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Yoga for Mothers with Small Children

Friday, November 12th, 2010

By Miriam Lambrecht

When thinking of motherhood, images might come to mind like a gorgeous young mom in a long flowing white nightie, nursing a plump baby on a rocking chair – the pair radiating blissful contentness.

But, as life happens, the other side of the coin is somewhat less rosy.

Babies cry, often with mysterious reasons, tots throw tantrums, children ask 60 questions in as many minutes, they are loud & messy, they get sick, exhibit bad behavior and need lots and lots of TLC, attention and time.

And I don’t know about you, but the only item in my closet that remains white after 3 kids is my underwear (nothing else will ever look the same from the stains of food, breast milk, snot, vomit, felt tip pens, paint, glue, mud and blood)

This is all included in the package and we have to take it in our stride.

Though there are thousands of childrearing books and magazines that give insight and parenting suggestions, there is no prescription for the ideal parenting method. Every child needs a different approach – no two children are alike.

Nor are two mothers for that matter, or situations you may find yourself in.

I’ve yet to come across an article that covers the simultaneous event of an important phone call, a crying baby, a tot that needs-a-pooh-pooh, and a screaming 5 year old with her lip stuck in her zip/ crayons up her nose.

And you can read about how to deal with tamper tantrums, but all theoretic knowledge on this subject pales into insignificance when faced with a smudgy tot in the throws of a frothy tantrum in the middle of a busy shop. It can fray your nerves and dissolve all resolve. Reading about it is one, but doing it is quite something else…

Basically you’re on your own.

In the end you are the one that has to make things work.

We need to be able to interpret the crying and behavior of our children (when is bad behavior or crying due to tiredness, hunger, diet, pain, external influences or environmental changes? Or when is it just a stage they all go through).

Behavior and situations need to be assessed and processed. How do we respond to this challenge or that? How to teach or guide our children into a better mindset, happiness and better behavior?

We need to set our boundaries. What are our limits? When and where do we draw the line? What battles do we pick?

Sometimes we need to be patient and flexible, other times we need to be more firm with our children.

When must a child learn by experience, and when is it a good idea to intervene (jumping from rock to rock is ok. Jumping off a roof perhaps not)

When should children learn to sort out their own differences and when do you put an end to a sibling fight?

The list goes on…

Countless assessments and decisions have to be made, options weighed up, priorities made and planning done on a daily basis.

This requires time, focus, insight, patience, perseverance and lots and lots of energy.

And it is here that the biggest challenge lies.

Too often there is just not enough energy to go round.

Dealing with children can make you tired and weary. It can wear your patience and grind your nerves. Children don’t keep to office hours and the stream of challenges seems to be endless. Time and opportunities to ‘fuel up’ can be few and far between.

To add to all this, sleep depravation can pose a serious problem to many mothers. Babies and children can rob you of your sleep for many reasons. The results are hard to deal with, leaving you with a diminished alertness, ability to focus, make decisions, plan and gain insight. These are precisely the abilities you need as a mother….

Your sense of humor and ability to put things into perspective evaporates, and you can fall prey to impatience and volatile emotions.

So is there a way that we can deal better with the huge demands of energy we need? Is there anything we can do to create an unruffled mind or a calm disposition? To be able to focus, be patient and have the ability to assess, process and re/act in an appropriate way to the daily challenges of motherhood?

I believe that a regular Yoga practice can be an enormous help.

Yoga assists with the effective intake and flow of Prana though our body

Prana is the the energy all around us, that animates all life.

The air around us is greatly charged with Prana, and through each in-breath we inhale Prana and direct it into the body.

The quality of this vital energy plays a huge roll on how we feel physically, emotionally and mentally.

Prana flows through our body via invisible pathways, also know as meridians, which interconnect and encapsulate all human tissues and organs.

The strength and flow of the meridian system is essential for harmonious balance in body and mind.

Yoga practices balance deficient and stagnant flow of Prana by:

- Placing the body in particular shapes to pull or pressurize tissues. This is achieved by practicing Asana’s and will bring blood and Prana to the tissues, making them stronger and lubricating them. Different asanas can influence different meridians, thereby influencing and positively affecting the flow of Prana to specific organs and tissues.

- Deepening and lengthening your breath. By controlling the breath (Pranayama) the blood gets oxygenized and the flow of Prana is increased and moves in more harmonious ways. This calms and clarifies the mind and emotions.

- Focusing the mind, by means of yoga meditation. Our state of mind is directly related to the quality of our energy body. A focused mind will have smooth, free flowing Prana.

Yoga aims at the union of body, mind and soul.

The path of yoga will bring insight into your limitations and strengths; you get more in touch with your body and mind and – by practicing- in tune with your whole being, fully inhibiting your body and mind.

You will get to know your body by yoga asanas and breathing, and your mind and soul by yoga meditation.

All these practices may move you out of your comfort zone. The asanas might prove difficult to master, balance hard to maintain, movement limited and suppleness insufficient. You might be confronted with a kaleidoscope of thoughts and emotions when sitting for meditation. Breath suspension might be unpleasant for us.

We will come to recognize these (unwanted) things and our response to them. We learn to observe our body, behavior, emotions and thoughts and note any resistance to these. Over time, we will learn to accept and include all these aspects into our being. We will create more tolerance to extreme and unpleasant situations and become more accepting of them. We will recognize the flow and fluctuations of pleasantness/unpleasantness and be better able to balance, incorporate and embrace them. The need to resist and avoid unpleasant situations will diminish.

Yoga asanas will not only bring you more in touch with your body, how it works, what its limits are and how to be patient and compassionate with yourself (and thereby with others), it also has countless physical benefits. Different asanas will positively impact your posture, strength, suppleness, circulation, vitality, and energy levels. There are postures to aid digestion, help regulate hormone production and secretions, facilitate easier childbirth, conserve energy, calm and tone the nervous system, clear sinuses and unblock noses, supply fresh blood to all body parts, improve lymph flow and more.

Mothers often fall prey to bad posture – carrying babies and children around on the hip will negatively impact your body alignment and posture since we compensate for the extra weight by angling other body parts in a different way. We put more weight and strain of one side of the body and misalignment may result in stiffness, shortening of the muscles and other problems.

Yoga asanas can help to improve posture and, by becoming more aware of your body, you will be able to self- correct bad posture as it happens in daily life.

Another problem many mothers encounter is the physical demands that are placed on the body. We often pick up and cart not only babies and children (sometimes two or three at a time) but also haul all those car seats, camp cots, prams and strollers, nappy bags, toys and cooler bags in and out of cars, up and down stairs, etc. In this respect we greatly benefit from the strength and balance we gain from a regular yoga practice.

Yoga meditation aims at a suspension of thought, a silencing of the minds agitation. It is a general term for methods of steadying and quieting the mind. Yoga meditation enhances the quality of living, improves health, relaxation and self mastery. These are great assets with regard to your coping skills, tolerance and physical, mental and emotional balance.

Yoga breathing has a wide range of benefits: it serves a purifactory function, it boosts vitality & health, raises general levels of energy, calms & tones the nervous system, enriches our supply of Prana and clarifies consciousness. It increases the vital capacity, energizes and exercises the lungs, helps to clear nasal passages, purify the blood, cleanse sinuses, remove phlegm, improve circulation and aid the digestive system. It also helps to stimulate the liver, spleen and pancreas.

Yoga breathing is used to establish healthy breathing habits, the effects of which will be carried over in daily life. This has a positive effect on your physical and mental health.

You can use breathing exercises to lift you out of fatigue, when you need to be energized or need to overcome anxiety or fear. It boosts courage, relaxes and vitalizes you.

Now let’s have a closer look at the processes that happen in your body. Why is it essential for your body to practice proper breathing? What happens in your body when you breathe deeply?

Every organ and body part is made up of cells. When all the cells function optimally, the organs work effectively and you will be healthy and have plenty of energy.

Cells need adequate oxygen to function properly.

By deep and healthy breathing you will increase your oxygen supply.

Good oxygen supply is essential for proper functioning of all your cells and organs.

Oxygen is needed in the cells for converting glucose into ATP (Adenosine TriPhosphate). ATP is the essential ingredient for all cellular activity.

In a nutshell:

ATP is the energy needed to maintain the delicate mineral balance in and around your cells: ATP charges the cell frame and (via involved processes in the cell) ensures hydro-electrical currents. This electricity is the energy the cells need to perform their tasks. When you produce sufficient ATP, there is enough electricity and you have adequate energy for proper functioning.

With out sufficient ATP the hydro-electrical pumps ‘switch off’, and there will be no electrical potential to keep cellular processes and functioning going. The cells then stop functioning.

Therefore it is crucial to have an adequate oxygen supply for the production of ATP.

Oxygen moves throughout the body in your bloodstream. It is transferred from the blood to the cells, which will then use it for ATP production, as described above.

This transfer of oxygen happens when the tissues are in a Dry State: the situation where cells are tightly packed and there is no excess fluid between them. The cells lay against the blood capillaries and lymph vessels and oxygen and essential nutrients can move quickly and effectively from the capillaries to the cells.

This tightly packed state of cells is known as the Living Dry state. Oxygen can reach the cells easily and can convert glucose to ATP. This ensures there is enough electrical potential to keep the cell functioning properly.

In short, the Dry state is the optimum state for cells and organs to work effectively. It is the state in which health and energy are abundant. Anything that changes the Dry State will stop the cells from functioning optimally, and you’ll experience ill health, pain and the loss of energy.

So what is it that changes this optimal Dry State?

This is caused by trapped blood protein.

Blood protein moves in the blood and maintains the water levels there, by holding water.

They do leak out of the blood through pores in the capillaries to the spaces between the cells, where they also hold water. When this blood protein doesn’t get taken out by the lymph and gets trapped there, it causes a build up of fluid around the cells, making them float in water. The Dry State has changed into a Wet state.

The oxygen and nutrients can’t reach the cells because of the excess fluid, and cells become oxygen deprived.

Glucose will then get broken down without oxygen.

When 1 molecule of glucose is broken down with oxygen, it makes 36 ATP

Breaking down glucose without oxygen only produces 2 ATP.

Basically, without oxygen much less ATP will be made, and the mineral balance can not be maintained. Without enough ATP the hydro-electrical pumps will ‘switch off’ and there is no more energy for the cell to work.

And, after cascading events, water will leak out of the cells.

The cells in turn react to this by blocking their pores, to ensure no further loss of water occurs. However, this also means that no more nutrients and oxygen can reach the cells either.

In effect; cells without oxygen will stop functioning and eventually die.

Furthermore, glucose conversion into ATP without oxygen will produce lactic acid as a by product.

This will create an acidic environment. Basically the glucose ferments.

Fermenting glucose will build up with trapped blood protein and excess fluid and create mucus. This provides a perfect breeding ground for bacteria, viruses and parasites, which love an oxygen depleted, acidic environment.

It is the perfect breeding ground for infection and disease – including cancer.

It is therefore essential that trapped blood protein is taken out by the lymph to change the Wet State back into a Dry State.

How does his happen?

The trapped blood protein needs to be removed from between the cells, thereby taking out the water that they hold as well and restoring the Dry State.

The lymph system removes this trapped blood protein, damaged and worn out cells, metabolic waste and cellular toxins and poisons. These are neutralized in the nodes and ducts before the lymph is returned to the bloodstream.

Lymph fluid doesn’t move by aid of a pump, like the blood does.

It moves through skeletal and muscular movement, that compresses your tissue and squeezes the lymph from one little chamber in the lymph vessels to the next through one-way valves.

This skeletal and muscular movement happens when our bodies move, and can be greatly improved by the movements you make through practicing the asanas of Hatha Yoga.

However, movement is not adequate enough to effectively pump the lymph from the ducts back into your bloodstream.

For this we need the Thoracic pump. Every time you breathe deeply, your chest expands and lymph is pumped out of the ducts and back into the bloodstream.

Without this, the lymph stagnates throughout your whole body.

In this situation, blood protein can’t get removed from between the cells. By shallow and inadequate breathing you in essence don’t move and clean out your lymph, don’t retrieve blood protein and maintain the Wet State around your cells.

Deep breathing ensures proper movement and drainage of the lymph. The lymph can then remove trapped blood protein that holds intercellular water. Thereby it restores the Dry State, in which oxygen can reach the cells freely, where it can get used for APT production and maintain the hydro-electrical power cells need to keep functioning.

In short: deep breathing makes sure there is proper lymph movement thereby ensuring that cells get/remain in the ideal Dry State. This enables oxygen to reach the cells and for the cells to reach their full potential, resulting in a healthy body and abundant energy.

Deep breathing will also supply sufficient oxygen for ATP production.

We now have a better understanding of the necessities of oxygen, and the huge benefits of a regular yoga practice.

Now how can we as mothers make it workable?

While we would all benefit from an hour of uninterrupted yoga daily, this might not really be easily attainable when you have children. There will be interruptions and conflicts of interest, making it virtually impossible to have an hour yoga session when they are around.

Must we then give up on the idea of a regular yoga practice because we have children?

By no means!

What we might have to do however, is to lower our expectations of the perfect way and time to perform yoga, and instead incorporate it into our daily life in smaller increments. I believe that a little bit of yoga every day is better than no yoga at all. And when practicing yoga throughout the day we actually get the energizing benefits during that day as well. This opposed to waiting until the kids are all asleep and finding you are ‘too tired’ to do yoga.

There are plenty of postures that can be done in between daily chores.

If you choose this route it would be a good idea to pick uncomplicated asanas that are easily mastered and quick to get in and out of. Good exampled would be standing shoulderblade squeeze, elbow taps, diver’s posture, upstretched arm postures, palm tree postures, standing back bends, hip circling, leg raises and Red Indian twist. Head turns and head and shoulder rolls can be done standing or sitting down.

There are postures that your children will enjoy doing with you, like ragdoll bend or swing, dogshake, flying bird bends, spinal rock (aka rocking beetle) star posture (butterfly) or lion pose. These are just a few examples – there are many more postures you can adjust and make up a story around that’ll make them fun for kids.

Some postures can be done while talking with your children, or reading them a story – easy pose, perfect & lotus posture, thunderbolt pose and star pose are good examples. I’ve been able to even use diamond posture, alternate toe touch, dragonfly pose, or full forward bend as well. Another option is to lie on your back while reading or telling a story and do supine exercises like foot above posture, saddle or fish pose.

Even if you don’t achieve all the breathing or mind/body benefits, you will get (some of the) physical benefits which will go a long way in keeping you healthy, balanced and energized.

Even if you happen to find yourself in bed at night, snuggly tucked into your duvet and you realize that you’ve not managed to squeeze in any yoga today, there are postures you can do in bed while lying on your back.

I call this Lazy Yoga, yet the postures are extremely effective.

Examples are saddle pose, fish posture, eye-of- the-needle pose, stirrup pose, cat stretches, lying spinal twist pose, knees to the chest pose and of course crocodile, stick and corpse pose.

All in, daily yoga can be quite do-able.

How can we incorporate breathing exercises into our daily lives?

It would be a good idea to familiarize yourself with pranayama in the absence of children and other distractions, so you can concentrate on the technique first. Once mastered, you can practice these exercises throughout the day, when you find a spare moment. Some of them might still be done during daily tasks like breastfeeding, doing the dishes, cooking, or driving the kids to school.

You might choose to do the exercises with the kids, involving them; pretend to blow up a huge balloon or blow out candles on an imaginary cake. Blow bubbles. Blow away obstacles – a big bad wolf or a pirate ship and use your magic breath. Blow into the sail of a big sailboat you’re on or turn into a fierce dragon that blows fire out of his nose/mouth.

Your imagination is the only limit to what you can do.

I find it works very effectively, keeping the children occupied, spending quality time with them, doing pranayama with (some of the) positive effects, and in the process, teaching the kids breathing exercises as well. It will dispel much frustration and strong negative emotions they may have (blow out all your bad mood into a big, big balloon. When it’s full, blow it away and wave it goodbye.)

As we’ve seen, a regular Yoga practice will have great physical, mental and emotional benefits for mothers (in fact for all of us).

When we have more energy, clarity of mind and a better body/mind/soul balance we will be able to get over the little (and big) humps life throws at us.

Then we move with the flow of life, and can gratefully enjoy the gift that children really are.

So when sitting on that rocking chair with baby, there may be stains on our nighties, toys or food on the floor, dark rings under our eyes and barking dogs in the background, but here and now we can recharge our batteries, let go and enjoy the moment.

We can enjoy life.

Miriam Lambrecht is a certified Yoga teacher. She teaches Yoga classes in the Pietermaritzburg, South Africa area.

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Questions about Yoga Teacher Training Online

Tuesday, October 26th, 2010

By Dr. Paul Jerard, E-RYT 500

There are many Yoga certification courses available for those who seek to teach. Among the programs, for someone who seeks to become a Yoga instructor, are online, home study, and correspondence programs. We could easily classify all of the above-mentioned programs as Yoga teacher distance learning courses. Below are some of the most common questions about correspondence courses, for students who wish to become a Yoga teacher.

Q: I found a Yoga course that will make me a teacher over a weekend. How many training hours do I really need for it to be acceptable for potential employers?

A: The most common International standard for Yoga instructors is the 200 hour minimum. Almost every potential employer will want to know how many hours were devoted to your training.

There are many different courses, with training from 200 to 750 hours, of study. When you look at the variety of training available, to those who aspire to teach, two hundred hours is the absolute minimum. Anything less is not enough to establish a foundation of knowledge.

Q: Why are practical exams necessary? Can’t I just send a stack of photos of me doing poses?

A: Think about it. Your practical exam is designed to demonstrate your teaching skills. Still pictures cannot demonstrate your cueing, observation, or assisting skills. How you teach your own self-created lesson plan tells volumes about your ability to teach Yoga classes.

With technology as it is today, a video of you teaching a 60 to 90 minute Yoga class is not a tough requirement. Many people have video cameras in their laptops and have access to a separate camera. An examiner cannot determine your level of teaching skills from a still photo. In addition to this – Hatha Yoga is not just asana practice.

Q: Why should Yoga teachers have to be concerned with continuing education?

A: Yoga and sports liability insurance companies like the idea of continuing education and the re-certification process. The reputable Yoga organizations, which determine the licensing of Yoga instructors, believe in continuing education courses and the re-certification process to enhance teacher competence and experience.

Therapeutic Yoga, Medical, Physical Therapy, and Sports Medical knowledge is moving forward at a rapid pace. All of these fields pertain to you as a Yoga teacher, if you want to design safe classes and prevent potential student injuries.

© Copyright 2010 – Paul Jerard / Aura Publications

To see our complete selection of Yoga teacher certification courses, please feel free to visit the following link.

http://www.aurawellnesscenter.com/store/Teacher-Courses/

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

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Practicing Yoga – Don’t Judge a Book by its Cover

Friday, October 22nd, 2010

By Tiffany Stone

As a yoga instructor, the phrase, “Don’t judge a book by its cover” is essential for practicing safe and healing yoga. Once we understand that no two human skeletons are alike, our practice becomes freer and non-competitive. We understand that it is impossible to look or feel the same in a pose as the person next to us. The frustration which can sometimes be present in our practice when we hope to achieve a specific appearance in a pose dissipates because we realize our unique make up gives us a unique experience in yoga, as unique as our finger print. Understanding the principles of compression; tension; proportion; and orientation is what helps us understand how our individual skeletons impact our yoga practice. With these principles in mind, it makes for a much more peaceful experience as both teacher and student.

I know for myself, there have been many times in my practice where I have literally felt stopped in a pose, as though nothing could be done for me to move deeper. I can only assume that others have experienced a similar feeling and have asked these same questions, “Why can’t I go further in this pose?”, “Am I not practicing yoga enough or doing it right?” “Why can the person next to me do this pose so much better than me?” Without the knowledge of compression, this feeling of being stopped in a posture can be exasperating, all-consuming, very distracting and for some people it can be the reason they leave yoga altogether. So what is compression? It is bone pressing on bone, or tissue pressing on tissue. No amount of yoga can change compression. As a teacher, compression offers a possible explanation to why a student may not be in a pose “correctly”. It is possible the student has misunderstood the instructions, but it is also very possible that he/she is making adjustments in his/her body to avoid painful or limiting feelings of compression. If a teacher ignores the possibility of compression it can lead to injury, either by unsafe hands on adjustments or encouraging students to be in poses in ways that do not suit his/her skeleton. It is also important to understand that just because we have reached compression within a pose, it does not mean we have reached the end, physically we may have, but emotionally and energetically it continues.

If the restriction a person experiences in a posture is not compression, then it is tension. Tension is the stretching of muscles and connective tissue. Yoga can heal and transform feelings of tension. The challenge is to not resist the stretch or be forceful in the deepening of the stretch. With compression, it is felt in the bones or tissue pressing on to tissue, whereas tension is felt in the muscles. For example in seated forward bend, a person may feel resistance in the hamstrings, this would be tension. An example of compression in this pose would be if as the person bent forward he/she became stopped because the tissue of the abdomen pressed on to the tissue of the thighs. As a teacher, asking questions to find out whether or not a person is experiencing tension or compression is crucial in determining how to proceed. Questions like: “Where in your body do you feel the challenge of this pose and what does it feel like?”, “Have you ever been able to move deeper in to this pose than you are today?”, “I see you have made adjustments to be in this pose, how does this help you feel more comfortable?” With the answers to these questions not only do you find out the root cause for resistance, you also empower the student to become more aware of his/her own body and the messages being given.

Compression and tension are not the only reasons yoga poses look different from one person to another, proportion is another cause. Length and width of a person’s body and all of its parts has an enormous impact on the yoga practice. The proportion we have can serve us really well in one pose and possibly make things more challenging in another pose. As both student and teacher, we need to slow down and really understand the body proportions we are dealing with. In doing so we can understand why this person finds a particular pose difficult or even impossible. Once it is determined that proportion is the cause, poses can be altered or props can be used. With the right modifications, all of a sudden a pose that was once resented or feared becomes more open and healing.

It is also important to analyze the orientation involved in the pose; where is one body part relative to another or are we working with or against gravity? Changing the orientation of a posture can dramatically change the experience of the pose. Often times we need to think outside of the box and find new ways of being in poses where individual needs can be met. What if a person would experience a better back bend if he or she wasn’t working against gravity, as it happens in cobra? As a teacher, it would be worth asking the question what do I hope the student will achieve or receive from this pose and can I offer a different pose which would be more suitable for him/her while offering similar benefits?

To practice yoga with the belief that there is only one right way to do each pose or that a room full of yogis should all look the same is to practice completely outside of reality. The reality is that no two humans are created alike and for this reason no two people doing a yoga pose would look exactly alike or experience the pose in the same way. Most yoga poses are complex, with many muscles and joints involved. It takes careful analysis to determine if compression, tension, proportion or orientation is the reason behind the resistance or challenges a person may be encountering. Once the cause(s) has been determined a person can better understand his/her own body and any limitations it may present and begin to practice with an open heart and acceptance. Yoga teaches us about living in the moment and about accepting ourselves exactly as we are.

Tiffany Stone teaches Yoga classes in Ennismore, Ontario, Canada.

www.healingstonestudio.com

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Posted in Hatha Yoga Physical Assisting, Yoga Anatomy | 4 Comments »

The Yogic Path Paves the Way to a Healthy Ecosystem

Friday, September 17th, 2010

By Rita Burlingame

For five thousand years, the practitioners of Yoga have experienced and documented marked improvements in all areas of physical and mental health.  In the past decade, clinical research has demonstrated Yoga to be an effective tool by which to maintain and improve health, and even a means by which to rid the body of disease (Barrett 76).  Both science and history have illustrated the effectiveness of Yoga as a path to complete fitness and perfect function of the human body.  However humanity has entered an age of abundant population, our actions yield global consequences. We are in search of a system by which to improve the health not only of the human population, but also of every living thing on this Earth.  In this essay I will explore both the practice and theory of Yoga and its relationship to the health of the individual body and the global ecosystem.

Yoga asanas are a physical program to promote health of the total organism.  While popular physical culture promotes only building of the musculature, the asanas develop and strengthen the outer body, tone the internal organs and strengthen mental faculties (Swami Vishnu-devananda 46).  By the expansion and compression of the entire system of joints, and exercise of all musculature in the body; asanas benefit the muscles, nerves, and endocrine system.  Yoga is a whole body hygiene that keeps the body functioning in perfect equilibrium (Hewitt 165).

Recently, with the invention of modern medicine, the maintenance of health has been reduced to a disease and treatment model.  Yoga takes a step back and looks at health as a complete system that must be meticulously cared for to maintain optimal functioning.  When the body is cared for and the asanas are used as a physical hygiene, the body is able to ward off the diseases and slow the aging process.  Yoga is also an effective treatment for many physical conditions that modern medicine reduces to treatment with medications.  Various asanas and regular practice can cure ailments from asthma, to diabetes, to thyroid imbalance  (Hewitt 367-368).  Jennifer Barrett gives her prescription for good health in ‘The Healing Power of Yoga’, she says “people want a cure for the healthcare system… if we used Yoga as regularly as we used our toothbrushes, people would be physically and emotionally healthier” (76).

When we chose to prevent and cure these diseases without medication we are benefiting our individual health and also the collective health.  When we look at our health from a holistic perspective, we begin to see the health of humanity from a ‘whole-istic’ perspective.  The pharmaceutical industry has tremendous cumulative affects on our health and also the health of our environment. As we begin to take better care of our bodies through diet and exercise, our needs for prescription drugs should be reduced to zero, other than in the most severe and rare circumstances.  The overuse of over the counter medications and prescription drugs affects the health of the population and damages the ecosystem.  Drugs are metabolized through the body and released back into water supply through our waste, this contaminates the ground water with various hormones and other chemicals (Focazio 205).  The perceived high need for medications would not exist if we, as a society, would take better care to use the health science of Yoga as preventative medicine.

Physical fitness is just one of the ways that Yoga helps to improve the organism.  Yoga is also rich with ethical guidelines for the practitioner.  The first limb of the eightfold path is the Yamas, five ethical rules to serve as guidelines for our interactions with the world (Palkhivala 1-2).  The five Yamas are Ahimsa (non-violence), Satya (truthfulness), Asteya (not stealing), Brahmacharya (control over impulses) and Aparigraha (non-covetousness).
This first of these five Yamas is Ahimsa, which means non-violence.  Traditionally Ahimsa has been applied to our interactions with other people, but when we broaden the definition to all sentient beings, a vegetarian lifestyle is the only viable option.  The vegetarian practices non-violence toward animals, as he does not believe it is necessary or ethical to kill for food.

Additionally, on a planet that’s clean water resources are dwindling, it is irresponsible to consume meat, a food that is considered in many countries to be a luxury item.  In the current industrial agricultural system, it takes less than two hundred and fifty gallons of water to produce one pound of the following foods; potatoes, wheat, corn, rice, and soybeans.  Comparatively, it requires an astounding twelve thousand gallons of water to produce just one pound of beef (Pimentel).  Swami Vishnu-devananda puts it simply as he poetically states “the natural appetite is nature’s instinct in the animal kingdom to protect its life upon the earth” (Swami Vishnu-devananda 210).

The next two Yamas, Satya and Asteya, work together; truthfulness and not stealing.  Fast food companies and the meat industry would like us to believe that eating meat is healthy, that without meat our bodies will not receive proper protein or nourishment.  This simply is not true, the vegetarian diet is able to provide a human with all necessary vitamins and minerals better than the diet of a meat consumer (Hewitt 152-162).

Stealing comes from the belief that we cannot create what we need.  “We steal because we misperceive the Universe as lacking abundance, or we think that there is not enough for everyone and that we will not receive in proportion to our giving” (Palkhivala 2).  In addition to stealing flesh from the animals and fish from the sea, Man steals oil from the ground and coal from the mountain tops because we do not believe that what we already have on Earth is enough abundance to sustain human kind.  The Yogi knows that he mustn’t take what he cannot replace, not stealing from man also means not stealing from the Earth which we all must share.  As we progress on the Yogic path, over consumption becomes unapealling.

Brahmacharya means to control one’s impulses, this is something that Western and consumerist cultures struggle with.  For the human race to become sustainable we must learn to control our impulses to make unnecessary purchases, to throw an item away without thinking of its ultimate destination, and to pollute.  Brahmacharya as impulse control also means to cease acting without thinking.  If a person stops to think how their purchase of certain goods directly supports slave labor or rainforest destruction, would they still make that impulsive purchase?

The ultimate goal of Yoga is to find union with the divine by the cultivation of mindfulness.  However the journey is just as sweet as the destination, an early benefit of the Yoga of meditation is that it produces mental tranquility.  When the brain is functioning in a tranquil state one feels relaxed.  A relaxed mind is more likely to make mindful decisions, rather than hasty emotion driven choices (Hewitt 13).  When we are able to clearly examine the full impact of our choices, we will choose the ones that create good Karma.

The last of the five Yamas is Aparigraha, non-covetousness.  Many of the ecological problems we are now facing were created by greed.  Large corporations are producing the most goods they can for the lowest production cost; this means the most toxic products, the cheapest labor and the least regard for environmental destruction (Robbins 209-10).

Westerners have become so entangled in the consumerist system and socialized to define themselves by what they own that the mass production and global shipment of products has risen to a level that is unsustainable.  The Yogi does not covet what he does not need, and hence lives simply and sustainably.  The austere life of the Yogi is the most ecologically sound way to live.  The Yogi lives by the Yamas and abstains from harming the planet, from killing the animals that live upon it, and from stealing from our one and only planet.  The Yogi does not participate in the corporate consumerist society, which is directly responsible for the destruction of the ecosystems of Earth (Robbins 210).

The only way for us to begin the rebuilding of our planet is for those in who are knowingly or unknowingly participating in the system of destruction to develop compassion.  It is not sufficient for those who have been participating in the system to act or react from guilt.  To heal the planet we must act through love, compassion and gratitude (Eisenstein). Compassion is the feeling of love for all sentient beings, as we develop compassion for all life it becomes impossible to ignore how the consumerism and greed affect the planet and people.

The Yoga of meditation and the practice of Karma Yoga build a sense of compassion in the individual.  Jhana, the Yoga of knowledge teaches that actions must not contradict reason.  We will begin to think of “nature not as some wilderness ‘out there’ that needs protecting, but as trees, streams, and living beings that share the same prana that enlivens us” (Swami Veda Bharati 12).  Western society has become dangerously entrenched in the idea of the separate self.  We must practice the Yoga of knowledge and meditation to reveal that we are all one. Union can only be achieved by cultivating the mind, body and spirit through Yoga.  As we make progress toward the ultimate union with the divine, the separate self is dissolved.

The ethics of Yoga affect our food and consumption choices just as the practice of Yoga asanas increases our physical health. The health of each and every individual also relates to the collective health of the environment. As we perfect our health through physical hygiene and diet rather than through the ingestion of pharmaceuticals, the water supply will no longer be polluted by these chemicals.  As we chose to limit our consumption to need rather than greed, our environment will no longer be polluted with industrial waste.  Just as human health affects the environment, the health of the environment affects humans through the ground water supply, air quality and food quality.  As each human becomes healthier, the entire population becomes collectively healthier.  It is only through ethical and mindful choices that we will begin the healing of our planet.

As the Yogi practices meditation and perfection on the way to divine yolking he becomes gradually more aware that he is connected to all things.  To be one with the divine is to become one with all.  The desire to love, cherish and give to the life on this planet will grow from the realization that we are not separate from any part of the vastness of nature.  To heal our planet we must first heal ourselves, let us take the first step by sharing the knowledge of Yoga.

Bibliography

Barrett, Jennifer. “The Healing Power of Yoga.” Yoga Journal May 2010: 76.

Eisenstein, Charles. “Rituals for Lover Earth.” Reality Sandwich. Jonathan Phillips.
9 October 2010. Psyche Feature. <http://www.realitysandwich.com/rituals_lover_earth>.

Focazio, Michael J. with Dana W. Kolpin, Kimberlee K. Barnes, Edward T. Furlong,
Michael T. Meyer, Steven D. Zaugg, Larry B. Barber and Michael E. Thurman. “A national reconnaissance for pharmaceuticals and other organic wastewater contaminants in the United States — II) Untreated drinking water sources.” Science of the Total Environment. 402:2-3 (2008) 201-216.

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

Palkhivala, Aadil. “Teaching the Yamas in Asana Class.”  Yoga Journal. Andrea
Kowalski. 28 February 2009. Yoga Journal for Teachers. 10 August  2010. <http://www.yogajournal.com/for_teachers/984>.

Pimentel, David. Ecological Integrity: Integrating Environment, Conservation and
Health. Island Press: Washington DC, 2001.

Robbins, Richard. Global Problems and the Culture of Capitalism. Prentice Hall: 2010.

Swami Veda Bharati. “Sustainable Spirit.” Yoga Journal May 2010: 12-16.

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

Rita Burlingame is a certified Yoga teacher.  She teaches classes in Milwaukee, Wisconsin.

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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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Hatha Yoga to Boost Your Immune System – Part 2

Thursday, August 26th, 2010

By Susanna Kubarth

Flow of Energy

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

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

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

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

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

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

The Mind

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

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

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


How to boost your immune defence through Hatha Yoga practice

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

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

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

Restorative and “Yin” style Yoga

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

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

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

Suggested restorative poses:

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

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

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

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

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How to Pass Your Yoga Teacher Training Exams

Friday, July 30th, 2010

By Dr. Paul Jerard, E-RYT 500

The following is a brief compilation of tips that will help anyone taking Yoga certification exams. Generally speaking, Yoga teacher courses are composed of three basic parts. These parts may be your written exams, essays, and practical exams. There may be one, or more, of these parts involved during the examination process.

Written Exams: Usually, written exams are based upon foundational Yogic knowledge. The points, that the examiners may be drawing you to, are valuable for anyone, who will be teaching Yoga classes. In other words, this is knowledge that you should have been mastered, before you began teaching a class.

Written Exams may be based upon one, or more, books which are part of the curriculum. When referencing books, it is always best to reference the book, author, and page number of the information you are presenting. In this way, you support your answer with concrete evidence.

At the same time, there is nothing wrong with having a personal opinion that agrees, or disagrees, with the author’s point. In this way, you also show evidence that you are able to think for yourself. The exception to this is if the examiner requires you to give an answer that is based only upon the author’s opinion.

Essays: One of the biggest mistakes to make on an essay is to cut-and-paste writings by various authors, and then try passing it off as your own work. If you quote an author, you should also give credit to that author by stating the author’s name, the book or website, and include the page number or URL.

When using any quotes by authors to support your essay, you would want to provide a page of references – whether a separate “References” page or Footnotes at the bottom of each page where the quote is included within the text of the page. Also related to this: Limit the number of supporting quotes, to about 20 percent, of your work. The examiner is looking for your thoughts, not a complete compilation of another author’s thoughts.

Practical Exams: This is usually considered the hardest part of the testing. However, preparation is going to help you pass this hurdle. Interns, who spend time teaching mock classes, recording their classes on video, and practicing teaching techniques, will pass much easier than someone who puts little thought into how to conduct a class.

Teaching a Yoga class is composed of cueing skills, observation skills, showing modifications, and assisting when needed. You never want to turn your back on your students and “do your own Yoga practice.” It is a wonderful thing when one can perform a technique, but a teacher is being tested for his or her ability to lead a class.

One last point about the Practical Exam – if you find yourself facing away from your students, it is probably a good time to get off your mat and walk around the room. It always seems to be that, when you turn your back to your students, there is a mental disconnect between you and your students.

© Copyright 2010 – Paul Jerard / Aura Publications

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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.

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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.

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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.

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