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Yoga Has a Strong Relationship with the Health Field

Tuesday, September 14th, 2010

By Alexis Neal

Studies have shown that it has helped in numerous illnesses and stepped in when regular medical science could not complete the healing task itself. It has worked with the elderly, children and mental issues like depression and anxiety just to name a few. I personally have had years of struggling with severe anxiety and the inability to cope with stressful situations. I do not support the use of medications the majority of the time but was pushed by the medical field and after two and a half years on numerous medications that seemed to only make me worse, I reached out for spiritual help. After one meditation session, which lasted two hours, I felt a tremendous difference. I was able to do things that I could not do before like enter a crowded store. Though the healing is taking its time to get me back to 100% it is a much smoother healthier ride than the medications. Medications seemed to lower my concentration level and cloud my thoughts making daily tasks difficult. With daily Yoga and meditation I have not only felt clarity but have been able to take a stressfull situation and analize it rather than react to it. This is something that I have never been able to do in my life.

I have decided that I need to share this amazing power with every individual that I meet and that is why I enrolled in this school. To give a timeline, it was the end of April when I made this change and went from no energy and sleeping through most days to surfing and bicycling daily. I sleep a normal schedule and because of the intense improvement my doctors have agreed to remove me from all medications. Unfortunately, this is not an instant process and the lower my doses become-the more my body aches and the less I feel I can endure. This just assures me even more that they were not good for my body and probably did more harm than good. I can feel Yoga healing me daily.

In this economy, there is a tremendous amount of stress and you can feel it with each person you pass….and I live on an island so if you can’t relax here…there needs to be changes made. I am very glad to hear that with all the studies performed, health insurance companies are finally seeing the benefits of this exercise and adding it to their coverage for card holders. I have also heard that massages were added as well. I hope people take advantage of this great opportunity while they can. Unfortunately, most people don’t realize the signs of stress until their body starts ailing to get their attention. If a person is practicing Yoga and/or meditation regulary then when a stressful event comes along they will not only be able to recognize it but will be able to deal with it with deep breathing exercises and calming the mind. It is very difficult to wait until you are in a stressful position to then start Yoga because your mind is racing a hundred miles an hour and meditation would be almost impossible. I think Yoga needs to be practiced and learned to the best a person’s body will allow first before it is needed in such ways.

Yoga helps in other ways besides stress and anxiety issues, it helps with the lubrication of joints. My Nana used to get eight cortizone shots in each knuckle every day just so she can move her fingers because of severe arthritis and was still in tremendous pain. I worked with her for a month doing Tai Chi at a local senior center and she no longer needed the shots. I feel that Yoga will help the elderly with that as well as with the daily stiffness they wake up to or end up at the end of the day with. This would give them the ability to become more active in life…allowing more exercise rather it be soly Yoga or more and I believe would prolong their life by lifting their emotional mood. The saying “you are only as old as you feel” is true. If Yoga can take them back ten years where they can enjoy things they thought they could never do again then that would have to be a tremendous lift in emotions and spirit. To be able to give that gift to someone would be so rewarding there are no words to describe it.

Yoga is being taught in nursing homes and rehabilitation centers now and psychiatrists are even recommending it now as alternatives to medications. Of course, there are still doctors out there that just write prescriptions like its a race and truly don’t understand what they are doing nor do they believe in anything spiritual like Yoga. I hope one day everyone will see the benefits.

Yoga has been brought into the lives of children as well. I have watched it taught in preschools. It helps with the new child obesity problem in the United States right now for one. Overweight children usually just sit down during play time but this is not treated like free time, they make it mandatory to participate. Also, children that have been diagnosed with ADD or ADHD have been tested with Yoga and relaxation techniques and it had helped a significant percent, though not all. I believe with patience, these children could get off the horrible medications for those disorders if they were persistant with the Yoga techniques. It also teaches straight posture before slouching becomes a habit. Studies are now being done on mental patients with schitsophrenia, OCD and bi polar disease. The testing results are still inconclusive last I checked but they did see signs of calming with the movements and the combination of relaxing OM music.

Health and Balance says “Among yoga’s anti-stress benefits are a host of biochemical responses. For example, there is a decrease in catecholamines, the hormones produced by the adrenal glands in response to stress. Lowering levels of hormone neurotransmitters — dopamine, norepinephrine, and epinephrine — creates a feeling of calm. Some research points to a boost in the hormone oxytocin. This is the so-called “trust” and “bonding” hormone that’s associated with feeling relaxed and connected to others. That may be why so many romances start in the yoga studio. “

Yoga has been proven to aid in the healing of asthma, back pain, arthritis, lower blood pressure, slow heart rates, depression, multiple sclerosis, insomnia, memory, self esteem, self acceptance, body strength, flexibility, delaying ageing, harmonizing the mind and body, emotional balance, self enlightenment, balancing metabolism, highering pain tolerance, balance, body awareness, help with sexual impairments, moods like stress, anxiety and depression, self control, positive outlooks on life in general, improvements on social skills, lower cholesterol, increasing red blood cells, there is a lower risk of injury as compared to other exercises, eye hand coordination, more oxygen intake, increased range of motion, increased reaction time, depth perception, osteoporosis, alzheimers, type II diabetes, carpel tunnel syndrome, muscular dystrophy, migraines, less nausea during chemotherapy, arthritis, asthma, epilepsy, constipation, allergies, improve alignment and menopause just to name a few. Studies are being done every day to see what else this exercise can aid in.

Yoga makes you aware of your body so that you can sense an issue before it becomes a serious health issue….basically learning how to listen to your body and know what it is telling you rather than waiting until you are ill. Yoga can be practiced anywhere and that is something that most people do not know. They believe that they need the cute little mat in its case like Madonna is so often seen with but in actuality it can be done anywhere. If a person gets anxiety in the dentist office, heavy traffic, etc. then deep breathing exercises can help. I personally hate the laundromat so I sit on the washing machine and meditate with my headphones on to pass the time and ease my anxiety of knowing that I am stuck there for two hours with screaming children and machines that take your money. Oddly enough, on a few occasions women have jumped up on washers next to me and joined in…saying that I just glowed positive energy and that they just wanted some of it. That is when I decided to teach Yoga.

Yoga also teaches the right way of living. Practicing a lifestyle of calmness, a person is less likely to get into a verbal argument or altercation because they will think twice about it. A Yogi will feel the stress coming and stop it or control it before it rises keeping anything from happening and hopefully calming the other person(s) through their positivity. Also, if you just left a Yoga class and you feel rejuvenated and reborn so to speak…you will be less likely to stop for fast food on the way home of smoke that cigarette after class because it almost causes a feeling of guilt not to mention you feel like you wasted time in Yoga if you are going to continue harming your body. Yoga will promote healthier eating habits as most exercising does. According to Swami Sivananda: “About the last thing one should expect from yoga is wealth. Yet, when certain facts are pointed out, it becomes obvious that here is a value not to be overlooked.

First of all, as Swami Sivananda argues, “Health is wealth…. If you do not possess good health you cannot prosper in any walk of life” (Yogic Home Exercises). As we can see from the factors listed under Physical Health and Mental Health, yoga does affect our ability to deal with the problems in our businesses and professions. Many factors affecting our day-to-day and long-range; capacities for achieving business and professional goals may be influenced by yogic endeavors. One can hardly calculate results, but still can easily sense the significance of improved health for business success.Not only may one acquire more financially from good health, but he need spend less upon measures to alleviate illness. By reducing anxiety and desirousness, yoga tends to diminish our desires and the expenditures we make trying to satisfy those desires. A person who achieves peace with himself, even if only part of the time, has less motive for spending money to win the battle for satisfaction of his cravings. Yoga is less expensive than most other methods of attaining and maintaining health and relaxation.”

Yoga is both a physical and spiritual discipline and not an easy thing to jump into. It should be taken slowly like any exercise. I would want my students to come to me after class and tell me if they do not feel relaxed and calm after a class and then work with them on a one on one basis to see what is happening with them or running through their minds during the exercises when there should be nothing on their minds. They might require noisy headphones on like I do in order to drown out how easily I am distracted.

Today Yoga classes are offered almost everywhere, from small studios in shopping centers to hospitals and clinics. The more opportunities that become available I believe the more people will attend and see the benefits for themselves. At that point we can only hope that they pass that experience along because odds are most people have a child who could benefit, a sressed out spouse or an ailing relative, all of which could benefit greatly. This could also be a great bonding experience for either family members, friends, or co-workers. Yoga cannot be discussed in aspect to one benefit because there are just so many and the list gets bigger each day. I believe that it could benefit every situation. I am living proof that it heals and I hope to spend my life helping others heal themselves.

I have expressed and stressed the health benefits of Yoga but it also is very beneficial spiritually. I believe that is why women are more prone to take Yoga because we are more spiritual or rather require it in our lives. When a group of women are in close proximities there is an overwhelming energy and to be able to use that energy together in harmony will be extreme. I believe that my classes will be even more beneficial and spiritual because I will be doing them directly on the beach rather than inside a studio or airtight building with an ocean wave sound cd playing in the background. The sand is so much easier to ground yourself upon than a mat and women have this special connection with the ocean from birth so I think the benefits of having the classes there will be higher. I also think that just being at the beach…the smell…the sound…the peace…is almost meditation without even trying and will help those uncomfortable with trying something new or those who cannot clear their head long enough to benefit from meditation or breathing techniques. I look forward to the many health benefits Yoga will instill upon me and helping others achieve their goals.

Alexis Neal teaches Yoga classes on South Padre Island, Texas.

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Posted in Yoga for Emotional Health, Yoga for Health, Yoga for Mental Health, Yoga for Physical Health | 2 Comments »

Yoga as a Health Practice

Sunday, August 29th, 2010

By Sabrina Smith

Yoga has been revered for centuries by many countries of Asia for its ability to heal and promote health and wellness. Some of the countries have derived medical practices that revolve around the key concept of yoga: balancing the mind body and spirit to achieve their goal of health and wellness. India, one of the Asian countries that has been at the heart of yoga for many years, developed the practice of Ayurveda. Yoga and Yogic practices such as meditation, and postures are key to its medicines. Aside from this form of traditional medicine Yoga has been proven to be very beneficial in modern day, curing such ailments like depression, decreasing the risk of heart attacks, stimulating irregular bowls and creating healthy eating habits, helping to release your body from addiction, as well as promote a healthy physical, mental and emotional body.

Ayurveda has been very much a common medicinal practice in India working hand in hand with yoga and it has most recently been made popular by Deepak Chopra, M.D. Chopra explains the methodology of Ayurveda, and its view of the human body as a quantum mechanical device, that is not easily fixed through the prescription of magic pills. But can return back to a balanced state once the body’s energies begin to function in harmony. He explains Ayurveda uses Yogic techniques of mediation to heal the emotional issues such as depression. In his book Perfect Health, Chopra tells a story of a young man whose parents had divorced causing him to fall into a deep depression. When he went off to college the symptoms worsened, causing him to suffer from blindingly severe headaches, acute pain, dizziness and vomiting. He dropped out of college before the end of the first semester, his father sent him to see a therapist that prescribed him an array anti-depressants. But nothing worked very good or for very long. After a few years of dealing with the depression and thoughts of suicide he had heard about meditation from a friend. The young man began to employ the techniques he learned. He began to find the place deep down inside of him where the headaches and the depression did not dwell. Through continued meditation his small island of awareness slowly became larger, and slowly he began to see his true self that had been hidden underneath the depression and pain (Chopra, 160-63).

The yogic practice of meditation can also reduce the risk of heart attack among those who suffer from borderline hypertension, and high cholesterol. A study conducted at Harvard medical School in 1974 studied twenty-two hypertensive patients. The study showed that the average reading dropped from150/94 to 141/88 it was enough to bring the diastolic pressure (the bottom number) down from borderline to a normal range. However the systolic pressure (the top number) was not lowered enough to be considered normal. However any elevation in blood pressure for an extended period of time can take years off one’s life. So, one might consider the experiment a success (Chopra, 164). Similar experiments to this one have been done regarding patience with high-cholesterol.

Meditation has been used in a study done by two researchers in Israel, M.J. Cooper and M.M. Aygen showed that employing meditation could lower cholesterol. The researchers took a group of 23 patients with elevated cholesterol, twelve were taught meditation and eleven were not. At the end of eleven months they screened their cholesterol again. The twelve that meditated dropped their levels from an average of 255 to an average 225 (the expectable number in the U.S. is 200). This same team did the same study with patience that had normal cholesterol numbers as well. The study showed that cholesterol could be lowered in people who had a normal cholesterol number (Chopra, 164-165). The mind is a powerful device in Yoga and meditation is a showcase of its power at work. However it is not the only device that is activated through yogic practices.

The postures used in Yogic practice as well as the Yogic diet can help to stimulate irregular bowels. Yogic postures give a gentle message to the abdominal viscera, postures like the cat and the plow help to correct constipation, aid in digestion and bowel action (Hewitt, 222 & 244). In regards to the yogic diet, “overeating and underrating are alike detrimental to success in Yoga. A Yogic rule is that one should finish a meal feeling that a little more could have been taken,” (Hewitt, 398). A Yogic diet is considered lacto-vegetarian, not eating meat for ethical as well as health reasons. The yogic diet is further broken down in smaller food groups.

There are particular food groups in the Yogic diet that are considered to influence the human personality, sattvic “pure” food, rajasic “stimulating” food, and “tamasic” impure food. The “pure” foods consist of milk, butter fruits, vegetables and grains. “Stimulating” foods are foods that are stimulating to the nervous system like, spicy, strong tasting foods, meat, fish eggs and alcohol. “Impure” foods are foods that have been putrefied, overripe, rotten or impure in some way (Hewitt 154.) Much of the modern diet consists of these “impure” foods, especially for those who consume meat and processed food.

Have you ever wondered how come meat is not hard and stiff due to rigor mortis, it becomes tender again due to putrefaction, or the decaying process. Much of all food that comes pre-packaged will fall into the category of “impure” due to the additives and preservatives that grace the ingredient list.

According to the Bhagavad-Gita these “impure foods make a person dull and lazy. Their thinking capacity diminishes and they sink almost to the level of animals or bushmen. They have no high ideals or purpose in life; on a physical side, they suffer from chronic ailments of the body,” (Swami Vishnu-devananda, 209). Throughout the practice Yoga one opens themselves up to a new level of awareness in regards to what they put in their body and how it affects them.

“Pure” foods are said to bring purity and calmness to the mind and are soothing and nourishing to the body. Rajasic or “stimulating” foods arouse the animal passion in man and brings a restless state of mind (Swami Vishnu-Devananda, 209).

Beyond the food that we put in our body there are substances that are not only physically harmful to our bodies but are very detrimental to our Being. For instance drugs and the addiction that accompanies them, ranging from nicotine to narcotics cause not only physical harm but disrupt the chemical patterns in bodies. For many, addiction is a hard pattern to break free from. Addiction is like when you manually over ride a program to make it do something out side of its memory. The body has a memory of how the body is suppose to work in a healthy pattern, but the addictive pattern has taken over. Yoga can be used to help restore and remind the body of what the healthy pattern is. When one begins to practice yoga they begin to open up the chakras in the body, freeing up the energy flow within the body. Yogic postures that are specific to the particular chakra where the addiction is held can be extremely helpful in freeing the body from the addictive pattern. For instance if the addiction rest in the Root Chakra or Muladahar, one would want to practice an asana that would ground them, consisting of seated postures, supine, as well as prone. It is good to have a well rounded set of asana’s so that the chakras do not become over or under stimulated but when you have areas that need focus it is good to give them the attention that they need.

This attention does not only have to be in the form of the physical asana, as mentioned before the mind is a very powerful device and through meditation addictions pattern can be broken as well. This can happen unintentionally. A study done in 1972, by physiologist Robert Keith Wallace, showed that a group of 1,860 mostly college students that began to practice meditation decreased their drug use significantly. After twenty-one months of practicing their drug dependency in the areas of narcotics, barbiturates, hallucinogens, marijuana and amphetamines decreased so much that most had stopped using all together. Marijuana was still used by about twelve percent and all the others ranged from one to four percent of users. The most interesting part is that they were not part of a rehabilitation program, they were not asked to quit, and the researcher did not follow their progress, nor reward them for abstaining (Chopra, 201-202). It was the mediators’ body coming back into sync, and no longer being part of the addictive pattern.

Yoga as a whole promotes a healthy lifestyle. Yoga makes you more aware of what you are putting in to your body, how you are. Whether you are exercising or not exercising, healthy and un-healthy habits that you have developed in your life, or habits that you hope to develop. Yoga can be used to encourage healing within the body whether it is physical, mental or emotional. This is often through meditation but not limited to meditation. Yogic postures and diet play an integral part in Yoga as a “health practice.”

Work Cited

Chopra, Deepak M.D. “Perfect Health.” New York, Three Rivers Press; 2000.

Hewitt, James. “The Complete Book of Yoga.” New York, Schocken Books; 1977.

Vishnu-Devananda, Swami. “The Complete Illustrated Book of Yoga.” New York,

Three Rivers Press; 1988.

Sabrina Smith is a certified Yoga teacher. She teaches classes in the Oakley, California area.

Tags: book of yoga, certified yoga teacher, practice yoga, teach yoga, teach yoga class, teaches yoga class, teaches yoga classes, yoga as, yoga has, Yoga Health, yoga teacher
Posted in yoga for depression, Yoga for Emotional Health, Yoga for Health, Yoga for Mental Health, Yoga for Physical Health | 1 Comment »

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.

Tags: anuloma viloma pranayama, certified yoga teacher, chi yoga, hatha yoga, teach yoga class, yang yoga, yin yoga, yoga teacher
Posted in Yoga for Health, Yoga for Physical Health | No Comments »

Yoga and Children

Wednesday, July 28th, 2010

My experience affirms that it works.

By Linda L. Viel

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

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

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

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

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

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

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

• It boosts concentration, focus, and attention

• It increases the self esteem and confidence

• It enhances creativity and imagination

• It develops strong, flexible and healthy bodies

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Cited Resources

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

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

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

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

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

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

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

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

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

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

Yoga for Children–Now Proven Effective!

Experience of yoga meets experimentation of the West at SYTAR.

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

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

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

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

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

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

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

Tags: certified Yoga, certified yoga teacher, do yoga, incorporate Yoga, teach yoga class, yoga and children, yoga for children, yoga for school, yoga poses for kids, yoga practice, yoga teacher
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Yoga is a Science

Friday, May 28th, 2010

By Matthew Kiley

Yoga is a science first codified into one source by Patanjali nearly 2,500 years ago, with some estimates as early as 5,000 B.C. While many westerners associate gymnast-like flexibility and super-model figures, Yoga is by its’ very nature accessible to anyone- regardless of age or fitness. Further, the physical postures are but one of several stages of yoga all aimed to achieve the same aim- serenity and mastery of the mind- but the benefits are much broader in spectrum, from the mental, physical and spiritual as well.

Patanjali accomplished recording a system used by countless individuals using an eight-fold, or literally an eight limbed approach known as Astanga Yoga. The eight limbs are as follows (preceded by their original Sanskrit names):

1. Yamas -restraints

2. Niyamas -observances

3. Asana – posture

4. Pranayama – life force control

5. Pratyhara – sensory withdrawal

6. Dharana – concentration

7. Dhyana – meditation

8. Samadhi – self-realization

One of the beauties is not only its’ ever-availability, but the fact that the journey is so pleasure-filled that regardless of whether the destination is ever reached, the road is certainly worth traveling- with its’ beneficial effects on one’s health reaching far beyond stress reduction and flexibility. In today’s constantly changing, fast-paced, hectic and often ungrounded society, Astanga (also known as Royal Yoga), outlines a timeless system as appropriate today as it was over two millennium ago. As many a yogi will tell you, follow any one of those eight limbs and it is quite likely that you will be drawn to study the others as well.

Patanjali begins with the 5 observations (Niyamas) and 5 restraints (Yamas). These provide a code of ethics for the spiritual aspirant, not necessary if your only desire is physical strength, stamina, health, or flexibility, but a necessary step on the way to the ultimate goal as stated in Patanjali’s sutras-”the cessation of the fluctuations of the mind.” Beginning with the Yamas and Niyamas clearly underscores their importance, and once an individual begins to try to live by them, a more virtuous, peaceful life is undeniable. These guidelines serve to resolve conflicts by preventing them from happening in the first place.

Beginning with the five yamas, we have:

1. Satya, or honesty-sparing us the wasted energy of covering up one’s lies and the lack of trust, and all of the other ramifications which dishonesty causes.

2. Ahimsa, or not causing pain -not only are we forced to consider the sacredness of sparing another’s’ life, we must also consider the value (and difficulty) in not harming others in any way. The sanctity of all forms and phases of life is considered and the ramifications not only in our physical treatment of others, but also in our every deliberation, conversation, and even diet. Many take ahimsa as a directive towards non-harm of the physical planet around us as well-leading to a more mindful approach to supporting organic, local foods and thus the preservation of our environment. The consideration of fair trade practices in order to ensure fair practices and wages to those individuals removed from us by distance, yet linked by the brotherhood of the common spirit.

3. Asteya or non-stealing, need not be relegated to the physical act of theft of another’s goods, but can be extended to the philosophical idea of refusing to allow another to share in your own wealth or abundance. This can be particularly difficult as our ego likes to believe “What’s mine is mine!” until a time of need, then one’s inner voice cries out, “where is help when I need it?” Surely the recognition of our common identity or consciousness can lead us towards a more giving, less fearful way of living. Closely related is

4. Aparigraha or abstention from greed or hoarding. In practicing this yama we are again connected to the infinite abundance that provides for us all. Sharing with others invariably creates a pattern of reciprocation in each of our lives, which reconnects us with our shared journey in this life, and the joy of helping one another along the way.

The last of the five yamas:

5. Brahmacarya or continence, is exercising of restraint-especially, but not exclusive to sexual restraint. When thinking about sexual restraint, the benefits of moderation can be many. When physical passion does not serve as a primary drive for us, it opens other avenues for us to pursue in an interpersonal relationship -it shifts our motivation, it frees us from worry or repercussions of disease or the energy required in the creation of another life -a seemingly endless amount of energy if the two parenting parties are not compatible on any level outside of the physical plane. This restraint can certainly be shifted into many other avenues of our lives however, restraint and moderation in diet, our work, words and actions. brahmacharya therefore can be seen as an overall practice of mindfulness in all we do -and how what we do effects not only those around us, but our own health and overall well being.

Patanjali’s exposition of the niyamas (observances) begins with:

1. Saucha or purity. He calls for a singular focus on purity. Observing purity in all we do, while surely no easy task, can seemingly allow everything else to fall in place. The sutra on saucha calls for a mastery over the senses and this is a natural progression from the restraint we looked at in brahmacharya – except here instead of carefully moderating how and what we do, we set forth into action fully -except with the purest of intention, 100% involved in acting with love as our guide – toward all, for all.

2. Samtosha or contentment follows as a constant in our every waking moment. With contentment, Patanjali says, “supreme joy is gained.” This should not be confused with satisfaction, that is to say that we recognize that things are merely adequate. Rather it is a contentment that heralds supreme joy as a constant, the observance that our every living moment is a divine gift. Hard to fathom is a brighter existence than that which holds no greater joy at any given time.

3. Tapas, translated to be austerity or “to burn,” is a practice by which “impurities of body and senses are destroyed,” through a diligent effort of restraint then, we can cleanse ourselves of the toxic effects of a life void of self-control.

4. Svadhyaya, spiritual study, is a sensible step, which allows us to learn from the wisdom of those great sages and prophets before us. The very study of any of the limbs of yoga, including asana, becomes svadhyaya- even if it be experiential study through action. A further integration of the knowledge of those who gave preceded us on the royal path eases the burdens of our own journey.

5. Isvara pranidhanam, or surrender to god or a higher source, points towards dissolution of our ego, or a letting go of our perceived identity. When we recognize that we can’t fully control anything, it allows us to accept that our best is enough. Non-attachment to result allows us to take the love and service that we have directed outwardly to shine within as well. Harsh self-judgments become unnecessary and this can be practiced and applied in all areas of our lives. Asana, or steady posture (also the next of Astanga’s 8 limbs), also provides a great practice for isvara prandhanani. Through our practice of postures, we learn to let go of our preconceptions of perfect and where we should be. We surrender to the breath and find samtosha wherever we are- confidant that it is exactly where we are supposed to be.

In discussing asana, or the postures which are so widely practiced and thought by many to be the essence of yoga, it is worth noting that each of the 8 limbs plays an equally important role- though to many asana is the only one explored. In its’ exploration though, an abundance of rewards can be reaped. The postures can all serve to act as parallels to the world in which we live. “Success” in any given posture is best achieved through constant repetition, with effort, steadiness of mind, caution, a tuning in to one’s inner voice, and while we may have an idea of how a “perfect” pose should look, the safest and fullest results are best achieved when we can free ourselves of attachments of how we are supposed to appear. Surely the benefits of approaching our lives in the same way can only help in leading a successful, happy, and healthy life.

The asana provide a starting point for successful meditation, working to strengthen our bodies for holding the steadiness necessary and yet the suppleness called for in holding that same posture for prolonged periods of time without discomfort. The health benefits are merely wonderful side effects. As we bend and flex, our endocrine system- ductless (without pumps or excretory ducts) in nature, is exercised and flushed- this same draining and replenishing of fresh fluid also holds true of the shock absorbing fluid-filled discs between each of our vertebrae. This stimulation of the glands encourages proper function, and in turn a healthy hormonal balance, which is intrinsic to one’s overall health. Asana such as sarvangasana (shoulder stand), with it’s directed pressure and blood flow to the thyroid and parathyroid work to address the “brains” of the endocrine system- the glands that balance and monitor the secretions of all the other organs within the endocrine system.

This is why sarvangasana is referred to as the “queen of all asana,” and an intrinsic part of so many yoga practices. The lymphatic system is also flushed by extrinsic pressure (as well as its’ own peristaltic movements), regular asana then can act to ensure the regular flushing and replenishing of the lymphatic tissue. Inversions serve to help the drainage of toxins, to counter the effects of gravity on our bodies, to ease the work of the venous valves in our lower extremities, and to provide highly oxygenated arterial blood supply to our brains that is normally not so readily available as our heart would normally be working against gravity, all this is thought to aid in concentration as well.

Asana also provides for a strengthening and toning of not only our major muscle groups, but for so many of the stabilizers and secondary movers as well. As we reach the end of our muscular ranges of possible movement, our bones are also greeted by a healthy bone on bone compression. This compression acts to keep osteoblasts (bone building cells) healthily at work, in turn keeping the normal degradation and breakdown of bones that occurs with age at bay. Since asana- steady, stable yet comfortable by its’ very definition- does not call for great fatigue, there is none of the lactic acid build up or discomfort and toxicity which accompanies the oxygen deprivation so often seen in traditional muscular and aerobic exercise. The continual loading of the muscular system at a moderate threshold provides many of the same benefits though.

Asana can also provide a physical microcosm for how to interact with the world around us. In an asana, too strong a physical effort can prove injurious; forcing our way into poses becomes frustrating and therefore less likely to repeat. In our everyday living, trying to force our hand or push our conceptions of how things should be can become quite frustrating when the results are not in line with our expectations. Those with whom we interact often respond with resistance if the feeling of being forced presents itself. Just as a muscular pull sets back our progress, so too does a strained relationship.

Asana is presented as the marriage of sukkha and sthira or soft and hard, a comfortable yet steady posture. Approaching any goal with ease while remaining focused and willing to work not only provides the reward of a well deserved final product, it also allows for joy to become a part of the process as we work to attain our goals.

The saying, “it is not the journey, but the destination,” certainly applies, as we cannot only work to perfect any given asana, but also to progress into so many wonderful variations of that original goal.

The next limb Patanjali explores is pranayama, “that (firm posture) being acquired, the movements of inhalation and exhalation should be controlled. This is pranayama.” (Book two, verse 49). The spiritual aspirant is first introduced to the yamas and niyamas and can work on these congruent with each of the other limbs. Asana then becomes a means to begin controlling the gross physical body- in coordination with the breath. This serves to integrate the control of breath- and with that breath, vital life force or prana. Further methodologies for breath control can be explored with benefits of a wide spectrum.

On a purely physical plane, pranayama can work to help in treating and/or preventing asthma and consumption. Exercises like kapalabhati work to burn off excess mucous helping with the symptoms of sinus and allergy suffering. The complete yogic breath (dirgha svasam) can deliver up to seven times more oxygen to the body and serves to completely fill the lower lungs. As the blood is pumped to the lungs for oxygenation by the heart, the lungs are filled with blood first through the lower lungs, this means that not only are we providing 700% more oxygen, we are also sending it to the places in which it can be most effective- this is contrary to the shallow, high chested breathing most adults are used to.

The fuller expansion of the lungs, over time, will cause for a greater flexibility and strength of the intercostals and other muscles of the torso. Another byproduct of the deep breath is the stimulation of the digestive and parasympathetic nervous systems. The P.N.S. maintains the supportive functions of the internal organs. Slowed heartbeat, decreased blood pressure, ensuing relaxation and a sense of calm, grounding, and serenity are all induced by the deep breathing’s effect on the central nervous system (this same stimulation is also achieved by asana in each of the forward bends as well). What follows is a relaxing of the skeletal muscular system as well.

In learning to mindfully breathe, we also begin to bring the mind under control. Physiologically we relax the body and this allows the mind to follow suit. The control exercised over a usually involuntary activity (breathing) not only enhances our sense of discipline and mastery over involuntary muscles- it serves to help to reign in the mind as well, preparing us then for meditation.

As our journey through the eight limbs continues, we can next move towards pratyahara, or sensory withdrawal. Adhering to the path of least resistance and directing our energy in a positive direction, it is unnecessary to pull our attention away from wandering thoughts; instead we can redirect our focus towards something uplifting. This redirection further reinforces that same non-attachment (vairagya) that was earlier explored in our exposition of both aparigraha and asana. The mind is linked to the external world through the senses, so by dissociating from our senses and focusing inwardly instead on something inspiring, a mastery (and greater appreciation) of the senses can be achieved- allowing us to begin dharana, or concentration.

Concentration is the singular focus of the mind on one point of focus. Having mastered the ability to reign in the senses, we can now begin the inward focus. Concentration is a pre-requisite for meditation, which is therefore impossible without the accomplishment of dharana. The clarity gained in dharana improves everything else we choose to do in life as well. Focused and concentrated, acquisition and execution of ideas, and actions both new and old can take place with maximum effectiveness and minimum expenditure of energy when in a state of dharana. In the practice of yoga, when we sit to meditate, what we are actually working towards is a prolonged and continuous state of dharana. Once we have achieved that continuous dharana we have also ascended to the next of Patanjali’s sequence of limbs – dhyana or meditation. This is the last practice that one can engage in the eight limbs. Lowered blood pressure, decreased heart and breathing rates are all experienced- as is an increase in relaxation and alpha brain wave activity. We work at dharana, once prolonged and effortless, we experience dhyana. When we lose our awareness of dhyana, we have achieved samadhi- self-realization or a fusion of the self with the all encompassing spirit.

While samadhi is the final rung, it is not necessarily the end goal. Very much an experiential limb, it is hard to define it’s empirical benefits, and worthy of noting that many lifelong yogis will never achieve it. It is said that a permanent change in one’s life takes place upon experiencing samadhi, and yet there are levels of samadhi that one may know. The differing levels seem to speak of the depth to which we can fuse with the supreme being. Upon reaching the highest of samadhis, kaivalya, here all seeds of karma have been burned off and we become liberated beings. My practice has many lifetimes (likely) before I could speak on the actual benefits here, what I can propose is that there is an undisturbed tranquility and a peace that transcends individuals and can be felt and used by those around you.

The practice of Yoga has allowed for a physical health and vibrancy in my own life that I would not have thought possible 10 years ago – this is coming from an individual who could “max out” the United States Army physical fitness test, run 10 miles comfortably and lift much more than my own body weight in a variety of exercises. Allergies and stress have been greatly lessened and a sense of purpose and virtue continues to grow daily. I am grateful for finding my practice daily, both on and off the mat. Namaste.

Matthew Kiley teaches Yoga classes in Lakewood, Ohio.

Tags: astanga yoga, niyamas, patanjali, practice of yoga, royal yoga, teach yoga, teach yoga class, teach yoga classes, yamas, yoga is
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YOGA – A Discipline for Healthy Living

Thursday, May 27th, 2010

By Alannah Murphy-Sivyer

Yoga is a very old discipline, estimated at 5000 years; some refer to it as a religion, others as an exercise regimen and yet others as an alternative medicine. Introduced to the North American society in the late 19th century by Swami Vivekananda, it has evolved to a system of theory and practice. A combination of breathing exercises, physical postures and meditation. Yoga is used to give you a whole body and mind a workout. When practiced properly, not only will your body show the physical effects of looking good, you will become healthier, your mind will become more relaxed and your spirit will be freer, thus attaining a balance of body, mind and spirit.

I have been practicing yoga for several years, on and off. It seemed when ever I was feeling heavy in my weight, rounded in my posture, over spent in my energy and stretched in my mental state, I would get back into my daily or weekly practice of Yoga. I would notice that even after the first session I would feel better, even if only in my energy I would be glad I made myself get off the couch and go downstairs. Of course as soon as you stop doing regular yoga your muscles become tight, but by the end of the week my body would once again be moving into asana easier, my belly wouldn’t feel so rounded, energy would be plenty and my mood would be so much more relaxed and calm. All of these benefits were noticed by my family and friends prompting the questing, why don’t you become a teacher? The more I got into studying yoga the more I wanted others to feel the benefits I have been feeling.

The practice of yoga can be broken down into three stages, Breathing, posturing (Asana) and meditation. Together they make up the complete yoga structure to give the body, mind and spirit a complete workout. It is best to practice them together to attain a better balance, but even on their own they can provide health benefits to the student. One of the great things about yoga is that people of all ages, physical condition or gender can participate in various studies. From young to old yoga can be adapted to suit needs and limitations everyone. Any where in today’s society, you can find practices that are built around various levels, groups and asana. In every town from all corners of the globe, you will find at least one yoga class going on. A word of caution; with the ease of finding a class you must be careful in who you choose as a teacher. To get all the benefits that yoga has to offer, you should make sure the teacher is a certified instructor.

Yoga has taken on such a high popularity that is now lost the true intent of yoga. It is not purely an exercise program to help loose weight but a whole life plan. Yes the asana are popular and looks cool when you can do a level 3 posture, but in many classes running today, meditation is all but forgotten or given a quick 5 minutes at the end of class. To achieve the overall health benefits of yoga, the students and practitioners must be shown proper breathing technique, using the diaphragm and done quietly through the nostrils. Proper breathing is a key part of yoga that has so many benefits plus it is used in all aspects of yoga practice, from learning to breathe, breathing through positions to meditations and breathing as an exercise. Taking in deep breaths on a 1-2 ratio expands lung capacity which allows the lungs to take in more fresh air to richly oxygenate the blood traveling through the body. The higher count on the exhale makes sure all air is released allowing the internal organs to be massaged naturally by the body’s motion. This motion helps ease digestion problems, bloating and gas. Breathing control will aid in calming the nervous system stimulation, the physiological process. The health benefits from this process is great for the body as it increases lung capacity, richly oxygenated the blood, improves circulation, straightens the posture, improves digestion and has a relaxing effect on the mind.

Yogic breathing can be used though out the practitioner’s daily life. Any time stress creeps up taking a few min to breathe properly from the diaphragm can help calm the mind back into level thinking. It is also a great practice to use before bed, a high percent of people suffer from many different types of sleep disorders. By getting ready for bed and then doing a few min of breathing exercise a person will find that they drift quicker into a deeper sleep due to the fact the mind is relaxed and free from all the thinking of the day. It is also very beneficial to teach children to breathe properly. When we are born we naturally breathe from the diaphragm but somewhere along the line we start breathing from the shoulders and chest. This effects how the body’s posture is held, once the back is rounded and shoulders held forward it is hard to fully use our lungs capacity. By teaching children to breathe properly they will hold their posture correct and be able to handle stress while going through life. By giving the body richly oxygenated blood it will help to fight off disease easier, help the skin function well and stay clearer. It will improve grades as the mind is oxygenated and clear to focus though out the day. Other health benefits include the fat melting off the body in high fat storage areas. The breathing improves the metabolic rate it also has been shown to a muscular tone that has a mental effect of feeling uncomfortable if over eating is done.

Studies have now found that doing yoga, even just as a “fitness” regimen has great effects on a persons health. The obvious benefits of leaner longer muscles and improved flexibility. To a healthier heart and internal organs. Doing yoga is beneficial to the practitioners in so many other avenues I.e.: Sciatica, Eye Conditions, Lower Back, Neck and Knee problems, Menstruation and pregnancy are all conditions that are greatly affected by doing yoga. People suffering from IBS and crones have shown great improvements doing asana built around the abdominal area. High blood pressure, although advised to avoid certain asana, has been shown to decrease due to weight loss and meditation of the mind. Joint stiffness has less flair ups. Weight loss is also present due to the postures breaking up the fatty deposits held on the body causing a streamline silhouette. Posture is noticeably corrected when yoga is practiced daily, even weekly. When the muscles become leaner the body has a chance to relax and carry itself in proper higher position. When the muscles are tight they pull into the opposite direction. Shoulders for example when tight round forward, when the muscles are lean and relaxed they allow the shoulders to stay in their natural state, back in line with the hips. Simple postures such as standing posture have great effects on the body.

Standing with all points in alignment allows the bodies joints to be freed from pressure points such as rolling the feet inwards or pressure held towards the back. It also allows the veins of the body to not be pinched at any location, letting the blood flow freely around the system. It also increases your height due to the fact that your spine is stacked vertebra to vertebra in line with each other. The biggest pain for all people now a day is back pain. By standing tall it is a great beginning but for back pain using a simple asana as cat cow the student can be trained to feel the back and how it is to feel naturally. Once a student can do the simple asana easily they can move on to the next step the helps strengthen the body. Unlike regular muscle building exercise that can harm the body by making the student load up on heavy weight and put pressure on the spine and joints, often causes more damage to the body that good. May young people go in blindly to the gym or let their buddies teach them.

Yoga is used to teach the student to understand their body and its capabilities. Using the body’s own weight to build muscle development and muscle memory. It is hard to do yoga completely wrong as even any movement from an asana is beneficial to the human body. It is possible for a person to hurt themselves doing postures and that is why proper instruction and demonstration by a certified instructor is an essential part of the study. Not only do they show proper posture formation, breathing from the diaphragm and mediation practice they are there to encourage the student into moving forward through the practice and to challenge themselves once ready to move to the next level. Even one of the most popular TV weight loss shows “The Biggest Loser” has promoted the benefits of yoga studies. The trainer has contestants doing yoga at least one a week. It shows the sweat pouring off while they practice and then taking the challenge into the mind as to why they are overweight. The use of meditation in this instance is for psychological and emotional health. I own the “Biggest loser” yoga workout dvd. I use it to demonstrate to those seeking an exercise regimen that a yoga program is designed to give you results. Plus is the path to a better life by have one’s body, mind and spirit in harmony.

The most important part of yoga practice is mediation. It functions run from mental health to the highest goal of intuitive enlightenment. To be done at the beginning and end of the session, used properly mediation balances the mind preparing it for the session, balancing the spirit, emptying the mind and ending the day. Meditation done at the beginning of the session is used to relax the mind, focus on your breathing and mentally prepare for the session. During the practice the student needs to have focus for doing the asana. Balance posture requires a clear mind and steady focus. Trying to stand in tree pose while the mind is thinking about all the things that need to be done doesn’t quite work. Many people today need to work on emptying their mind. If this exercise is found to be difficult you may notice an impact in the body function by means of stress levels causing heart conditions, high blood pressure, headache and migraines among other things. Learning to do a quick meditation at the beginning of your day is very helpful to reduce the stress and lesson the effects of its condition. This practice may also be used throughout the day to rebalance the mind and body in difficult situations. Using mediation for 10-15 minutes before the start of your session, first thing in the morning and throughout the day will ensure that your are getting the full benefit.

Doing meditation at the end is beneficial to relax the body after its workout, relax the mind, focus again on breathing and balance the spirit. Many people do their mediation practice in corpse pose for only a few min. This is not correct practice due to the spine not being held in alignment and centered with the head. Ideal posture is a sitting position with the legs in a comfortable position. The simple act of deep breathing calms the mind and allows the student to relax and let go of all the thoughts caught up in the mind. As stated above some may find this hard at first but with practice it will become easier to do. Allowing the mind to completely empty is giving the body time to heal itself and rebalance the chakra system. Once the student can empty the mind it is the ideal to practice going into deep meditation trying to achieve enlightenment and connect the individual spirit and universal spirit. As a health benefit meditation tones the nervous system, relaxes, tunes the psychic energies, recharges the psychic batteries and promotes serenity.

When understood and used fully yoga is an overall health system that has benefits from the top of the head into the mind all the way down to the feet. Stopping along the way at various body stations to promote self healing.

Alannah Murphy-Sivyer is a certified Yoga teacher. She teaches Yoga classes in Kitimat, British Columbia, Canada.

Tags: certified yoga teacher, practice of yoga, teach yoga, teach yoga class, teach yoga classes, Yoga discipline, yoga is, yoga is practiced, yoga practice, yoga teacher, yoga workout dvd
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Prenatal Yoga Benefits

Thursday, April 29th, 2010

By Karen Nardi

This article will discuss the benefits of practicing yoga during pregnancy as child birth is one of the greatest acts performed by women. It can be a great emotional experience. The psychological and physical aspects can’t be separated. For some women labour is a time of apprehension of fear and agony. But with a proper antenatal preparation the majority of women can have and labour that is easy and painless or almost painless and she can actually enjoy the labour and experience a sense of fulfilment (Iyengar, 2001).

Yoga eases many of the problems present during pregnancy like nausea, cramping, high blood pressure etc. It maintains good posture, and thus eliminates back pain. The deep yoga breathing and yoga meditation techniques cause mental relaxation and thus the pains during pregnancy and childbirth are minimized. The relaxation also aids in speedy recovery of the body after the childbirth (Plakans, 2001).

During pregnancy, many women turn to yoga in order to stay healthy, in shape and do what is best for your baby-to-be. Prenatal yoga is a wonderful way to do both. Whether you are new to yoga or already an experienced practitioner, you can enjoy the benefits of yoga while pregnant. Yoga classes are a great way to prepare for the birthing process as well as enjoy the company of other pregnant women. There is no better time to take care spiritually, physically and mentally (Jamieson, 2004).

All types of exercise can be beneficial to pregnant women, and specifically yoga can be very beneficial as it is completely safe, with a few modifications and precautions. If any poses make you feel uncomfortable on your back then that pose should be avoided. There are some concerns that laying on your back while pregnant may restrict the blood flow to the uterus causing dizziness and shortness of breath. Additionally, you should avoid lying directly on your stomach if it feels uncomfortable. Use a chair or the wall to help keep your balance. While your body is changing your center of gravity may be a bit skewed and falling could harm yourself or your baby. Bend from your hips, not your back. Inverted poses and back bends should be avoided during this time since they can harm your baby. Also don’t over stretch your muscles or increase the intensity of your practice (Iyengar, 2001).

Pregnancy is divided into trimesters and the appropriate adaptations and changes to yoga exercise practice will become more numerous as your baby grows. The first three months of pregnancy are a time of major changes in the body. Long before any signs of pregnancy are showing the body feels different on the inside and this is the challenge in first trimester yoga. Listening to your body is the challenge that is at the core of any yoga practice. Pregnant women may think they know themselves and what the body can do, but on any given day it is important to really tune in and respect the cues that the body gives. Taking the attitude that the body knows best will be a guide to the best way to prepare for childbirth (Iyengar, 2001). .

A pregnant woman in her first trimester should be able to do most basic yoga poses, but it is crucial that she listen to her body and respect when she feels like exercise and when she just needs to rest (Plakans, 2001).

Most standing poses Extended Triangle Pose, Extended Side Angle Pose, Warrior I-III Poses are fine in the first trimester. Even balance poses such as Tree Pose and Eagle Pose are okay, provided they are done near the wall in case the student loses her balance. Strengthening the leg muscles and the pelvic floor is important preparation for later phases of pregnancy, and it encourages good circulation in the legs to prevent cramping as blood pressure starts to drop. Standing twists such as Revolved Triangle Pose and Revolved Side Angle Pose, however, should be avoided because of the pressure they put on the abdominal cavity (Chuntharapat, 2008).

Open seated twists Revolved Head-of-the-Knee Pose relieves aches in the lower back and encourage proper posture. Hip openers should be a key focus because of the flexibility needed for delivery, but you must remind your students not to overdo it; the hormone relaxin is softening all the joints and they are easily dislocated if stretched too far. Stretches on the back Reclining Big Toe Pose is good, but should avoid any intense abdominal work because of the delicate situation in the uterus right now.

The second trimester is the glory days for prenatal yoga. Morning sickness will have probably passed (or will do so soon) and the belly is growing, but it hasn’t yet begun to hamper the ability to move freely. This is the time to get into a rhythm of regularly attending prenatal yoga classes. In addition to making a person more physically comfortable in the months ahead, prenatal yoga classes are often a great way to meet other pregnant women. The sense of community and support this fosters is a major benefit of prenatal yoga, one that is at least as important as the physical aspect.

As the third trimester progresses, prenatal yoga may become more difficult (just like walking up the stairs, tying shoes, and turning over in bed). The belly becomes a real factor, as do general tiredness and feeling cumbersome. If the mother to be is able to practice yoga with some vigour in the second trimester then it may be time to ease off. All poses that compress the belly should now be avoided. Take an increasingly cautious approach as the due date nears, but there is no reason to stop practicing prenatal yoga as long as you feel up to it (Chuntharapat, 2008).

Practicing yoga during pregnancy a person takes a philosophical and relaxed attitude accepting that pain during labour is inevitable, but temporary and will pass with a beautiful baby at the end it makes coping easier. With yoga practice and meditation the intensity of pain will be reduced considerably. Yoga during pregnancy prepares the mind and body and takes the person to a higher level of mind control.

When you’re in pain or afraid as is likely to happen during childbirth, your body produces adrenalin and may decrease the production of oxytocin, a hormone that makes labor progress. Learning how to do ujjayi breathing primes you for labor and childbirth by training you to stay calm. A regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.

It is the mind which makes or breaks a situation. The essence of harmoniously handling a glorious pregnancy lies in the ability to gain complete control over the mind, the body will follow. Yogic practice brings harmony and develops positive, restful attitudes towards life.

Yoga can be an ideal way to stay in shape during pregnancy and a great way to take care of yourself and your growing little one.

Prenatal yoga exercises often focus on opening the hips and stretching the lower back. These exercises gently work on the reproductive organs and pelvis to ensure a smooth pregnancy and a relatively easy childbirth. At the subtle level, these ensure optimum supply of blood and nutrients to the developing fetus. Through yoga, you will remain limber, the muscles will stay toned, balance and circulation will improve and there will be very little impact on joints.

Yoga is also beneficial because it teaches powerful breathing techniques. This will come in handy during the physical demands of labor and childbirth and even motherhood. The ujjayi pranayama is one of the most common forms of yogic breath and one of the first learnt in a typical yoga class. This breath requires you to fully take in air through the nose, filling the lungs while you gently constrict the vocal chords at the back of the throat. Each exhale is deep and full until the stomach compresses (Iyengar, 2001).

Another benefit of yoga during pregnancy is meditation. Meditation will help enhance concentration and inner focus as well as relax. As a therapeutic tool it can be used to help you resolve any fears or conflicts which are common during pregnancy. Meditation brings awareness of oneself and a deeper sense of connection to your unborn child (Jamieson, 2004).

If one is not relaxed, at the contraction of the uterus it will result in pain and difficulty. Without yoga practice during pregnancy a person may have pain in labour then fear, apprehension and tension may appear which result in release of adrenalin, leading to spasm of the uterus which results in more intense pain, and ultimately prevent desired progress in a process of labour. The end result is long and painful labour. Good routine of pranayama, meditation and asanas will allow the person to remain relaxed centred and distressed which will result in less pain during the labour process (Iyengar, 2001).

Yoga breathing exercises, and the act of controlling the energy (or Prana) provides your baby with vital oxygen and the energy from that oxygen. Yoga breathing techniques can help ease the tension of labour and could help decrease the possibility of postpartum depression. Once you learn meditation through yoga you will have an incredible self awareness that will put you in tune with your baby. It is well known that meditation can help alleviate stress, poor health and fatigue (Devananda, 2000)

In conclusion there are many benefits gained from practicing yoga during pregnancy. The yoga postures that are recommended during pregnancy enable the body to gradually improve flexibility and supple while increases tone to the body parts used during labour. Yoga will provide greater strength and stamina which is needed during labour and birth. Yoga is beneficial because it allows the person to develop physically, mentally and spiritually or emotionally.

Yoga breathing exercises, meditation and relaxation techniques are all things that will help distress and deal with the emotional demands of pregnancy, labour and birth. It is important to practice yoga in order to alleviate joint and muscle pain associated with pregnancy.

Practicing yoga during pregnancy is a gentle safe way to enjoy light exercise and relaxtion. Yoga exercise benefits the participant physically, emotionally and mentally and it maintains flexibility and strength during pregnancy while preparing for labour and child birth.

Reference:

Chuntharapat S, Petpichetchian W, Hatthakit U. 2008, Effects of Yoga on Maternal Comfort, Labour Pain and Birth Outcomes, Comlementary Therapies in Clinical Practice. 2008. 14. Pg 105 – 115.

Devananda, Swami Vishnu. 2000, The Sivananda Companion to Yoga, Simon and Schuster: New York

Jamieson, T. 2004, Yoga for Pregnancy, Hinkler books: Australia

Iyengar, B.K.S. 2001, Yoga the path to holistic health, Dorling Kindersley Book: London

Plakans, Brenda, 2001 , Yoga Journal Tools for teaching pre natal yoga, 12. 86- 94.

Karen Nardi teaches Yoga classes in Appin, New South Wales, Australia.

Tags: prenatal exercise, prenatal yoga, prenatal yoga benefits, prenatal yoga exercise, teach yoga class, teach yoga classes, teaches yoga class, yoga benefits, yoga classes, yoga during pregnancy
Posted in prenatal yoga, Yoga Teacher Issues, Yoga Teacher Training | 3 Comments »

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Posts Tagged ‘teach yoga class’

Yoga Has a Strong Relationship with the Health Field

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