Posts Tagged ‘through yoga’

BIOFEEDBACK VS YOGA

Sunday, December 18th, 2011

yoga teacher trainingBy Dr. Rita Khanna

Asanas and Pranayama are probably the best known elements of Yoga. They have become the basis for various therapies and methods to help reshape the physical and mental aspects of the human personality. In the last fifty years, electronic technology has produced a new phenomena in the world of science by the name of biofeedback which is being utilised to learn Yogic relaxation and concentration techniques, to change and to better our lives. Biofeedback, for example, is one of the latest methods helping us to overcome previously incurable diseases. It is mechanised Yoga, Yoga through machines. This is probably one of the first times that our technological society has used machines to help man go inside to find himself and to expand his awareness and potentials.

WHAT HAPPENS IN BIOFEEDBACK

You take a machine that measures the activity of a certain part of the body, and you record what is going on inside the body through this machine. Then you utilise awareness to go deep into this part of the body so as to control the various elements, the various aspects that you are measuring. You select a certain aspect, for example, you may want to raise the temperature of the body, so you measure the temperature by special electrical equipment attached to your fingertip, and then try to raise it using only the mind. After a period of time, you will find that you will be successful in raising the temperature of the body. It’s a very simple thing.

Biofeedback is being used to learn to control a great number of disorders, such as headaches, high blood pressure and poor circulation. By the use of instruments which record even the slightest electrical stimulation of the body and indicate this in the form of a whistling sound, a sketch on graph paper, or the visual indicator of the machine, it is possible to detect certain changes in the internal functions of the body, and act upon them if need be until the visual indicator or tune changes. The high pitched tunes indicate considerable internal activity and tension, while low tunes indicate relaxation. The aim is to lower the tune of the indicator through relaxation. As one listens to a tune and tries to relax, one learns to connect the sensation of being relaxed with the corresponding tune. The key of biofeedback is to feel the internal changes as they occur.

HOW IT HAPPENS

Ordinarily the vital functions in a man are spontaneous happenings without awareness and control. Biofeedback can detect these automatic, spontaneous, internal functions at the conscious level. One of the first machines developed some time ago, before they were used for learning relaxation and concentration, was the polygraph, commonly known as the lie detector. This apparatus was used during psychological and physiological investigations. To use this machine, various receptors are connected to the body in different areas, and as the body responds emotionally or physically, the sensors capture the stimuli and register them in the machine, where they are transformed into some form which is easy to interpret, such as lines on graph paper.

The rubber bladder is the first receptor (sensor detector). This device is put on the chest or stomach of the individual and detects the change in the size of the chest during normal breathing. The rhythm of breath is never constant and can be influenced by a variety of factors, including emotions. The breathing is produced by a complex process in which the brain sends rhythmic impulses to the respiratory muscles, so, when they relax, the breath becomes slow and regular. But, if the rhythmic impulses are excited, then breathing becomes quick and superficial. The first sensor detects the breathing pattern.

The second receptor is a broad bladder of air, which is put around the arm or wrist and is inflated. This device detects the changes in blood pressure and pulse, which are intimately connected which the functions of the subconscious. The third is the Galvanised Skin Resistance (GSR). This measures the relationship between the sweat glands and the emotions. When a person is calm and relaxed, the functions of the sweat glands are minimal and the skin remains relatively dry. But when one is tense, nervous or excited, the glands are stimulated and the skin becomes moist or wet. This is another indication of emotional change in the person.

Two small electrodes are put in the hands of the individual and from them a very small electrical charge is received, which is totally inoffensive and so subtle that it is hardly felt at all. As the surface of the skin becomes moist, a change is produced in the electrical resistance of the skin. The machine measures the charge transmitted through the electrodes and compares them with skin resistance. In this form, normal or medium resistance is created. This state varies in every individual, but remains more or less constant when one is sitting down. When skin becomes moist, humid and wet, the change is registered in the form of an altered state of resistance. In the polygraph the change is seen by a pencil sketch on the graph paper, while in other machines, these changes are recorded with points of light or different sounds.

To operate a polygraph is difficult. It requires a person to install the detectors correctly and read the results on the monitor. The GSR machine is much simpler to use, as one simply connects the two electrodes to the fingers. A high pitched sound would indicate mental and physical activity; a low pitched sound would indicate relaxation. Trying to unite the low sound sensations with relaxation and to reproduce the same makes one learn to relax the body and mind.

Nearly as popular as the GSR is EEG (Electroencephalogram). The EEG, instead of measuring the activities of the nervous systems, measures the electrical efficiency of the brain through electrodes placed on the head. These detectors do not emit any electrical charge as they are simply acting as receptors. The brain emits energy waves, similar to radio waves, whose longitude, magnitude and amplitude can be measured. One longitude of a wave is of twenty five to sixteen cycles per second, (c.p.s.) corresponding to the state of normal activity and is known as beta wave. The alpha state is in between fifteen to eight c.p.s., which indicates a relaxed and balanced mind. The theta state, between seven to four c.p.s. is a state of creativity or concentration. The delta wave is around three to point five c.p.s., a state of deep sleep, where the awareness does not normally exist. The above mentioned states are based on the longitude of brain waves expressed in the form of cycles per second. Now the magnitude or force: a reading of thirty to forty microvolts is common for experienced meditators. In Yogis the magnitude has been registered as over one hundred microvolts in alpha state. All the waves have an amplitude, which is independent from the frequency and mental state created by the waves.

NERVOUS SYSTEM AND THEIR FUNCTIONS

The sensory nervous system is made of many receptor nerve cells located in different places on the sense organs, i.e. hearing- ears, sight- eyes, smell-nose, touch- skin and taste- mouth. These cells are connected with nerve filaments, which by joining into bundles, enter into the spine to form the spinal cord and are then distributed to different centres and areas of the brain. Information which comes in is analysed and categorised in the brain to form the action or experience. The nervous system’s main function is to connect the cells specialised in receiving stimuli with motor cells which can act on that information.

The central nervous system receives stimuli from the sensory receptors. It analyses them, creates a particular state of awareness and memorises them for future reference. Simultaneously, these messages are then transmitted in the form of orders; through the motor nervous system to different body organs.There is a fire burning. The eyes transmit colour, shape and forms; the skin absorbs sensations of heat; the nose, the burning smell; the ears, the sound of burning and crackling of wood. These perceptions are in the brain, forming the experience, and at the same time preparing the actions to be taken against it, if necessary. If one goes near the fire, the brain will automatically send out a warning signal. The brain is a physical organ capable of directing the physical actions and reactions. At the same time it acts as a co-ordinator of mental processes that are connected with the life and consciousness. It is a doorway between the physical and mental realities.

STRESS CHAIN REACTION

An influential negative experience recorded in the brain will change the mental, emotional and conscious planes, and, depending on the cause, give the person a headache, depression, anxiety, worry, tension or anger. If the situation continues, then the breakdown in mental and emotional patterns may even be the cause of psychological or unconscious reactions and problems. If any of the sensory cells or motor cells are not stimulated or working properly, then the output of that cell will consist of sparse and uneven impulses. This will create tension in the central nervous system, causing a delay in the normal process and affecting the functions of the brain, as the input and output of the stimuli will be uneven, and this may cause different physical, muscular, and mental tensions. If this state continues in a man over a period of time, then the state of consciousness will change, energy resistance will be lowered, mental and emotional states will be uncoordinated, and another stress will be added to this chain reaction process.

Self-awareness is perception or knowledge of one’s own conditions or states of changes in the body or the mind. Because biofeedback indicates the changes of the body and brain in the form of a sound or sketch, one can increase the self-awareness up to a certain point as a side-effect of the biofeedback process.

YOGA

A trained and alert Yogi is completely conscious of the subconscious activities of his body and brain, and is able to control his autonomic nervous system by concentration. Today, anyone with a little practice of the biofeedback system can achieve a conscious state of relaxation and expansion of mental capacity, plus creativity. A Yogi knows that the autonomic nervous system, which controls and regulates the involuntary functions of the body, is controlled by the subconscious mind. Up to a certain point, the subconscious mind can be directed by the conscious mind. Through Yoga nidra, Antar mouna, Mantra yoga, Nada yoga and Trataka, a Yogi can co-ordinate and increase the relaxation of the muscular and nervous systems, thus avoiding the stress chain reaction process. A Yogi can gain relief from low emotional and low energy feelings. He can encourage the brain to develop its responsibilities for maintaining the harmony between the internal and external environments. He can expand the receptivity of consciousness, allowing it to intermingle with the subconscious and unconscious parts of mind to become aware of those unseen activities that are constantly changing and forming the human personality.

A simple practice of developing breath awareness, and trying to develop a rhythm in the breath, will allow one to watch exactly how the muscles and nervous activities are co-ordinated, how incoming and outgoing impulses are channelized, and how introversion of mind takes place. The same practice, if developed and practiced properly, will enable the aspirant to transcend the sensual states of personality and adopt the attitude of a seer. This opens the insight into the surrounding atmosphere in society, while taking protective measures to defend the personality from the influx of negative reactions.

In biofeedback, instruments are used to obtain limited information from the subconscious mind. But external influence can also affect the experiment, i.e. if you touch a person connected to the GSR (skin monitor), then a considerable alteration can be detected in the graph of the monitor. One of the difficulties that one faces in biofeedback is that it requires control over oneself so that external influences do not affect the experiment. These monitoring instruments which are used for relaxation and concentration serve as indirect measurements of the sympathetic nervous system’s activity. Biofeedback can only detect unspecified functions of the autonomic nervous system and suggest how far one is able to change his activities.

No doubt through these techniques we can cure migraine headaches, hypertension, eczema and so many psychosomatic and degenerative diseases. But what is being discovered more recently is that Asana and Pranayama are a much more powerful, a much more effective way of controlling the whole body. They are the first steps in allowing us to not only alter the mechanism of one element, but to gain control over the total structure of the brain and mind, the controlling system which allows us to direct every aspect of our lives. With biofeedback we can raise the temperature, lower the blood pressure, improve relaxation and gain freedom from disease, but Yoga offers us much more.

HOW

When we do Asanas and Pranayama we are not just affecting the physical body. Breath control and body control are only the physical aspect. We are working on changing the physical structure within the endocrine and nervous systems so as to totally alter our capacity to be aware and to control. We are moving our centre of consciousness upward to the higher Chakras, to the deeper strata of the mind and spirit. We are doing this by pushing and extending our Prana into the subtle bodies, the deeper levels of our personality. We are extending the field of our awareness.

Awareness begins with the body, so when we bend our body in a certain position we experience a change in muscle activity, electrical activity; the respiratory, circulatory, lymphatic and digestive systems change; organs are toned up. But the important point is that while we are doing all this, we become aware of the energies and the mind. We become aware of the limitations of the body, of our self-imposed limitations. In this way we can overcome those factors in our life that prevent us from making our lives a self-fulfilling, self-developing process. Once we can overcome one limitation, whether through biofeedback or through Yoga, we can overcome all our limitations; it is only a matter of time and practice. However, to continue in this process we require a systematic approach that biofeedback does not offer.

Through Pranayama we are using the breath, but the important point is not that we are doing breathing exercises that increase oxygen levels. The main thing is that the breath provides a means to move energy, and with it our awareness into the subconscious elements of the mind. It takes us to the threshold of higher consciousness. The breath goes on spontaneously, 21,600 times per day. It is a subconscious process, but we can become aware of it more easily than any other automatic body process and in so doing we can learn to control the subconscious elements of the nervous system at the back of the head. These are the elements which charge the brain with energy, which allow the energy and nervous system to function. So what we are actually doing is controlling the energies and this is a very powerful thing. We are learning to make a bridge between the body and the mind. That is the method of attaining Dhyana and it is much more subtle and sophisticated than dependence on machines and external biofeedback. We are utilising inner feedback, a much more direct and powerful process.

Aum Shanti

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Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

A popular studio that helps you find natural solutions for complete health.

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Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

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THE BENEFITS OF THE PRACTICE OF YOGA AS WE AGE

Thursday, November 24th, 2011

yoga certificationBy Loretta Nemeth

It would seem only natural for me to write the required paper for certification on Yoga for people as they age, since that is what encouraged me to go beyond practicing and enroll in the Teaching Certification process a year ago. I am interested in how the aging population can benefit from practicing Yoga and want to share the Yoga message with them. I am 58 years “young”. I have always been a physically active individual who walks the talk of exercise, healthy eating habits, and the importance of quality of life. However, it is amazing as we creep into the 50’s, our bodies do not seem to understand that message like they use to. I started attending a Yoga practice and within a very short period of time received benefits. I had more energy, I had a longer attention span, I was connected to myself and my emotions more… the list is endless.

Simultaneously with all of this I have a few Aunts that are in their late 80’s and early 90’s that reside in Nursing Homes. I frequently visit them and not just seeing how they have aged, but also observing other residence in the Home, did I receive a wake up call. Realizing, we never know how we are going to end up, but if we can try and take control and be proactive by doing something about changing the outcome of physical limitations and of aging it is certainly worth the effort.

I embrace Karmic Yoga, and feel my calling through Yoga I can help the aging population with Hatha Yoga. Even if they only accept and practice some daily stretches, twists and easy breathing techniques, I will find joy in knowing that I helped make someone’s golden years a little more golden.

It is never too late to incorporate the practice of Yoga into your daily routine. What a healthy choice!

“Yoga is a gift for older people. One who studies yoga in the later years gains not only health and happiness, but also freshness of mind since yoga gives one a bright outlook on life. One can look forward to a satisfying, more healthful future rather than looking back into the past. With yoga, a new life begins, even if started later. Yoga is a rebirth which teaches one to face the rest of one’s life happily, peacefully and courageously.”

What a beautiful quote from Geeta S. Iyenga.

Regardless of age, taking care of our bodies should be a natural desire, but especially as we age. When we are young we feel we are resilient; nothing is going to happen to me, I can do anything. However, once we reach a certain point in life we see a decline in our resilient attitude and flexibility, sharpness of mind, the ability to loose weight, shifting of weight, loss of body mass…..The list goes on. Since we are all living longer, we need to take the responsibility of staying fit, healthy and maintaining a fit mind, body and spirit more seriously. As the old saying goes, if I knew I was going to live this long, I would have taken better care of myself!

Daily practice of Yoga will keep old age at bay. Yoga transforms negativity into a positive, fresh outlook on life. If a person did not find the time to participate in any type of physical activity at a young age, due to lack of interest or time due to their other responsibilities, they may feel they have lost their ability to develop the physical part of their body. Yes, you can always walk, but some may feel they have limitations with walking due to their aging or damaged knees or hips. However, everyone can in some form or modification with the use of props practice Yoga.

It may seem like it takes too much time in a day to practice Yoga. However, turning that thought around – it will take more time if you don’t care for yourself. Would you rather be sitting in a doctor’s office waiting for your appointment, or spending that time in a Yoga Class energizing your body and spirit? We all have the same amount of time; we need to make a conscious choice of how we want to spend that time. The benefits from a practice are not just reaped today, but years from now our bodies will thank us.

It would be easy to assume that because we are living longer, we are in good health. Certainly a small percentage of the aging are, but many aging people suffer from serious and disabling health problems. A closer look at older people who have been saved by modern medicine finds that a high percentage of them are suffering from degenerative diseases. Arthritis, osteoporosis, heart disease, chronic fatigue, diabetes and cancer are common. Often times, these diseases are treated to ease the pain, but does not do anything for prevention. We may be alive, but we are not living.

Yoga’s holistic approach to health is rooted in Ayurvedic medicine – One of the most ancient, self-health care that exists. It is an active not passive approach to good health and limits its discussion on sickness.

Without proper exercise, the body contracts and we lose height, strength and flexibility. As a result, our natural free range of motion is restricted so daily activities become difficult and in some cases impossible. Yoga exercises reverse the aging process by moving each joint in the body through its full range of motion – stretching, strengthening and balancing each part. It is a proven fact that Yoga reverses the age process.

Due to the fact that we have spent so many hours sitting behind a desk, sitting in our cars, sitting in front of the TV – as we age our upper bodies are pulled forward, heads are collapsed almost to look like a hunched back. Over the course of a lifetime, the spine degenerates and the body becomes shorter. The back becomes rounded and compresses the chest. When this occurs breathing is restricted. Shallow breathing results in less oxygen to the cells, which in turn causes cardiovascular and other health problems. Poor posture and degeneration of the spinal column interferes with digestion and elimination. Maintaining the health and integrity of the spine is a core benefit/principle of Yoga.

We now understand how important weight bearing exercises have on our bone structure – especially as we age. Yoga is a superior weight bearing exercise and stimulates bones by the weight (our own body weight) we place on our hands, arms, upper body, legs, feet – even head. All of this helps to prevent osteoporoses. A regular practicing Yogi has far less falls due to their flexibility, and if they do fall, less injuries, and less osteoporosis because of strengthening their bones.

Yoga also has a proactive therapeutic effect on the joints. When a joint is injured a rehab technique in physical therapy is called passive range of motion. In passive range of motion the Physical Therapist moves the joint as far as possible without pain. Through much repetition, the joint is finally healed. This has been recognized in the medical profession as an effective form of therapy for injured joints, now they are discovering the benefits of this motion in healthy joints as well. That is exactly what a Yoga asana does – moving a leg or arm without pain as far as the joint will take you.

Inverted poses are extremely beneficial in reversing the aging process. There are many physical benefits from reversing the downward pull of gravity on the circulation, brain and lungs. Plants and trees are shaped by the direction of sunlight and wind; our bodies are shaped by the pull of gravity. As time goes by, the body has a tendency to narrow at the top and settle toward the bottom. Reversing the downward pull of gravity helps the body retain its balance and symmetry. It is also gives our heart a well deserved break from pumping and circulating the blood in our system. One does not have to feel like they have to do head stands to achieve results. As simple as getting on the floor close to a wall, scoot your butt close to the wall, and lift your legs against the wall and stay in that position for 5 minutes will work just fine. There are many other simple inverted positions that will alleviate age-related problems.

I mentioned before the use of props in a Yoga practice. A prop can be defined as any object that helps you to stretch, strengthen, relax or improve your body alignment. Or in a simple, direct definition: anything that is used to aid in your Yoga practice. By providing more height, weight or support, props help you to extend beyond limitations and teach you that your body is capable of doing much more than you think it can. Props allow you to hold poses longer.

If you cannot bend forward and bring your hands to the floor without straining or bending your knees, try placing your hands on a desk, table or chair. As you become more flexible you will find that you can put your hands on a lower proper like a bench, a stack of books or a block. With practice, most people’s hands will touch the floor and the prop will no longer be necessary.

Chair Yoga is especially beneficial to residents in nursing homes, retirement communities, senior centers, or assisted living. With Chair Yoga by the simple aide or prop of a sturdy chair one can hold onto it for support and assurance and allows the individual to gain self-confidence and independence. Chair Yoga can be adapted to many of the various poses/asanas such as the standing poses, Downward Facing Dog or most forward bending poses, also the Warrior poses can be modified with a chair. The use of the chair can be used as a sturdy aide in getting up from a seated position on the floor as well. Another use is just for the student to sit in the chair and do twists and forward bends etc. People identify with sitting and therefore find comfort in the stability of a chair.

B.K.S. Iyengar is credited with the creation and wide acceptance of props. Iyengar believes that students who come to Yoga late in life get the advantage of keeping themselves fit physically and mentally using props. His experience has been that bolsters, blocks, ropes and other props are useful in old age, when people may mot be able to do the posture independently.

I have only touched upon the physical benefits of Yoga for the individual by strengthening and balancing all the systems of the body. But Yoga also helps mentally, sociably, and spiritually as well. Sociably some times the elderly become lonely, isolated and depressed. Practicing Yoga in a community setting will help you get up and get going each day. It will allow for new friends, something else to share in conversation, and improves concentration.

As we age, if again we were not concerned at a younger age, most people become more in tuned with spirituality and mortality. Spirituality is very personal and unique for each individual. It is possible through the practice of Yoga for our minds, body, spirit to be united, and consequently each person will be able to identify with their own personal spiritual harmony and find peace and comfort within their beings.

If a person is only open to the possibilities of the practice of Yoga, the benefits they may obtain are endless. Again as Geeta Iyengar thinks, “Yoga is a gift….. Yoga is a rebirth which teaches one to face the rest of one’s life happily, peacefully and courageously.“

I hope that I am able to give the gift of Yoga to many…young and young hearted alike.

Loretta Nemeth is a certified Yoga teacher. She teaches classes in the Perry, Ohio area.

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RELIEF FOR VARICOSE VEINS THROUGH YOGA

Saturday, December 11th, 2010

By Dr. Rita Khanna

Yoga therapy, not only brings relief to sufferers with a varicose veins condition, but also aids in correcting and restoring damaged veins to their former condition. By regular practice of Yogasana, and Pranayama, it is possible to save oneself from such an irreparable situation, and it is possible to arrest further deterioration. Many patients have reported great improvement in their condition – with regular and consistent practice of Yogasanas.

This is especially true of early cases where damage is not yet severe. Extreme cases require medical consultation and therapy, because the great danger is the collection of blood in one spot, resulting in the clotting of blood. Blood clotting can occur in any part of the vein, and the clot can move with the circulation of the blood. It can clot in the leg, but it can also clot in the vein, pertaining to the heart or lungs, as well as brain. Under such circumstances, emergent proper medical treatment has to be taken, and no Yogic exercise should be undertaken unless the doctor advises.

THE NETWORK OF VEINS

There are two systems of leg veins – the superficial veins and the deep veins. The superficial veins lie closest to the skin, and the deep veins lie within the muscles of the leg and the thigh. The superficial system enters the deep system in two places – in the groin and behind the knee. In addition, there are a number of perforating veins, along the leg and thigh, which interconnect the two systems. Varicose veins develop where the two systems are connected to each other.

HOW DO VARICOSE VEINS DEVELOP?

Blood is pumped from the heart, to the legs, through arteries. The pumping action is established, as the muscles of the thighs and calves contract while walking. These repeated contractions squeeze, and milk the blood upwards, along the veins, towards the heart. The entire process of sending blood back to the heart is called the venous pump. Once it has supplied oxygen and nutrients to the legs, blood returns to the heart through the veins. To complete this process, blood must flow upwards against gravity.

Healthy veins return blood to the heart and lungs so it can be re-oxygenated. A system of valves makes this happen, by allowing the blood to flow in only one direction – up. When valves fail or leak, gravity causes blood to flow backwards and pool inside the vein, and the vein swells. This causes a varicose vein in the superficial veins in the legs. They often look blue, bulging, and twisted.

CAUSES

A hereditary tendency, excessive pressure on the legs or abdomen, hormonal fluctuations during pregnancy, repeated delivery as well as very quick deliveries, miscarriages, menopause time, dietary deficiencies, loss of skin elasticity due to aging, prolonged standing or sitting, constipation, constrictive clothing, wearing high-heeled shoes, lack of exercise, obesity, and repeated heavy lifting, are probable causes.

SYMPTOMS

Aching, heavy legs, ankle swelling, itching, burning, cramping, restlessness, throbbing, and a brownish-blue, shiny skin discoloration around the veins.

YOGA THERAPY

Asanas, which allow the stagnant pooled blood to drain back to the heart, permitting damaged veins to resume more normal dimensions, and facilitating valvular competence are the:

Ardhapawan-Muktasana, Pawana-Muktasana, Naukasana, Urdhvamukh- Paschimottanasana, Chakrasana, Sarvangasana, Shirshasana, Vajrasana, Janushirasana, Paschimottanasana, Shashankasana, Tadasana, Pada- Hastasana, Suryanamaskara, and Shavasana.

Sarvangasana (Shoulder Stand) is considered to be the most effective Yogasana in the treatment of varicose veins. While doing this Asana, try to remain in the posture for at least 3 minutes. It increases the circulation of blood and also reduces the pressure of the blood that has collected in the veins. Remember to rest in Shavasana after any inverted posture. If you find difficulty in performing this Asana, try the following technique:

TECHNIQUE

• Lie flat on the floor, resting your legs in an inverted position on a chair or straight up against a wall.

• Breathe deeply through your nose, using the belly breath.

• While inhaling, let the abdomen rise to its limit, and at exhalation, let it fall completely.

• Keep watch on each breath with closed eyes.

• The deep breathing creates a pull in your chest cavity that also draws blood from the legs to the heart.

• Fresh blood then enters your legs, easing the pain.

• Do this pose twice daily for about ten minutes; the discomfort will start diminishing.

Beside the above Asanas below are a few simple exercises, which can be done by anybody, and are helpful in this condition. They are:

• Sit with your legs extended on the ground. Feet together – inhale and gently press the toes downwards, for a period of counting 10 – release while exhaling. Now, press backwards towards the body for a period of counting 10 – release while exhaling. Repeat 7-10 times.

• In the same way, the whole part of the leg, including sole, is to be pressed in front, as well as pulled backwards; feet apart slightly about 6 to 8 inches, inhale, and press the soles forward, slowly, for a period of counting 10, and release while exhaling. Now, press backwards, toward the body, for a period of counting 10 – release while exhaling. Repeat this process 7-10 times.

• Feet together, rotate them slowly, clockwise 7-10 times, with the breath, and slowly anti-clockwise for 7-10 times. Inhale, while pressing the feet forward. Exhale, while pressing the feet backwards. Do not raise the heels while rotating.

• Bend the right leg, place the right arm under the right thigh, and hold the right wrist with the left hand. Raise the right leg up to an angle of 90 degrees and move the leg clockwise 7-10 times, and then anti-clockwise for 7-10 times. Repeat this process with the left leg, also.

• Make an “L” shape with the hands (fingers together, thumbs apart) and keep them just behind the hips; palms down. Lean back and support yourself on the forearms. You can first take support from the right hand – thereafter, on the left hand. In this position, the shoulder and head will remain lifted up. Lift the whole body, which is situated under the navel. Now, bend both the legs from the knees; raise them up off the floor, and start cycling with natural breathing. Do this 7 times clockwise, and 7 times anti-clockwise. Cycling is especially beneficial for the veins and muscles of the thighs. (If you can’t sit in this position, then just lie down on the back and do it).

PRANAYAMAS

Bhramari Pranayama and Omkar recitation help get relief from pain. One should do these as much as possible, every day.

SOME MORE SUGGESTIONS

• Keep the legs elevated as much as possible, to drain the pooled blood from the veins. If you work at a desk, support the legs horizontally rather than down in the usual position.

• Avoid crossing your legs while sitting, since it cuts off blood flow, and increases pressure in leg veins.

• Avoid standing unnecessarily for long periods of time. If this is not possible, then keep the muscle pump actively working, and moving the blood, by walking around, or flexing and contracting the leg muscles, as much as possible.

• Walking is beneficial, as the movements of leg muscles help push the blood upwards. It results in creating muscle pressure and relaxation of the muscles; thereby, the blood circulation and control is well maintained. One should also remember that anything, in excess, is bad. It is good to walk long distances, but those whose body is not efficient, and very fit, should avoid very long walks, as this could also lead to this problem of varicose veins.

• There is a special way of walking, which will bring relief. The heel is brought to the ground first with each step, and then the calf muscles are consciously used to lift the heel of the back foot as it comes forward – increasing the ‘spring’ in the step.

• Don’t wear heels taller than an inch. When you wear high heels, you don’t utilize your calf muscles enough while walking, and these muscles are responsible for pumping blood back to the heart from ankles.

• Sleeping, with the feet raised slightly, above the level of the heart, helps the blood flow away from ankles. Keep a pillow under the feet, instead of under the head. One may lie down on the ground, raise the legs, and support them on a cot or sofa; in this way, the advantages of Uttanpadasana can be obtained.

• During pregnancy, rest frequently, because your growing uterus is putting added pressure on the veins in your lower body, blood flow can become strained, causing larger and swollen veins in your legs, vulva, and rectum. Increasing hormones also relax the walls of your veins, as well as the ligaments and joints in your body. The less you exert your body, the less pressure you will put on your veins.

• During pregnancy, lying on the side will aid venous return, by shifting the pressure off the inferior vena cava in the abdomen. Alternatively, the pregnant woman can relax, lying fiat on the back, with the feet against the wall or on a support.

• Use of elastic stockings prevents further deterioration, but this is not an instrument for cure of the disease. During the day, the stockings can be released periodically, the leg elevated and massaged, and then the stockings re-applied. At the end of the day, the stockings are removed.

• Massage of the legs is very effective in bringing relief from the ache of varicose veins. It is most pleasant and relaxing in the evening, when the limbs are tired. The movement should be towards the heart, squeezing and milking the tissues of blood.

By adopting simple measures regularly, such as these, much relief can be gained.

AUM SHANTI

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: -

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

A popular studio that helps you find natural solutions for complete health.

Mobile: + 919849772485

Ph:-91-40-65173344

Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

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DIABETES AND HYPER TENSION (HIGH BLOOD PRESSURE)

Monday, June 28th, 2010

By D. Rajkumar, D.N.Y.S.

Diabetes can be called a “Silent Killer.”  Some people might not even know that they have diabetes. Diabetes can be classified into two categories, namely Type-I Diabetes and Type-II Diabetes. Some people are prone to diabetes due to family history, and some people fall into diabetes due to a decline of insulin in their body.

Diabetes can lead to Heart Diseases, Stroke, Kidney Problems, Depression, Nerve Damage, Foot and Skin Problems, Eye Problems and some time it will also lead to Blindness. As per the research report, nearly 5.7 million people in America have type 2 diabetes.

Managing diabetes through Yoga is the best solution. Bhujagasana, Uttanapadasana, Vakrasana, Ardhamatyendrasana, Julasana and Dhanurasana are some of the important asanas, which will help to activate the pancreatic function.

I had advised one of my diabetic patients to take care of his foot, advised him to practice Yoga regularly, and also advised him to go for a Doppler Test to find out the blood circulation in the leg and foot region. However, he ignored it.

As a result, he developed numbness in his foot, ultimately “Gangrene” formed in his foot, and his leg was amputated. He regretted his carelessness, when I visited him in the Government Hospital, Chennai, India.

Insulin patients should monitor their blood sugar level monthly twice or thrice so as to avoid heart disease.  They should also test their LDL Cholesterol, Triglycerides and Blood Pressure etc., to avoid blockages in their arteries.  This will help them to escape from Heart Attack.

Some patients will develop the symptom of blurred vision and some will have pain in their legs. Regular practice of Yoga will reduce their blood sugar level. Due to Neuropathy, the blood supply in the legs will slow down and patients will develop numbness.

Bitter Guard Juice, Fenugreek Soup and use of Methi Leaves in their food will give them remarkable results.

In regards to Hyper Tension, this can be managed by properly practicing Savasana, Tadasana, Vrikasana and Ardha Chandrasana along with basic breathing exercises.

Regular walking also will help them to bring down the Blood Pressure level. It is more important that the patient avoid Pickles, Papadam, Oily Foods, and reduce the intake of excess salt, which will help them to improve their general health.

With Kind Regards,

D. Rajkumar, D.N.Y.S.

Yoga Teacher

Consultant – Yoga and Naturopathy

R.K. YOGA CENTRE /

RIYANS WELLNESS CENTRE,

CHENNAI, INDIA.

Please feel free to contact the author, D. Rajkumar, D.N.Y.S., by E-mail at: email hidden; JavaScript is required or email hidden; JavaScript is required for any health related problem.

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Yoga for Active Older Adults

Sunday, November 29th, 2009

Half Moon - Ardha ChandrasanaBy Karen Scully

I began my yoga practice about 10 years ago with an incredible teacher, Julie Wright. I was in my early 40’s, and had been a runner for many years. I developed calcium deposits on my left thigh which caused great pain after my runs, to the point of crying while trying to go to sleep. When my doctor informed me that I had to stop running, I spent the next year looking for some form of exercise that I could do the rest of my life and would give me the “highs” of running along with the benefits – mainly weight loss. That was also when my doctor informed me I was in my early 40’s and should find a form of exercise I could do for a lifetime.

So I practiced yoga almost daily for about two years. I took mainly power yoga classes, some Bikram, some meditative. I was amazed at how strong and limber a 43 year old could be. Through different injuries that were a result of my job as a personal trainer, I turned to yoga to cure my aches, pains and depression at no longer being the young thing I thought I was. So my yoga experience grew out of a need to find health through exercise and that is what my focus is on – health for all through yoga, but specifically for the “mature adult.”

The one thing I have run into with active older adults is the need for yoga for therapeutic reasons, be it physical or mental. One of the incredible things about practicing yoga is that yoga strengthens all different areas of the body: heart, lungs, muscles, cardiovascular and nervous system. Yoga can also improve our digestive systems, send oxygen to all our different systems to bring them to a healthier state, and helps our psychological well-being. All of these are a like a jewel found in one place for a person needing to remain healthy for life. Another thing I find with active older adults is stress caused by either injury or physical conditions plaguing them, such as diabetes, etc., and the stress leads to depression. It is like a vicious cycle: injury or poor health leads to stress leads to depression leads to stress leads to poor health and so on.

Studies have shown that people who practice yoga recover from surgery faster, reduce symptoms of diabetes, high blood pressure, asthma, just to name a few. Why is that? Is it that yoga helps to reduce stress? Is it because the breathing sends healing energy through the body? Is it because their muscles and bones move more easily because of the asanas? Is it because you become more toxin free because of the twisting poses? Does meditation play a part? It’s because of all of these things, which is why yoga is perfect for anyone but specifically for the active older adult. And since no two people are alike – everyone has different strengths and weaknesses and different degrees of health, we have different types of yoga available for everyone.

Let’s begin with breathing, the most important part of ayoga practice. We are taught different types of breathing in yoga to help us in our asana practice and in our meditation. But anyone knows just from having to go in for, say, a big test and slowing their heart by taking deep, slow breaths that you can indeed rule your heartbeats and in turn, rule your blood pressure by slow, deep breathing. We take oxygen into our lungs that is transmitted into our bloodstream and carried to our muscles to increase our ability to exercise and stretch without muscle fatigue. Proper breathing techniques can relax a person immediately and anywhere and we know that because of studies done regarding shifting the balance of the nervous system to the parasympathetic side causing the relaxing to begin almost immediately. We know that relaxing muscles can help chronic pain, most commonly found in older adults from either physical illness or treatments used to help with their illness. So breathing is an essential part of anyone’s yoga practice, and it will be discussed again.

Yoga is a great stress reducer. Stress can come from lots of different things: daily work, issues with income/health, poor muscle alignment, chronic pain. As a matter of fact, arthritis and back pain are the two most common forms of pain, exacerbated by stress, found in older adults. Stress makes our muscles more likely to go into spasm, causing more pain/more stress. Stress can interfere with our deep sleep, essential for health, and common older adults. Lack of sleep increases pain. It is another vicious cycle. A regular yoga practice can help relax muscles, relieve stress and relieve pain.

Older adults also tend to slump, especially in their upper spines, causing muscle fatigue around their upper back and necks, ultimately causing pain. If continued, either due to sitting for hours watching TV or on their computers, or by the beginnings of arthritis or bone loss, their bones can slowly start to fuse in this manner so they can no longer stand straight. That’s why you see lots of older people stooped over from the middle of the back up. That is what happened to my father. Regular use of different asanas to strengthen our upper backs, using something like locust pose or cobra pose, can help strengthen these muscles and relieve the stress in the upper back, in turn relieving the pain.

Yoga also helps a person differentiate between whether they are feeling pain or are suffering. Pain can cause suffering but it is important for a person to know the difference and the difference is mostly a matter of the mind. This is where meditation comes in. Generally an active older adult cannot avoid pain, but they can control how much the “suffer” from pain. Studies have been done to show that long-term meditation can change the “wiring” of the brain in beneficial ways. Meditation activates the left prefrontal cortex which has been associated with greater levels of happiness. Personal happiness has a great deal to do with a person’s pain and suffering from the pain. Also, studies have shown that meditation can help reduce the pain signals from the thalamus to the higher brain centers where our brain interprets pain. Meditation is a huge part of biofeedback which has been shown to greatly help with a person’s pain. And where does our meditation always begin – proper breathing.

Studies have also shown that the vibrations we use, the Oms or the chanting (here we are back to breathing properly) helps to regulate the inhalations and exhalations we do. Regulating our inhalations/exhalations will regulate our involuntary muscle control, such as our heartbeats and blood pressure. Also, chanting helps us to redirect our thinking away from the pain we feel, giving a release, even for a short time, to our brain interpretation of pain, and we can learn to lengthen these periods of not necessarily removal of pain but ceasing to think out pain, thus teaching our bodies to do/think what we wish instead of the other way around. This has been found to be really helpful in older adults dealing with things such as fibromyalgia or even chemotherapy.

Older adults also seem to become depressed more easily than younger adults. Maybe our kids are grown and gone, we are unable to participate in golf or tennis the way we did due to illness or injury, whatever – depression is a huge problem in older adults. Many doctors want to treat depression with anti-anxiety drugs but yoga really leans toward a loftier goal. Yoga wants to quiet a restless mind, put us in touch with our deeper purpose in life, give us an inner source of calm and joy. Does this mean that older adults should not follow their doctor’s instructions and just do yoga? No. But it does mean we can incorporate the two to help a person to become well again, both in body and in spirit. And as we get older, we are less worried about our bodies than we are about our spirit.

If a person is physically able to do the sun salutations, these truly do bring energy into our bodies. Deep inhalations breathe energy into our bodies, and vigorous poses, such as the sun salutations or balance poses actually keep us from thinking about what may be our problems because we are too busy just trying to do the poses. The most important thing for people we work with who we know are suffering from depression is to not worry too much about their alignment (as long as we know they are not hurting themselves) but to just focus on their movement and breath. This keeps their mind focused. While they are focusing on the various movements and breathing, their body is taking in essential energy, stress relief, relaxation to help them combat depression. It works for everyone, no matter what their age but is particularly useful in older adults. Good poses for them are, along with the sun salutations are back bends because sending blood to their brains helps. It is always better to get quickly into the poses with persons who are depressed instead of focusing too much on relaxation or meditation because sometimes they can sink deeper into their depression and dark thoughts. It is also important to remember when you are doing their relaxation or savasana to keep their eyes open because closing their eyes causes them to focus inward and can lead to dark thoughts which are counterproductive to our practice.

We also understand that chanting and other devotional practices associated with yoga can help because they go directly to our emotions, again stimulating the left prefrontal cortex that is associated with calmness, happiness and emotional resiliency. Learning to bypass our bad thoughts and emotions through these practices can help us better deal with the emotional ups and downs of our lives.

Yoga also stresses a mind/body connection that some people think is elusive but yogis believe is essential. A good example of mind/body connection is does our mouth water when we think of apple pie? Does it elicit a good mood – a mood of contentment? On another level, are we so caught up in thinking of our problems that we cannot sleep? Are we so stressed about the difficulties we face as older adults that we develop an ulcer? Our physical bodies can affect our state of mind. We can’t walk as well as we used to so we become depressed. We take a hot bath to relax and relieve stress. Certain backbend poses can elicit a state of happiness in us. We can use different poses in yoga to make ourselves feel a certain way, and we can direct those poses specific to the older adult.

We need to remember to work on proper alignment, being careful to avoid poses that could cause problems with people with osteoporosis such as twists, lateral flexion and spinal flexion. We move gently through our poses incorporating spinal stabilization poses in every class, we feature poses that are comfortable and steady and encourage rest whenever necessary, we are cognizant of problems associated with older adults such as heart or blood pressure problems, and we urge the use of props, including chairs or walls for balance.

I have talked about asanas but I haven’t really covered the benefits of practicing yoga poses. Let’s take Big Toe pose – just a simple folding over of the body and holding your big toes. It, of course, benefits the low back. It also calms our brain to help relieve stress and anxiety, stimulates our liver and kidneys, stretches our hamstrings and calves, strengthens our thighs, improves digestion and helps relieve symptoms of menopause, headaches and insomnia. Next let’s take a look at a high lunge. It focuses on our ankles, calves, thighs, groin, abdomen, chest, shoulders, armpits and neck. It also helps with sciatica, heart problems and blood pressure problems. Warrior I focuses on the same as a high lunge, but also incorporates the lungs. It also strengthens the shoulders, arms and muscles of the back along with strengthening the thighs, calves and ankles. So even though I glossed over the poses a little, it would be exhaustive and take up the whole essay to discuss the benefits of each pose. Every pose strengthens, stretches and relaxes.

The purification we achieve from our twisting asanas help keep our systems working as God intended. As we wring our out visceral organs and the toxins are released into our bloodstreams, we flush them with water. Any twisting asana helps our bodies purify themselves.

Lastly, yoga also teaches us that the more we think something, the more likely we are to do it again. Our habits become deeper with more repetition. So our negative thinking or our self-flagellating inner dialogue may fuel depression. And the more an active older person sits alone or is inactive, the more they fuel their depression. So if we’re going to have a habit in our old age, let it be yoga. Let it be breathing properly, strength through asanas, meditation and purification through yoga. Let it be health in our mature years through yoga.

Karen Scully teaches Power and Hatha Yoga classes in Dallas, Texas.

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