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Yoga for Helping Teenagers to Cope

Tuesday, August 30th, 2011

yoga certificationBy Dr. Paul Jerard, E-RYT 500

Many teenagers, today, struggle with a degree of anxiety and depression unknown to previous generations at the same young age. There is a great deal of pressure on teenagers from their parents, teachers, and work obligations. In addition, there is a substantial amount of peer pressure surrounding many teens – both at school and during extra-curricular activities. Some of these causative factors of anxiety and depression have not changed much from generation to generation. However, the contemporary context of a fast-paced, insular and impersonal world, with a distinct lack of family and community structure, in addition to an unclear set of expectations and ethics, can increase the physical and psychological isolation and vulnerability of teens.

This sense of isolation, both emotionally and physically, can increase a teen’s sense of anxiety, sadness, confusion, anger, and hopelessness. The practice of Yoga helps to enfold teenagers into a community of people, who are looking at the glass half-full, instead of half-empty. There is also a strong underlying ethical code guiding most Yoga practitioners. The intrinsic message of service, hope, and ethical behavior creates a strong foundation for teenagers – the lack of which may be one of the causative factors contributing to depression, anxiety, and a sense of hopelessness. If a teenager practices Yoga with other teenagers, some of the isolation endemic to our contemporary culture will be penetrated, and he or she will begin to share time with other teenagers of like-mind.

The physical practice of Yoga asanas, breathing exercises, and meditation will help to support a healthy and balanced nervous system. If a teenager has been stressed-out for a long period of time, his or her nervous system may be in overdrive, and operating in a state of hyper-vigilance at all times. The teen may have a difficult time focusing on his or her school work and may even have difficulty sleeping well. A keyed-up nervous system is exhausting for the body because of the extra amount of cortisol and adrenalin that is constantly being released into the blood stream. Eventually, the teen’s serotonin level will begin to fall from too much cortisol and adrenaline. As serotonin levels fall, depression usually ensues.

Yoga asanas, breathing exercises, and mediation practices all help to calm down an overactive nervous system and help the mind to quiet and focus. The physical postures of Yoga are incredibly effective at releasing stress and tension, as well as increasing muscular strength and flexibility. With regular practice, Yoga will also help to balance the parasympathetic and sympathetic nervous systems, finally turning off the flight-or-fight mechanism. Eventually, a teenager, who practices Yoga regularly, will be less vulnerable to depression and anxiety. He or she will also be more connected to a healthy community of peers, that will be striving to take care of themselves, and give back to the community.

© Copyright 2011 – Aura Wellness Center – Publications Division

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

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

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

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

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Yoga Nidra for Sleep Disorders

Thursday, August 18th, 2011

how to become a yoga teacherBy Dr. Paul Jerard, E-RYT 500

Many people, in our contemporary society, experience difficulty sleeping well on a consistent basis. In fact, it is estimated that fifty percent of adults, in the United States, struggle with insomnia. The types of insomnia range from difficulty falling asleep, to waking frequently during the night, and waking up too early. There are many different factors that can precipitate insomnia. An individual may experience insomnia because of a medical condition, such as sleep apnea, restless leg syndrome, or periodic limb movement. Insomnia can also be caused by an inability to relax due to stress, anxiety, an overactive nervous system, and depression.

The practice of Yoga Nidra is an ancient Yogic technique that can help to address many of the underlying causes of insomnia. Practicing Nidra exercises will help to re-balance an overactive nervous system and soothe emotional anxiety. However, the practice of Yoga Nidra will not address all of the physical or medical causes of insomnia. If you think that your insomnia may be caused by a medical condition, it is recommended that you visit your doctor to pinpoint the exact cause and treatment of your sleeping problem. For example, if you are suffering from sleep apnea, you may need the support of a breathing apparatus at night.

Yoga Nidra techniques help to facilitate healing, by promoting a deep feeling of relaxation and well-being, which will help to restore emotional, mental, and physical health. The practice of Yoga Nidra techniques help to balance the two hemispheres of the brain, as well as the parasympathetic and sympathetic nervous systems. Unresolved emotional issues are also addressed during a Yoga Nidra session, by bringing up images and feelings that are causing pain, confusion, and anxiety, while letting these feelings, images, and experiences go.

A nervous system, that is too keyed up, and the existence of unresolved emotional issues, are big contributors to insomnia. Yoga Nidra techniques will address these issues, and re-balance both the brain and the nervous system, through a series of exercises. A typical session usually begins with some gentle Yoga asanas and the setting of a sankalpa, or intention. This ancient set of techniques then leads the practitioner through a rotation of awareness of all areas of the body, progressive relaxation, an awareness of the breath, emotional integration, meditation, or dharana, with a re-statement of the original sankalpa. A great Nidra session will lead a Yoga practitioner toward a deep state of integration, relaxation, and connection, with the Divine.

© Copyright 2011 – Aura Wellness Center – Publications Division

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

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

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

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

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Yoga for Christians – is it Bad?

Tuesday, March 1st, 2011

yoga teacher trainingBy Sangeetha Saran

For some Christians, the question of whether Yoga and its religious roots can be separated, poses a stumbling block. However, the practice of Yoga does not contradict Christian beliefs. Rather, Yoga can be used as an aid to living a more Christ-filled life.

The origins of Yoga should not be a problem for a Christian who is using the relaxation and exercise techniques to deepen his or her awareness of the Christian life. Yoga is a philosophy, and a way of life, not a religion. Yoga is a system of practices for the development of human potential and has become a valuable practice in the lives of people of all religious faiths.

Yoga can enrich the spiritual life of a Christian the same way as for a practicing Hindu or Buddhist. Yoga aids all who practice religion, by balancing the nervous system and calming the mind through its postures, breathing control, meditation, stretches and meditation. The practice of Yoga is comprehensive enough so that anyone can find techniques that will not conflict with his or her personal beliefs.

Practicing Christians should take from Yoga what makes sense to them and deepens their own faith and spiritual commitment. Today, Hatha Yoga is practiced by Christians, Jews, Buddhists, Moslems, Hindus and people of no particular religious affiliation.

Hatha yoga, originally developed to help people sit in meditation with a calmer body and a quieter, more focused mind, has all the elements of other forms of Yoga. Outside of India, the enhancement of spiritual beauty is rarely taught in Hatha Yoga.

For a Christian, two of the biggest obstacles to prayer are a restless mind and a restless body. Yoga addresses both of these obstacles. Physiologists tell us that the most effective way to unload tensions is through contraction and relaxation of the muscles and deep breathing; these are two basic elements of Hatha Yoga.

Practicing yoga has healthful benefits for everyone. The deep breathing, stretching, and strength-training exercises are wonderfully relaxing and beneficial to spiritual and emotional health. Yoga is unequivocally good for Christians when they use the elements of yoga to improve their physical, mental and spiritual well-being.

By reducing tension and stress, Christians are able to give more time to prayer and Bible study. The meditational component of yoga can be used to meditate on biblical truths or passages, leading to peace and contentment. Yoga does not take anything away from Christians, but rather enables them to focus more deeply on their spiritual lives.

Yoga is India’s gift to the world, and it can be used selectively with benefits by people of different religious and philosophical beliefs.

© Copyright 2011 – Sangeetha Saran / Aura Wellness Center – Publications Division

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An Inner Energy Vault Of The Human Body

Friday, October 8th, 2010

By Shriram Sharma

The vault of the 3 types of energies viz. Satvika’s wisdom energy, Rajasa’s action energy and Tamasa’s material energy are present in Chakras. Gayatri helps awaken these subtle plexuses or Chakras:

Iccha shaktishcha bhuha karaha shaktirbhuvastatha.

Moola padmashcha bhurlo ko vishudhancha bhuvastatha.

Sur lokaha sahasra gayatri sthan nirnay.

Bhuha-desire power. Bhuvaha-action power. Swaha-wisdom energy. This is the nature of Bhurbhuvahaswa. Bhuha-Mooladhar Chandra, Bhulok. Bhuvaha-Vishusrav Chandra, Bhuvahalok. Swaha-Sahasrar Chandra, Surlok and is the area of Gayatri.

In the Merudand of a human being 6 Chakras predominate. Only via Gayatri meditation can these Chakras be activated, which in turn ooze with energies and Sidhis. Kundalini Super Energy situated in the Mooladhar Chakra has authority over these Chakras. This Kundalini is said to be Gayatri in nature. In the inner world of man 10 Pranas or vital force are present which radiate it. It is because of these 10 vital forces that one gains wisdom of the 10 Super Sciences. All these Sciences are dependent on Gayatri.

Kundalinya samadhbhuta gayatri pran dharini.

Pran vidya mahavidya yasyam vetti sa veda vit.

………………….. YOGA CHUDAMANI

MEANING: Gayatri is a conscious force which appears as Kundalini and which imbibes conscious vital force. Gayatri is verily Vital Force Science, it is a Super Science and he/she who knows this secret truly is a spiritual seer.

Mooladi brahmarandhranta geeyate mananadyata.

Manatat trait shatchakram gayatri tena kathayate.

MEANING: Right from Mooladhar Chakra to Brahmarandhra the 6 Chakras open up because of devotion to Gayatri.

The human body is an infinite vault of gross and subtle energies but it is wasted because of unwanted thoughts and activities of the external world. If this wastage is obstructed and the thoughts are introverted and if they work in the inner world only then definitely intense inner power is attained. See the following:

Bahirmukhasya mantrasya vrittayo ya prakeertitaha.

Ta evantarmukhasthasya shaktiyaha parikeertitaha.

MEANING: When the psyche is extroverted it is called thought waves and when they are introverted it is called Shakti or energy.

THE TEN SUPER SCIENCES OF THE INNER WORLD:

A very widespread science of the inner world exists. They are in the form of 10 sciences and are classified in 10 ways. In Vedic literature these have been amply detailed.

1.UDGITHA SCIENCE

2. SANVARNA SCIENCE

3. MADHU SCIENCE

4. PANCHAGNI SCIENCE

5. UPAKOSHAL SCIENCE

6. SHANDILYA SCIENCE

7. DAHAR SCIENCE

8. BHUMA SCIENCE

9. MANDHA SCIENCE

10. DEERGHAYUSHYA SCIENCE.

These 10 sciences were the wealth of Rishis of yore. Via this wealth despite lack of hoarding of material wealth they were as rich as Lord of Wealth called Kubera. They attained whatever the demigods had despite being in a human garb and in this material world.

In the Tantra path these very 10 sciences can be found albeit under different names. Despite the fact that demonic Vam path Tantra methods differ from Dakshin path’s Vedic methodology yet with their help too these Sidhis can be attained. In the Tantra Path the 10 sciences are called: 1. Indrani 2. Vaishnavi 3. Brahmani 4. Kaumari 5. Narsinhi 6. Varahi 7. Maheshwari 8. Bhairavi 9. Chandi and 10. Agneyi.

We cannot give detailed version of these 10 Super Sciences over here. If possible in future it will be detailed in the Akhand Jyoti magazine but just now it is enough to note that the 3 alphabets of Gayatri are akin to a spiritual tri fold union. Just as the material 3 fold union of Prayag Raj takes place when the 3 rivers Ganga, Yamuna and Sarawati unite so too when the great streams of Ida, Pingala and Sushumna present in the 3 alphabets of Gayatri unite the spiritual Triveni is formed. One accrues good merits on bathing in the Triveni river of Prayag but the super fruit attained on bathing in this Triveni river of Yoga is well nigh difficult to describe. It has been said that:

Ida bhodavati ganga pingala yamuna nadi.

Ida pingal yormadhye sushumna cha saraswati.

Ida is river Ganga and Pingala is river Yamuna. Sushumna which is between these 2 is called river Saraswati.

Triveni yogaha sa prokta tatra snanam mahafalam

This is the Triveni river of Yoga. A super result ensues on bathing in it.

What ever is present in the external gigantic cosmos or macrocosm is present in the body or microcosm. Whatever we attain in the external world can be attained within the body via spiritual practice or Sadhana. There is nothing in the external wrld which is lacking in the body.

Via spiritual practices those who master these inner Divine Powers use them akin to those scientists who after mastering steam etc energies via electric atom use it for benefiting mankind. In the material world there is energy which is materially potent. Similarly in the inner world it is seen as spiritual potency. The spiritual power of Gayatri manifests in a spiritual seeker as Sidhis. Such a person feels as though demigods and demons of the invisible world have appeared to serve him/her and are dying to take orders.

Yaksha rakshasa gandharva apsarogan kinnaraha.

Sevante charanam tasya sarvetasya vanshanugaha.

MEANING: He/she has mastered Yaksha, Rakshasa, Gandharva, Apsara, Kinnara etc are are serving his/her feet.

MATERIAL ENERGIES OF THE GROSS WORLD:

This very motherly element works in the world as atomic energy, gross/subtle vital force, sentiments etc. A description eulogizing it is as follows:

Parmanu swarupe cha dwayanukadi swarupini.

Sthulatitthula rupena jagadadhatri namostute.

Sukshmatisukshma rupe cha pranapanadi rupini.

Bhavanhavaswarupe cha jagadadhatri namostute.

……………… JAGADADHATRI STOTRA

MEANING: I bow down to atom manifest, atomic duo manifest, grosser than the gross, subtler than the subtlest, manifest as Prana/Apan/Vyan etc, manifest as seen/unseen and substratum of the world.

This material energy as per the 24 alphabets of Gayatri is of 24 types. Our ancient scientists or Rishis termed them 24 Matrikas. Their names are:

1. Chandrameshwari

2. Ajitabala

3. Duritari

4. Kalika

5. Mahakali

6. shyama

7. Shanta

8. Jwala

9. Tarika

10. Ashoka

11. Shrivatsa

12. Chandi

13. Vijaya

14. Ankusha

15. Pannaga

16. Nirvani

17. Bala

18. Dharini

19. Dharanpriya

20. Nardatta

21. Gandhari

22. Ambika

23. Padmavati

24. Sidhayika

The current day scientists of material sciences have researched into the above in their own way. They call this power as ‘Energy of Force’. They have classified this power as heat power, electrical energy, energy of elasticity, energy of gravitation, energy of motion, kinetic energy, cosmic electricity, intelligence, super force etc and after knowing their characteristic and functioning they have invented/discovered many things.

Modern day scientists have also unearthed electrical energy tat works in our body. They have named them Audilic Force (Ojas), the light of fingers and eyes, Personal Magnetism etc. Dr Kilner has invented a machine called Oroscope with the help of which we can measure the number and amount of electrical energies of different types in the bodies of various human beings. This bodily electricity can be clearly experienced via subtle sight attained from Yoga practice. Great seers have described its form as follows:

Tadillekha tanvi tapan shashim vaishwanarmayo.

Tadillata samaruchirvidyullekheva bhaswati.

MEANING: This energy can be seen as lightning, moon on fire and like an inferno.

In Yoga scriptures millions of years back thousands of principles were unearthed that work in the inner region of the body. Even Modern Science has placed a few steps on this path and quite a few things have been discovered. According to them they have data pertaining to etheric body, mystic rose, solar plefisus, cardiac plexus, thyroid gland, pineal gland, pituitary body etc and opine that there is a direct correlation between the presence-absence of latent skills and special qualities via these special centers and their weakness or intensity. Yet they have failed to understand how to evolve these subtle centers which are beyond the realm of medicines, surgery etc. The answer and due guidance can be given only by Yoga scriptures which have been doing so, so far.

THE ROYAL PATH OF YOGA PRACTICES:

For the awakening of these subtle energy centers according to spiritual practice science the methodology of Bandha and Mudra are given in scriptures. These type of 24 practices are famous correlated to the 24 alphabets of Gayatri:

1. Mahamudra

2. Nabhomudra

3. Udiyan

4. Jalandhar

5. Moolbandh

6. Mahabandh

7. Khechri

8. Vipareet Karani

9. Yoni Mudra

10. Vajrauli

11. Shakti Chalani

12. Tadagi

13. Mandvi

14. Shambhavi

15. Ashwini

16. Pashini

17. Kakri

18. Matangi

19. Bhujangini

20. Parthivi

21. Apambhari

22. Vaishwanari

23. Kayavi

24. Akashi

There are 8 Pranayamas:

1. Suryabhedan

2. Ujjayi

3. Sheetkari

4. Sheetali

5. Bhastrika

6. Bhramari

7. Murccha

8. Plavini

All these are meant for activating the subtle centers. Even via 84 Asanas or postures this aim can be achieved but it will take a while for Modern Science to understand all this. Yet one can hope that Modern Science will continue with its research and one day reach that very goal which our Rishis of yore have already attained.

In the second chapter of Yoga philosophy there is a description of the steps of Ashtanga Yoga practice. Those who perform the practice of non violence experience that even wild beasts like tigers etc give up their violent nature. If a person who performs the practice of speaking truth gives a boon or a curse, they definitely fructify. Those who never rob attain very valuable jewels etc. If we undergo Brahmacharya we become divinely radiant. If hoarding is overcome one attains wisdom of not only previous lifetimes but also of past, present and future. If purity of mind is imbibed we stop hating others and will not indulge in lewd relationships. Also one attains joy, focus, sense organ control and Self Realization. If one is always contented the best joy is attained. Due to penance when the dirt of psyche is warded off 8 bodily Sidhis are attained like Anima, Laghima, Mahima etc. Self study and that of scriptures leads to vision of ones chosen deity. Surrender to God leads to Samadhi or trance. If posture or Asana is mastered, one does not feel the pain of duality i.e. hot/cold, good/bad etc. Pranayama helps overcome sin and the veil of spiritual ignorance. Pratyahar helps master ones sense organs.

With the help of other types of spiritual practices other types of Sidhis can be attained. Yoga scriptures mention many Sidhis like Anima, Mahima, Laghima, Garima, Prapti, Prakamya, Ishitva, Vashitva, Doordarshan, Door Shravan, Parchitra Vijnana, Parkaya Pravesha, Akasharohan, Maran, Mhan, Ucchatan, Vashikaran etc. All these are possible via Gayatri practice too.

It is said that:

There are 3 paths of Yoga practices via Gayatri viz. Pippilika, Dadar and Vihangam. By walking on these paths 4 speeches are activated viz. Para, Pashyanti, Madhyama and Vaikhari. The 5 types of sorrows are overcome viz. ignorance, egoistic nature, attraction, repulsion and Abhinivesha. The 4 states of waking, dream, deep sleep and trance are purified. The 6 Chakras get activated viz. Mooladhar, Swadhishthan, Manipur, Anahat, Vishuddhi and Ajna. Also in the center of the brain lies the Sahasrar lotus whose divine light radiates. The movements in the 5 spaces viz. Akash, Mahakash, Parakash, Tattvakash and suryakash become more widespread. Via Gayatri a seeker performing Yoga practice gains victory over 9 obstacles viz. Vyadhi, Styan, Sanshay, Pramad, Alasya, Avirati, Bhranti, Alabdha Bhumika and Anavasthiti.

It is Super Energy Gayatri that controls the entire world. With the help of its authority every activity of the world takes place regularly. This has been described in the Kathopanishad as follows:

Bhayadasyagnistapati bhayattapasi suryaha.

Bhayadindrashcha vayushcha mrityurdhavati panchamaha.

MEANING: Its fear induces fire to burn, its fear induces sun to shine, its fear induces Indra, wind and Yama to run.

What can a devotee not attain on faithfully surrendering to such a super great Dvine Mother? He/she can attain everything as mentined in the Shrutis.

Gayatraya sarva sansiddhir dwijanam shruti samaja.

MEANING: Gayatri meditation can give you all Sidhis mentioned in the Vedas.

In spiritual literature for attaining success in devotion/meditation and in making our psyche conducive Gayatri devotion is said to be of extraordinary utility.

Sa gayatri samidhanyani cchandansi samidhe.

…………………….. SHATPAT 1/3/4/6

MEANING: When Gayatri awakens other Mantras get activated.

Initially light work is given and later when the capacity augments, heavy work is allocated. When Gayatri’s facile Japa chanting conjoins to correct devotional methodology a devotee is asked to simultaneously perform Yoga practice. When Yoga and austerities combine Gayatri becomes Kundalini or Divine Serpent Power. There is great importance attached to Gayatri practice combined with Yoga practice.

Gayatri sansmaredyogat sa yati brahmanaha param.

Gayatri Japa nirato mokshopayancha vindati.

…………………… VRIDHA PARASAR 5/78

MEANING: Who ever combines Yoga practice with Gayatri devotion attains Self/God realization.

Describing the importance attached to Gayatri devotion and Kundalini practice conjoined to Yoga and austerities it is opined that:

Gayatrayeva tapo yogaha sadhanam dhyan muchyate.

Sidhinam samana mata nata kinchid brahmataram.

Gayatri sadhana loka na kasyapi kadapi hi.

Yati nishfalata metan dhruvam satyam bhutale.

Yogikanam samastanam sadhananam tu varanane.

……………………. GAYATRI MANJARI

Lord Shiva says: O Parvati! Gayatri is austerities, it is Yoga, it is a practice, it is meditation. It is said to be the Mother of all Sidhis. In this world no where else can one find such a supreme principle. Never does our Gayatri devotion go in vain. Gayatri is the substratum of all Yoga practices.

Gayatri’s brilliance manifests when combined with vital force or Prana energy. Actually Gayatri should be called Vital Force Science. In the Yama-Nachiketa dialogue mentioned in the Kathopanishad the 5 fold fore Vital Force Science has been mentioned. It is nothing but the science of making more radiant the 5 vital forces present in Gayatri Super Power. These are very the 5 Sheaths of the subtle body. In order to radiate the vital force of Gayatri Savitri and Kundalini high stature practices are executed.

Panchdeva mayam jiva, panch pranamayam shivam.

Kundali shakti sanyukta shubra vidyullapopamam.

…………………… TANTRARNAV

MEANING: This living being encompasses 5 demigods. It is Shiva when imbued with vital force. It is conjoined to Kundalini Power. Its shape is like dazzling lightning.

Kundalini awakening is associated with activation of the 5 Koshas or Sheaths:

Kundalini shaktiravirbhavati sadhake.

Tada sa panch kosher mattejonubhavati dhruvam.

…………………….. MAHAYOG VIJNANA

When Kundalini or Divine Serpent Power awakens the seeker’s 5 sheaths become radiant. It is that energy center which is said to be an infinite vault of subtle energies and these can be activated via high stature Gayatri-Savitri practices.

AUTHOR: Shriram Sharma Acharya founder of the International Gayatri Family was a great Yogi seer and incarnation of God who wrote volumes of scientific literature mainly on spiritual subjects for world welfare and peace. For more scientific e-books visit: http://www.shriramsharma.com/ and http://www.awgp.org/ DESCRIPTION: Free e-books on Future Scientific Religion, Gayatri Science & Kundalini Yoga correlated to Neurosciences-ESP, Endocrinology, Anatomy, Psychology & Sociology for 1) material & spiritual prosperity & 2) uniting the world peacefully as a family. Ours is a strictly non-commercial website which aims at realizing the age old drea m of great leaders and thinkers of the world: A beautiful borderless world.

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Yoga and its Benefits to our Health

Friday, August 6th, 2010


By Joanne Dagato


The practice of yoga is more than 5,000 years old, and it’s more popular now than ever. Yoga can help us become fully focused on the body, breath and mind. It refreshes us. it helps us move from distress to de-stress. Yoga is not a set of exercises but a state of mind. Yoga includes physical exercises that seek to relax and still the body, breath to focus the mind, relaxation to quiet the body and mind, chanting to arouse and then calm the emotions, and mediation to center the spirit.

Most doctors will only treat the disease but Yoga can treat the whole person. When there are mental, emotional or imbalances, the stress will tend to appear in the weakest organ of the physical body. yoga also massages all organs of the body. Yoga is perhaps the only exercise that can work on through your internal organs in a thorough manner, including those that hardly get externally stimulated during our entire lifetime. You can assist in the healing of your own body, because once you learn the techniques, you can use them for the rest of your life.

Moving muscles slowly will relax and loosen them, allowing better blood and lymph flow to restore the body and renew energy. Lymph fluid is filled with white blood cells that go to areas of the body that need repair. Because the lymph doesn’t have a dynamic pump behind it, like the heart for blood, we can assist the flow through deep breathing and stretching.

Yoga means Union, it unites the body, breath, mind and spirit. It is very important to learn how to breath in Yoga. The breath will bring intuition to your postures. good breathing is reassuring, soothing and healing. Breathing will help you hold the yoga postures.

Practicing yogic breathing makes the heart beat slow down, respiration steadies and blood pressure decreases. Most of us never take a deep breath all day long. Relaxation techniques are considered deeply healing on many level. Pranayama, like mediation, also has profound effects. Both assist the mental and emotional response of the person to the health condition, You can detach from the disease and go to a higher level of existence. Most of us breathe very shallowly into the lungs and don’t give much thought to how we breathe. Yoga breathing exercises, called Pranayama, focus the attention on the breath and teach us how to better use our lungs.

With Yoga, as in life, we need a base from which to move. Each yoga posture has specific structural and functional effects. By lacing pressure on the organs, the poses massage and help tone them. by stretching the muscles it bring fresh blood to that area. Blood circulation improves and the lungs respond with a more efficient breath. Increased oxygen reaches the tissues and every cell, tissue, organ and system reaps the benefits.

Many poses act on the endocrine glands by bathing them with fresh blood, which carries oxygen and vital nutrients to help with the overall functioning. Other postures and well as breathing can regulate the nervous system.

Yoga helps clean blood of waste material (through lymphatic stimulation), and trains us to loosen muscles and joints that are ignored in our day-to-day lives. Routines like sun salutation get the blood flowing as we warm up and free our body to experience the new stresses we will face. The practice also gets us to handle the weight of our body more effectively, which builds bone and muscle strength so we are more resilient to the frailty that afflicts many. This is why power yoga practitoners have great bodies.

The stretching of yoga aims to expand, not strain. Straining blocks your ability to listen to what the body is telling you. See what your body can do. I call it a soft face, No frowning, clenching your jaw and holding your breath are signs that you need to back off the pose a little. As we age, it becomes increasingly difficult to do certain things such as; climbing the stairs, getting out of a chair. But practicing Yoga gives us the ability to continue to do these things into our old age.

As a whole body system, yoga develops body awareness and places emphasis on alignment. This means that the whereabouts of each body part (feet, knees, hips, spine, shoulder, head) affect all the others. We have limited mobility in our backs because in the normal day to day activities we have limited range of motion. We may bend a little to the front but not to the sides and certainly no back bending. This is a huge cause of “pulling our backs out”. This is where Yoga is so important. We are only as young as our spine is flexible. By flexing our spine by turning and back bending, we help our spine stay young.

The driving force of yoga is aimed at the monumental, life-changing discovery of who and what you actually are. This is precisely how yoga works, how it makes you feel good. Yoga helps you experience the truth. The truth- which, you discover is goodness. The implications of knowing the truth is massive. Thus Yoga gives you the strength to unravel the truth with which you will begin to live with security, confidence and inner psychological peace. Such great are the benefits and properties of Yoga. Yoga changes your life.

Yoga acts positively in maintaining the health of the human body. One of the most prominent benefits of Yoga is the ability to be young once again. Apart from revitalizing the mind, Yoga rejuvenates the body as well. People, who constantly practice Yoga, have found immense benefits from it and feel better than what they felt in their younger years. There is a very famous concept in Yoga philosophy. According to it, a person’s age is determined by the flexibility of his spine, not the number of years he has lived.

Yoga helps in slowing down the aging process, by providing elasticity to the spine, firming up the skin, removing tension from the body, strengthening the abdominal muscles, eliminating the likelihood of a double chin, improving the quality of loose arm muscles, correcting poor posture and so on. Thus, of the numerous benefits of Yoga, anti-ageing is an important one. All you need is patience (remember, there is no one day benefit policy!!) and the determination (you need to be strong willed to practice every day) to practice Yoga.

Yoga increases the mental competence in a person, making him/her feel younger. It possesses the power to fight the internal as well as the external diseases and dangers. This is the key to help an individual to live longer. There are various types of Yoga, of which Hatha Yoga basically aims at making people live long. Some of the anti-ageing properties of Yoga are long life, increased resistance to diseases, increased vitality, and rejuvenation of glands, looking young, improvement in vision and hearing and many other mental and emotional benefits.

Remember, there is no magic potion that can extend the longevity of life. If there is any key to longer healthy life, it has to be Yoga. One can successfully extend the period of life by constantly following Yogic practices. Even the tiniest detailing of ageing, such as gray hair can be dealt with Yoga. By practicing inverted Yoga postures, you can turn back gray hair to its natural color. These practices also delay the onset of gray hair, thereby making a person look younger. Even people with the inability to get up on their own, can enjoy replenished flexibility and freedom from joint pain, by practicing Yoga. Doing yoga cultivates a balance between the flexibility and strength of the muscles of the body, often the real culprit in back pain. Most people are tight in key areas affecting the spine, for example in the hips and shoulders. A system such as yoga, which releases the tension in the muscles, should improve back pain. While the emphasis is on stretching and flexibility, yoga also develops muscle strength.

The effects on children practicing yoga are great. Yoga helps make the children more flexible and coordinated. It helps increase self esteem in children as they gain control over their minds and bodies. It helps children learn self-discipline with the help of certain poses, which make them breath and think in certain ways. It helps children control stress and relax. It helps them calm down and focus in their studies in a better way. Yoga helps develop their creativity and imagination. They become more aware of their surroundings and their instincts are sharpened. Children practicing yoga eat better and choose healthier foods over junk food. Children develop better emotional responses and compassion, teamwork and leadership skills. Yoga improves their digestion power and strengthens their immune system. Hyper active children practicing yoga, learn to direct their extra energy and build stronger concentration power. Yoga has also proven to be beneficial for children suffering from down syndrome, cerebral palsy and autism. Yoga induces a person to discipline his body, breathing and thoughts. Therefore, many children learn to discipline themselves without any adult controlling them.

Meditation and relaxation helps heal the body and re-energizes the body. It allows you to be refreshed and brings your body, mind and spirit back into balance. This should be at least 20 minutes. While in mediation whenever your thoughts stray, bring them back to your body. A good relaxation practice would be to put a small object like a pebble between your eyebrows while lying down in corpse pose. This way you can concentrate on that object and not on what needs to be done today. Tense up an area of the body like your toes and then relax them. Go to the next part like your right leg and then relax it and continue this exercise until you get to the face. Practice breathing slowly (4 seconds on the inhalation and 8 seconds on the exhalation). You kind of take a mental holiday and become less preoccupied with the little worries of day-to-day life.

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General Benefits of Yoga on Health

Wednesday, August 4th, 2010

By Rukhsana Mirza

“Through Yoga, the body attains attractiveness to others, beauty, firmness and unusual physical strength”

-Yoga-Sutra 111:46

Interest in yoga is at an all time high – and with good reason. The benefits of Yoga are very great. Not only do they far surpass those of any system of self-improvement for the body (calisthenics, salon programs, jogging, isometrics, competitive sport) but they also extend to the emotional and mental aspects of the individual. Yoga is concerned with the health and beauty of the organism as a unified whole.

Physiologically each yoga posture has specific structural and functional effect. By systematically placing pressure on the organs, the poses massage and help tone them. Adopting yoga postures, and flowing between them, opens and closes different areas of the body. Blood circulation improves and lungs respond with a more efficient breath. Increased oxygen reaches the tissues, and every cell, tissue, organ and system reaps the benefits. As the stretching, flowing postures massages the lymphatic ducts, disposal of wastes is facilitated and becomes more efficient, the system is detoxified and the immune response enhanced. The body becomes physically stronger and excess tension is worked out of the system.

Many poses act on the endocrine glands by bathing them with fresh blood, which carries oxygen and vital nutrients to enhance overall functioning. Other postures and breathing techniques are believed to regulate the nervous system.

If one practices yoga asanas, one can momentarily boost the sympathetic nervous system (involved in the ‘fight or flight’ response) and therefore practice a safe, controlled way of responding to stress. When these poses are followed with poses that boost the nervous system, the ‘rest and repair’ response is activated and the system is calmed and relaxed. The heartbeat slows, respiration steadies and blood pressure decreases. Levels of stress hormones decreases and healing mechanisms are turned on. In addition, when one becomes fully immersed in the sensation of the body, one takes a mental holiday and becomes less preoccupied with little worries of day-to-day life.

Relaxation techniques are considered deeply healing on many levels. Pranayama, like meditation, also has profound effects. Both assist the mental and emotional response of a person to their health condition, increasing the ability to detach from the disease and to identify, if only momentarily, with a higher level of existence. Yoga practice also tells us that the path is important as the end result – a reminder to savor the journey through life, whatever it brings.

Weight control, slimming, firming, relief of tension and stiffness, improvement in general health, emergence of hidden beauty, emotional stability and a positive mental outlook is experienced when a yoga plan is inducted into one’s lifestyles.

New yogis find how stiff, tight and tense the body may have grown in “key” points of their bodies. The stiffer the body, the greater the need for the gentle stretching movement of Yoga. A stiff, inflexible body cannot be a truly healthy and beautiful one. Because of the gentleness of Yoga and the fact that one never has to strain or jerk or fight to achieve the extreme position, the flexibility and elasticity is achieved in time regardless of age or physical condition.

Yoga attaches great value in terms of health and beauty to a strong and elastic spine. An ancient Yogic adage claims ”You are as young as your spine is flexible.”

The Chest Expansion, Back Stretch, and Cobra exercises are not only loosening techniques but they help to release energy that can be trapped in the spine and joints. The Complete breath utilizes in their entirety and extracts the most life-force possible. Increased prana improves the quality of the blood, complexion and general health. A secondary objective of the Complete Breath is to help make breathing slow and rhythmatic whenever possible. People who are breathing in a rapid and erratic fashion develop nervous bodies and minds and shorten lives. Yogic breathing will result in almost immediate and positive effect on emotions and minds.

In almost all methods of exercise the emphasis is placed on the muscular system, while the endocrine, nervous and circulatory systems are sadly neglected. A major value of Hatha Yoga lies in the fact that it takes into consideration the methodoligical stimulation necessary for organs and glands of the various body systems. For example, the brain and pituitary glands are affected by the Head Stand, which is one of the finest natural ways to restore and maintain alertness by increasing the supply of blood flow to the brain along with being responsible for improvement in hearing and vision as well as for added beauty of the hair and complexion. The Shoulder Stand involves the heart and the thyroid and helps to promote the correct functioning of thyroid by bringing an increased supply of blood into the throat area. The Locust strengthens the reproductive organs and glands and the kidneys are stimulated through the Cobra and Bow. The Abdominal Lift provides a type of natural “massage” for the stomach, colon, intestines, liver, kidneys, gall bladder and pancreas – all with one movement!

Constipation is a serious and frequent problem for many people, particularly for those who must spend a great deal of time in a sitting position. Long periods of inactivity cause peristaltic action to grow sluggish. A good solution to this problem is observing Yogic dietary suggestions and regular practice of the Abdominal Lifts in both The Standing and All-Fours positions. These exercises greatly strengthen and firm the abdominal wall, preventing it from sagging. Good muscle tone in this area helps to maintain the organs and the glands of the viscera in their correct positions. And this eliminates the unsightly and unhealthy result of a “dropped” abdomen.

The priceless techniques of Yoga as spelt out above are a few of many that are worthy of most patient practice since it can be utilized during one’s entire lifetime for positive health benefits.

Now we focus on Yoga for children. One can undoubtedly not question the wisdom behind starting Yoga at an age which builds a strong foundation, which enables growing up fit and strong.

In recent years there has been much scientific research into the effects of yoga on children’s health. Evidence shows that regular Yoga practice can keep children’s health by boosting their immune systems and keeping their muscles, organs and glands functioning at optimum levels. Yoga also helps children to develop strong, flexible bodies, an excellent sense of balance and coordination, and feeling of confidence and grace in their movements.

The reason that regular Yoga practice is so beneficial in an all-round way is that postures and breathing techniques are designed to encourage and maintain the flow of prana – a basic life force energy that flows through all living things. When prana (breath) flows freely, one feels healthy and fit, but when the prana is blocked, one becomes ill.

Yoga also instills good postural habits in children. These days it’s common for school-age kids to carry heavy bags and satchels on a daily basis (often over the same shoulder for years), to spend long hours at a school desk and to sit on chairs that encourage slouching and rounding of the lower back (it’s interesting that in India there has been a huge rise in the number of back problems since people started sitting on chairs instead of the floor). Combined with habits such as walking on the outsides of the feet or standing with all the weight on one leg, it’s hardly surprising that posture related problems, most notably backaches, are among the most widespread afflictions of modern society.

The best way to prevent back problems in later life is to learn good posture at a young age. Practicing Yoga is an excellent way of doing this – it not only develops a core of strength around the spine and keeps the spine supple and well supplied with blood, but it also teaches children to be aware of the way they carry their bodies, to correct bad habits and prevent new ones from forming.

Yoga teaches children how to breathe correctly by inhaling slowly and deeply through the nose and drawing the breath right down into their lungs. This type of breathing creates a calm, focused and receptive state of mind (fast, shallow breaths that only get as far as the upper lungs produce a state of agitation that makes it hard to relax and concentrate). Nose breathing in particular helps to lengthen the breath and calm one down – it also warms and filters the air before it gets into the lungs.

If a child suffers from asthma, yogic breathing techniques are specialy helpful. The child will not only learn an awareness of how to breathe – which will help them to correct destructive breathing patterns- but specific techniques can help them to strengthen their respiratory and immune systems and to cope better in the event of an attack. As the incidence of asthma increases (it is estimated that in Australia one in every eight children has asthma) and controversy grows about the safety of conventional drug treatments, parents are turning more and more to natural methods of managing the condition.

Calming down the nervous system is another critically important role for Yoga in children’s health. We often, unwittingly, subject children to sensory overload from TV, video games and electronic toys, stress from hectic, fast-paced lifestyle, and inadequate nutrition from convenience and processed food. The net result is kids who are chronically over- stimulated and who lack the ability to concentrate for sustained periods of time. Behavioral disorders such as attention deficit (ADD) or attention deficit hyper activity (ADHD) are extreme examples of this.

By working with breath and movement, Yoga can slow down a child’s heart and breathing rate and strengthen the central nervous system. This has a profoundly calming influence on a child’s mental and emotional states. Once children have learned how to be still and quiet, they come to enjoy this feeling and to seek it out for themselves. On a practical level, if a child is prone to tantrums, clumsiness, poor memory and antisocial behavior, regular Yoga practice can gradually help these problems.

We conclude by stating that as we nudge our physical boundaries with yoga postures, we become fully focused on the body, breath and mind. We become absorbed in the present moment. It’s a break from our usual mind status. Like a holiday, it refreshes us. Yoga practice helps us from distress to de-stress, for dis-ease to ease, from passion to compassion. And the greatest beauty of yoga is, it can benefit all ages, including the elderly (chair yoga) no matter how late in life they start.

“Having mastered the body through Yogic teachings so that it becomes a fit habitation for the soul; having the senses, emotions and mind under control, the wise person discards the worn out sheaths of desire, fear and confusion and passes into a state of enlightenment and freedom.”  -Bhagavad Gita

Rukhsana Mirza is currently training to become a Yoga teacher.

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Introducing Yoga to Children

Friday, November 6th, 2009

Upward DogBy Marneta Viegas

Children are being brought up in a world of noise and busyness. Busy parents, school pressures, additional after school activities, computer games and fast moving TV can all add to their stress levels. School tests, falling out with friends, arguments between parents, feeling overwhelmed by homework and being bullied or teased can add to the stress as they learns how to deal with the outside world.

These stresses can cause a range of physical disorders such as sleeping problems, irritability; stomach aches bed wetting, headaches, muscular pains as well as mental and emotional problems such as depression, anxiety, nervousness, anger and temper tantrums.

Yoga is a wonderful activity that can help counter these pressures. When children learn simple techniques for self-health, relaxation, and inner fulfillment, they can navigate life’s challenges with a little more ease. Learning yoga from an early age encourages body awareness and appreciation of their surroundings. Physically, it enhances flexibility, strength and coordination as well as aids concentration and sense of calmness.

The beauty of yoga is that children of all shapes, sizes, abilities and ages can benefit from the exercises. Children can stretch as much as as comfortable as they learn that every body is different. Most of the poses have animal names and shapes which can capture the imagination of even the youngest of children. They can imitate the movement and sounds of the animals and imagine the qualities of that animal. For example when they adopt the lion pose, they can feel strong and courageous, while in the tortoise poise, feel quiet and still inside their mind as well as their body.

More and more schools are adopting yoga at this time. A recent government study reported by the Telegraph found that fewer school children are participating in school sports and are signing up for more “fun” non-competitive alternatives like circus skills (juggling) and yoga.

According to the article: “The study found that 58 per cent of secondary schools – and almost a third of all schools – offered cheerleading as a sport, more than a fifth trampolining, 21 per cent yoga and 18 per cent ‘circus skills’. This compares to the number offering rugby falling from almost three quarters of schools in 2006 to two thirds now.”

Interestingly enough, Nick Gibb (Tory schools spokesman) and Nick Seaton (Chairman of the Campaign for Real Education) were shocked and disappointed as they believe that competitive sport is crucial for exercise and team spirit.

It is wonderful news that children and their parents are choosing non-competitive options in school settings. Yoga is a great form of exercise for mind, body and mental health and so a wonderful way for children to stay fit and healthy throughout their lives.

Relaxation is also vital for children’s health and well being. Just a few minutes a day can help young children feel calm and focussed and ready to face their day. Relaxation can help children sleep as it decreases muscle tension, slows the rate of breathing and reduces blood pressure. It can also help children’s concentration and listening skills as they feel quiet and able to listen and assimilate information, so giving them better problem-solving abilities. Creativity and imagination is also improved as children are encouraged to take their minds away from their current situations and take themselves on imaginary journeys in their minds. Children develop self-esteem and a feeling of self worth as they start to see their strengths and qualities in the quiet.

Here are the most common types of relaxation techniques.

Breathing Exercises:

Children can lie on their back and put their hands on their stomachs. As they breathe in, their tummy will rise and as they breathe out, it will fall. Children concentrate on breathing in and out slowly as they focus on the rise and fall of their tummy. This can help children let go and feel calm and quiet.

Progressive Muscle Relaxation:

Children can lie on their backs on in a comfortable chair. Starting at the feet, they squeeze and relax each limb. As they move up through the body slowly, they will feel calm and relaxed.

Visualisation:

Children close their eyes and imagine they are floating on a cloud or lying on a boat and floating down the river. They might imagine that they are lying in warm sunshine and feeling the warmth in their body or imagine that they are sinking gently into soft sand.

Affirmations:

Children can repeat the words “I am calm and quiet, I am calm and quiet’ and slowly as they repeat, they feel more calm and quiet and relaxed.

Marneta Viegas

http://www.relaxkids.com

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Yogic Principles of Unity

Wednesday, September 23rd, 2009

Asana PracticeBy Paul Jerard, E-RYT 500

Depending on where you live, Yoga classes can be filled with students of different ethnic origins, religions, social status, age, and gender. As humans, we tend to differentiate ourselves from others by our self image. Depending on how we our programmed, we readily accept others at face value or we reserve the right to make a judgment later.

Sadly, it is this judgment of others that has held humankind back for thousands of years. It is easy to see differences in someone else and think our way is the right way. Worse yet, some people feel that their way is the only way.

When students enter an ashram, studio, or class, they are often instructed to leave their stress, baggage, and judgment at the door. This is one of the hardest hurdles for a beginner to manage. Even if you put most differences aside, the ego loves to engage in self praise.

There are also Yoga teachers who claim to teach “real Yoga,” as opposed to “phony Yoga.” This is an interesting analogy, as most students, who attend these classes, often mention that teachers spend an extraordinary amount of time on indoctrination and dogma.

The purpose of Yoga was never meant to divide people into splinter groups. When Yoga teachers meet at intensives and conferences, there is a huge diversity in the backgrounds of the individuals. In general, most Yoga teachers embrace the melting pot we may refer to as “humanity.”

Rather than sit around discussing our differences, humans should spend more time discussing possible solutions to major problems. This often happens in a Yoga teacher conference. Unfortunately, it is rarely seen among political or religious leaders.

In order for Yoga to make a difference in the 21st century, we have to focus on solutions to problems that we and our planet face. It is easy to spot a personality who seeks to divide, polarize, and stir up conflict.

With that said – anyone in a teaching position, who seeks to divide, does not deserve your precious time. The path to ruin is easily discovered within our history books. This is the path of division. The path of unity is the Yogic path.

© Copyright 2009 – Paul Jerard / Aura Publications

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Yoga and the Song that Inspires Your Mind

Monday, August 24th, 2009

Eka Pada Rajakapotasana By Paul Jerard, E-RYT 500

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

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

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

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

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

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

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

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

© Copyright 2009 – Paul Jerard / Aura Publications

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Yoga for Athletes

Monday, June 29th, 2009

ChakrasanaWritten By Jessica Zarcone, CYT

For thousands of years, people have been using yoga to stay “flexible” both physically and mentally, making it ideal for athletes. An athletes body and mind must remain in peak condition. Yes, yoga does more, much more, than help you find inner peace.

With yoga spreading like wildfire in the athletic community (approximately 20 million Americans practice today), it is a important regimen with several benefits. Yoga is very gentle, is it practiced at a pace that suit’s you. Most athletes are familiar with the “no pain, no gain” attitude, necessary to build strength and speed. It serves them well and produces results. However if durability and flexibility are ignored, or injury and age are concerns, this aggressive approach can be counter productive. A gentler approach thru yoga is in fact the best way to utilizes strength to increase flexibility, as muscles grow stronger, they become more flexible. The saying in yoga goes “ If you feel pain, there’s no gain“.

Yoga poses are based on a system of stretches, balances twists, and bends, these poses exercises the entire body. What’s more, every forward movement is balanced by a backward movement, and every twist to the left is countered by a twist to the right, so no single set of muscles are overstretched. In addition, yoga works on more than just muscles- the spine becomes more elastic, the joints loosen, the lungs expand, the circulation is stimulated, and stamina increases. Yoga has the potential to offer real improvements to athletic performance, both physically and mentally. Athletes tend to already focus on breathing, however what they lack is uniform flexibility.

The flexibility component of yoga is very dynamic, stretching multiple muscles simultaneously in all three planes of motion. Also, rather than pushing and disregarding the body’s pain signals. Yoga teaches us to tune into all that we are feeling each moment. This awareness is very helpful for preventing and relieving stress or injury. Yoga allows athletes to better understand their body’s strengths and weaknesses, so that the weaknesses can be “worked on” over time. This will result in better performing muscles for the days to follow. The postures also develop a sense, common in dancers and gymnast, of where the body is in space, which is a necessary skill in any sport.

The type of strength developed in yoga teaches muscles to work equally and efficiently. The practitioner learns how to relax muscles that are not required and evenly uses the ones that are. The isometric strength and eccentric stretching used in yoga combined with the deep controlled breathing, is unsurpassed for building muscles that are resilient. This leads to more expedient healing from injury. Plus alignment practice improves response times and awareness of center of gravity, therefore improving balance.

Any prolonged or repetitive activities relating to work or sport can create muscle imbalances. Depending on the activity certain muscles are shorted, while others are lengthened and weakened. These imbalances can cause strain on joints and result in injury. Many athletes suffer from flexibility deficits. Since most sports involve the same repetitive motions, an athlete’s body becomes biased to those directional movements and positions. As a result, they become at risk of injury if they are challenged out of their available range of motion.

Hatha yoga starts with the body, and what holds the body together is the skeleton. Central to this frame work of 206 bones is the spine or backbone. It consists of 33 small bones called vertebrae, which are separated from each other by a disk of cartilage. The tissue is firm but flexible, just like that in your outer ear. These are the disks that “slip” when you lift things wrongly. The spine is not straight; it should have three natural curves, but poor posture can put the spine out of alignment resulting in backache and many other discomforts.

The pelvis, and hip bones are a basin shaped group of bones, pivotal to moving the body and also containing abdominal organs, such as the digestive system. It transfers the weight of the upper body to the legs and feet. Tilting the pelvis too far forward or backward results in poor posture and puts the spine out of alignment. It can also put unnecessary stress on muscles and internal organs.

Bones meet at joints, which are held in place by ligaments. The ends of the bones are protected by cartilage, and the joints are lubricated to make movement easier. The powerhouse of movements is the skeletal muscle, which is attached directly or indirectly to the skeleton. These muscles always work in pairs one contracts while the other relaxes. Both muscles and joints are easily damaged by the abuse we inflict on our own bodies.

All organs of the body, of course have a function, with the possible exception of the appendix. From the point of view of practicing yoga, the two most important internal organs are the lungs and the heart, which are part of the circulatory system. The lungs are responsible for taking in oxygen and getting rid of carbon dioxide. Their proper function, especially with modern levels of air pollution, is crucial to well being. Breathing exercises, pranayama, are important aspects of yoga. The heart pumps blood around the body, carrying nutrients and oxygen. Heart disease is one of the biggest killers in the western hemisphere, so a healthy heart and maintaining the correct blood pressure is literally vital. Learning to visualize the inner body, and send the energy of the breath to areas of need can increase the body’s healing power.

Of course, to benefit fully from yoga requires regular practice. It is not necessary to devote hours of every day to it, unless, of course, you want to. It is worth starting each morning with the Sun Salutations, even if your regular practice is only once or twice a week. Not only will this stretch the spine, limbs, and stimulate the circulation, it will invigorate and energize you for the day ahead and create a positive frame of mind. Think of it as a concentrated yoga program. Once you start it will be difficult to stop. The programs become successively more challenging, but there is no need to feel that all poses need to have perfect form, it is important to work at your own pace, it is not just about the poses, but about the breath and frame of mind while in these poses.

Methods of Hatha yoga abound and are varied, every teacher will have their own technique. However, it is important to be guided by a yoga instructor to help students quickly and efficiently reap the rewards. Traditional training programs sometimes overlook these areas.

When athletes go from one sport to the next, they may be “ in shape” but they may not have been using the same muscles from one season’s activities to the next. Each sport has it’s own unique movements and muscles used, demanding a holistic workout approach.

For example, golfers need to make sure their hips, thoracic spine (mid and upper back) and scapula (shoulder blade) open up in the rotational plane in order to prevent swing injuries to muscles and joints in other parts of the kinetic chain. Basketball players need to have excellent dynamic balance while in baseball , pitchers need a strong core, flexible back and hamstrings to maximally accelerate a pitch. A steady routine of stretching and therapeutic alignment, combined with controlled breathing, can keep athletes in shape all year and increase their enjoyment of each sport.

Since yoga is a gentle and non-competitive, an asset in a fiercely combative society. It encourages a healthy and preventive lifestyle, and aids recovery without recourse to drugs. Injuries obviously happen in sports where you are most challenged to be quick and strong, recovery from these injuries means continuing to explore your range of motion, promoting circulation, and bringing your mind to the area through the body scanning and general mental focus.

Practicing yoga while injured forces you to be more mindful and more careful. If you can take the element of fear out experimentation with your injuries and replace it with curiosity, keen observation, and a free breath, then you will not only help promote healing but also develop a more detached, less fearful approach. Complete avoidance of the injured area is sometimes the right course of action, but you should continue to work with different parts of your body as well as working with visualization and mediation.

No matter what the athlete is currently using for exercise and or training, yoga is extremely beneficial. Developing a regular practice of poses allows the athlete to be at his or her optimum performance. By gaining flexibility both mentally and physically, as well as growing stronger with balance and focus.

Aside from the physical and mental aspects of yoga, there is also a spiritual element. Basically, yoga teaches you about the connection with all living things and yourself. Through the discovery and realization of the connection that all living things have to each other, and element of camaraderie, non-violence and peace begins to shine through. So, no matter if you win or lose, you can be injury free, agile, and live with a sense of appreciation for your competitors and a feeling of peace.

While I consider anyone who practices yoga to be an athlete it is possible to injure yourself while in poses, it is important to know your limits. It is as if our body, and mind are puzzle pieces and when practicing yoga all the pieces fit perfectly creating a beautiful piece of art. There have been countless studies and trials done on the effects of Yoga and mental health, yoga and mental illnesses, yoga and physical ailments and disease for its growing respect in its preventive and healing qualities. With nothing to lose with everything to gain, try yoga today.

Jessica Zarcone, is a certified Yoga teacher, who teaches classes in the Denton Texas area.

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