Posts Tagged ‘teaches yoga sessions’

The Health Benefits of Yoga

Monday, July 12th, 2010

By Amy Weisbrot

Yoga is an ancient science that originated in India, over 5,000 years ago. It is a system that incorporates breathing disciplines, moral codes and meditation techniques. Yoga is designed to improve well-being and achieve balance in all aspects of life.

The word Yoga is derived from the ancient Sanskrit language, meaning “to yoke, or join together.” Yoga promotes unity on different levels. It is based on the belief that the body, mind and breath are intimately connected or united. By controlling the breath (pranayama) and holding the body in asanas (postures), Yoga contributes to physical and mental rejuvenation.

Hatha Yoga is the physical branch of Yoga that focuses primarily on body postures to open the body and heart. Hatha Yoga is the most common form of Yoga practiced in the West. Ha means “sun,” and tha means “moon,” so Hatha Yoga is about combining the energy from the masculine sun energy and the feminine moon energy. Together, they produce harmony and balance. There are many branches of Hatha Yoga, and they all incorporate asanas or postures. Some asanas help to develop strength and improve balance. Other asanas are gentle stretches that improve flexibility.

The regular practice of asanas and breathing exercises (pranayamas), helps to ensure overall health, flexibility and strength. This paper will attempt to explain how the practice of Yoga benefits one’s health.

The human body has two nervous systems: sympathetic and parasympathetic. Most people know the sympathetic nervous system as the “fight or flight” system. It causes the breath to quicken, the blood pressure to elevate and the body to be flooded with stress hormones. Historically, hunters experienced the fight or flight response when fighting with dangerous animals. In today’s world, we experience the fight or flight response when we are stressed out from everyday life. (deadlines, traffic, unrealistic demands at work, short staffing, etc.) The health consequences from overstimulation of the sympathetic nervous system can be high blood pressure, ulcers, migraines, and even heart disease. I remember the first lecture in nursing school was “stress is the number one killer,” (followed by the next lecture: “good hand-washing techniques.”) Getting a handle on stress is what brought me to pursue the study of Yoga in a deeper way.

The parasympathetic nervous system slows down the breath and lowers blood pressure. When the blood does not need to rush to the muscles, it is free to travel to other organs that are needed for our health, and consequently, long-term survival. This allows the body to repair the damage incurred during our stressed out lifestyle. Pranayama encourages the parasympathetic nervous system to allow stress reduction and this subsequent healing to occur.

Perhaps one of the most important lessons I have learned by studying Yoga is: “the mind follows the breath.” By focusing on your breath, you can slow down your nervous system. My Yoga teacher frequently says: “the quality of the breath reflects the quality of the mind.” There is a total connection between our breathing and our emotional, mental and psychological state of mind. When we are stressed out or scared, our breath becomes quick and shallow. When we are relaxed, our breath is slow and deep. So, we can actually choose to change our mental state by changing our breathing.

Yoga practice also focuses on asanas or posture to improve strength and suppleness and unblock energy. Yoga differs from other forms of exercise by using motions that don’t cause strain on the body, yet it uses almost every muscle. Each asana is performed slowly, in fluid-like movements. By avoiding violent movements, lactic acid build-up (which can cause fatigue) is not produced, as it is in other forms of exercise.

Yoga exercises are based on a scientific formula of deep breathing, stretching, relaxation, concentration and increasing circulation. Daily Yoga practice is scientifically proven to increase focus and concentration. It is also linked to the relief of depression and increased creativity. It improves muscle tone and strength.

Yoga asanas have a wide range of therapeutic effects on both the body and mind. Examples of this can be seen in the following postures:

Back bends help us to face our fears and to be brave.

Balancing poses increase awareness and confidence.

Compensation postures help to neutralize tension after a posture.

Inversions stimulate the thyroid and boost the immune system.

Restorative poses help us to go inward and relax.

Seated poses calm the mind and rejuvenate the organs.

Standing poses help improve posture and strength.

Sun Salutation creates body heat and increases energy.

Twists help the body to rid itself of toxins.

Yoga increases blood circulation and oxygen through deep breathing. Also, when a posture is held and then released, a surge of oxygenated blood bathes different organs and tissues that might not ordinarily receive this healing energy.

Other benefits of Yoga include:

Improved digestion through deeper breathing that stimulates abdominal organs.

Increased oxygen supply to the brain, which contributes to clear thinking.

Increased energy levels and improved vitality.

Improved immune system through reduced stress, fear and anger.

Yoga is an powerful agent for personal change and growth. Yoga practice shows greater results than any tranquilizer without the side effects of drugs. It teaches you how to focus your mind and improves concentration. Yoga philosophy assists with transcending problems and suffering. I have personally witnessed women who are addicted to pain killers and anti anxiety medications, become more alert, focused, relaxed, and less anxious through regular practice of yoga and meditation.

I sincerely believe that Yoga is for everyone. Many of the women I work with are hesitant to try Yoga, because they are intimidated by the physical practice of asana. While the benefits of asana are important physically, I explain that the deep connection to ourselves and the rest of the world has an equally important benefit. Yoga is incomplete without meditation and spiritual knowledge. I try to impart that feeling of oneness when sharing Yogic teachings.

Children benefit from Yoga just as much as adults! It helps to increase their body awareness, flexibility, coordination, and strength. Yoga also helps their concentration and ability to focus. My granddaughters love to practice Yoga with me, and I have used Yogic breathing techniques on many occasions to help them to relax when they are in stressful situations. (test anxiety, dentist appointments, first trip to the acupuncturist, etc.)

Studies have shown that children who practice Yoga and/or meditate develop self confidence that helps them to excel at school. Children who practice Yoga also learn to tune into their bodies at an early age, developing self-awareness and coordination that can help them throughout their lives.

Studies have shown that Yoga is an effective self-help therapy for children with Autism, ADHD, and ADD. Yoga has been reported to be beneficial in reducing hyperactivity in children. Children with special needs have shown an increase in the ability to pay attention for longer periods of time without fatigue.

Yoga is a non-competitive activity that encourages children to co-operate

with one another and experience a feeling of oneness that they don’t often have the opportunity to encounter at school. There is no “best!” (or worst!) Children can challenge themselves, and help each other learn different postures, too! Childhood is an ideal time to introduce yoga. Their young minds are curious and eager to learn about their environment. The younger they are when they begin Yoga, the easier it becomes for them to start a practice. By practicing different poses with names of animals and wildlife (“eagle pose,” “cat/cow,” “cobra,” etc.) Yoga can teach children about nature, inspire their imaginations, and stimulate creative thinking. Kids learn by playing, moving and imitating. They learn by watching each other, and practice compassion by helping one another toward a mutual goal.

Children have the advantage of already being flexible, and Yoga provides an opportunity for them to maintain this suppleness and develop a strong, healthy body. Yoga also teaches children to value their breath. Breath control is a valuable skill that they can use for the rest of their lives to slow down and become more inward focused.

Yoga helps kids to develop good listening skills. Additionally, they develop their ability to concentrate, and their memory improves. Children that are relaxed and self-assured tend to be more calm and to learn better. When children practice Yoga regularly, they are good at problem solving, more composed and less likely to get angry. Children who practice Yoga regularly are able to manage their daily challenges with more success.

Practicing Yoga with children is a natural way to relax, focus, exercise and strengthen the mind/body/spirit connection. It is a wonderful way to spend time with children. And of course, they have so much to teach us, as well! We ALL benefit from practicing Yoga!

Practice for me is a way to become more physically and spiritually connected to myself and my surroundings. Yoga practice continues to refine my life’s purpose and journey. It is a life-long, always evolving, practice.

Yoga brings together many of my interests: service, wellness, breath work, strengthening relationships, and community building. I enjoy learning everything I can about Yoga, and sharing what I have learned. I like making Yoga accessible to everyone, and I learn from each individual’s unique journey.

My Yoga teacher says: “Yoga touches everything in life…it is like the sun, in that it brightens everything it comes in contact with!”

Bibliography

Butera, Robert. The Pure Heart of Yoga. Woodbury, MN, Llewellyn Publications, 2009.

Dillman, Erika. The Little Yoga Book. New York, Warner Books, 1999.

Groves, Dawn. Yoga for Busy People. New York, Barnes & Nobel Books, 1995.

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

Iyengar, B.K.S. Light on Yoga. New York, Schocken Books, 1979.

Iyengar, B.K.S. Yoga: The Path to Holistic Health. London, Dorling Kindersley Press, 2001.

Lalvani, Vimla. Yoga Basics. Hamlyn Publishing, London. 2008

Lee, Cyndi. Om Yoga. San Francisco, Chronicle Books, 2002.

Schiffmann, Erich. Yoga: The Spirit and Practice of Moving Into Stillness. New York, Pocket Books, 1996.

Shyam, Metha and Silva, Mira. Yoga: The Iyengar Way. New York, Dorling Kindersley, 1990

Sparrowe, Linda. Yoga Planner. Petaluma, Pomegranate Communications, 2009.

Thompson, Judi. Healthy Pregnancy the Yoga Way. New York, Dolphin Books, 1977.

Vishnu-devananda, Swami. The Complete Illustrated Book of Yoga. New York, Three Rivers Press, 1960, 1988.

Amy Weisbrot is a Registered Nurse and a Certified Yoga Teacher.  She teaches Yoga sessions in the Milwaukee, Wisconsin area.

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Yoga and Aging Well

Sunday, February 14th, 2010

By Kelley Pryor Amrein

Aging is the outcome of a long life and it is an outcome most people wish for. After all, the alternative to aging is not being around to grow older and who hopes for that. Many expectations surround the aging process including increased wisdom, greater patience, and comfortable self-confidence after years of pushing, striving, and working to build a career, a family, or both. Another set of expectations creeps in, however, as one begins the aging process and notices that first twinge of arthritis, receives the initial diagnosis of hypertension, accepts the rounding of the tummy or the expansion of the hips, or begins to forget a word or number here and there. Most of us take for granted that we will begin to slowly deteriorate into old age. We believe that robust good health is only for the young and as we get older we must accept the inevitable decline to sedentary pursuits and flabby muscles. Fortunately, we can turn to the practice of yoga to help us maintain physical and mental fitness.

In the book Younger Next Year for Women, co-authors Chris Crowley and Henry S. Lodge, M.D. enthusiastically promote increased exercise for the last third of our lives. Mr. Crowley and Dr. Lodge have also written a book, Younger Next Year, focused on men. They believe passionately that exercise, coupled with good eating habits and positive mental and spiritual focus, can keep both men and women from spiraling into rapid decline during the last 30 years or 1/3 of their lives. As Dr. Lodge says, “Some 70 percent of premature death and aging is lifestyle-related. Heart attacks, strokes, the common cancers, diabetes, brittle bones ,most falls, fractures, and serious injuries and many more illnesses are primarily caused by the way we live.” By living a life filled with challenging activity and social interaction, many of us can grow old gracefully and healthfully.

Practicing yoga can address many of the physical, mental, and social issues that face persons as they age. Yoga begins for many people as a physical practice, the focus being on performing postures or asanas to stretch and tone the body. The body becomes more flexible and stronger through a sustained practice of yoga. “ When you perform the asanas, wherever there are impediments in the body due to lack of circulation, so that you are suffering from rheumatoid arthritis, asthma, bronchitis, liver pain, stomach pain, intestinal pain and so on, the postures irrigate the system, and the impediments are washed away.”

Including yogic breathing practices, called pranayama, helps to cleanse the body and calm the mind, reducing the incidence of disease and occurrence of stress. Practicing pranayama also helps to clear and cleanse the respiratory system. Blood circulates more easily. We feel better and our bodies are healthier. Additionally, breathing consciously stills the mind, quieting the chatter inside our heads, bringing a feeling of peace and relaxation. “The regulation of breath keeps the respiratory gate clean and open, and through an unobstructed, undisturbed circulatory system, the blood will feed each and every part of our body. By allowing the blood to circulate to the areas of the body which are unhealthy, they are nourished, toxins are dissolved and the various ailments and symptoms of physical diseases can come to an end.”

As a yoga student progresses in the practice, he or she might notice a mental shift of focus. Gradually the practice of yoga has increased awareness of the inner self, the inner consciousness. A mental growth has begun and proceeds along with the physical achievements attained. This process makes sense, as the word “yoga” is defined as the yoking or union of the individual soul with the universal spirit. Yoga practitioners begin to see and feel how they are connected with one another and with something greater.

Socially, yoga provides a wonderful setting for forging new connections. As we age these social connections become more important. Our previous lives are changing. Our parents are aging or may be gone. Children are growing up and moving away. Friends may move or may pass on. Marriages or significant relationships may end in divorce or death. For these reasons it is vital that we make social connections to sustain us. Dr. Henry S. Lodge explains that our brains are wired to need social interaction. The ‘limbic’ brain or the creative, social part of our brain draws us to other people. We need these social interactions in order to survive and thrive. “Because of the limbic way we’re made, we are not emotional islands. Simply put, we complete each other. . Therefore we cannot make it alone.” A yoga class can bring people together and create a safe, nurturing environment for social engagement.

While it is easy to say that yoga will provide a form of physical exercise, mental awareness, and social connection for people as they age, it is sometimes difficult to draw individuals to a yoga class because they feel like they cannot participate completely. As people age they often develop physical limitations. A potential student who has osteoarthritis might shy away from a class, concerned about pain or stiffness inhibiting their practice. Another person might suffer from high blood pressure or heart disease and be concerned about injuring themselves in an intense yoga practice. Perhaps someone has developed osteoporosis and is worried that too much exercise might cause a fracture of weakened bones. Another person might be uncomfortable with excess weight brought on by a sedentary lifestyle including too much time at a desk. Many people just feel too stiff to participate in an activity that is often viewed as the province of the young, slender and extremely flexible.

In all of the above scenarios and in many other instances, yoga is accessible and can be very rewarding. It is simply important to proceed with caution as a student and to communicate fully with a teacher about concerns and limitations. Using osteoarthritis, high blood pressure, and osteoporosis as examples of potential age-related diseases, it is easy to explore how people with physical limitations can benefit from a yoga practice modified to fit their needs.

In osteoarthritis, the most common form of arthritis, the cartilage that covers the joints and keeps them operating smoothly has been worn away. Many things can cause this wear, including injury to the joint, genetic factors, and, most often, wear and tear to the area. The most commonly affected areas are the weight-bearing joints including the spine, hips, knees and ankles.

Yoga can help to prevent osteoarthritis, alleviate the pain of osteoarthritis, treat the cartilage damaged by osteoarthritis, and provide a way to relieve the stress brought on by the pain of osteoarthritis.

“Yoga is particularly well suited to help prevent or minimize the erosion of cartilage that causes the joint pain of osteoarthritis, and to create greater ease of movement and decrease pain within joint that have already sustained such damage.” Yoga can help to prevent osteoarthritis by causing the joints of the body to move in new and different ways. As the body creates new patterns of movement through yoga practice, flexibility and range of motion are increased. This new movement keeps the joints limber as we age. The movement of the joints in yoga lubricates the joints by distributing synovial fluid, the fluid surrounding the cartilage, thus protecting the joints. The increased movement and range of motion experienced in yoga can contribute to preventing the wear and tear that lead to osteoarthritis.

A Yoga practice can help in the treatment of osteoarthritis in several ways. First, the practice of yoga strengthens the muscles of the body, providing needed support to the joints. Strong muscles help to prevent further wear and tear and pain from osteoarthritis. Exercise and movement are both important parts of the treatment of osteoarthritis and help to increase strength, energy and endurance. The gentle movement of yoga is an effective remedy for the pain of osteoarthritis. Yoga postures increase the movement of the joints and lubricate the joints, helping to alleviate the discomfort of osteoarthritis already present. “One thing yoga does for sure is move the joints into extreme but safe positions, allowing the obscure corners and crevices of each joint to be awash with its lubricating, life-sustaining fluid.” In fact, persons who do not exercise at all can have more joint discomfort than those with an exercise regime.

Finally, Yoga provides an excellent way to reduce the stress brought on by continued pain and stiffness. Holding stress in the painful joints, feeling stress due to a perceived inability to exercise and move, and experiencing isolation as a result, is not good for the body. The breathing exercises in yoga, the yoga postures, and the community of people in a yoga class all aid in reducing stress.

Reducing stress and encouraging physical activity are important goals from anyone who has high blood pressure. High blood pressure is another disease often related to aging. Yoga can provide relief for people with high blood pressure by incorporating asana practice, pranayama practice, and relaxation practice for a total body experience.

Our hearts pump blood throughout our bodies through arteries. It is normal for our blood pressure to rise and fall throughout the day based on our level of activity. When our blood pressure remains elevated regardless of our level of activity, we may have a problem with high blood pressure or hypertension. In this situation, the heart is working harder to pump the blood. Many serious consequences can occur as a result of hypertension including heart attack, heart failure, stroke, kidney failure, and eye problems. There are many reasons why people develop high blood pressure. Weight gain can lead to an increase in blood pressure. Diet may also play a role in causing hypertension as well as genetic factors and the use of certain medications. Stress may play a role in developing high blood pressure and learning to calm the body can often be helpful in reducing blood pressure. Yoga provides a means of strengthening and calming the body which is essential for managing or reducing hypertension.

The practice of yoga can help students with hypertension increase their physical activity. This increase in activity can strengthen the body, increase cardiovascular fitness, and eventually help to reduce blood pressure. It is vital, however, that an individual check with his or her doctor before beginning a yoga program. Certain postures are not appropriate for persons with hypertension. A doctor should also determine what level of cardiovascular exercise is appropriate for an individual. Once the student knows his or her limits, a yoga program can be initiated.

To effectively reach cardiovascular conditioning a vigorous practice of the Sun Salutation series can be introduced. In addition to the Sun Salutations, many standing and seated postures are great for people with hypertension. The main caveat here is to keep the head above the heart in each asana, especially if hypertension is uncontrolled. In inverted postures where the head falls below the heart, the blood rushes to the head causing a rise in blood pressure rather than the intended decrease in pressure.

It is also important to refrain from holding postures for long periods and to continue breathing while in the posture. Long holds or holding the breath can increase the pressure in the body and raise blood pressure. “ . .Any yoga practice, even something as theoretically relaxing as a seated forward bend, can raise your blood pressure if you are uncomfortable or struggling with the pose. Carefully monitoring yourself as you practice is the best way to detect problems. If your breath is smooth and even, and you feel at ease, your blood pressure is likely to be stable.”

In pranayama practice, it is important for the student to practice breathing exercises that do not call for holding the breath. Holding the breath can result in a rise in blood pressure. Practicing abdominal breathing lying down is a relaxing practice which reduces tension and allows plenty of oxygen into the bloodstream. It is an excellent practice for relieving stress and helping to reduce blood pressure. Alternate Nostril Breathing, also called Nadi shodhana or Anuloma Viloma, has many benefits for one with high blood pressure. Alternate nostril breathing is just as the name suggests. The exhale and then the inhale occur on the left side with the right nostril closed. Smoothly, the left nostril is closed so that the exhale and inhale can be taken on the right side. This is practiced for several rounds of breath or up to 10 minutes. James Hewitt, in his book, The Compete Book of Yoga, lists the many benefits of Alternate Nostril breathing, including oxygenating and purifying the blood, toning and soothing the nervous system, and calming and steadying the mind. He suggests that this practice should be used regularly, even if time is limited, and it is especially effective to relax the mind.

Svasana or corpse pose is another excellent way to reduce stress and relax the body. This pose usually follows the asana practice and may be accompanied by a guided relaxation or short meditation. In Svasana the student fully rests the body, allowing for integration of the asana and pranayama practices. Often people are so busy that they neglect relaxation or decide that relaxing is the same as laziness. In fact, taking the time to relax and settle the mind is vital. The body can recharge, creativity can be sparked, excess nervous energy is released and the student emerges both relaxed and energized. “Many important physiological changes are taking place, reducing the body’s energy loss, removing stress, lowering your respiration and pulse rate, and resting the whole system. As you enter deep relaxation, you will feel your mind grow clear and detached.”

Yoga postures, breathing techniques, and relaxation can and should be a vital part of the treatment for high blood pressure. Timothy McCall points to studies that have been done to evaluate the physical response of students with high blood pressure to a practice of asana, pranayama and svasana, and meditation. In one study done in India, the patients who practiced yoga including breathing and relaxation had a higher drop in blood pressure than did students who were treated with drugs. Additionally, the yoga participants lost weight, an outcome which can be helpful to people with high blood pressure. Another study suggests that yoga and relaxation practices lead to more relaxed people and less agitated responses to stimulation keeping blood pressure spikes less drastic. Therefore, yoga should be encouraged as part of a regime to prevent and treat high blood pressure.

Another example of an age-related health issue which can be improved with a yoga practice is Osteoporosis. When we are young, our bones are dense and strong. Beginning a yoga practice when our bones are strong is a great way to maintain the strength and density of our bones as well as to maintain overall strength and flexibility. In an article about osteoporosis on the website Womenfitness.net, the author points to yoga as a wonderful way for women to keep their bones healthy. “The regular practice of weight bearing hatha yoga postures offers women everywhere a safe, scientifically proven way to build bone strength and avoid this debilitating disease” This same weight bearing exercise would also benefit men.

In osteoporosis our bones have lost calcium and minerals. Because bone density has decreased our bones are weaker. Bone density begins to decrease after our twenties and as we age we must be cognizant of the need to protect our bones and keep them strong. Many things can cause our bones to weaken including diet, lack of exercise, inadequate intake of vitamins and minerals, and menopause. Menopause is a crucial time for women. One result of menopause is the decrease in hormone levels which contributes to bone loss.

While engaging in weight-bearing exercises is important for people diagnosed with osteoporosis, it is important to be aware of the risk of fracturing weakened bones. Where an intense yoga practice might have been advantageous when bones were stronger, a more gentle yoga practice is called for now. High impact exercise puts a strain on joints and bones and can cause fractures. So, gentle exercise focused on protecting the bones while healthfully moving the body is the best and safest prescription. “Exercise cannot replace bone that’s already been lost, but it can help maintain strength in the bones. Simple movement can bring softness and agility to the joint. Agility helps us to maintain balance to prevent falling as we age.”

There are many cautions that people with osteoporosis must be aware of when practicing yoga. A qualified yoga teacher who understands the need for modifications is crucial in this situation. Because the most common sites for fractures in osteoporosis are the vertebrae in the spine, the hips and the wrists, it is necessary for a yoga teacher to ensure care when working these areas. Intense forward bends may be contraindicated as they could result in a fracture of the spine. The same is true for twists of the spine, especially forceful twists using the arms to leverage the body. If the wrists are impacted by osteoporosis, the body should not be supported on the hands. Other movements can be substituted to strengthen the arms and gently open the back.

Poses that might be beneficial for osteoporosis include gentle standing poses like trikonasana (triangle) and prasarita padottanasana (wide legged forward bend). These poses can be modified against a wall to provide balance and avoid slips and falls. They require the back to be in a concave position rather than a convex shape. This helps to avoid a fracture of the upper spine. They also promote flexibility and are weight-bearing exercises for the feet and legs.

Gentle backbends, like supported bridge pose, are excellent for strengthening the spine. Seated postures which avoid a strong pull of the spine are best for osteoporosis. Easy seated postures can open the hips, stretch the legs, and gently open the back. Some examples are baddha konasana (cobblers pose) and upavishta konasana (wide angle seated forward bend). The spine should be straight and the pose should be taken slowly and gently to protect the vertebrae. Students and teachers should always be cautious and make use of bolsters, blocks, and blankets to support the back, arms or neck or head in the postures.

Other postures to avoid are ones involving pressure on the neck. The neck should not be hyper extended and care should be taken if the head is tilted back. Bending too far forward can cause fractures in the upper vertebrae. Additionally, poses that place weight on the neck, such as headstand and shoulder stand, should be avoided unless the student is a regular yoga practitioner, or has permission from a doctor. In all cases the student and the instructor must take care to move slowly and gently.

As with osteoarthritis and hypertension, persons with osteoporosis will benefit from a pranayama or breathing practice to calm and cleanse the mind and body. At the end of the practice, the relaxation sequence is always beneficial to calm the system after physical exertion. Because stress has been linked to osteoporosis it is these relaxing practices are as necessary as weight bearing exercise to combat bone loss triggered by high levels of the stress hormone cortisol. Finally, the social aspect of yoga will encourage students to attend class and reap the benefits many benefits of the practice.

As we age, we may face health challenges. We may develop osteoarthritis, high blood pressure, osteoporosis or another age related disease. Our health may require that we proceed with caution in exercise, but that caution does not preclude having a sense of fun and adventure. Yoga is fun. It is full of adventure as we master new postures, learn new breathing techniques or find new ways to relax our minds and bodies. As we age, the benefits from yoga may be even more important to our systems. Yoga is a way to gently and lovingly address the physical reality of aging. “As we grow older and our bodies change, so should our relationship to our yoga practice change. Let that relationship allow you to approach your yoga with knowledge, gentleness, and acceptance.”

______________

1 Crowley, Chris, and Dr. Henry S. Lodge. Younger Next Year For Women. 1. 1. New York, NY: Workman Publishing Company Inc., 2007. 31. Print.

2 Iyengar, B.K.S. The Tree of Yoga. 1. 1. New Delhi: HarperCollins India, 1988. 80. Print.

3 Hewitt, James. The Complete Yoga Book. 1. 1. New York: Shocken Books, 1977. 56. Print.

4 Iyengar 81

5 Iyengar 3

6 Crowley, and Lodge 302

7 Ali, Dr. Mosaraf, and Jiwan Brar. Therapeutic Yoga. 1. 1. London: Random House, 2002. 77. Print.

8 McCall, Dr. Timothy. Yoga as Medicine. 1. 1. New York: Bantam Dell, 2007. 152. Print.

9 McCall 154

10 McCall 154

11 Ali, and Brar 77

12 McCall 154

13 McCall 154

14 Fishman, Loren, MD, and Ellen Saltonstall. Yoga for Arthritis. 1. 1. New York: W.W. Norton & Company, Inc., 2008. 26. Print.

15 Haaz, Steffany, MFA, RYT. “Yoga for People with Arthritis.” Yoga for Arthritis Patients from Johns Hopkins. 6/23/2009. Johns Hopkins, Web. 01/07/10. <http://www.hopkins-arthritis.org/patient-corner/disease-management/yoga.html>.

16 Ali, and Brar 127

17 McCall 362, 363

18 McCall 373

19 Mantica, Ana. “Yoga Cures: High Blood Pressure.” YogaLife.com:High Blood Pressure. iYogaLife, Web. 07/Jan/2010. <http://www.iyogalife.com/high-blood-pressure/Yoga_Cures_High_Blood_Pressure.php>.

20 Ali, and Brar 129

21 Hewitt 100

22 The Sivananda Yoga Center, . The Sivananda Companion to Yoga. 1. 1. New York, NY: Fireside, 2000. 24. Print

23 McCall 364

24 McCall 363

25 “Managing Osteoporosis Through Yoga.” WomenFitness. WomenFitness.net, Web. 20 Jan 2010. <http://www.womenfitness.net/yoga_osteo.htm>.

26 Nett, Jaki. “Poses for Osteoporosis.” Yoga Journal. Yoga Journal, Web. 13 Jan 2010. <http://www.yogajournal.com/practice>.

27 Francina, Suza. “Safe Yoga for Osteoporosis.” ELDR.com. ELDR.com, Web. 13 Jan 2010. <http://www.eldr.com/article/fitness/safe-yoga-osteoporosis>.

28 “WomenFitness”

29 Nett

30 Nett

31 Suza

32 McCall 445

33 Nett

Kelley Pryor Amrein is a certified Yoga teacher. She was certified as a Yoga teacher in India and the United States. Kelley teaches Yoga sessions in Amherst, New Hampshire.

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The 5,000 Year Old Way of Healing with Yoga

Wednesday, January 20th, 2010

By Kristen M. Weiner

The 5,000 year old way of healing with Yoga, is a way of healing that models the way to health, happiness and wholeness for those who are interested. The physical, mental, emotional and spiritual aspects are related to the health of a human being.

In the approach of Yoga, there are 5 principles that constitute the essence of yoga and its relation to health.

1. Proper Exercise (Asanas): Hatha Yoga gives attention first to the physical body, which is the vehicle of the soul’s existence and activity. Our physical body is meant to move and exercise. If our lifestyle does not provide natural motion of muscles and joints, then disease and great discomfort will result with time. Proper exercise acts as a lubricating routine to the joints, muscles, ligaments, tendons and other parts of the body. This increases circulation and flexibility. Proper exercise should be pleasant to the practitioner while beneficial to the body, mind and spiritual life. The physical body is an instrument for one’s journey towards perfection with one’s own health. Yogic exercises develop the body which also broaden then mental faculties. With this, the Yogi acquires mastery over the involuntary muscles of one’s organism. Yogic exercises oppose violent muscles movements because they produce large quantities of lactic acid in the muscle fibers. The results of this is fatigue. The effect of this lactic acid and the fatigue it causes is neutralized by the alkali in the muscle fibers. Health is a state when all organs function perfectly under the intelligent control of the mind. With yoga, all movements are gradual with proper breathing and relaxation. As well as by the inhaling of oxygen. Therefore the main purpose of exercise is to increase the circulation, the intake of oxygen and keep arteries elastic.The spinal column and other joints are given attention through yoga maintaing an even supply of blood to every part of the body. Yogis already knew about the connection between the endocrine system and yoga which affects the emotions of the mind. Yogic postures help strengthen the endocrine system through exercises. This helps bring the emotions under control through concentration and relaxation.

2. Proper Breathing (Pranayama): Every part of the body can be filled up with prana which is the vital energy known as the universal energy. The breathing is a manifestation of a vitalizing force called prana. By the regulating the physical breathing, the prana is controlled and this process of controlling the subtle prana is called pranayama. Prana, also, represents all mental and physical energies. It is the easiest to control through the regulation of physical breathing. There is a positive effect of prana on the nervous system which aids in keeping one grounded and calm. Yoga teaches us how to use the lungs to their maximum capacity and how to control the breath. Proper breathing should be deep, slow and rhythmical. This increases vitality and mental clarity. Proper Breathing also aids the body in connecting to its battery, the solar plexus. In the solar plexus, tremendous potential energy is stored. Once the solar plexus is tapped through specific yoga breathing techniques such as pranayama, then this energy is released for physical and mental rejuvenation. Through the practice of asanas and pranayama, the mind becomes one-pointed and thus one can progress quickly in concentration and meditation.

3. Proper Relaxation (Savasana): Proper relaxation cools down the system, as does the radiator of a car. When the body and the mind are continually overworked, their efficiency diminishes. Relaxation is nature’s way of recharging the body. Long before the invention of cars, planes, telephones, computers, freeways and other moderns that trigger stress. Yogis devised very powerful techniques of deep relaxation. As a matter of fact, many modern stress-management and relaxation methods borrow heavily from this tradition. By relaxing deeply all the muscles the Yogi can thoroughly rejuvenate one’s nervous system and attain a deep sense of inner peace. However even while one rests, the average person spends a great deal of physical and mental energy. Most of the energy produced by the body is wasted and useless, especially on unnecessary muscular tension. Every physical action puts tension in the muscles. Before one learns any new physical or mental exercise, one should first learn to observe and be aware of any muscular tension. Also to be able to relax unnecessary tension of the muscles. This is the principle that yoga exercises are based upon. Most of our energy is spent in keeping the muscles in continual readiness for work than in actual useful work done during our lifetime. In order to regulate and balance the work of the body and mind, it is necessary to learn to economize the energy produced by our body. This is the main purpose of learning how to relax.

4. Proper Diet (Vegetarian): Proper diet provides the correct fuel for the body. The energy for the physical body is obtained through food, water, sunlight and air. The body needs food for two purposes for fuel to supply energy and to repair body tissues. There are four elements needed for the body’s repair and upbuilding which are protein, carbohydrates, hydrocarbons and minerals. Besides being responsible for building our physical body, the foods we eat profoundly affect our mind. For maximum body-mind efficiency and complete spiritual awareness, Yoga advocates a lacto-vegetarian diet. Food must be organic, grown, and at its most natural for maximum benefit to ones diet. The air is the most important food. This can be found in the mountains or near the ocean. This is an integral part of the Yogic lifestyle.

5. Positive Thinking (Vedanta) and Meditation (Dhyana): When one practices and lives with positive thinking and meditation, it puts one in more control of oneself in a healthy sense. The intellect is purified. The lower nature is brought under conscious control through steadiness and concentration of the mind. The most important point of all, we become what we think. Thus we should exert to entertain positive and creative thoughts as these will contribute to vibrant health and a peaceful, joyful mind. A positive outlook on life can be developed by learning and practicing the teachings of the philosophy of Vedanta. The mind will be brought under perfect control by regular practice of meditation. Practice of meditation gives constant observation of one’s mind. This involves setting aside a regular time and place for this specific purpose to discover the infinite well of wisdom that lies within. The mind becomes clearer and motives more pure. The subconscious releases hidden knowledge that allows better understanding. The ego is slowly eradicated. Ultimately, the intuitive forces are released leading to a life of wisdom and peace.

Prevention of disease is possible if we are able to follow the above five important Yogic rules for health. Proper exercises to stimulate circulation, proper breathing exercises to absorb more oxygen, proper relaxation of the body and mind, natural wholesome food and proper thinking and concentration of the mind.

“Yoga is a light which, once lit, will never dim. The better your practice, the brighter the flame.” ~B.K.S Iyengar Thus, the better we take care of our health, the brighter our health is.

Kristen M. Weiner is a certified Yoga teacher. She teaches Yoga sessions in the Walnut Creek, California area.  http://www.deafhoodyoga.com/

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Yoga and Back Pain

Sunday, January 17th, 2010

By Amber Gilge

The spinal column is one of the most vital parts of our body and can also cause us the most pain and discomfort. It supports our body, protects the spinal cord and nerves, and plays a huge part in our posture and movements. Thus, back pain can greatly affect the quality of one’s life. Back injuries can be highly preventable through the proper exercise and posture.

The most common treatments for back pain include medication, physical therapy, exercise, a change in lifestyle, or surgery. Yoga provides a mild form of exercise that strengthens the back muscles and skeletal system. It can help in preventing the occurrence and re-occurrence of back injuries that could lead to chronic back pain. Asanas (yoga postures) tone your back muscles, which make it more flexible, alleviate pain, and improve posture.

There are many different reasons for back pain. According to Gary Kraftsow, author of Yoga for Wellness, tension and pain in the back are variable and are related to the condition of curves in your spine and the muscles supporting your spine. Examples of back pain are mild to severe pain in your upper back or thoracic region and mild to severe pain in your lower back or lumbar region. Some suffer from mild to severe rigidity and restricted movement in either or both upper and lower back.

With back conditions, it is important to assess the cause of the back pain. If there is serious damage to any of the discs in your back, it is very important that you seek a professional medical diagnosis. This damage usually causes numbness or tingling sensations in your legs and feet or sharp, immobilizing pain in your back. While yoga therapy can help in the healing process of damaged discs, the wrong practice could worsen the condition. The practice of yoga can be very beneficial to diagnosed disc problems after the acute pain has passed.

When you are working with tension, restricted movement, or chronic back pain, there are three main factors to take into consideration. These factors are musculoskeletal condition, neuromuscular patterns, and the biomechanical relationship between your spinal curves.

Your musculoskeletal condition is simply the state of your spine and the muscles surrounding it. One example of a musculoskeletal condition is excessive curvature of the upper back, which is called kyphosis. Excessive kyphosis can result in what is commonly referred to as hunchback and can result in an inward collapse of the chest. This can also affect the curvature of the lower spine resulting in a condition referred to as military spine, which is a flattening of the curvature of the lower spine. Lordosis is another condition considered musculoskeletal, and this is excessive curvature of the lower spine, which can lead to compression on the discs in your lower back. Scoliosis is a third condition, which is a curved lower spine, and this can flatten out your lower curvature and cause compression on the discs as well. According to Kraftsow, all of these conditions are related to corresponding muscular imbalances, chronic muscular contractions, and/or muscular weakness.

Back conditions can begin as a result of an injury or repetitive movement, or a person can be born with it. Often, a tendency toward a back condition or curvature of the spine begins early in the life while bones are still developing. These conditions can then be aggravated by repetitive behavior until it becomes a chronic condition. One example of this is that kyphosis can be exacerbated by long hours hunched forward at a desk.

Neuromuscular patterns are moves your muscles have been trained over time to make and do so automatically. Often these movements aggravate and worsen a back condition. An important aspect of yoga for back pain is that of retraining new and structurally beneficial movements to counteract the neuromuscular patterns you may have developed over a lifetime.

The biomechanical relationship between your spinal curves means that when one curve is out of balance, the other will overcompensate to make up for it. Your muscles contract to support any part of your body that is out of vertical alignment, and this can create muscle fatigue, soreness, and muscles strengthened and trained in a way that causes neuromuscular conditioning in a negative way. One example of this is a woman in the last part of a pregnancy. Her lower back becomes swayed, and weight is pulling her forward. To compensate for this, her upper curve becomes greater to pull some weight back and balance her body. Although she may feel more balanced, it is causing negative neuromuscular conditioning because of this biomechanical relationship.

According to a West Virginia University study funded by the National Institute of Health, people with lower-back pain who practiced yoga did much better at overcoming back pain as well as depression. The study lasted three years and showed lifted mood, less pain, and improved function in the group who did yoga postures compared to a group who received standard medical therapy. “The yoga group had less pain, less functional disability and less depression compared with the control group,” said Kimberly Williams, Ph.D., research assistant professor in the Department of Community Medicine. “These were statistically significant and clinically important changes that were maintained six months after the intervention.” Yoga participants took 90-minute classes twice a week for 24 weeks, doing postures targeted to relieve chronic low-back pain. Follow up continued for six months after the end of classes or therapy. Lower-back pain in the United States represents the largest category of medical reimbursements according to Williams.

There are many different yoga asanas that help alleviate back pain. One of these poses is the shoulderstand. To perform this pose, a person lies on the back with the legs extended together. Bend the legs and bring the knees back to above the chest. Use the elbows and the upper arms as a base and prop the body by placing the hands against the small of the back. Bring the trunk to vertical position and extend the legs straight up so that the legs and trunk form a straight line perpendicular to the floor. Breathe freely and deeply in the abdomen while performing this pose. This move plays a great role in strengthening the spine.

The fish posture is another great asana for maintaining a healthy back. It bends your back in the opposite way as the shoulderstand, so it is good to perform one and then the other. The fish pose relieves the stiffness of the neck and shoulders and helps correct rounding of the back. To perform this pose lie on your back with your legs extended. Place your hands palms down under your thighs. Pressing down on your elbows, inhale and arch your back. Drop your head so that you are resting on the top of your head with your weight on your elbows.

The cobra pose is an excellent pose for those with lower backaches. This posture decreases stiffness in the lower back, enlarges the chest, and strengthens the arms and shoulders. Lie flat on the abdomen, the legs stretched out together, the soles of the feet turned up and the toes flat. The arms are bent and the hands placed flat on the floor in front of shoulders. Inhale and slowly raise the head, neck, and upper back successively, straightening the arms. You should feel the spine bending vertebra by vertebra.

The half spinal twist posture helps prevent backache and tones the spinal nerves and ligaments. To perform this move sit, bend the right knee and place the foot of the bent leg under your other leg and against your buttocks. Then place the sole of the left foot on the floor on the right side of the right knee. Reach out with the right arm and grasp the left foot or ankle – the arm is outside the left leg with the back of the arm against the left side of the left knee. Finally, twist the trunk to the left and gaze over the left shoulder.

An excellent pose to end every yoga practice is the corpse pose. This is a relaxation pose that helps you relax your entire body step-by-step. To perform this pose, follow these steps:

1. Lie flat on your back.

2. Observe your breathing without controlling it for several minutes.

3. Perform deep abdominal breathing.

4. Observe your breath again. Once it is quiet and controlled, continue to the next step.

5. Relax your body using a sequence that goes from left to right, bottom of the body to the top. You should feel drained of tension and limp.

6. Observe your breathing again and repeat the relaxation sequence for 15 to 30 minutes.

Yoga can be a relaxing and efficient way to help decrease or alleviate back pain. A simple routine of ten to fifteen minutes per day could keep back pain at bay. Many yoga postures gently strengthen the back muscles as well as the abdominal muscles. Back and abdominal muscles are essential components of the muscular network of the spine and help the body maintain proper posture and movement. When a person’s back and abdominal muscles are well-conditioned, back pain can be avoided or reduced.

Yoga also plays a huge roll in relieving tension in tight muscles by stretching and relaxing those stressed muscles. Stretching is very important as it allows blood to flow freely which allows nutrients to flow more easily and toxins to be eliminated efficiently. Yoga poses are intended to train the body to be healthy and supple. Consistent yoga practice results in improved posture and overall back health. Unlike many forms of exercise, yoga stretches both sides of the body equally resulting in better posture and alignment.

References:

The Complete Yoga Book. New York, NY: Schocken Books, Inc, 1977. Print.

Kraftsow, Gary. “Yoga for Back Pain.” Yoga for Wellness 1999: Web. 09 Jan 2010. <http://www.viniyoga.com/yogabackpain.html >.

“Yoga Benefits Back Pain Patients.” Medical News Today 02 Sep 2009: Web. 09 Jan 2010. <http://www.medicalnewstoday.com/articles/162628.php >.

“Yoga for the Back – How Can Yoga Help Deal with Common Back Injuries.” ABC of Yoga: Web. 09 Jan 2010. <http://www.abc-of-yoga.com/yoga-and-health/yoga-for-back.asp >.

Busch, Fred. “How Yoga Helps the Back.” Spine Health 27 Jan 2004: Web. 09 Jan 2010. http://www.spine-health.com/wellness/yoga-pilates-tai-chi/how-yoga-helps-back .

Amber Gilge teaches Yoga sessions in Havre, Montana.

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