a group separately from the mainstream.

As I said earlier, my focus was for children to feel better in order to be better, and I knew that Yoga would do this even if it was in a seemingly small way (although I knew there would be nothing small about it). As well, my aim was to visibly engage the whole person, that is body, mind and spirit (which naturally occurs with Yoga practice but perhaps is not so visible to the novice teacher and student). In order to facilitate this, I knew that firstly, at least improved breathing needed to occur, then the physical body needed to be strengthened, and for mental calm and clarity, relaxation in the form guided imagery needed to also occur – the integration of these three aspects would then engage the spirit to some degree at least.

To that end, Heart Matters Yoga program is specifically for teachers to present to students for the purpose of teaching skills to enhance calm, mental alertness, focus, physical and emotional resilience, correct posture, and wellbeing. The three aspects I speak of above (which comprise the whole Heart Matters session) I broke down for the information of teachers, students and parents as follows:

• Yoga poses for physical wellbeing, flexibility, resilience, posture and balance

• Breath awareness for wellbeing, mental alertness, focus, concentration and clarity

• Relaxation – guided imagery – to enhance calm, clarity and wellbeing

These three segments work together to give the student the above skills and allow the reconnection with the Heart – so that the Heart and Mind can work together.

In everyday busy-ness it is easy to lose connection with the Heart and to operate solely from the Mind. There has been a lot of positive feedback from teachers and students about Heart Matters, as the program has resulted in many benefits for all involved.

Heart Matters is presented each day for 15-20 minutes, usually at the start of the day, but not necessarily or exclusively. It comprises the 3 segments above (Yoga Asanas, Pranayama and Guided Imagery/Relaxation), which work beautifully together, with each session fitting into no more than half an hour – ideally it can fit into 20 minutes (10 minutes for each segment) but of course, it also takes a few minutes to organise a class.

There are 4 levels to Heart Matters, one for each term of the year, and each level is sequential and progressive, so it is a program for the whole of the school year. With this, students have enough time to notice and also feel their improvement and skill growing, and teachers have the year to make assessments of their students, themselves and their teaching. Importantly, the aim is also to see these improvements in life outside the classroom, i.e., in the home, the playground, within their social circles etc., and this is re-enforced throughout the practise of the program. So Yoga becomes a living science for students and teachers, which they can live and use forever if they so wish. I also designed an assessment sheet for each term where teachers could map the improvements in their students and overall class, also their own teaching performance.

Within each term there are six separate sessions, one per week, for six weeks. So the same session is done every day for a week, then teachers move on to the next session for the following week, and so it goes. Whilst the school term is usually at least 10 weeks, I made the levels of six weeks duration, so as to make it easier for teachers to fit it in as at the beginning and end of each term, there are usually other extras they need to fit in and also so that Heart Matters could fit into school life and not take on a stress factor.

Heart Matters greatly benefits teachers as well, by the calm and focus it generates by merely presenting the program. This enhances teaching and learning with focused attention, and provides a calmer and therefore more receptive classroom and a calmer and healthier teacher. In feedback I have received over the years, particular benefits are experienced in relation to physical wellness, to study and exams and the program has specifically shown benefits in subjects including English, story writing, maths, art and physical education. Older students have reported improvements in their sleeping, as in getting to sleep and sleeping better

Teachers attend professional learning sessions (from me) for 6 weeks every term (4 terms) for one hour per week, to learn and feel confident with presenting the weekly sessions to their students. The program is progressive and spans for the whole of the school year. Each week builds on the previous week’s sessions and the program can then be presented to subsequent classes the teacher may have, year after year.

Below are some testimonials from teachers

“Students are calmer, more appreciative and aware of others; keen to discuss the sessions”

“More productive overall”

“A great opportunity for relaxation all round and hence provides improved output”

“Sensed a ‘greater calm’, more focus”

“Calmer, smoother transition into a task”

“Is an important part of anyone’s life; creates balance but needs to be practiced”

“Students much quieter, more focused”

Students ask when doing Heart Matters again, don’t like it when I say ‘not today’ “

“Of benefit to the curriculum”

“I have learned valuable skills which can be used as an extra teaching tool”

“Has helped to develop students’ physical wellbeing”

“Helps me to bring my class to order when unruly or excited by an unexpected event”

“I can use parts of it, particularly the breathing, many times during the day to refocus the class and myself”

“The calm atmosphere is almost tangible when the students are doing Heart Matters, particularly during the breathing and relaxation”

“More orderly and calmer thinking”

This last comment related to a particular incident in when a reception child brought the teacher’s attention to the ‘caterpillar’ at the door. It was regarding how children left their shoes before entering the room for Heart Matters. At first they would throw off their shoes and they would all be in a pile. After a while, the shoes were (without any prompting from the teacher) lined up, two by two in order at the door – looking like a ‘caterpillar’. This to me is Living Yoga!

I believe that my account of this program and how Yoga for Children can be implemented is a living example of what is possible for our children and indeed our future through the practice of Yoga. It is also an example of how our established and entrenched western educative system can hold us all back. I think of Paramhansa Yogananda with his Ranchi School in India, and his close disciple Swami Kriyananda with his Ananda Schools in the United States. Both amazingly dynamic and gigantic human beings and incarnated souls, who worked tirelessly for the educative system and its evolution, and I am saddened to say that it seems to me that the people who need to be listening (those with authority and power) seem not to be. However, I passionately believe it will come about, in time….. the inclusion of skills for living, at least in part, with Yoga being accepted and indeed considered necessary, in our educative systems throughout the world.

Om Tat Sat

Tathaastu: So Be It

Candida Vassallo is a Yoga teacher from South Australia.

Candida Vassallo
Isis Holistic LifeCare Development

www.ntpages.com.au/therapist/15944

http://www.massage-therapy-clovelly-park.websyte.com.au/

http://www.oneworldretreats.com/ubud_bali_yoga_retreat_candida.php

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Teaching Hatha Yoga – Are You Eating Correctly?

Monday, August 16th, 2010

By Sanjeev Patel, CYT

How can we make our Yoga students aware of the need to be moderate in their eating? Many Indians, who move to North America and Europe, find the diet to be much different than we were exposed to in India. The people, in northern areas, have been eating meat for thousands of years - especially during the cold seasons.

This diet has been programmed into northern cultures, because this is how primal man survived during hard winters with permafrost. In the northern climates, you can break a shovel trying to dig for root crops in the winter. As humans in northern climates became more knowledgeable, they transferred root crops to root cellars in the fall season.

At the time of this writing, not many people go through so much trouble to grow and store vegetables. Processed foods are a way of life for many people. According to Yogic philosophy, as described in the Hatha Yoga Pradipika, “bitter, sour, hot, green vegetables….Food heated again, dry, having too much salt, sour, minor grains, and vegetables that cause burning sensation, should not be eaten.”

The Hatha Yoga Pradipika goes on to say that “Wheat, rice, barley….dried ginger….pure water, these are very beneficial to those who practice Yoga. A Yogi should eat tonics [things giving strength]….milk, butter….according to his desires.”

According to the Gheranda Samhita: “He who practices Yoga, without moderation of diet, incurs various diseases, and obtains no success. A Yogin should eat rice, barley…Masa beans…These should be clean, white, and free from chaff. A Yogin may eat patola…cucumber…medicinal roots and fruits.

The Siva Samhita gives similar dietary advice, as well as lifestyle recommendations. However, before we go further – these ancient Yogic writings offer guidelines, which may be hard to find outside the Asian continent. The diet depends on the sources available in the area where you live.

Purity of food, moderation in consumption, and vegetarian life styles are more important factors, when considering a holistic diet for longevity. In the words of my Guru, Paulji: “Moderation is the primary key to a healthy diet.” He has stated more than once that all foods, no matter how good, can be over consumed.

As Yoga teachers, we learn that air and water are prime foods for survival. Yet, you can over consume air, which is called hyperventilation. When you over consume air, you become dizzy, light headed, experience blurred vision, and could possibly faint.

If you drink too much water, you could possibly have a stroke. Sometimes, over consumption of water is called hyper-hydration, which can change the normal balance of electrolytes in the body. Hyper-hydration is dangerous and potentially fatal.

My final point is that moderation is the cornerstone of every facet in life. We must give our Yoga students the tools to succeed in complete well being. Maybe they will not stop eating meat today, but the global awareness level, about the dangers of eating tamasic foods, will help all people become moderate in their eating habits.

© 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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Teaching Hatha Yoga – Balance Ajna Chakra and Intuition

Wednesday, August 11th, 2010

Ajna ChakraBy Dr. Paul Jerard, E-RYT 500

If one is able to balance the Ajna chakra, this will promote intuition, awareness, and self-mastery. The Ajna chakra (third eye) is the sixth main chakra within the seven chakra system. One way to activate this chakra is to practice Udgeeth pranayama.

The seed sound, which we know as “OM,” is said to awaken and balance the divine eye. This chakra balancing technique can be approached in a similar way, through mantra meditation or through practicing a form of Ajna chakra meditation. In fact, there are many ways to balance and awaken chakras. If one is new to Yoga practice, it would be wise to practice under the supervision of a competent Yoga teacher or Guru.

Let’s be honest – if you survey students in your classes about their home Yoga practice, very few will say they meditate at home. Many students practice asana independently, but they usually do not think beyond their bodies, unless they have been practicing Hatha Yoga for years.

Below are two techniques for students, who wish to enhance their powers of intuition. These intuitive enhancing techniques can be practiced any time of the day; and a student does not have to be concerned with meditation, mudras, pranayama, posture, or seed sounds.

Associate with people who see the good in everything. There are many people, who default to negative thinking. One of the reasons why people feel so pessimistic is that bad news travels quicker than ever before. Now you can read, hear, or view a video about a traffic fatality, on the other side of the earth, at any time of day or night.

If you are feeling too optimistic, a sure remedy is to watch the news. Your mood could easily change to remorse, sorrow, anger, or depression in an instant. Negative thoughts and positive thoughts balance each other throughout the day. The object is to be aware of your mind’s energy balance and train your mind to avoid judging. This clears the mind to see life as it is, and enhances one’s powers of intuition.

Speak positively or do not speak at all. I am not sure who first said, “If you have nothing good to say, don’t say anything at all.” This is the hardest task for most of us to endure. Jumping in on negative chatter is so easy to do. To take the high road, in conversation, is a daily struggle; and many of us may find it an hourly struggle.

The reason why the above two tips will enhance intuition is due to the clarity of thought, which will result from practicing them. After trying above-mentioned techniques, students will often admit that Ajna chakra meditation is much easier, but the value of clear thought cannot be over stated.

Companies, investors, and governments employ people who have good intuitive skills. In this day of technology, computers, data, and complex reports, world powers still value intuition. For the average person, intuition may determine one specific path among many.

© Copyright 2010 – Paul Jerard / Aura Publications

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Teaching Hatha Yoga – Belief in the Therapeutic Application of Yoga

Monday, August 9th, 2010

By Dr. Paul Jerard, E-RYT 500

The power of belief can be the difference between success and failure. What do people believe in? Belief and faith are often based upon religion, dogma, or science. At this time, popular belief in medical science is unshakable; yet, medicine continues to change and evolve. Medical procedures can change in a century, a decade, or less.

For example: At the end of the 19th century, the great solution for mental illness was asylums. Later, in the early 20th century, the lobotomy seemed to be an option for certain types of mental illness; and after that, came psychiatric medications. At this point in time, there are a number of options for mental illnesses, and we can be guaranteed that there will be many more in the future.

With regard to Yoga – The therapeutic application of Yogic techniques is holistic. For example: Bhakti (devotion) has a medicinal benefit for one’s mental, emotional, and spiritual states of well being, even though it can be classified as a non-physical form of Yoga. How is this possible? The power of prayer and worship has helped many who suffer from a variety of ailments.

Yoga is a way of life, which makes it uniquely different from any exercise, therapy, or self-improvement system. The most popular form of Yoga, outside of India, is Hatha. There is a firm belief in the ability of Hatha Yoga to heal the physical body. Despite this age of skepticism, Hatha Yoga has continued to grow in fame because of its success rate in relieving ailments.

This is a surprising turn of events for the world, when you consider the number of people, who have made Yoga practice part of their lives, on a daily basis. A practitioner’s belief is based upon results from regular practice. Logical and conclusive evidence, of Yoga’s ability to heal people, has created a following of believers.

In some ways, you could say that pharmaceutical drugs also created a faithful following. The point being: Positive results create the overriding belief in any healing method. If we are able to heal ourselves successfully, why do we condemn different methods? Whether we believe in a holistic, or pharmaceutical approach to healing, it should be based upon the results.

The therapeutic application of Yoga is nothing new, but it may take some time before Yogic techniques are “officially” recognized and accepted. There was a time when each healing method was subject to impartial tests, studies, and trials. In the near future, Yoga will be completely recognized for its healing benefits.

© Copyright 2010 – Paul Jerard / Aura Publications

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Yoga as Therapy

Saturday, August 7th, 2010

By Jennifer Juckel

For some time now, the popularity of the practice of yoga has continued to gain momentum in Western culture. The reasons for this are manifold. Among them are issues such as disappointment with Western remedies, and the fact that yoga caters to all ages and fitness levels. The state of society in the West, and the physical and mental afflictions it potentially leads to, sees more and more people favour this ancient practice over the latest fads in the fitness industry. Furthermore, some are finding that yoga helps lessen or eliminate the need for treatments, such as drugs, that address only the symptoms of their problems. This essay will look specifically at how yoga can be used as therapy for ailments. Firstly, how yoga postures can be used remedially for physical problems or injuries will be discussed, and examples will be presented. Secondly, the ways in which yoga can be used to alleviate mental or emotional problems will be explored. Next, it will be revealed that although yoga used in this way is sound and may be preferable to using drugs to treat symptoms in certain situations, the ultimate goal of yoga is the union of the mind and body to prevent these afflictions in the first place. Finally, how this union could be extended to apply to the union of Eastern and Western perspectives will be discussed. It should be noted that in the context of this essay, the word yoga refers to Hatha yoga – asanas, or postures – as opposed to the umbrella term that encompasses aspects such as philosophy and diet.

Many people first turn to yoga to address issues of physicality. For those already fit, they may begin a yoga routine to enhance fitness. For example, athletes may take up yoga to keep their limbs supple in order lower the chance of injury (Baker, Feuerstein, & Payne, 2003). For the non-athlete, there is a multitude of physical and physiological benefits associated with regular yoga practice. The physical benefits include; improved flexibility, better posture and balance, muscle strength, muscle endurance, improved muscle tone, enhanced joint mobility, and spinal flexibility (Iyengar, 2001; Payne, 2001; Stiles, 2000). Physiological benefits include; increased circulation, improved elasticity of the arteries, improved functioning of the endocrine system, a faster basal metabolism, increased oxygen consumption, cardiovascular efficiency, improved digestion and improved systolic and diastolic blood pressure (Payne, 2001; Stiles, 2000; Vishnu-devananda, 1960). Of the benefits presented, it can be seen that those pertaining to physiological issues would be of utmost significance in terms of those on long-term medication to keep their conditions under control. For instance, those with high blood-pressure may find they can lower the dosage of their medication, or perhaps eliminate it altogether, meaning yoga is not only a natural treatment, but also means to a drug-free body.

Yoga postures can be used individually to alleviate physical and physiological problems, or grouped as a routine. An example of how an individual pose can be used for a physical ailment is a variation of savasana, or corpse pose, for those with lower back restrictions. When the pose is performed with bent legs, it not only puts the problem area in a position of ease, it also induces relaxation and enhances breathing, both important contributions to a healthy back. A bolster or rolled up blanket may be placed under the knees if the back still feels tense in this pose (Baker, Feuerstein, & Payne, 2003). As for yoga routines designed specifically for ailments, there is a wealth of resources that contain tailored programs for a diverse range of ailments such as constipation, asthma, incontinence, obesity, low immunity, osteoarthritis, acne, migraines, and backache (Iyengar, 2001; Payne, 2001). As can be seen from these examples, yoga can be used therapeutically for a variety of physical and physiological issues and if performed on a regular basis may eradicate some issues.

Another reason people turn to yoga is to address psychological or emotional problems. A number of benefits have been identified by research into this area. For example, Joan Harrington (1981) published a summary of the outcome of scientific studies into the benefits of regular Hatha yoga practice which remains one of the most comprehensive to date (Stiles, 2000). Included in the mental benefits were improvements in; concentration, memory, intelligence quotient, mental fragility, performance quotient, sequencing of ideas, mental calm, and stress response (Payne, 2001; Stiles, 2000). As in the realm of physicality, yoga may be used to enhance existing levels of fitness, or to address problems. Also, as in the case for physical issues, yoga postures may be used individually or combined into a routine to address specific problems. For example, tadasana samasthithi, or steady mountain pose, may be used to treat depression. This pose is the starting point of all standing asanas, and additionally holds the benefits of reducing stress, bolstering self-confidence, and increasing alertness (Iyengar, 2001). In terms of mental afflictions that may be addressed by specific yoga routines, B.K.S. Iyengar offers routines dedicated to many mental ailments such as depression, anxiety, addictions, insomnia, bulimia, and mental fatigue in his book, The Path to Holistic Heath (2001). These examples demonstrate that yoga may be used to enhance mental health or to alleviate mental or emotional issues that may be otherwise treated symptomatically with counselling and/or drugs.

So far, it has been demonstrated how yoga postures may be used therapeutically to treat physical, physiological, psychological and emotional issues, and while using yoga in this way is preferential to using drugs, the ultimate aspiration of yoga is a union between body and mind. In fact, according to yogic philosophy, all illness originally arises from a loss of this union (Devereux, 2001). Indeed, many that initially come to yoga on the basis of individually addressing a physical issue find wonderful mental side-effects such as a calmer mind, increased concentration, reduced stress and improved mood. In the same way, those who initially seek out yoga to address mental afflictions may find themselves with a body that functions more efficiently and smoothly. This reciprocal and interactive aspect of yogic union is beautifully articulated by Godfrey Devereux (2001):

[Yoga] brings about union of the different, splintered aspects of ourselves. Within this union each of the different parts is empowered, validated and uplifted by its relationships with the others. This process occurs on many levels. Union of movement and breathing; union of the peripheral and central nervous systems; union of mind and body; union of thought and action; union of desire and intent.

This concept of union could extend to countless relevant areas, most poignantly in this case to the union of Western and Eastern healthcare philosophies. Specifically in this respect, it has been illustrated how many in the West turn to yoga with the initial intention of addressing the symptoms of various individual problems, but surprisingly come to find an ease and efficiency in other complementary or seemingly unrelated areas of their lives as a result of regular practice. This mirrors the duality of the generalised ideologies behind Western and Eastern therapies – reductionist, or fragmentary, which breaks down problems into small, defined, separate constituents; and holistic, which treats the organism as a whole. The former explains the traditionally Western mode of treating symptoms in response to a medical condition as opposed to the Eastern mode of treating the patient’s mind and body in an effort to locate the source of the problem.

Western medical philosophy is based on Cartesian philosophy, which sees the mind and body and two distinctly separately functioning entities, with the emphasis being on proven facts. On the other hand, Eastern medicine looks upon the mind and body as one entity, and recognises a deficit in one aspect affects the other. It also recognises concepts that cannot be scientifically seen or proven, such as that of chakras (Levin-Gervasi, 1999; Stiles, 2000; Vishnu-devananda, 1960). It is not difficult to see how maintaining a separatist perspective only reinforces separatism. That is, by treating symptoms alone, the cause of the problem is not treated and even has a chance of intensifying. By applying the yogic philosophy to the divide between the Eastern and Western perspectives, which is to acknowledge all separate parts but recognise they are part of a greater whole, it would be possible to use the two perspectives together to create a unified outlook. This is not a new idea however, as can be seen from techniques such Integrative Yoga Therapy and other forms holistic/scientific hybrids that have started to gain acceptance in the wider public perspective.

In conclusion, this essay has discussed yoga as therapy for a variety of separate physical and psychological afflictions. It has also pointed to the fact that while many start out using yoga in this fashion, they may come to find benefits in other areas of their lives. It was demonstrated that this initial idea of using yoga as a symptomatic treatment exemplifies the Western medicinal perspective, and that the harmony they come to find as a side-effect of regular practice exemplifies the holistic Eastern therapeutic perspective. The union that yoga has as its purpose, which is traditionally discussed in terms of the joining of mind and body, therefore is now, in this respect, applicable to the joining Eastern and Western perspectives. This East/West union that has begun to occur within individuals taking up yoga in the West, from a Western perspective, will see a shift occur on a societal and cultural level once a critical number of people have experienced this shift. And based on the ongoing popularity of yoga in the West, it seems this is only a matter of time.

Yoga is the most effective tool for achieving life goals and producing mental and physical harmony – Shri Mad Bhagavat Geeta

References

Baker, K., Feuerstein, G., Payne, L. (2003). Yoga for dummies: Australian and New Zealand edition. Sydney: Wiley Publishing.

Devereux, G. (2001). Hatha yoga: Breath by breath. London: Thorsons.

Iyengar, B.K.S. (2001). Yoga: The path to holistic health. Great Britian: Dorling Kindersley.

Levin-Gervasi, S. (1999). Smart guide to yoga. New York: John Wiley & Sons.

Mahatyagi, R. D. (2007). Yatan yoga: A natural guide to health and harmony. Sydney: Yatan Ayurvedics.

Payne, B. (2001). Slow yoga: For enhanced fitness, strength and health. London: Souvenir Press Ltd.

Robinson, L., & Napper, H. (2002). Intelligent exercise with pilates and yoga: A contemporary and dynamic combination of Body Control pilates and yoga. London: Macmillan.

Stiles. M. (2000). Structural yoga therapy: Adapting to the individual. York Beach, Maine: Samuel Weiser, Inc.

Vishnu-devananda, S. (1960). The complete illustrated book of yoga. New York: Three Rivers Press.

Jennifer Juckel is a certified Yoga teacher. She teaches Yoga classes in the Atwell, Western Australia area.

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AN OVERVIEW OF VINYASA YOGA AND ITS HEALTH BENEFITS

Thursday, August 5th, 2010

BY: NAYIA NAOUM

Yoga in Sanskrit, means “Union”. The Union of the Mind, Body and Spirit, working together in total harmony. It is an ancient practice of physical and spiritual development, which has originated approximately 5000 years ago. Yoga aims to integrate all aspects of the self, body with mind and mind with spirit, reaching the absolute state of joy and balance in one’s life.

Vinyasa Yoga is an extension of Hatha Yoga, the most popular form of Yoga in the West which focuses on postures (asanas), breathing techniques (pranayama) and meditation (dyana). Vinyasa Yoga has its origins in the legendary Yogi Krishnamacharya.

In Sanskrit, the prefix “Vi” means variation and the suffix “nyasa” means within set parameters. According to the Yoga Sutra of Patanjali, these are: Steadiness (Sthira), Comfort (Sukha), and smooth and long breathing (Prayatna Sithila).

“Vinyasa” can be defined as breath-synchronized movement. It therefore represents a form of Yoga that links various poses together in a flow, and simultaneously synchronising each pose with the in-flow and out-flow of the breath. The breath is utilised as a harness in integrating body and mind.

Vinyasa Yoga differs from Hatha Yoga in that the movement-breath synchronisation produces a very dynamic effect in the cardiovascular system, resulting in the formation of internal heat, is faster paced, and challenges physical endurance.

The ultimate aim of Vinyasa Yoga is to cleanse body and mind and in doing so, to enlighten the spirit.

Even though some would argue it is quite challenging, it can be practiced by anyone irrespective of age or flexibility, always using intuition and mindfulness as a guide, moving towards progression gradually.

Practitioners of Vinyasa Yoga undoubtedly enjoy many of its health related benefits, on two levels: the physical level and the spiritual/emotional level.

On the physical level, Vinyasa Yoga provides a great body detoxification. This is attained through the internal heat that is produced during its practice, acting as a purification mechanism by expelling toxins from the muscles and organs through sweat. This internal heat reinforces blood flow to the essential organs, rejuvenating and revitalising them with amounts of oxygen supply. What’s more, the immune system is strengthened, reducing the likelihood of injuries. Muscles are loosened and joints, tendons and ligaments get sufficiently lubricated. This helps the practitioner to go deeper into a stretch and flexibility is increased through repeated practice.

Additionally, Vinyasa Yoga transforms the body since metabolism is accelerated, resulting in weight loss and the shaping and trimming of the body. Vinyasa Yoga could be actually compared to a strength training class that provides excellent muscle toning, but without all the violent movements of strength training found in the gym. The smooth, flow-like performance of the asanas prevents the production of lactic-acid which causes fatigue, as it is the case in other types of exercises. It also increases a person’s stamina and endurance when practiced regularly. In addition, Vinyasa Yoga practice massages all body organs such as the heart and the liver, in a way like no other exercise does, promotes good body posture, body alignment and balance and is an excellent energizer.

It has been proven that it can relieve or even expel chronic back pain or neck pain, can heal various injuries such as a pulled hamstring, can treat osteoarthritis and rheumatoid arthritis, improve diabetes, thyroid problems and bone density, ease menopause symptoms and act as a headache reliever. In relation to this, Vinyasa yoga can prevent re-injury and speeds the time of injury recovery.

Morever, the controlled yogic breathing adopted during Vinyasa Yoga practice can have a therapeutic effect since body cells charged with prana or life force can heal. More specifically, it can help individuals suffering from asthma or bronchitis, sinus issues, nervous tension, neurosis, insomnia, headaches, indigestion, abnormal weight, constipation and compulsive smoking.

Certain asanas have been known for their therapeutic powers as well, even though they should not be used as a substitute of medical treatment. For example it is said that asthma can be healed with Bow, Locust, Savasana, Mountain, Fish and Shoulderstand; Backache with Bow, Cobra, Fish, Headstand, Soulderstand, Supine poses, Thunderbolt, Wheel; Diabetes with Cobra, Savasana, Peacock Plough, Shoulderstand, Spinal Twist and Yoga posture; Menopause Disorders with Abdominal Uplift, Cat, Cobra, Savasana, Fish, Plough, Shoulderstand; Thyroid Disorders with Bride, Fish and Shoulderstand and the list goes on.

Also some Yoga postures strengthen the different secretion glands and the endocrine system at large. This is of great significance since full growth and function of the different parts of the body can only be achieved if there is a balanced activity in the secretion glands, otherwise pathological conditions are created.

Some of the main asanas used during a common Vinyasa Yoga practice and their specific beneficial effect on health are as follows: starting from Mountain Pose (Tadasana) with its various modifications, steadiness and balance is instilled to the practitioner and a sense of mental tranquillity is produced.

The Forward Bend (Uttanasana) stretches the posterior part of the body, improving the circulation in the rear muscles involved.

The Upward Facing Dog (Urdhwa Mukha Swanasana) strengthens the shoulders and arms and provides a good stretch to the anterior part of the body making the spine more flexible, whereas the Downward Facing Dog (Adho Mukha Swanasana) gives the body a full posterior stretch and it sets the base for many other Vinyasa Yoga poses.

One Leg Yogasanas such as the Tree Pose (Vrikmasana) and Warrior Pose (Virabhadrasana) help to acquire a tremendous sense of balance since for efficient performance close attention and concentration are required, the same kind needed for meditation.

Supine Poses stretch the muscles, ligaments and nerves while trimming and strengthening the thighs, hips and abdomen. They also increase hip and spinal flexibility improve circulation and respiration, digestion and concentration.

The Bow Sequence (Dhanurasana) increases strength and flexibility along the entire length of the spine, stretches the neck, shoulders, arms and legs, massages the digestive organs, improves digestion, helps regulate the pancreas and is recommended for people with diabetes.

The Triangle sequences (Trikonasana), strengthen the legs considerably, stretch the groins, hamstrings, hips and open the chest and shoulders.

Finally, inverted poses are giving a boost and provide a toning effect to internal organs and muscles since their “antigravity” nature reverses the natural downward pulling of the muscles and internal organs which becomes even more profound with aging, and also stimulate the glandular/hormonal system, bringing vitality and balance.

Vinyasa Yoga also offers enormous benefits of an emotional / spiritual nature, acting as an agent of growth and transformation.

Firstly, the combined effect of staying in a pose along with pranayama and meditation, bring about a heightened state of relaxation and calmness, which in the long term aid in the development of a much calmer personality. The mind becomes an integral part of the whole process since it follows the smooth and deliberate ujjayi breathing, achieving “Samadhara” – a state of inner piece and joy. This help to reduce or even abolish stress and anxiety, the number one causes of various diseases in today’s hectic lifestyle.

It is very common today for people to have an “over stimulated” sympathetic nervous system or an overactive “fight or flight” response when stressed out, leading to the shortening of the breath, a raised blood pressure and the release of stress hormones like norepinephrine, with disastrous consequences on health. Yoga reverses the negative effects of an overexcited nervous system by reducing the breath rate and lowering blood pressure. By focusing on the breath the nervous system slows down. Our normal breathing rate is about fifteen breaths per minute, whereas the breathing rate in Vinyasa Yoga practice is reduced considerably. Beginners usually maintain a rate of six breaths per minute while experts can reach a rate of just two breaths per minute demonstrating extreme relaxation, even during a very complicated pose. As a result, depression tendencies can be cured and mood is moderated and the individual is able to take the wheel of his own life, gaining control and confidence.

A vast amount of energy is wasted by the excitation of lower emotions such as anger, keeping the body in constant readiness for work that is not necessarily useful. Thus, it is of vital importance to economise the energy produced by the body by learning how to relax. In Yoga, relaxation is threefold: physical – relaxing the muscles and internal organs, mental – quieting one’s intellect, and spiritual which represents the ultimate type of relaxation where one is able to withdraw from the body and mind and disconnect from the ego.

Children and teenagers can also benefit tremendously, by gaining a constructive perspective on how to approach difficult situations that may come their way, acquiring inner strength, a kind of “emotional intelligence”, from an early age. Through yoga, they become better able to focus and concentrate, are able to beat hypertension and their confidence and creativity are enhanced.

Throughout a yoga workout one takes the time to focus inwardly, taking time for himself /herself and away from the outside world, something of great value in today’s busy lifestyle. This helps a clustered mind gain mental clarity and perspective, improving concentration and memory. Yogic meditation strengthens the mind and tasks and activities are more effectively managed and executed. The intellect is purified through stillness and concentration of mind.

As opposed to a gym class, yoga is a non-competitive activity, but it rather promotes “oneness” and the uniqueness of individuality. No one looks the same in a pose and that’s the beauty of Yoga. No one is better or worse than the other, but each is moving into a pose according to his / her abilities at that given moment. It is an inward process not an outward process, therefore the focus is on the “I”, not on what another one looks like in the pose. One should never force or strain or push too hard. Rather, the Vinyasa Yoga practitioner should be aware of his or her physical limitations or possible disabilities.

Furthermore, Vinyasa and also other kinds of Yoga help us become more compassionate about our surroundings and fellow human beings. Control over our thoughts helps us to suppress materialism and the urge to achieve more material things, but make us want to achieve more “food” for the soul. Finally, through Vinyasa and other forms of Yoga we achieve self-realization and come to see how we are an integral part of the Universe. It helps us understand we are One with others, the environment and nature. This makes us feel at peace with ourselves, bringing harmony and emotional stability in our lives. Through Yoga, one is able to uncover one’s “Atman” or True Self, and this self-realization brings freedom and liberation.

Most would agree that the supreme benefit of Yoga of any type, is “the union of the individual spirit with the universal spirit, the finding of one’s essential nature beyond empirical ego, which has to be dissolved and the seeing and experiencing of the grounds of one’s being” – (James Hewitt, 1997).

Yoga should be practiced regularly and be carried outside the yoga studio and off the mat, since it is a life changing philosophy and not a matter of an hour’s practice in the class. Even though it requires determination and self-discipline, the benefits it brings to a person’s physical and mental health, result in a much superior quality of life, bringing joy, contentment and balance in one’s life.

References

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

Ramaswami, Srivatsa. The Complete Book of Vinyasa Yoga, Da Capo Press, 2005

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

Jerard, Paul. The Truth About Vinyasa Yoga. 7 Sept. 2005. Available from: http://ezinearticles.com

Weisbrot, Amy. The Health Benefits of Yoga. 12 July 2010. Available from: www.yoga-teacher-trainining.org

Benefits of Vinyasa Yoga / Vinyasa Flow Yoga. Available from: http://yoga-health-benefits.blogspot.com

Benefits of Yoga. Available from: http://www.targetwoman.com

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