Posts Tagged ‘teaches yoga class’

Torah Yoga

Thursday, February 10th, 2011

yoga teacher trainingBy Judy Pachino

As an Orthodox Jewish woman I believe that the Torah (loosely translated as the five books of Moses: Genesis, Exodus, Leviticus, Numbers and Deuteronomy) contains an entire detailed guidebook for life. Each word and syllable has been analyzed by sages throughout the generations, and a multitude of works have been written to explain how one should live a Torah life. Just as the Torah provides an amazing framework and guiding light for my life, so I have found Yoga also includes much insight into how I should live and connect to my physical, emotional and spiritual self.

In her book “Torah Yoga Experiencing Jewish Wisdom Through Classic Postures”, Diane Bloomfield has created a unique book, which is “both a Torah book and a yoga book, presenting classic yoga instruction in the light of traditional and mystical Jewish wisdom”. Ms. Bloomfield immersed herself in study of traditional Jewish texts for many years in Israel. She claims that her deep immersion provided her a different lens in which to see and practice yoga. She realized that many of the principles she learned in her Yoga practice were also in Torah, and she could identify and locate those teachings in Torah texts. Ms. Bloomfield discovered that “Because Torah was within me, practicing yoga was a new way to study Torah. Every yoga posture was a gateway to greater Torah consciousness.”

In her book, Ms. Bloomfield includes seven chapters in which she expounds on seven central Jewish spiritual concepts: hidden light, constant renewal, leaving Egypt, essential self, body prayer and alignment, daily satisfaction, and remembering to rest. The seven chapters could easily represent the seven days of the week and/or the seven days of creation. Each chapter includes: a short introduction and introspective section, a Torah Yoga segment connecting the concepts and describing how to connect to yourself, your yoga practice and Torah teachings, a traditional Torah study on the concepts, and finally detailed Yoga practice postures “with which you can further experience, express and exercise the Torah concepts of the chapter in your own body-mind-heart-soul”. She has chosen certain postures to include with the different concepts, but emphasizes that “any yoga posture may apply to many Torah concepts”.

The first chapter titled, The Hidden Light, introduces the concept of the first light and it’s connection to God’s essence. Ms. Bloomfield believes that “With the practice of yoga, you can look for, find, and reveal to the world the power and beauty of the mysterious hidden light within you”. You can make yourself into a vessel, which you can stretch and mold. It is important to realize that your mind, heart and soul also contribute to the molding of the vessel you become, the vessel that can reveal and receive the “mysterious hidden light of the first day of creation”. In Jewish mysticism, the vessel is a central image. “The world and human beings are seen as vessels that need to prepare themselves to receive love.” In addition, “Your body-mind-heart-soul is the raw material on the yoga pottery wheel.”

The meditation or introspective practice section includes the direction to “visualize in every cell of your body a point of first light – divine, radiant and exquisite”. The postures included in the Hidden light chapter consist of Mountain Posture, Triangle Posture, Warrior Two Posture, Standing Forward Bend, Simple Sitting Twist, and Bridge Posture.

In chapter two, Ms. Bloomfield explores the concept of constant renewal. One of the sages, the Sfat Emet, teaches that “in order to appreciate God’s daily gift of abundant new life, a person should perceive at the very least one new thing every day”. Ms. Bloomfield connects this idea to yoga by explaining “Yoga is an immersion in the river of divine renewal flowing through your body. Each time you do a posture, you are stepping into a new river”. The Sfat Emet also teaches “The opposite of habit is renewal”. Ms. Bloomfield explains that habits lock your perceptions and do not allow you to perceive new things. “Yoga is a technique for unlocking your habits in order to perceive the constantly renewing creation both inside and around you.” “With the practice of yoga, you can continually transform yourself. You can keep yourself open to the constant renewal of life within you.”

The meditation or introspective practice section includes the direction to “Take a moment to see whether you feel locked in old or habitual patterns in your body. Take a moment also to see whether you are locked in old or habitual pattern of thought or emotion”. Ms. Bloomfield has included the Seated Mountain Posture, Extended Child Posture, Downward Dog Posture, Locust Posture, and Cobra Posture in this chapter.

The third chapter discusses the idea of leaving Egypt. For Jewish people the exodus from Egypt is not just a story from history. It is an ongoing story and “a paradigm of personal experience of release from trouble of all kinds, a release into new possibilities”. “Yoga teaches you ways to actively participate, posture by posture, breath by breath and moment by moment in leaving Egypt, making it your own story.” The Hebrew word for Egypt contains the letters that also form the word for narrow straits. “Leaving Egypt is the movement from narrow to expansive places. You join the exodus from Egypt when you discover areas of tension and release them. Yoga teaches you how to leave Egypt.” It teaches you how to stretch and open yourself in gentle ways. “Through breath and movement, you learn to release yourself, cell by cell, from your narrow straits.” By practicing yoga, you can attain physical as well as emotional release.

The introspective practice section includes the direction to “check to see if you have any places that feel narrow, limited, or troubled” or painful. Ms. Bloomfield included the following postures in this chapter: Extended Side Angle Stretch, Wide Legs Standing Forward Bend, Staff Posture, Head Beyond Knee Forward Bend, Reclining Mountain Posture, Knee to Chest Posture, Reclining Leg Stretch, Reclining Twist and Resting with Legs on Chair.

In chapter four, Ms. Bloomfield introduces the concept of the essential self. Ms. Bloomfield contends that the essential self goes back to the time of Adam and his response to God’s question “Where are you?” (Genesis 3:9) A famous Rabbi and scholar, Rav Kook, explains, “He (Adam) did not clearly answer the question ‘where are you’ because he did not know his own soul, because his true I-ness (his essential self), was lost to him.” Ms. Bloomfield believes that “Yoga is a way to meet and know your essential self. Each posture is an opportunity to connect with yourself and to clearly and openly answer, ‘Here I am’ to the question, ‘Where are you?’ ” In order to truly know yourself, it is important to learn from yourself, trust your intuition and your experiences. “Let the teachings you receive from outside sources deepen your connection to yourself and to your own inner knowing.” “Yoga will clarify your inner wisdom. Eventually, your own body-mind-heart-soul will be your greatest teacher”. Ms. Bloomfield teaches that you should be especially cognizant of the wisdom of your body, your intuition, and your inner teacher as you practice yoga.

The meditative portion of the chapter includes instructions to inquire of yourself, “Where am I?” Also, “attend to yourself in the same way your would attend to a teacher you greatly admire and respect. Consider yourself a source of wisdom.” The postures included in this chapter are: Chair Twist Posture, Supported Standing Forward Bend with Chair, Standing Forward Bend Over One Leg, Revolved Triangle Posture, Hero Posture, and Resting Fish Posture.

Chapter five explores the concept of body prayer and alignment. Ms. Bloomfield suggests that you should “imagine prayer being not only the service of your heart but also the service of your body. Yoga is a way to include the voice of your whole body in your prayers. In so doing, you can align yourself with God and reveal your full essence.” According to Rav Kook, your soul is always praying. Ms. Bloomfield states “Yoga helps you to feel and hear your soul’s continual prayer both spiritually and physically”. “Rav Kook teaches that a person can be either bent-over or straight, both spiritually and physically”. “Neither posture is appropriate all the time.” Yet, your full essence is revealed when you stand straight. “Yoga helps you to stretch and lengthen all your vital parts and powers, and to reveal them in their full measure both to yourself and to the world. Yoga also helps to reveal to you some of the reasons, fears, emotions, and memories that keep you from standing up tall.” In the Jewish morning prayer service, there is a blessing of gratitude for being able to stand straight, for alignment. “Standing straight is not an isolated act that involves just your spine. Your whole body influences the movement that is possible in your spine. All the postures in yoga can add to the full expression of the blessing of alignment in your body.”

In the meditative portion of the chapter, Ms. Bloomfield directs you to “Stand straight without being rigid. Relax around your elongating spine.” You should ask yourself, Do I you feel comfortable, awkward, scared or safe? The postures for this chapter include: Upward Reaching Prayer Posture, Tree Posture, Warrior One Posture, Reclining Hero Posture, Camel Posture and Bow Posture.

The concept discussed in chapter six is daily satisfaction. In the book of Exodus, God provides for the daily sustenance of the Children of Israel with manna (heavenly bread). According to Ms. Bloomfield, “Heavenly nourishment is still falling. Torah and yoga take you to the fields of your life- places you might even consider desert- to gather there your portion of heavenly bread. With yoga, you can become more aware of the satisfying feast that God showers on you each day.” By learning to trust that you will receive the nourishment you need every day from the divine, you learn to feel satisfied. In addition, she states, “Ultimately the outer world is not the most important factor in finding satisfaction. The most important factor is your inner world, where, consciously or not, you choose what to pay attention to.” She continues, “the inner energy that flows through you is the energy of life itself” (prana). “Imagine your own life energy as a hearty slice of heavenly bread, with God giving you just the right amount to nourish and satisfy you every day.” “Yoga teaches you to turn your attention inward and to sense the life energy within you. When you are doing postures, feel the flow of your life energy through your body, mind, heart, and soul.” She continues by explaining the practice of satisfaction. “Satisfaction is in the stretch you are doing now and in the breath you are breathing now.”

In this chapter’s meditation, Ms. Bloomfield guides, “take a few deep, slow breaths into your whole body. Notice in your body an inner nourishing field of divine energy. Affirm that what you need to be satisfied today is within you”. The postures for this chapter are: Cobbler Posture, Supported Cobbler Posture, Sitting Forward Bend, Seated Angle Posture, and Supported Cross-Legged Forward Bend.

In the final chapter, chapter seven, Ms. Bloomfield explores the concept of remembering to rest. This chapter clearly connects with the seventh day of the Jewish week, the Sabbath, which is the day of rest. Ms. Bloomfield states, “Shabbat (Hebrew for Sabbath) is a day for soulful, holy rest. Shabbat teaches us how to rest.” She continues, “Yoga also teaches us how to rest. In yoga, rest and relaxation are an essential part of the practice. The climax of every yoga session is the posture of rest.” It is important to learn how to rest and relax in postures, because “all yoga postures can and should be done in a relaxed, effortless way” which takes great practice. Ms. Bloomfield sites the sage Patanjali, “Perfection in a posture is achieved when the effort to perform it becomes effortless, and the infinite being within is reached” . She explains, “Learning to rest and relax in restorative postures makes it easier to bring the restful state into the more active, challenging postures. Learning to be relaxed in the challenging postures is like bringing the peace and rest of Shabbat with you into your workweek.”

In the introspective section, Ms. Bloomfield guides, “Affirm to yourself that, during the following postures, you will not busy yourself thinking about things you need to do. Let go of thinking about what you were doing before you began your practice. Let go of thinking about what you need to do when you finish your practice.” She continues, “Establish a connection to a realm of quiet and rest within you.” Ms. Bloomfield chose the following postures for this chapter: Supported Extended Child Posture, Resting Side Twist, Supported Fish Posture, Supported Bridge Posture, Gentle Inversion Posture, Relaxation Posture (Corpse Posture).

In my quest to find resources that could help me synthesize my new understanding of Yoga with my Judaism, I was very fortunate to find Ms. Bloomfield’s book. Her thought processes were very clear and her style intelligent, accurate and very informative. I found her progression from concept to concept extremely insightful. The meditation focus in each section was particularly helpful to me and solidified the concept for me. It is through the meditative focus instructions that the section took on an experiential nature. I was then able to move onto the postures with deeper focus. I look forward to integrating some of her ideas into my own classes in the near future.

Judy Pachino is a certified Yoga teacher. She teaches Yoga classes in the Baltimore, Maryland area.

References:

i Bloomfield, D 2004, Torah Yoga Experiencing Jewish Wisdom Through Classic Postures, Jossey-Bass, San Francisco, CA, p. xi

ii Bloomfield 2004, p.xiii

iii Bloomfield 2004, p. xv

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v Bloomfield 2004, p. 1

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Yoga as a Health Practice

Sunday, August 29th, 2010

By Sabrina Smith

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

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

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

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

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

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

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

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

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

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

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

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

Work Cited

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

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

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

Three Rivers Press; 1988.

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

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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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Yoga Practice for the Improvement of Mental and General Health

Friday, April 30th, 2010

By Karen Nardi

This article will discuss Yoga practice and the improvement of mental health and general health issues.

Yoga offers the participant practical strategies that can assist with general improvement in wellbeing and works on all aspects of the body. When a person participates in doing asanas it is not only the physical body that improves but also the brain. Asanas influence the chemical balance of the brain thus improving one’s state of mind which is a positive in restoring any imbalances in the mental state (Iyengar, 2001).

Our bodies can often become lethargic and asanas or postures are used to stimulate the physical body. Asanas assist the person to stay in touch with their physical body. People with a mental illness can experience a distortion in the way they think, feel or behave. In other words, their thinking, feeling and behaviour is all mixed up, or they may not have very much control over their thinking, feeling or behaviour. Yoga assists people with mental illness stay in touch with the physical world around them.

One of the most useful yogic tools to deal with anxiety is good asana practice. Asanas burns off the nervous energy that can contribute to anxiety enabling calmer control of emotions. A number of breathing practices, including abdominal breathing and lengthening the exhalation relative to the inhalation, help reduce symptoms of anxiety. Scientific studies suggest that left-nostril breathing can effectively reduce symptoms of obsessive-compulsive disorder (and it’s probably also useful for less extreme forms of anxiety). Alternate nostril breathing is excellent for balancing the left and right brain hemispheres and thus balances and calms the nervous system (Lipson, 2009).

From my own personal experience, people with mental illness think negatively which contributes to their negative health spiral downwards. Asanas assist in redirecting the energy of the mind which is often so busy in people with schizophrenia, obsessive compulsive disorder and depression. The result is changes in the brains chemicals which can contribute to a more calmer state of mind.

Emotionally specific asanas are designed to make some emotions more calm, such as anger, and some emotions more energetic, such as feelings of hopelessness and helplessness When one’s mind is overworked, it uses up a great deal of energy, so when people perform asanas it helps to redirect the energy back into the body.

In addition, the regular practice of asanas leads to greater internal sensitivity, which can allow people who practice yoga to detect the first glimmer of an anxiety or panic attack and respond with yogic tools that might head off the problem.(Pawlik-Kienlen, 2007).

Mentally, asanas help the mind to become more flexible again as we get used to putting our body into different poses; the mind learns to accept new ways of being and let go of old mental habits. Spiritually the asanas work to revitalise our energy and our desire to be an active part of the world (Iyengar, 2001).

Our breathing always changes when we suffer any form of illness. We tend to change the way we breathe and become shallow breathers when we suffer any long-term illness. This means the body’s system is continually being compromised and we feel out of breath with life. Beginning with gentle and easy practices that are not hard to learn, illnesses such as anxiety phobias and depression can be assisted by learning to return to our full spontaneous rhythm, as well as learning specific practices that assist the body to let go of trauma. Breathing practices can be very easy to learn and provide a gentle way to make changes in ones mental health.

Relaxation is now recommended for a wide range of illnesses like anxiety, panic attacks, obsessive compulsive disorder as it allows the body and mind to rest. Relaxation helps the mind to let go of old negative thought patterns and habits of thinking. It is an easy practice as it can be done by simply lying down or sitting up and listening to appropriate music.

Meditation has a significant amount of skills to offer people suffering some form of mental illness. With the help of a yoga teacher to guide people in using the correct practice, there are specific techniques that assist to calm the mind, to reduce reactions to symptoms and over a period of time may reduce the mental illness itself (Campbell & Moore, 2004).

A regular practice of Yoga has a profound effect on physiological systems and one’s state of mind. Yoga is well known for its therapeutic health effects, though the western scientific community is yet to recognize many of them. While some of the health benefits of yoga have been documented, many of the more profound benefits are not easily quantifiable. It is more and more common that chiropractors, knee surgeons, dermatologists and integrated medical practitioners are recommending yoga for a wide range of symptoms and illnesses as well as a healthy preventative measure (Fenlon, 1988).

Researchers at Deakin University in Melbourne, Australia gained a better understanding of the contribution of Yoga to positive mental health and exploring links between yogic philosophy and psychological theory. Researchers conducted a study on Yoga as a preventative and treatment for symptoms of mental illness. The Yoga classes were designed as a six-week program incorporating breathing techniques, asanas, exercises for strength, vitality, and flexibility, guided relaxation and meditation.

The aim of this process was to enhance self-awareness, encourage the perspective that emotional states are somewhat transient, and encourage a self-accepting and calm attitude through concentrating on synchronizing gentle movements and breathing.

By developing calmness, a balanced perspective, self acceptance and enhanced concentration it was hypothesized that participants in the six-week Yoga program would strengthen their resistance to emotional distress. Psychometric testing was carried out to assess symptoms of stress, anxiety, and depression across three groups: regular Yoga practitioners, beginners entering the program, and people who did not practice Yoga, and these tests were re-administered after six weeks.

In addition, a strong sense of intrinsic spiritual experience has been cited as a possible buffer to stress, anxiety, and depression and has been associated with decreased frequency of medical symptoms. All participants were therefore also assessed on their sense of intrinsic spirituality, but not on religious beliefs. At the end of six weeks, the Yoga beginners group showed lower average levels of symptoms of depression, anxiety, and stress than at commencement, but levels were stable for regular Yoga practitioners and people who did not practice Yoga. In addition, beginners showed growth in their self-reported level of intrinsic spiritual experience (Campbell, 2008).

In a German study published in the Harvard Mental Health Journal, 2005. Twenty four women who described themselves as “emotionally distressed” participated in two 1.5 hour yoga classes per week for 3 months. The controlled group maintained normal activities during the study period.

At the end of the three months, the women in the yoga group reported improvement in their perceived stress levels. Depression and anxiety decreased, their energy levels increased while fatigue decreased. The women felt more positive and their overall well being improved (Brown 2005).

When our bodies get stressed we should meditate. This calms us down and we are able to think more clearly. We are releasing the negative energy called stress and replacing it with calm. Meditation also allows the body to repair itself and prevent further damage. By using meditation the heart rate and breathing slow down and blood pressure can be reduced and the mind ages at a slower rate. All of which are very much needed to help people live a longer, happier, and healthier life.

Some good things about the benefits of meditation in stress management is that you can meditate anywhere. People can meditate whenever they feel without it costing anything. Meditation is very effective in the short term and a major health benefit in the long term (Kirkwood, 2005).

Yoga has become a familiar wellness routine for the growing number of people who seek to find a viable alternative to continued good health and peace of mind. Experienced as a slow sequence of postures, the demand for yoga has seen a steady rise in interest over twice the last several years. Concentration is a strict element of this ancient art form, as is maintaining even breathing, so both the mind and body can ultimately work as one. It is truly a sense of control and awareness one gains over one’s physical and mental faculties when yoga is properly executed.

Yoga enhances the mind-body connection, which can improve your mood and physical health – and even lighten various psychological disorders. Improved depression, body image struggles, eating disorders, and even physical problems such as back pain and asthma are some of the health benefits of yoga practice and meditation. For many patients dealing with depression, anxiety, or stress, yoga may be a very appealing way to better manage symptoms. Studies have shown that yoga is a low risk, high yield approach to improving health (Lipson, 2009).

Whether yoga is studied as a method for preventing or treating disease, as a way of coping with difficult-to-treat or chronic illnesses, or as a way of altering the energy state of the body, it’s important to remember that yoga is a way of living and not an isolated technique, say the experts. “While many doctors and patients demand proof that yoga really can help certain medical conditions, they risk overlooking yoga’s far-reaching benefits,” says Delores K Krieger, M.D., author of Your power to heal, 1993). “Yoga is a way to get to the source of ourselves. The challenge is not to see yoga as a treatment for disease, but as an opportunity to see something deeper in the self. To reconnect with the body is one way of facing the reality of pain in our life and a means for accepting and being with our lives more deeply” (Kreiger, 1993).

Psychologists have long known that moderate exercise is good for depression and anxiety. Such exercise can easily be found in Yoga practice. Yoga postures are designed to promote physical strength, flexibility and balance. Anyone who has ever taken a Yoga class will testify that there are cardio/heart benefits to be had; your heart rate is frequently up while performing postures much as it would be if you were performing more conventional exercise. Though Yoga gets your heart rate up and endorphines pumping, it also provides for many rest periods (Pilkington, Kirkwood, 2005).

In conclusion, as with any physical workout, Yoga practice concentrates your mind on the physical sensations and on the perfection of the postures. The intense concentration that Yoga requires works as a helpful tonic for anxious and obsessive people.

The practice of Yoga can be a great distraction from worry as it forces the mind to attend to the body and the breathing. The health benefits of yoga are initiated because of the focus on inner peace. Yoga practice like any other physical exercise regime, changes the chemicals in the brain and produces more endorphins which often makes people feel happier.

Although there have been limited studies regarding the benefits of practicing yoga, many will testify that there is a marked improvement in their mental and physical wellbeing. The benefits of practicing yoga from the point of view of mental health is that it requires focus and enables most participants to become harmonious, relaxed and balanced (Iyengar, 2001).

For many patients dealing with depression, anxiety, or stress, yoga may be a very appealing way to better manage symptoms. The evidence is growing that yoga practice is a relatively low-risk, high-yield approach to improving overall health.

Bibliography:

Brown. R, April 2009, Yoga for anxiety or depression, Harvard Mental Health Journal: USA

Campbell. Dr D, 2008, Yoga as a preventative and treatment of depression and anxiety, Yoga Research and Education Center Deakin University: Melbourne, Australia,

Campbell, Debra and Moore, Kathleen 2004, Yoga as a preventative and treatment for depression, anxiety and stress, International journal of yoga therapy, vol. 14, no. 1, pp. 53-58.

Fenlon. Marion, 1988, Yoga Journey to health, Fenlon Publishing: Wynnum Qld

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

Kirkwood, G. Yoga for anxiety: A systematic Review of the Research, British Journal of Sports Medicine (Dec. 2005): Vol. 39, No. 12, pp. 884-91

Lipson. Elaine, 2009,Yoga health Yoga JournalCruz Bay Publishing:USA

Pawlik-Kienlen, 2007 Reseach shows how yoga affects your thoughts, body & soul, http://psychology.suite101.com/article.cfm/yoga_and_your_health#ixzz0QQQObZIn

Pilkington K, Kirkwood G, Rampes H, Richardson J. Yoga for depression: the research evidence. Journal of Affective Disorders, 2005; 89(1-3): 13-24

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

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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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