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Yoga and Pregnancy

Saturday, March 3rd, 2012

By Erika Bugakova

The journey through pregnancy is a time of great physical, mental and emotional change for each individual, each in her own unique way. Despite one’s previous yoga experience, whether an advanced practitioner or completely new to the practice, yoga adapted for pregnancy can help ease the way through these changes, relaxing and balancing the mind, and strengthening the body to prepare for the joys and challenges which lie ahead, both during and after pregnancy.

As pregnancy is divided into 3 trimesters, the variations and yoga adaptations, which should be used, are also separated into three categories; early pregnancy (1-16 weeks), mid pregnancy (16-34 weeks), and late pregnancy (34-40 weeks). Yoga practice of course can similarly be continued in the postnatal weeks, using variations to regain strength, and assist the body in reaching its normal state, while at the same time adjusting to a new life with child.

However, before discussing each stage throughout pregnancy, there are a few main points to follow throughout the entire journey. First of all, and most importantly, during pregnancy, it is not the time to excel, push for new poses, and stretch further than before. All poses, and exercises should be done in a way, which makes the practitioner feel calm, joyful, and at peace. The body is the best indicator of trouble, and one should listen closely to its signals. Any pose, which causes any type of pain or discomfort, should be avoided. When practicing pranayama, the breath should never be held, just as inhalation and exhalation should never be forced. The heart and lungs throughout pregnancy are already working overtime, due to changes in the body and the need to support two lives, therefore exerting extra energy from them, through breathing exercises, or asana practice can only be detrimental.

Secondly, throughout pregnancy, extra attention should be paid to the alignment of the spine. Most people in everyday life have some sort of misalignment in the spine, which can cause great pain and discomfort. However, during pregnancy, with the addition of extra weight over time, and a shift in balance points, it is evermore important to continuously work to re-align the spine, preventing as much unnecessary discomfort as possible. While we will later mention specific exercises, which can be used at different stages of pregnancy to help keep the spine in proper form, one thing to always keep in mind is proper posture whenever in a sitting position. Though it may seem tiring, and the desire to slouch and relax will often arise, it is best to remain perfectly upright at all times to strengthen the back muscles and prevent discomfort later in pregnancy.

Finally, from the very beginning to after the baby is born, breathing will play a great role in pregnancy. Deep breathing is an excellent tool for toning the body, both inside and out, using very little effort. Breathing exercises help soothe the mind through difficulties, allow one to become more aware of the body, and its changes, and can help create a sense of well-being and comfort, which will not only benefit the mother, but those supporting her as well. Deep breathing is also essential in toning the pelvic muscles, allowing them to increase in elasticity, and become stronger to support the baby in the latter months of pregnancy. Working with pranyama to tone these muscles is the most effective way to ensure a smooth and easy birth, while at the same time helping to adjust to the emotional changes each stage of pregnancy may bring.

The first stage of pregnancy, from 1 to 16 weeks, contrary to what many may believe, is a time for the most relaxed yoga practice. During these first weeks, the most significant hormonal changes are taking place in the mother’s body, and the baby is experiencing the most vital stages of development as the nervous system is formed. Mothers often experience a great amount of tiredness, and nausea during this period, so it is best to back off from strenuous activity, and focus on slow, flowing, relaxing movement accompanied by deep breathing exercises.

As previously mentioned, proper alignment of the spine is essential during pregnancy, especially during the early months, as it will provide a strong foundation as the baby begins to grow. Several postures and series, which keep the body calm and relaxed, may be performed to correct any asymmetry in the spine early on. For example, a series based on the half bridge pose can be used. On each inhale; the hips and pelvis are lifted high into the air, slowly and gently; first straight up. On the second inhalation, the left hip and pelvic bone is lifted much higher than the right, and then the right side higher than the left. This series is repeated, and then followed by a few moments of complete relaxation. Relaxation periods should be done in the most comfortable way possible. Cushions and pillows may be used under the head, neck, lower back and/or knees to remove any discomfort or tension.

Two more examples of poses one may find useful during the first trimester are spinal rolls and triangle postures. Spinal rolls are a gentle way to again, help realign the spine, as well as tone and massage the abdominal and lower back muscles. These can be used as a replacement for deep-seated twists, which may cause discomfort during pregnancy. Triangle pose is one that can be safely performed throughout pregnancy, and has special benefits of increasing one’s breathing capacity and may also be helpful in preventing or relieving heartburn. This pose can additionally be performed in a dynamic series, from one side to the other to aid in further loosening the muscles.

One position to take precaution with is the shoulder stand. Even for one who has long performed this asana, in the first stage of pregnancy, it is best to take a lighter, adapted approach to avoid unnecessary strain. For the adapted version, a large pillow or cushion should be placed up against a wall, in order to support the hips, while the upper back, head and neck lay on the floor. Knees should be kept bent, and with gradual breathes in and out, the feet can press against the wall to lift the hips and lower back up off the pillow. This practice holds many benefits for the mother, opening the chest and abdomen, and stimulating circulation, particularly in the pelvic and leg regions.

While there are several other poses and variations, especially beneficial during this period of pregnancy, it is most important to keep relaxation and easy motions in mind.

The second stage of pregnancy, from 16 to 34 weeks, is a time to energize and strengthen the body, preparing it support a growing baby and build self confidence throughout this period. One of the most energizing series in yoga, the sun salutations can easily be adapted for pregnant women, to invigorate, strengthen and tone the entire body. Key adaptations are the following: when lowering down, rather than a forward bend, the knees should be bent, hands taken down to the floor and then walked forward into downward facing dog. Also, plank and eight-pointed pose should be avoided, as they put too much strain on the abdominal muscles, and, may not be physically possible at this point. These poses in the series may be replaced by child’s pose, with knees spread apart to make room for the growing stomach. Throughout the series, rest can be taken whenever necessary, even between each posture, in child’s pose.

Standing dynamic twists can also provide mothers-to-be with a satisfying stretch and energy boost. Twisting side-to-side, moving arms up and down, or diagonally greatly tone the side abdominal muscles, which will help support the uterus as it expands. Here is an excellent point to incorporate breathing with practice, associating each inhalation or exhalation with one movement, making sure to bend the knees while rotating for side to side.

During this energetic period of pregnancy, triangle poses, warrior poses and tree poses are all excellent ways to continue building strength in the spine, stretching the sides and abdomen to make way for growth, and to help maintain balance as the body expands and the natural center of balance is shifted. Experienced yogis may practice all of these postures in their original form, so long as now tiredness or discomfort is felt. However, it is also possible to alter these postures with the aid of a chair as prop. During the triangle pose, the chair may be used to raise the leg, or may be placed under the knee towards which you are bending, to provide extra balance and stability; the same can be done with tree posture. Similarly with the warrior poses, a chair may be placed under the thigh of the forward facing leg, to help support the weight of the body, giving less pressure to the knee joints, and assuring proper spinal and pelvic alignment.

As with all practices, attention should be given to sitting postures, in this stage, with much concentration on expanding and stretching the pelvic region. This is also a time to seriously begin working the pelvic muscles, to help support the growing baby. These can be done in cooperation with breathing exercises. While positioned in cat pose, raise the tailbone as high as is possible, and focus on individually tightening and releasing the pelvic muscles one at a time. Inhale and squeeze the anal muscles, exhale, inhale and focus on the urethra, exhale, inhale and tighten the vaginal muscles. This cycle can be repeated several times. Additionally, these same strengthening muscles can be performed in a seated position as well.

Finally, late pregnancy, from 34 to 40 or more weeks, is a time to focus on staying in shape, keeping relaxed and comfortable as the baby prepares to make its way into the world. As previously mentioned, alignment and the back are essential focuses, especially during these last few weeks, when the body is much heavier. Many adaptations can be made to poses to protect the lower back from unnecessary pain and discomfort. Sun salutations, for example, can be adjusted in the following manner. During standing positions, the legs should be placed a bit more than hip-length apart, and the knees always kept slightly bent, with the spine straight of course. A similar change can be made to the downward dog pose. Legs wider apart, and knees kept slightly bent. Here, the bent legs can be lifted to the side, one by one, to provide a great hip and groin opener. Furthermore, when performing the runner position, in the series, the foot should be placed outside the hand, rather than between the two hands, and the knee and leg can gently fall to the side, also opening up the hips, and pelvic region.

Another important, energizing pose, is the warrior, which can be performed with the aid of a wall. Face a wall in warrior I position, and place forearms on the wall. In the position, 4 breaths should be taken, and the practitioner should press against the wall on each exhalation. Next, the arms are folded, and placed along with the forehead against the wall. Deep breaths to expand the rib cage should be observed here. If feeling tired, these positions may also be done kneeling on one knee, facing the wall.

These poses energize, strengthen the back, and stretch the back leg muscles.

Of course, several other positions exist which can be used during this period of pregnancy. The majority of them will focus on relieving and preventing discomfort to the spine, widening the pelvic region, and keeping the mother relaxed and happy as she prepares for the final stages of birth.

As a last point, throughout pregnancy, the body goes through several changes, and there are bound to be some unpleasantries, which can be relieved with the aid of yoga. Below are listed some of the most common.

Heart Burn: opening up the chest can relieve Heartburn, raising the sternum and opening up the shoulder blades. In early pregnancy, this can be done by sitting, facing the back of a chair, pulling the shoulders back, and deep breathing for 6 breaths, then allowing the body to flop forward over the chair to relax. In late pregnancy, a large cushion can simply be placed behind, and lay back to pull the shoulders back, and open up the chest, while taking deep breaths.

Backache: The most effective positions for relieving back pain are child’s pose with arms extended forward, knees spread apart. And following by a cat series, on all fours.

Weak Bladder: starting on all fours, and crossing the right leg over the left can help this problem. Then weight should be made even between the hand and left knee, breathing deeply, tightening the pelvic muscles on the inhale, and even more so on the exhale. After 6 breaths, release the muscles. This should be repeated 3 times a day for maximum benefits.

Insomnia: Especially during the late stages of pregnancy, it may be difficult to relax and fall asleep. Leg exercises are very effective in helping one to sleep. From a cat position, extend the legs up and back, alternatively, keeping the head and spine in line. Also, from a dog pose, with knees wide and bent, walk the feet up towards the hands, and back away, back and forth a few times. This should be followed by a few minutes resting in child’s pose.

Using yoga throughout the pregnancy process can truly help create a joyful and pleasant experience for the mother. Keeping fit, relaxed, and in tune with your body and your growing baby will allow for minimal stress, pain and discomfort as one makes this amazing journey, no matter what previous experience one has had with yoga.

Erika Bugakova is a certified Yoga teacher. She teaches Yoga classes in the Canadensis, Pennsylvannia area.

Tags: certified yoga teacher, teaches yoga, teaches yoga classes, yoga adaptations, yoga and pregnancy, yoga classes
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Yoga for Stress

Friday, February 17th, 2012

By Hema Pradhyumnan

Yoga has been practiced for nearly 5000 years mainly in India but in last few decades it has gained popularity throughout the world as people have discovered the many health benefits of yoga. Yoga which is derived from the word “Yoke,” means to bring together the mind, body and spirit. Since the practice of yoga affects both the body and the mind it helps one both physically and mentally. It helps achieve peacefulness of the body and the mind, helping one relax completely. We can easily see the physical benefits from yoga but its practice can also give one psychological benefits, such as stress reduction and a sense of well-being.

A person is said to be under stress when they are overloaded and find it hard to cope with pressure. In the current fast paced world everyone from a child to an adult is affected by stress. Some people can work under pressure where as others cannot function under any kind of stress. As a result of the pressure and stress that one is under every day, it affects their mental peace, makes them agitated, angry and leads to many emotional and health problems. Some of the physical symptoms that people see when faced with chronic stress and an over activated nervous system are chronic headaches, depression, heart diseases, obesity, etc. According to the doctors most of the health issues these days are stress related. The worries and tensions of the modern day life deplete our energy level which is drawn from the main store house of the body – the nerve cells.

For most people relaxation means sleeping extra or zoning out in the front of the TV after a long day of work. Unfortunately this does not help reduce the damaging effects of stress on the body and mind. To effectively reduce stress the body’s natural relaxation response has to be activated. Yogic science believes that the nerves control the unconscious mind, and that when the nervous system is strong, a person faces stressful situations more positively. Yoga postures (asanas), meditation and controlled breathing are the popular means of stress management. With its quiet, precise movements and concentration required in the proper inhalation and exhalation during the practice of asanas, yoga draws your focus away from your busy, chaotic day and calms you mind and body as you move your body through poses that require balance and concentration.

Calming the mind: Our minds are constantly busy and active with various thoughts. Thoughts about the past, present and different scenarios for the future that are racing though our minds make it stressful and tiring. Yoga’s breathing technique done during the practice of Pranayama and also during asanas help in slowing down the thoughts and calming the mind. During breathing in yoga, one has to focus on each inhalation and exhalation thus excluding the thoughts. Each breath is tied to the present moment and not to the past or the future. Focusing on the present and on the breath prevents thoughts from your mind. This in turn calms it and removes stress as one is not thinking of the troubles of the past or the future. The asanas or poses in yoga are so physical and have to be done with such concentration, that all other thoughts and worries are put to the side, giving your brain a much-needed break.

Meditation: Meditation is the method of steadying, calming and opening the mind for the purpose of altering the states of consciousness. Meditation affects the body in exactly the opposite ways that stress does. Meditation restores the body to a calm state, helping the body to repair itself and prevents any further damage due to the many effects of stress. Simply spending ten or fifteen minutes on meditation can help one overcome stress and find some inner peace and balance. Meditation can also help us to understand our own mind. A calm mind gets rid of unnecessary and negative thoughts that cause agitation thus making one more peaceful and happy.

To meditate find a quiet place where you can sit undisturbed. Meditation has to be done daily in order to be effective. It is good to meditate in the morning and preferably at the same time every day. Sit in a comfortable posture like in Sukhasana or Siddasana. The most famous posture for meditation is Padmasana or the Lotus pose, but since this is a hard posture it is better to sit in a simple posture where the body is firm but at ease. Breathe quietly through the nostrils.

An object or a subject to meditate upon should be first chosen. Then sitting in a comfortable posture begin meditating by focusing on the chosen object or subject. Every time the mind wanders away, it needs to be reined in and get it to concentrate on the subject.

Unlike other stress relief therapies, meditation does not have any side effects. It is free and can be performed by any one – healthy, old and people with physical disabilities. Though, meditation is not easy, as it is very hard to control and tame the mind. But through constant, everyday practice it is possible to conquer and calm the mind as it has been done by many Yogis.

Pranayama: When the mind is agitated, a person’s breathing tends to be fast and shallow in turn agitating the nervous system. During the practice of pranayama, breathing is slow, controlled and each inhalation and exhalation is steady and deep. This slow and steady breathing calms the mind, body and spirit.

All the different kinds of Pranayama like Kapalbhati, Bhastrika, Ujayii, etc steady one’s breathing. Alternate Nostril Breath or the Anulom Vilom Pranayam is the most effective of all the pranayama’s in relaxing and calming the mind and body. In this pranayama air is slowly inhaled through one nostril while blocking the other nostril and exhaled out from the other nostril. After each inhalation the breath is held for a few seconds before being exhaled. This slow and deep breathing helps one get rid of all the tension and carries fresh oxygen thought the body.

Asanas: The purpose of practicing asanas is to create a free flow of “prana”, energy throughout our system in order to improve its functioning. During the performance of an asana the mind is focused on perfecting the posture and on inhaling and exhaling correctly. The deep breathing and focusing on the postures helps one forget their worries and tensions. Also in between asanas it is necessary to rest for a few seconds. During this resting period abdominal tension is released from your body, promoting deep breathing and subsequent relaxation. Inverted asanas like Paschimottasana , Adho Mukho Svanasana ,etc help in relaxing the mind and relieving stress but the most important asana for relaxation is Savasana or the Corpse pose.

To perform Savasana lie down flat on your back, heels a little apart with the feet limp and facing outwards. The arms should lie alongside the body, palms facing upwards and resting on the floor. Breathing should be through the nostrils and not through the mouth. Just observe the breathing, after a while it will become quiet and of even rhythm. Next focus on every part of your body from the feet to the scalp, looking for tension and letting it go. This process of letting go of the tension from every part of the body will help in relaxing the body completely. It removes fatigue and gives rest to the mind. Savasana must be practiced at the end of every yoga session. It is a cooling down asana. It cools and rests not only the body but also calms the mind.

As we have seen from the above three yoga techniques, it is possible through practice and patience, to get rid of stress, calm the mind and as a result live a happy and peaceful life. Yoga has many pros like positive reinforcement through stress reduction, relieves physical aches and pains. The only cons are that it requires patience and has to be practiced often to see the effects. Though all the asanas cannot be performed by people with ailments, meditation and most of the pranayama can be performed by all.

Hema Pradhyumnan is a certified Yoga teacher. She teaches Yoga classes in the Boca Raton, Florida area.

Tags: certified yoga teacher, stress management, teaches yoga classes, the purpose of practicing asanas, under stress, yoga has, yoga postures
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Yoga’s Relationship to Fibromyalgia

Wednesday, January 4th, 2012

By Marlene Saxe

There have been many occasions after completing a yoga practice that I have heard the Statement “You know since I have been doing yoga my _____________ is so much better.” I have said it many times myself. Through the practice of yoga my knees don’t hurt and my balance is better. I am taller and stronger and more flexible than ever. I am much more aware of my surroundings and feel more peaceful in my daily life. I am far more comfortable with myself since I began yoga. Clearly yoga is the root of my wellbeing and I believe can be too many other people. It is doctor recommended for stress, arthritis, back pain, depression, and high blood pressure to name a few. People with fribromyalgia can use yoga to relieve their symptoms there by helping them manage their disorder.

Fibromyalgia is a painful disorder that is characterized by multiple tender points. These tender points are localized areas of soreness around the joints. Common spots can be found on the upper back, chest, neck, hips, elbows, and knees. The Mayo Clinic defines fibromyalgia as a disorder characterized by widespread musculoskeletal pain accompanied by fatigue, sleep, memory and mood issues. The article goes on to say “While there is no cure for fibromyalgia, a variety of medications can help control symptoms. Exercise, relaxation and stress-reduction measures also help. Exercise, relaxation and stress reduction are all components of Yoga. So yoga is the answer, Right? Well let’s not get ahead of ourselves.

The pain from fibromyalgia is similar to other disorders and it may not be constant. People with fibromyalgia have a lower threshold for pain because there is an increased sensitivity to pain signals in the brain. Fibromyalgia literally means muscle fiber pain. Some research says the brains of people with fibromyalgia change from repeated nerve stimulation. There is an abnormal increase in the level of a certain chemical or more accurately a mediator found in the spinal fluid of the fibromyalgia population. The brain’s pain receptors seem to have a memory of the pain and become more sensitive and over react to the neurotransmitter’s pain signals.

Another important finding for people with fibromyalgia is that this disease does not damage the joints, bones or the internal organs. And it does not progress to death. Knowing that can be reassuring, but it does not diminish the pain. Today doctors have more information about this disease, but many doctors do not know how to do the exam to diagnose it. In 1990, the American College of Rheumatology (ARC) established two criteria for the diagnosis of fibromyalgia; the first one is widespread pain lasting more than 3 months and the second one having at least 11 positive tender points — out of 18.

Typically blood tests are done to rule out any other underlying conditions that may also cause pain.

Currently treatment for fibromyalgia includes medications such as analgesics, antidepressants and anti-seizure drugs. Therapy for both physical and emotional support. Acupuncture although not used as much can be effective. Acupuncture a Chinese medicine is the insertion of fine needles into the skin at various depths. It has been interpreted to be a change in the blood flow and levels of neurotransmitters in the brain and spinal cord. Studies have been inconsistent in its effectiveness. Massage Therapy can help with stress and anxiety, relax muscles, and improve range of motion in joints.

Lifestyle changes play a critical rule in reducing symptoms and improving health. Changes include:

Reducing Stress both physical and emotional stress.

Developing Regular sleep habits and limiting daytime napping

Exercise regularly can often decrease symptoms

Pace yourself moderation is key

Maintain a healthy weight a well balance diet and limiting caffeine

Yoga and Tai Chi have been recommended to help control fibromyalgia symptoms. Slow movements, deep breathing and relaxation minimize the strain on muscles. Yoga and fibromyalgia are a great combination for stretching, strengthening and relaxation. Yoga can improve your outlook, improve your body and help you sleep. Of course not all yoga poses are good for persons with fibromyalgia. But there are many poses that can be done safely that can become a practice that can provide relief from pain.

There is a great deal of information on the internet that addresses chronic pain management. These articles all seem to have the same approach to yoga practice and fybromyalgia. Yoga practice begins with warming up muscles. Walk around get your yoga mat, a blanket, 2 blocks whatever you think you will need for your practice all the while you are warming up and getting your blood flowing. For persons with fybromyalgia gentle smooth movements combined with deep breathing slowly warm up the joints. These movements should feel good, if there is pain back off. Begin by rotating the joints clockwise they counter clockwise. A full body warm up includes toes, ankles, knees, legs, hips, trunk, arms, elbows wrists, each finger, each knuckle and the neck. This warm up has been shown to have wonderful effects. Doing this warm up for 10 minutes daily can improving circulation, increases range of motion and best of all this warm up can prevent pain from building up in muscle tissue. For example Mountain pose for good posture and alignment. Reaching for the Stars can energize and release tension. Forward bend can promote flexibility in the spine and Dancer’s Pose can help balance. All poses can be modified to accommodate anyone. Remember Gentle tension is best, don’t push knowing your tolerance is important. Take breaks, don’t over exert and always use proper body alignment. Arm and foot rolls can add strengthen arms and feet. Active breathing and an abdominal lift can stimulate digestive system and calm the central nervous system.

Other tips for persons with fibromyalgia practicing yoga. Try not to over do it. If you are tired one day don’t forgo your practice do the warm up and stick to restorative poses such as legs up the wall pose and seated forward bend. And don’t spear the props. Blocks, blankets and bolsters can be an asset. And second learn when to work through the discomfort of fibromyalgia verses a sharp pain that comes from compressing a joint or straining a ligament. This can make all the difference in sticking to a yoga practice and managing the symptoms of fibromyalgia. One article said the most important tip is don’t give up. Staying motivated can be a real challenge to people with fibromyalgia, but

Making a commitment and regular practice of yoga can be just what fibromyalgia suffers need. Lack of neither time nor ability should stand in the way. Physical and physiological benefits can be achieved in a regular 10 to 15 minute a day practice. A goal can be to practice for an hour, but fibromyalgia sufferers need to be realistic this is about their health. Not all yoga classes are suitable, peer presser may cause a person to over do it. Know that there are many modifications for yoga warm up, yoga poses and final relaxations otherwise known as Savasana.

Through my research I found Anita Murray who is a Professional Health Coach, Nutritionist and suffered from fibromyalgia. In addition to nutrition and vitamins Anita Murray recommends the practice of yoga. She suggested five things to concentrate on.

1. Breathing long deep breaths through the nose

2. Keeping eyes focused on one spot

3. The Alignment of your body

4. The sensations in your body

5. Tightened stomach and Kegal muscles

Beginning each yoga practice with a warm up and end with a relaxation. Some standing yoga postures Murray recommends are mountain pose, reach for the stars, half forward bends, modified dancer’s pose, arm/foot rolls, standing twists and abdominal lifts.

I asked three woman ages 38, 57 and 42 all diagnosed with fibromyalgia what it was like to have this disorder and how they manage their symptoms. They all complained of wide spread body pain, lack of energy, depression, sensitivity to light, temperature, sound and touch. All three women took medication, all had massage therapy although not regularly, none of the women had tried acupuncture, but all did some type of exercise. The 42 year old did yoga on 3 – 4 times a week at home. The 57 year old exercised 1 to 3 times a week at a gym primarily on the treadmill since the classes went too fast for her. Occasionally she liked the water class but had a hard time hearing the instructor. The 38 year old belonged to a gym. She used free weights and the elliptical machine when she felt up to it. She had attended a yoga class at the gym, but had a hard time fitting it into her schedule. All three women agreed when stretching and some exercise when part of their day felt better mentally and physically.

There are videos for beginners that are suitable for persons with fibromyalgia. A.M. P.M. Yoga for beginners and Kathy Smith New Yoga Basics for Beginners could be a great starting place. Chair yoga is also another alternative. Find a class, get a video ask a friend just get on the mat three times a week or better yet every day. Some days may be corpse pose, other days may be a warm up, but the important thing is to set aside time to regularly practice. Yoga is not a cure, but taking the time for slow-easy movement, meditation and deep breathing will calm the central nervous system and help manage the pain from fibromyalgia.

In conclusion, it is my opinion that people with fibromyalgia could better control their symptoms with a regular practice. If the yoga practice was presented in a way that would allow them complete freedom to participate in any way they are able. Yoga is not a competition it is as unfolding as a morning stretch and relaxing as the surrender before sleep. Yoga is a healing and uplifting gift for everyone.

Marlene Saxe is a certified Yoga teacher. She teaches Yoga classes in Harrisburg, Pennsylvania.

Tags: certified yoga teacher, doing Yoga, fibromyalgia, teaches yoga classes, yoga's relationship
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Yoga and Its Relation to Health – An Overview

Saturday, October 15th, 2011

By Barbara J. Euser

Yoga is a complete system for improving the health of the body and the mind. Although many people begin to practice yoga for its physical benefits, they immediately begin to learn that yoga is much more than an exercise program. Yoga offers psychological benefits through the practice of the asanas and also through meditation, which may be part of all Yoga classes. Ultimately, Yoga moves beyond physical and mental health to include spiritual improvement and well-being. Yoga is so rich and complex that it is more correctly referred to as a way of life – a very healthy way of life.

On the physical side, yoga asanas are a gentle form of exercise that allows the gradual stretching of muscles: forward bends, back bends, twists and inversions from seated, standing and prone positions. The body itself provides resistance, so there is no need for additional equipment like the weights used in other exercise programs. Unlike the violent muscle movements advocated in other physical exercise programs, Yoga is non-violent and moderately paced. Bodies toned by yoga exercise are strong without overdeveloped muscles. They are supple from stretching in every direction.

Each of the asanas benefits one or more of the body’s systems: respiration, circulation, alimentation or elimination. As one performs the various asanas, circulation increases. Blood flows more freely throughout the entire body and circulatory problems may begin to correct themselves. If a practitioner has certain health issues, they can be addressed through the choice of asanas that are known to benefit that condition. For example, a number of asanas such as Knees to the Chest, Plough Posture (Halasana) and Child Posture aid digestion and help to correct constipation.

Yoga asanas can be done at any level from the most basic to the most advanced. As coordination and mobility increase and muscles become more flexible and supple, the practitioner can perform more difficult asanas. A number of asanas can be seen as a series of poses that move from less challenging to more challenging. For example, in Tree Pose (Vrksasana) at the easiest level, the hands are held in prayer position. Next, the hands are held over the head. Then Tree may become Toppling Tree as the practitioner becomes more stable moving about while balancing on one leg. From Shoulder Stand (Sarvangasana), one may drop one’s legs into Plough Position and move through several variations of Plough before returning to Shoulder Stand. Head Stand (Sirsasana) may be done with vertical legs, spread legs, horizontal legs, folded legs, legs in Lotus Position, and body twists.

Many of the most difficult asanas are beyond the ability of those who have practiced for many years. The challenge never disappears. Although Yoga may prove endlessly challenging for the fit, it is also infinitely adaptable. Yoga can be adapted for practice with children, pregnant women and the aged. Yoga asanas may be adapted for people who have limited mobility, for example, people who are grossly overweight. They may begin a Yoga practice sitting in a chair. They may be able to do only the arm movements of the postures to begin with. They may use the chair to assist them with their balance in standing asanas. They may not be able to get up from being seated on the floor, but with aid of a chair to prop their legs on, they may be able to approximate some seated asanas. The success they achieve with these modified postures may inspire them to do more and eventually begin to tackle their most significant health issues. From children through adults, from pregnant women to those have impaired mobility to the aged, everyone benefits from the physical exercises including breath control. Yoga – like health – is a lifelong pursuit.

Breathing deeply and fully is one of the most basic elements of good health. Unfortunately, because breathing is accomplished automatically, unless people begin to practice yoga or meditation, they often remain unaware of how they breathe. The study of pranayama in yoga is critical to maintaining good health. Yoga increases our awareness of how we breathe. Once we become aware of how we breathe, we can begin to breathe consciously, aware of each inhale, each exhale and the pauses in between inhaling and exhaling. Yogis have determined that there is an ideal ratio for the phases of breathing. Exhalation should take twice as long as inhalation and the pause between inhalation and exhalation should be four times as long as inhalation. Thus the ideal ratio is 1:4:2. One is not expected to achieve this ratio instantly. As one begins to work with the breath, one can use a ratio of 1:2 for inhalation and retention, then move to 1:4. With exhalation the ratio can be 1:4:4 until one can manage 1:4:2. This way of breathing is far from the way we ordinarily breathe. It requires practice to fully breathe into the diaphragm, as most of us normally breathe into only the upper part of our lungs. We tend to ignore our diaphragms. Learning to breathe in Yoga is learning to breathe for the first time.

As people age and become less active, their breathing tends to become more and more shallow. If they do not exert themselves from time to time so that they have a reason to breathe deeply, their lungs are never fully inflated. The unused areas of the lungs become susceptible to disease and infections such as pneumonia. However, practitioners of yoga learn to breathe into the deepest parts of their lungs and keep oxygen flowing throughout the entire respiratory system.

Pranayama may be performed as a separate practice, or pranayama exercises may be included in a Yoga class. Additional pranayama exercises include breathing through one nostril, breathing in alternate nostrils, and breathing through alternate nostrils and retaining breath. After one does pranayama exercises, even though one returns to normal breathing, the element of increased awareness remains. If people can maintain healthy breathing habits, they can live fuller lives for a longer time.

Yoga advocates a healthy diet: fruit, nuts, grains, vegetables, pulses and milk products including butter, yogurt and cheese. The yoga diet does not include meat, poultry, fish, eggs or alcohol. According to Yoga, there are three categories of food. The food that Yogis consume is called Sattvic, or pure food. The category of food that contains meat, poultry, fish and eggs is called Rajasic. This category also contains spicy food and strong-flavored food. The third category of food is called Tamasic. This category includes foods that are rotten or overripe. This category is considered the worst category of food for people to consume. Unfortunately, for meat to become tender, it is often allowed to age, which is synonymous with beginning to rot. Eating meat in this case is not only Rajasic, it is Tamasic food.

If Yoga practitioners cannot become complete vegetarians, at least they can consciously limit the amount of meat, poultry, fish, eggs, and alcohol they consume to a modest amount. Or they may consume small amounts of eggs and fresh fish and forego aged red meat. There are many possible compromises. Again, consciousness of our diet, like consciousness of breathing, enables us to control that aspect of our lives. Even in their diet Yoga practitioners are non-violent.Yoga practitioners are vegetarian because they believe it is a healthier diet and also because they abhor the violence of killing animals for food.

Because of their diet and breathing and exercise, yoga practitioners begin to appear differently. Their bodies respond to the physical demands of asanas, becoming thinner and more flexible. As they breathe deeply, they more fully oxygenate the blood that flows throughout their bodies and their skin looks healthier. Then physical changes connect to mental changes. The slow, thoughtful movements of yoga asanas promote a calming of the spirit. As our bodies adopt the rhythm of vinyasa – asana flow – and focus on pranayama – breathing – our minds become more centered. Calm, centered minds are better able to deal with the elements of stress we encounter in our daily lives.

The physical practice of Hatha Yoga leads naturally to the practice of Raja Yoga: meditation. A part of each yoga class can be devoted to meditation, either guided or unguided. As pranayama increases awareness of what is going on in our lungs, meditation increases awareness of what is going on in our minds. As we become aware of the incessant, unconnected thoughts streaming through our minds – the “monkey chatter” – we can learn to release those thoughts and, as a result, release our minds from the stress those thoughts cause.

When we practice Yoga meditation, we sit comfortably on the ground, legs crossed in a position we can maintain for the duration of the meditation. For some people this is the Easy Position, for others it may be Lotus (Padmasana) position. Those who are uncomfortable crossing their legs may sit with their legs folded underneath them in Thunderbolt position. Those who cannot sit on the ground can sit in a straight-backed chair with their feet flat on the ground. The important thing is to ground oneself – preferably in actual contact with the ground. The spine should be straight to allow energy to flow up and down unimpeded.

Yoga meditation requires concentration (Dharana), which may be on a point which one sees with one’s eyes, such as a candle flame or flower blossom in Trataka; on an audible sounds or series of sounds, as in Mantra meditation; or on a visual form such as a mandala in Yantra meditation. While we concentrate in meditation, our feelings of stress are suspended.

Some doctors believe that all physical illness arises from stress. According to Dr. Ben Johnson, “We’ve got a thousand different diagnoses and diseases out there. They’re just the weak link. They’re all the result of one thing: stress. If you put enough stress on the chain and you put enough stress on the system, then one of the links breaks.” As we relieve stress through meditation, we not only improve our mental health, we increase our potential for physical health. Yoga teaches us that our mental and physical systems are intrinsically linked: they are one.

The ultimate goal of yoga is to allow the practitioner to become one with God, Atman, Higher Consciousness, The Force. In that sense, physical and mental health are only by-products of the journey – but what valuable by-products they are!

Barbara J. Euser is a certified Yoga teacher. She teaches Yoga classes in Lakonia, Greece.

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Yoga and its Relation to Health

Saturday, March 26th, 2011

By Jane Pollard

There are many differing types of yoga, each has its own uniqueness, they all however have a tendency to overlap and fuse. The meaning of yoga is union, a coming together of mind, body and spirit. Many people today see yoga as a yuppie trend; however more and more people are awakening to yoga and the huge benefits it can bring to our lives and the lives of those living with us and around us.

The benefits of yoga act upon three elements, the physical, the mental and of course the spiritual. The benefits of yoga are endless and each person will experience differing benefits, depending on their age, anatomical makeup and level of experience, but one thing is certain, the list of benefits will go on and on.

Yoga bridges the sexes, religion and the age barriers and is open and available to all who embrace it, it is now widely available in private sessions, gyms and in halls and venues all over the world. The world that we live in today, is a far cry from the world our parents and grandparents experienced.

Today we live in a world of unrelenting commerce, finance, peer pressure and a race to achieve at all costs. Computers and mobile telephones, take over our lives, with e mails, social networking sites, computer games and large amounts of electronic chatter, numbing and dulling our senses, ability and creativity and blocking us from reaching our full potential as human beings.

At the same time, we are driven longer and harder by the fact we make ourselves available to disturbance wherever we are, by the fact we are now contactable 24/7/365 to anyone who wants us, via mobile telephone, texts and emails, when do we switch off, can we switch off? Even when we are on holiday, a trip we have planned months in advance, a trip to switch off, enjoy the fruits of our labour, this intrusion still exists, never really allowing a cut off point, a breathing space a time to relax and reflect.

People today can travel long distances to get to their place of work, adding to the already longer working day, driving now is so very stressful and equally, dangerous. The stress of driving can be felt by most of us, even those who travel relatively short distances. Competitiveness in every aspect of our lives is also a massive strain, to earn more money, to have a better car, a bigger house, a better job, this competitiveness and materialistic approach, eventually causes us to lose sight of why we are here, we lose our way.

The result of this stress and strain can be seen all around us, if we take the time to observe. Meltdown, nervous breakdowns, stress, anxiety, miscarriage, depression, compulsive nervous disorders, suicide, divorce. I believe each and every one of us have someone we know who has experienced one or more of the above and you will know how this has affected their life and the lives of the people they live with and know.

To combat the above, some people take drugs, prescription and illegal, they smoke excessively, drink themselves into oblivion, and gamble and it is a vicious and precarious downward spiral that seems too difficult to escape from. The effect this has on the body, is truly profound. It affects our adrenals, as we are permanently tuned in to fight or flight mode.

This in itself puts enormous strain on our heart and can cause heart attack or stroke. It can affect all of our vital organs, it affects our ability to think clearly and make logical decisions and choices and it affects our feeling of being alive and blocks our creativity. Our body is being controlled, not by us, but by external forces, alcohol, drugs etc. We are not in control; we cannot make proper choices and decisions, which further has sometimes, catastrophic outcomes.

Our life goes into free fall; we are out of control and can only watch in apathy. We are alive, but we are not living. Stress can seriously hamper our life and our life’s progress, tiring us out with illnesses and insomnia. The practice of yoga has truly positive effects on our life and those around us and this acts on a very deep level. The gentle stretching and sometimes challenging poses, allow our muscles to release deep seated tension that is being held there.

Yoga works on every muscle group, thus giving us much more flexibility and over time allows us to feel more power and strength in our limbs and allows a greater scope of flexibility and movement. This means that the spine is nourished and strengthened, allowing better posture. Age is often measured by the flexibility of the spine, so having a healthy flexible spine is indeed a great asset.

Feeling strong and flexible in the body, makes the individual confident and much healthier and younger, the feeling of a renewed energy and power to do more will flow through and make a positive difference to the life we lead. Yogic breathing allows us to breathe in a way that we have probably never been open to before. This deep breathing brings in rich oxygen to the lungs, expanding them to a new level and filling them with prana.

This in turn strengthens the nervous system and the brain assisting our health further. Breathing out very deeply and fully, detoxifies the stale air lying within the lungs and with each new deep breath, new clean rich oxygen, reaches new areas of our lungs, which is of such benefit to all parts of our body; it broadens the chest as well as improving the whole process of digestion.

The focus and awareness that yoga training brings within those peaceful, deliberate, elegant movements, just us and our mat, that being at one, have a deeply spiritual and calming effect on the whole body, the muscles are stretched, the joints are lubricated, this in turn brings a new flexibility. Mobility and coordination becomes improved and this in turn alleviates stiffness and difficulty in movement.

Peace, relaxation, harmony and deep preparation and meditation, these focus the mind, allow clear thinking, lower the blood pressure and take the strain away from the heart. This then allows all of the organs in our body to go back to normal mode, instead of that dangerous and constant fight or flight mode. The relaxing meditation at the end of each session, allows the body to assimilate all of the changes that the yoga practice has brought about.

We relax, we let go completely, and we simply just be. The act of meditation can be considered as mental hygiene, so we should consider meditating during and outside of our Yoga practice, to ensure that we maximise the wonderful benefits this can bring into our lives, clearing out the masses of mental clutter we all carry with us. Over time with our yoga practice, we begin to make changes, it is almost like a metamorphosis, we stop smoking, perhaps even stop drinking, we begin naturally to eat and drink more healthily, we begin to assess our lives and often make radical changes to the way in which we live on a day to day basis.

Nature becomes more important, we can go out and fill our lungs with fresh clean air and notice the beauty that is all around us that possibly we have never even enjoyed or noticed before and whilst doing this and leaving all of the stress behind, we can achieve further exercise. Walking in nature is itself a form of meditation and so we will be doubling the effect of our stress relief and the benefits we get from this.

Many other changes will be made, often these are unconscious decisions, but they will be made, it is a new progression. Our lives become richer, much healthier; we will become less stressed, calmer and will be less likely to carry excess weight. We will enjoy a new level of flexibility, which in turn allows us to be more mobile and affords us new avenues of life, we did not have before. The benefits to us are, we will have more energy, feel younger and more alive, have new levels of alertness and creativity, again opening new channels, new directions, new doors open up to our lives.

We open ourselves up to 100% of the opportunities and possibilities that are all around us. We will automatically feel youthful and it will directly have an effect on our whole body from our face to our toes, a new spring in our step. We will cut down the risk of liver and kidney failure, heart attack and of course stroke. Yoga is now a great part of a great deal of people’s lives as a way of living. Yoga can be completed in the home, in the office as well as in the studio; you can meditate anywhere, except when driving of course. Yoga books, CDs and DVDs are in abundance, as are the differing types of yoga.

There are now dedicated magazines to inform and educate us as to all of the benefits that are available to all of us and keep us fresh with new ideas and inspirational stories of peoples’ real experiences with yoga. Yoga is now being introduced into senior homes and schools, which is so beneficial to all, young children can now be educated at a very young age, as to the health benefits yoga can bring and they can weave this into their lives into adulthood, passing on to their families a whole new cycle of awareness, creating a much more healthy and aware society.

In senior homes, it is giving a new purpose and focus to its residents and allowing them gently to feel and experience the benefits yoga practice can give, especially in terms of mobility and flexibility and this cannot be ignored. Yoga can bring a wealth of benefits into our life for our health both mind, body and spiritual health.

Knowledge is power and yoga gives us tremendous power as an individual and can pave the path for many, to spiritual enlightenment and pave the way for a whole new and enlightening experience. Yoga gives the body physical health from the inside out, and is a complete physical health package.

Jane Pollard is a certified Yoga teacher. She teaches Yoga classes in the Wirral, Merseyside, UK area.

Tags: benefits of yoga, certified yoga teacher, teaches yoga, teaches yoga classes, types of yoga, yoga is
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Yoga in History

Saturday, February 26th, 2011

By Irina Burlack

At times we said that history should have been left alone but in case of Yoga it is opposite; the history of Yoga must be remembered for the nature of Yoga and the beautiful past the Yoga to be fully appreciated. To fully understand the significance of Yoga we will start from the beginning when Yoga first was mentioned in the history, then relate to the five specific time periods that are significant to Yoga and the first mentioning of Pranayama. First, the meaning of Yoga can be introduced. Yoga is related to the study of the mind and the body; the Sanskrit meaning of Yoga was derived from the root word “yuj” that meant “to control,” “to unite” and “to yoke.” The direct translations of Yoga were such as “joining,” “uniting” and “conjunction”; another translations of the word Yoga were “contemplation” and absorption.” All the above mentioned translation fit in with the practice of Yoga; some of the meaning such as the contemplation is more associated with Raja Yoga, where through contemplation that the difference of prakti (nature) and purusha (pure consciousness) took place.

The known beginning of Yoga occured from prehistoric period and progressed out of the Ancient Indian asceticism, which could be explained as a form of living that took place when person denounced all of the physical possessions and devoted himself to the spiritual practice. Yoga was first set forth in the Yoga Sutras of Pantajali as the Hindu Philosophy. Pantajali was the gatherer of the historic collection of aphorisms in Yoga practice; Yoga Sutras were seen as the foundational scripture for Yoga. These Sutras were created on the Samkhya philosophy and they are seen as the actual practice, while the Samkhya is the theory. This is known to be the earliest school of Yoga and it came to be known by the retronym Raja Yoga to distinguish itself from the school that came to take place in later years.

One of the first clues for finding out more about Yoga came from the discovery of the steatite seals in Indus Valley Civilization that took place from 3300-1700 B.C. The steatite seal was actually soapstone formed from the massive variety of Talc. These steatite seals displayed figures that were in various postures of meditation-like; this meditation-like posture was seen as some sort of discipline rituals that suggested the start point of actual practice of Yoga according to the Indus archeologists. There were sixteen specific Yogi carvings that were devoted to the ritualistic discipline; the carvings suggest that the Yoga-like postures must have been practiced by the common people as well as the deities alike. Most known of the postures was named the Pashupati seal that is suspected to be the representation of “proto-Shiva” figure. Many scholars continue to support the connection between the progression of Yoga in later years and the carvings found in the Indus Valley.

The ancient practices were vaguely hinted in the Vedas; the ascetic practices are referenced in the Brahmanas that took place between 900 B.C.E. and 500 B.C.E., which were some of the early commentaries on the Vedas. An early mentioning of the meditation was made in the Upanishads, specifically in Brihadaranyaka Upanishad, one of the earlier Upanishads, approximately 900 B.C.E. Some of the more specific and the main textual references to Yoga are introduced in the middle Upanishads, 400 B.C.E.; the Mahabharata including the Bhagavad Gita, 200 B.C.E.; also the previously mentioned Yoga Sutras of Pantajali, 200 BCE-300 C.E.

Specifically in the Maitrayaniya Upanishad, 200-300 B.C.E., yoga represented as the Shadanga Yoga, which is the uniting discipline of the six limbs as following: 1) breath control or Pranayama, 2) sensory inhibition or Pratyahara, 3) meditation or Dhyana, 4) concentration or Dharana, 5) examination or Tarka, and 6) ecstasy or Samadhi. In Brihadaranyaka Upanishad, the earliest Upanishad that was created approximately in 900 B.C.E., an early meditation reference is made; over all Yoga is referenced quite often in the Upanishads, many of which came about before the Pantajali’s Sutras. But the first actual term Yoga is used in middle Upanishad or Katha Upanishad, which is one of the most well-known of the Upanishads. This text was presents a dialogue between aspiring disciple and the Ruler of Death about the great and unknown “Heareafter”; this Upanishad suggests connection to Buddhist ideas.

Now we must examine the specific historic times of Yoga evolution. The five significant time periods of Yoga are Vedic Yoga, Pre-classic Yoga, Classic Yoga, Post-classic Yoga, and Modern Yoga time periods. The Vedas, which are the collection of hymns and rituals over 3000 years old, contain the oldest written history of Indian culture and yogic practice. Vedic Yoga is also called or known as the Archaic Yoga, centers around the idea of reconciling the visible and tangible material world with the invisible spiritual world through the practice of sacrificing. To perform these ritualistic practices, the people had to keep the mind on a high level concentration; such inner focus is the necessity to enhance the sensory and human ability and it is the root of Yoga practice.

Vedic prophets, who had gained insight on the origin of life and its existence and known as the Rishis, communicated the Vedic teaching to the religious elite as well as the common people. These prophets created hymns that centered on the knowledge and wisdom to the human beings and that had the possibility to higher the new level of understanding for the people. The creation of Vedas is the sacred scripture to Brahmanism, which is the basis for Hinduism and it marks the Vedic Yoga. Pre-classic Yoga period followed next, which spans about 200 years, until the year of 200. This time period revolved around the Upanishads, which is the collection of written records centered on meta-physical theory. Upanishads, like the Vedas, are known as enigmatic discovery; unlike the public exposure of Vedas, Upanishads were secret texts.

Approximately 200 scriptures pertained directly to Yoga practice and the complete connection between all things in the world. At this point Yoga began to evolve into a specific form that we know today. The idea of individual thought and belief began to take place, while the secret teaching from Upanishads spread from teachers to students or from gurus to yogis. About 500 B.C., the Bhagavad Gita, which is the most well-know work among all Hindu and Yogic literature, was created during this time period. This is a story of a conversation that took place between the god of Hinduism, Krishna, and prince named Arjuna. The plot of the story took place in the battlefield; this location is often perceived as metaphor for various distractions of our turbulent world, which became the main basis for Yogic practice of meditation. The text told a story of how the Prince Arjuna had to seek advice on breaking the bonds that were placed on him by the material attractions of the world; he was seeking to set himself free from these bonds. Krishna gave Arjuna the direction to follow, which was through devotion or Bhakti Yoga; keen mind or Jhana Yoga; by separating from ego or karma Yoga; only then the moksha or the freedom from the bonds could be accomplished. Bhagavad Gita is a complex text that is needed to be studied in order to be understood.

Classical Yoga period, eight-limbed Yoga, was introduced by the Patanjali’s Sutras. During this period Yoga was presented in a systematic and approachable structure; many yogis see this system as important source of Yogis understanding. Many Yoga practitioners at certain point of their study find this literature; many times this text is posted with commentaries for a better understanding. As previously mentioned, Patanjali thought that a person consists of two parts-matter and soul; the goal of Yoga practice was to free the soul from the material attachments in order to take its original, pure state. This view was many times perceived and described as philosophical dualism; this view created an interesting perspective because most of the Indian philosophy is non-dualistic.

The world was perceived as two different aspects of the same shapeless and pure but conscious existence. The many developed new schools and styles of Yoga during this period of time were known to be Post-classical Yoga that follower after the creation of Sutras. Unlike the Classical Yoga period, at this time Yoga was non-dualistic and integrated many Vedic traditions into the practice of Yoga. The past Yoginis concentrated much more on the aspect of studying the mind; they focused on the concentration and meditation and their goal was to leave their physical bodies for something high in energy, which was their shapeless form. But during the Post-classical period Yoginis turned their attention towards human body and the need to tune in to the energy of the body and they turned their presence to experiencing the body. The new generation Yoginis during the Post-classical period developed number of exercises foe the body to practice; they had also developed the connection between the exercises, breathing, and meditation, which they believed would have kept the body young and prolong the lifespan of the people, who practiced Yoga. The body was seen as the temple of the soul and there was no longer a need to leave the body to achieve the higher level of being. The Post-classical Yoga period created a path for Hatha Yoga, as it is practiced today, as well as Tantra Yoga, which is focused on divinity named Shakti.

The Modern Yoga period was seen to begun at Parliament of Religions in 1893, located in Chicago. Swami Vivekananda from India created a deep impression on the people that were present at this meeting; he introduced Yoga. Swami Vivekananda became one of the most-known people in the Parliament; he traveled throughout the US and presented speeches on Yoga practice. After his presence in US, there was a flood of many other Yoga gurus and teachers that came to US and opened schools of Yoga; the number of people in US, who loved Yoga increased continuously. Yoga gurus traveled to Europe but the connection between Yoga and the people there was not as strong as it was in US. Hatha Yoga came to blossom when a Russian Indra Devi, opened a Yoga Studio that was located in Hollywood, in the year of 1947. She sparked even greater passion for Yoga and she was famous for teaching movie starts as well as other people, who were interested in becoming certified Yoga instructors.

During 1950s, a book about Yoga being part of a sport exercises was written by Selvarajan Yesudian; this book was published in more than fourteen languages. This sparked the practice of Yoga by professional sport players, such as players on the NBA, athletes of Chicago Bulls. During the 1960s, Yoga gained even more reputation through television programs and the devotion of the Beatles star. Yoga was becoming a way of living and being, and not only a form of bodily exercise. Dalai Lama, who was awarded the Nobel Peace prize winner and was a Yogi from Tibet, has encouraged many people to take up the practice of Yoga. Today is another period for the development of Yoga and the Yoga practice continuous to gain more devotees, who attend workshops and classes to learn more about the fascinating practice of Yoga; it was said that 30 million people practice Yoga regularly. Yoga taught and continued to teach people that although we cannot always control the worldly problem but we can learn how to face them.

References:

http://yoga-central.net

http://abc-of-yoga.com

http://allaboutspirituality.com

http://yogabasics.com

http://americanyogaassociation.org

http://yogaweb.com

Irina Burlack is a certified Yoga Teacher. She teaches Yoga classes in the Gainesville, Georgia area.

Tags: beginning of yoga, certified yoga teacher, creation of vedas, discovery of the steatite seals, history of Yoga, krishna gave arjuna, opened schools of yoga, practice of yoga, schools of yoga, teaches yoga classes, yoga in history
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Yoga: The Optimal Health System

Wednesday, February 23rd, 2011

By Justin Benson

In our Western society we are constantly being bombarded with being healthy, whether that is to be strong, thin, flexible, agile, faster, smarter or in any way better. However, though all these messages are constantly being thrown at us, we as a society are never really given a way to achieve this goal. Yes, we are offered different things from power drinks to keep us awake, drinks to make us lose weight, drinks to make us smarter, and more pills to fix any other growing problem. It is really at this point that it should be argued that these healthy things that our society wants from us are in no way impossible to achieve, but are rather simpler to fix than could have ever been imagined and that is why I am going to present the argument for “Yoga as the optimal health system for all”. I can hear some of the critics now, I am too young, old, inflexible or manly, too busy etc., but Yoga can deal with all these worries and anxieties and more. Yoga is no longer just an Eastern science, but a science that is now available to everyone from the young to the old; it offers meditation techniques to combat stress and high blood pressure, ways to stay physically fit and healthy, ways to stay mentally fit and able to face everyday challenges, and even rounds it off with the ultimate exercise which is a spiritual one. From everything mentioned above it is just as the Yoga Sutra of Patanjali says, “From contentment one gains supreme happiness” (Patanjali 2: 42) which is what Yoga can offer us all.

The young are one area that the world should take time to slow down and truly examine. Our family units usually have both caregivers working which does not allow for as much time for moral and ethical instruction, and because of this the young are turning to television, movies and video games for answers, and unfortunately, they are oftentimes coming to the horrible conclusion that the world is not a beautiful place but one to fear which in turn breeds aggression and hatred. These fears have become so great that we are now seeing children on drugs rarely given to the young some 20 years ago ranging from anti-depressants to more severe mood altering drugs. However, this does not have to be the case, and that is why Yoga is a great thing to teach to the young. In Patanjali’s Yoga sutra he writes, “By abiding in nonviolence, one’s presence creates an atmosphere in which hostility ceases” (Patanjali 2:35). With this statement alone the doubters of Yoga should really stop and reflect on his words. The youth of this world would no longer fear because of the peacefulness which surrounds them and which is generated by them, and what’s more is that when people view these young students, especially those their own age they are going to stop and wonder what it is that is going on, and by doing so they will further advance the science which is Yoga; which will in turn continue to create a world with fewer fears, anxieties and hatreds that lead to the overmedicating problems of today.

Perhaps there are some that would argue that it is solely the young that suffer these anxieties and fears. But if that were true we wouldn’t have the news we have or the wars that are still ongoing, and not to mention on a smaller scale the fear of losing our job, being overworked, overtired, filled with worries and anxieties that range from the simple to the extreme whatever they may be. Yoga again can help with all of this as well, and the first thing it can help with is poor alignment. So many people today spend a lot of time in front of a computer, television or some other form of entertainment that causes the body to slouch, and by doing so the body develops poor balance, poor health, all of which can lead to weight problems. Yoga can help with these problems as well by correcting poor body alignment and stiffness while at the same time giving the practitioner the added bonus of expelling old air from the lungs and filling you with new air or prana (life energy).

As for the fears, anxieties and worries Yoga will help with these as well. No, it will not dispel them, but it will allow one to step back, breathe evenly and accept the problem while not becoming overwhelmed by it which causes the muscles to tighten and chronic ailments to set in because of stress.

Imagine at this point that you have been practicing Yoga since you were young (and I hope this trend takes off) and now find yourself in old age. Unlike what you expected to happen you now find yourself with a “proper curvature… to increase its flexibility by stretching the anterior and posterior longitudinal ligaments” (Swami Vishnu-devananda 55) because of Yoga. Yes, you are no longer the stereotypical old person who is hunched over; you, because of your long commitment to Yoga stand tall in old age- imagine it. What is even better than this is that Yoga has taught you how to breathe properly which in turn has led you to have fewer or no problems with illness which at one time would have been thought to be commonplace. Finally, if this were not enough, Yoga offers one of its greatest gems and that is the release from the fear of death, no Yoga cannot save you from death as great as Yoga may be, but it can offer something far greater, and that is through a stunning eye opener that allows the practitioner to understand the true meaning of the self which is the same as the universe which has no beginning or end.

Perhaps that last statement above was a lot to take in, so lets draw back down to a more worldly level which has to do with physical ailments. Our world, which as stated earlier, is moving at a speed that would make most of us get quite dizzy, and this dizziness as it were brings many ailments with it. Our society now faces an increase in high blood pressure both in the young and old, an increase in insomnia caused by excessive worries, nervous tensions that are being dealt with through drugs rather than eliminating the problem, an ever continuing of people smoking though most if not all people are aware of all the chemicals, diseases, and death that smoking causes, and of course links directly to the last ailment that is rising drastically which is asthma. This list of problems is just some of the things that Yoga can deal with and that is because of a thing Yogins call “prana” or life energy if you will. If people who suffered from any of the ailments above were to take up Yoga they would soon find a “renewal of the body cells, and that disease is unlikely to gain hold on a body whose every body cell is permeated with pranic energy” (James Hewitt 123). Due to the fact that Yoga teaches body alignment and proper breathing through pranayama, those who practice find themselves free from the fetters of worries and troubles and because of this not susceptible to the many if not all of the ailments listed above.

Linked to the physical ailments of course would be its opposite, physical well being to which Yoga is greatly concerned. First and foremost, as mentioned earlier Yoga teaches the practitioner to breathe properly, and maybe up to this point you thought you did, but the true way to breathe which most of us have forgotten is with a ratio of 1:2. This ratio for Yoga breathing Swami Vishnu-devananda explains is that by making the exhalation longer than the inhalation one “is to get maximum control over the lungs so that old foul air in the air sacs can be squeezed out” (Swami Vishnu-devananda 238).Furthermore James Hewitt argues that the Complete Yoga breath “vitalizes; removes phlegm; tones the nervous system; purifies and enriches the blood; improves appetite; aids digestion; broadens and strengthens the thorax; massages the abdominal organs; and makes consciousness lucid and alert” (91). With this type of breathing and exercise in place ones body is fit and able to withstand the ailments and pressures of society which of course leads us to our next examination which is one’s mental well being.

With the use of proper breathing as taught by Yoga, one now has the capabilities to withstand the tensions which are placed on the mind by constant or unnecessary worries and anxieties which only lead to physical tension as mentioned earlier. Once a person has been trained in Yoga which will lead one to breathe better, a practitioner will soon find themselves able to slowly become calm by controlling the breath in stressful situations which will it turn make one be, “able to feel a kind of floating sensation, as if one were as light as a feather (which allows for one to feel) peace and joy” (Swami Vishnu-devananda 203).

Since we are now physically well and mentally well, that only leaves us now to become spiritually well as it were. As mentioned earlier death happens to us all, and even the notion of it scares most people so much that we find our culture saying things like “if I die” and “I don’t want to die” in both statements there is a certain error as it were; first of all it is not a question of “if” and secondly you do not have a choice. Perhaps this sounds a bit harsh but in fact what must be pointed out is a very interesting argument from a Yoga standpoint and that is that “man has become prey to all evil emotions of the mind by identifying himself with the body and mind, and the only sure way to free himself from its clutches is by asserting his real nature, that is, ‘I am pure consciousness or self’. This identification with the self completes the process of relaxation” (Swami Vishnu-devanada 203). How could a person at this point not find perfect peace as stated by Vishnu-devananda, for if you can accept his argument then you come to realize that you are immortal, that death is nothing to be feared but the wearing away of the body, and that whatever higher power you acknowledge, you are it.

Yoga, as argued is the best and optimal health system for all and is exactly as Patanjali put forward so long ago, “ Yoga pose is mastered by relaxation of effort, lessening the tendency for restless breathing, and promoting an identification of oneself as living within the infinite breath of life” (2:47).

Namaste

Justin Benson is a certified Yoga teacher. He teaches Yoga classes in the Lewisporte, Newfoundland area.

Tags: certified yoga teacher, take up yoga, teaches yoga, teaches yoga classes
Posted in Yoga for Health | 1 Comment »

YOGA AND THE HEALTH OF OUR SPINES

Monday, November 29th, 2010

By Serena Morris

The spine is made up from 33 ring like bones also known as the vertebrae and they attach to the sternum and ribs to form the thorax. This boney cage protects the delicate organs within the chest and abdomen, and the vertebrae protects the delicate nerves and vessels. The spine itself has 4 gentle curves that ensure resilience and ensure a stable centre of gravity.

They consist of;

7 Cervical vertebrae C1-C7

12 Thoracic vertebrae T1-T12

5 Lumbar vertebrae L1-L5

5 fused vertebrae form the sacrum

4 fused bones form the coccyx

Each section of the spine differs to adjust to the different demands placed upon them.

C1 consists of a ring of bone and C2 a peg like shaped bone to permit the nodding of the head and side to side no like response.

C3-C6 are classed as typical cervical vertebrae and have two winged shaped processes, holes which allows arteries to pass carrying precious blood to the brain.

C7 is different and has a large spinal process which can be felt at the base of the neck and can be easily identified as the last moving bone felt in the nodding of the head.

The thoracic vertebrae are considered larger and stronger than the cervical vertebrae. In addition to this the spinal processes of T1 and T2 are long, laterally flattened and directed inferiorly. In contrast T11 and T12 are shorter, broader and directed to the posterior. In comparison to the cervical vertebrae the thoracic has longer and larger transverse processes. The main difference however is that they articulate with the ribs. The movement of the thoracic vertebrae are limited by thin inter vertebral discs and the attachments to the ribs. The lumbar vertebrae is the largest and strongest because of the amount of weight supported by the vertebrae increases towards the inferior end of the backbone. Their projections are short and thick and directed medially. The spinal processes of the lumbar are quadrilateral in shape, and are thick and broard and well adapted for the attachment of the large back muscles. The lumbar allows flexion, extension and lateral flexion of the spine.

The sacrum consists of 5 fused vertebrae. The inter vertebral discs are replaced by bone. The sacrum joins with the Ilium of the hip bone at the auricular surface forming the sacro- iliac joint. The coccyx consists of 4 tiny individual bones. The first being the most developed.

Between the C2 to the sacrum there is protection between the vertebrae in the form of inter vertebral discs that have a outer fibrous ring consisting of fibro cartilage called the annulus fibrous, and a inner, soft, pulpy, highly elastic substance. The discs form strong joints, permit movement and absorb shock. Under compression they flatten and bulge from the intervertebral spaces. These discs are prone to partial or full prolapsed also known as herniated disc. This most often occurs in the lumbar region due to weight and it being the region of most flexing and bending.

Ligaments between the spinal processes of the back stabilize and hold the vertebrae in alignment during movement. The posterior longitudinal ligament extends from the epistophues to the sacrum. All of the discs and edges of the vertebrae connect to this ligament.

The flexibility of the spine lessens around 30 and declines to 40 until 60 and over. This is greatly due to the tightening of ligaments.

There are also 8 pairs of cranial nerves C1-C8

12 pair of thoracic nerves T1-T12

5 pair of lumbar nerves L1-L5

5 pair of sacral nerves S1-S5

1 pair of coccygeal nerves

These nerves run throughout the spine through the vertebral canal which is the hole in the centre of each vertebrae surrounded by a sheath which makes up the spinal cord. The nerves emerge at regular interval along the spine. Along with the brain these nerves make up the sympathetic and parasympathetic nervous systems.

The nervous systems operate by sending signals to and from the brain, feeding all parts of the body with action or commands for the smooth function and maintaining homeostasis.

The muscles of the back and neck including those of the erector Spinae group, Splenius muscles, Scalene muscles, transversospinalis muscles, Rectus abdominis, external olbliques, quadrates lumborum, and internal oblique muscles all play a role in the movement of the spine and so their condition and amount of tension present affects the alignment of the spine.

Abnormalities of the spine include;

Kyphosis, this is an extreme curvature of the thoracic vertebrae creating a stoop or rounded back.

Lordosis is an extreme curvature of the lumbar vertebrae creating a concave in the lumbar region or sway back as it is often known. Typically the person seems more rounded at the stomach and buttocks protrude.

Scoliosis is where there is a lateral shaped curvature to the spine creating an S shape to the spine and thus creating uneven posture and various stress points along the spine. The shoulders often look uneven and also the hips.

In western medicine and today s modern world back pain is one of the largest problems causing a loss of attendance in the work place in addition to the cost of supplying pain killers or anti-inflammatory medication or anti-depressants as a remedy to ease the pain, and however also mask the real reason why the pain is present. We have already looked at the physical structure of the spine and so we can see the reason behind discomfort and pain due to abnormalities of the spine or in deed injuries caused to the spine, discs, surrounding ligaments and muscles.

However a high percentage of back pain is simply unexplainable by the western doctor and often put down to stress by at least those who do not connect the physical and emotional and mental and spiritual links and they prescribe the medications I mentioned previously often with undesirable side effects often occurring as a result.

From an eastern point of view the spine is seen much more than just the physical wonder that it is. Of course the ancient sages of thousands of years gone by knew from observation of the spines importance to health and longevity, and each and every posture or Asana takes into account the alignment of the spine. The spine being the main trunk of the body comes into play with all Asanas, and special attention is paid in keeping the spine, head and neck in an erect line. During a series of postures the spine is taken through flexion, extension, hyper-extension, twists and rotations creating strength and suppleness throughout.

The spine is encouraged to lift high from the hips during standing postures such as Warrior and Tree creating space between the vertebrae of the spine alleviating pressure upon the protective discs providing support against injury and pain. The rolling up of the thigh muscles or quadriceps allows the lower spine to naturally lift. It is of great importance in yoga to ground the feet and legs to provide a firm and stable foundation for a straight and erect spine. Regular practise of yoga often brings the spine into alignment curing disharmonies caused by pinched nerves with it.

In Downward dog the spine receives a wonderful stretch and extension.

During postures such as Cobra and Locust the lower back muscles are toned and strengthened again providing support against injury and pain. The abdominal muscles play also a very important role working antagonistic with the back muscles and in yoga the abdominal muscles are strengthened constantly especially with the practice of Recti isolation and lateral abdominal rolling, and Kapalabhati.

In Postures such as Cat and cow and spinal rocking the spine receives a massage. The nerves receive stimulation and tonifying benefits, whilst limbering all the muscles of the back

The practice of back bends help prevent kyphosis and valuable for those who spend much time in their work place forward bending. Supported back bends often provide relief from cold flu and fatigue, high blood pressure, menstrual cramps and lower back pain.

Twists such as reversed warriors, spinal twists in supine or seated activate the spine and surrounding muscles. They encourage circulation to the spine and nerve tissues.

Seated postures such as bound angle posture and lotus increase strength and flexibility, and lengthening of the lower spine and surrounding muscles as well as limbering the hips.

Inversions such as headstand and shoulder stand help reverse the effects of gravity and increase the circulation towards the upper spine and neck and head.

Persons with injury to their backs performing gentle and regular yoga no longer live in constant pain and learn to strengthen around injuries enjoying once again a level of healthy flexibility.

As I mentioned before from an eastern view not only is the spine seen as a physical importance but also they take the Astral energy of the spine into account.

There are 7 energy chakras or wheels that are located energetically along the line of the spine and head. These wheels of energy are fed with prana the life force needed for our every action and thought. The chakras are affected by physical, emotional and mental issues and thoughts so when out of balance affect the person on all levels. The spinal cord is represented energetically by the Sushumna Nadi. Either side of this channel lies the Ida and Pingala Nadis which all together are considered to be the three most important of over 72.000 of the Nadis within the energy of the body. The Ida and Pingala carry energy up and down entwining around the Sushumna Nadi and they correspond in the physical by the sympathetic and parasympathetic nervous systems. They end and open into nostrils.

We can now see why the yoga breathing is considered beneficial to the spine and nervous system as insufficient prana would create a deficiency in the sushumna channel or the chakras. In turn this may create disharmony of the body or mind.

Through the regular practice of Asanas the chakras are activated, and through Pranayama breathing the body and energy of the body is richly nourished with Prana and along side through meditation and chanting the chakras are focused on and brought into perfect balance creating union of body an mind. As the yogi trains and brings the chakras in to balance it brings a rise from the Kundalini energy. This is represented by a coiled snake and lays dormant in the root chakra, through the disciplines I mentioned before this psychic energy raises piercing the centre of each chakra eventually reaching the crown where it is thought to bring Samadi, or pure consciousness, a connection with the supreme spirit, enlightenment or union with god. This brings a calmness and peace to the individual as they realize they are as one. Many ego issues disappear taking with it the stress involved in the mind and body.

In all we can see from both a western perspective the physical needs for the health of our spines and the western remedies of medications or physiotherapy applied, and from the eastern perspective for the need for physical and the emotional and spiritual care of our spines, and the remedies being a regular yoga practice with the use of meditation and relaxation and Pranayama breathing, everything being natural and preventative as well as healing leaving you to live a long and flexible and happy life.

Serena Morris is a certified Yoga teacher. She teaches Yoga classes in Alicante, Spain.

Tags: anti-depressants as a remedy to ease the pain, certified yoga teacher, coccyx consists of 4 tiny individual bones, comparison to the cervical vertebrae, ensure a stable centre of gravity, extreme curvature of the thoracic vertebrae, lumbar vertebrae is the largest, movement of the thoracic vertebrae, practice of Asanas, reason behind discomfort and pain, regular yoga practice, spine is encouraged to lift high from the hips, spine is made up from 33 ring like bones, stabilize and hold the vertebrae in alignment, teaches yoga classes
Posted in Yoga for Health, Yoga for Physical Health, Yoga for Skeletal Health | 3 Comments »

Teaching Yoga – Cueing Skills

Monday, April 19th, 2010

Tags: teaches yoga classes, teaching hatha yoga, teaching yoga, yoga teacher, Yoga Teacher Training, yoga teachers
Posted in Videos | 2 Comments »

Teaching Students With Special Needs

Monday, March 22nd, 2010

Tags: practice of yoga, practice yoga, practicing yoga, teaches yoga classes, teaching yoga, yoga, yoga practice
Posted in Videos | 1 Comment »

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