Posts Tagged ‘with yoga’

Stress: Yes, We can Defeat it with Yoga

Sunday, October 23rd, 2011

yoga teacher trainingBy Andry Sophocleous

In connection with the essay we have to write as a requirement for our Yoga certification, I have decided to write about Yoga and its relation to a specific health condition which is present in many of us, if not all: Stress. I will begin this essay by sharing my personal experience on how I began the practice of Yoga and then discuss issues and mention poses relevant to Yoga and stress relief.

Nowadays stress is a way of life. We lead very busy, fast, and demanding, both professionally and personally, lifestyles. It is a truism that stress is a phenomenon of the 21st century and like many of us, I am also a much stressed person. Work is very demanding and when I am at home I have a two-year old son constantly seeking my attention. My routine is very stressful and, very often, tiring since things need to be completed whilst time is never enough. Working at nights can lessen my morning workload, but that can contribute even more to my stress due to insufficient sleep.

I am happy to say however, that I have managed to put things into perspective and see things more optimistically (‘not to drown in a glass of water’, as we also say in Greek) by regularly practising Yoga. I began practising Yoga in 2003 after a serious knee injury from regular long-runs and Marathon running. Systematic yoga practice began in 2005, after I came across Vinyasa flow, a more dynamic style that reminded me of my running. Since then, I became addicted to it and have been practising it systematically for 4-6 times per week. Miraculously, Yoga has healed my knee problems. My worn out cartilage around the knees has gradually been repaired and my knees have become stronger after incorporating poses such as the Warrior poses (I, II, III) and Virasana (Hero pose) (see Austin 2004 on yoga and health related issues). Similarly, through yoga practice I have managed to control my chronic stress, developed the knowledge to stop from being overwhelmed by stress, and cultivated the skill of relaxing my mind and body through meditation, relaxation and breathing techniques.

One might ask what the connection between Yoga and stress relief is. Yoga is undoubtedly more than mere stretching. By the same token, it is more than just physical exercise. Indeed, we do practise yoga postures to maintain a healthy and flexible physique; however, yoga practice is based on the interplay between physical exercise, mind, spirit and breath (body, mind and soul). Afterall, this is what the word Yoga means in Sanskrit, the unity between these four. This four-fold characterisation of what Yoga is combats very well stress and its negative impact on our quality of life as well as contributes to feelings of wellbeing. By practising postures such as the following, we can lessen muscle tension and stress in various body parts. For example, poses such as:

1. cross-legged lower back stretch

2. uttanasana (standing forward bend)

3. downward facing dog

4. upward arm stretches

5. Paschimottanasana and its variations (intense forward stretch)

6. janu sirsasana

7. upavista konasana (intense wide forward bend)

8. knees to chest

9. supported chest opener

10. shoulder rotation

11. shoulder stand

12. back bends

can relieve stress in the lower and upper back, spine, neck and shoulders; the four areas of the body that tend to carry the most stress. Similarly, poses such as:

13. legs up the wall, staff pose

14. legs up the wall, wide angle pose

15. baddha konasana (bound angle pose)

16. king pigeon pose (and its variations)

can release stress accumulated in the legs and feet.

Moreover, poses such as:

17. head stand (and its variations)

18. scorpion pose

19. natarajasana (lord of the dance pose)

20. savasana (corpse pose)

can relieve stress in all major body parts where it can be accumulated, namely, the head, legs, and back (for these poses see Austin 2004; Jerard 2011a; Vishnu-devananda 1988; Hewitt 1977; Ellswoth 2010).

Hence, we can combat stress by practising numerous asanas which have as a purpose to stretch body parts where stress resides. As regards the issue of relieving stress mentally and emotionally, this can be achieved through breathing meditation, breathing exercises (pranayama) and progressive relaxation. Each one of these and their benefits are briefly described below.

BREATHING MEDITATION

There are many benefits one can enjoy by meditating. Some of these include: lowers the practitioner’s heart rate and quietens his/her mind; thus allowing him/her to let go of stressful ideas and thoughts. Additionally, blood pressure is also decreased, the practitioner feels calm and with regular practice the tension leaves the body, allowing the immune system to strengthen and one to feel physically stronger (see Jerard 2011f for more on the benefits of meditation).

Breathing meditation has as an aim to calm the mind and develop inner peace. It is one of the various meditation techniques (see Jerard 2011d on four different meditations). As a practice, breathing meditation can be practised alone, it can be practised prior to deep relaxation (savasana) or as part of a yoga class. According to Meditation Analysis (2011), breathing meditation helps us to relax our mind and body. Despite its simple practice, it is believed to work at the physical, mental, emotional and spiritual levels. Its physical benefits in relation to stress relief include: the lowering of the level of stress hormone, reduction of heart rate and lowering of blood pressure, increase of oxygen flow to the lungs and reduction of headaches. As regards the emotional benefits one can enjoy by practising breathing meditation, these include: reduction of feeling depressed, anxious and angry, improvement of creativity, wisdom, intuition, memory, learning ability and problem-solving skills (Jerald 2011e, Meditation Analysis 2011); lack of which might contribute to one’s stress levels regarding personal or professional matters.

Breathing meditation can be practised by sitting comfortably in a quiet place without distractions, closing the eyes and keeping the spine straight, deltoids and shoulders rolled back, keeping the chin parallel to the floor and beginning the practice by taking long and slow deep breaths until the lungs are filled with air. The breath should be held for a second or two, and then slow exhale will follow. The practitioner can stay focused by either concentrating on his/her breath and the movements of his/her abdomen during inhalation and exhalation; or s/he can focus on the sensation of the breath as it enters and leaves the nostrils (Kadampa Buddhism 2007). After a few minutes and the mind willingly allowing thoughts to drift away, the practitioner will begin to focus on his/her breathing and experience feelings of wellbeing, inner peace, contentment and relaxation; all important qualities that contribute to a stress free mind (Martins 2011). This practice should be performed for about 10-15 minutes. Appropriate music can softly play in the background as long as the practitioner will remain focused on his/her breath.

BREATHING EXERCISES (PRANAYAMA)

As Iyengar once said ‘Pranayama is to Yoga, what the heart is to the human body.’ The term ‘pranayama’ consists of two words, ‘prana’ which means vital energy that is found in all living things including the air and the sun in the universe; and ‘ayama’ which means to control or to give rhythm to something. Pranayama (also known as yogic breathing) is then, the regulation of breathing. According to Vishnu-devananda (1988), greater attention should be given to the exhalation process rather than to inhalation. Therefore, the ratio between inhalation and exhalation should be 1:2. Exhalation should be longer to ensure that old air remaining in the lungs will be squeezed out so that more fresh air with a higher concentration of oxygen will enter on the next inhale. Gradually the practitioner should practice holding the breath after inhalation (retention) and retain the basic ratio of 1:4:2, (inhalation: retention: exhalation). According to ancient Indian philosophy, retention (Kumbhaka) is vital as it encourages the increase of prana in the body and it also regulates its flow throughout the body (see Yoga Vidya Gurukul 2010). There are different types of pranayama: Samanu (mental process of clearing the Nadis), Anuloma Viloma Pranayama (alternate breathing exercise), Kapalabhathi (Abdominal Breathing) (see Vishnu-devananda 1988). In addition, more advanced breathing exercises such as ujjayi, surya bheda and bhastika (Vishnu-devananda 1988: 248-251) can be practised; all of which contribute to the decrease of stress. Since breathing and our mind are directly related, conscious slow or fast-paced rhythmic breathing allows one to quieten the mind, focus, and eliminate negative feelings such as anger, stress, and depression. Other benefits of pranayama include good circulation of blood in the entire body, feeling of inner peace, better sleep, better memory and creativity, more vitality; all of which contribute to less stress levels.

PROGRESSIVE RELAXATION

In this day and age, a hectic stressful routine is a way of life for many of us. Sitting in front of the television at the end of day or sleeping for longer hours over the weekend is not a way to reduce stress on the mind and body. The body can fight stress via practising relaxation techniques such as yoga, meditation, visualization and deep and rhythmic breathing (pranayama), or even rhythmic exercise such as running, walking or cycling as these can boost energy and mood (see Jerard 2011b; Robinson 2011). Jerard (2011c) rightly claims that progressive relaxation is ‘one of the most effective and accessible ways to combat tension in the body’. This technique requires the practitioner to tighten one muscle group at the time, normally starting from each foot and moving upwards to the face, squeezing as tight as s/he can each muscle group and holding for a count of 10 before relaxing it (Robinson 2011). This technique is based on the assumption that stress has a physical effect on the body and physiologically, the tension and relaxation of a muscle will release tension; bring about emotional relaxation and free blocked energy (Jerard 2011c). According to Robinson (2011), the most popular sequence of progressive muscle relaxation goes as follows: right foot- left foot – right calf – left calf – right thigh – left thigh – hips and buttocks – stomach – chest – back – right arm and hand – left arm and hand – neck and shoulders – face. As in most physical exercises, the practitioner should first consult his/her doctor before practising progressive muscle relaxation if s/he has a history of muscle spasms, back problems or any serious injury that might be worsened by tensing muscles. If the instructor thinks that progressive relaxation is not appropriate for a specific group of students, s/he should employ other techniques to relieve stress. These might be the stage-by-stage relaxation, the body scanning technique or a visualisation method for relaxation (Jerard 2011g).

References

Austin, M. (2004). Cool Yoga Tricks. New York: The Random House Publishing Group.

Ellswoth, A. (2010). Anatomy of Yoga. New York: Firefly Books.

Hewitt, J. (1977). The Complete Yoga Book. New York: Schocken Books.

Jerard, P. (2011a). Yoga Techniques for a Healthy Spine. Article downloaded from http://www.yoga-teacher-training.org/2011/09/04/yoga-techniques-for-a-healthy-spine/ on 8 September 2011.

Jerard, P. (2011b). Yoga Relaxation Techniques for Extreme Stress. Article downloaded from http://www.yoga-teacher-training.org/2011/08/20/yoga-relaxation-techniques-for-extreme-stress/ on 28 August 2011.

Jerard, P. (2011c). Yoga and Progressive Relaxation Techniques. Article downloaded from http://www.aurawellnesscenter.com/2011/07/29/yoga-and-progressive-relaxation-techniques/?utm_source=Yoga+Teacher+Newsletter&utm_campaign=6de7efc800-Week_1_Yoga_Teacher_Training_Newsletter_08_02_11&utm_medium=email on 5 September 2011.

Jerard, P. (2011d). Five minute meditation techniques. Article downloaded from http://www.aurawellnesscenter.com/2011/07/22/five-minute-meditation-techniques/?utm_source=Yoga+Teacher+Newsletter&utm_campaign=31047433de-Week_4_Yoga_Teacher_Training_Newsletter_07_26_11&utm_medium=email on 29 July 2011.

Jerard, P. (2011e). Inner Focus – The Difference Between Meditation and Concentration. Article downloaded from http://www.yoga-teacher-training.org/2011/06/24/inner-focus-the-difference-between-meditation-and-concentration/?utm_source=Yoga+Teacher+Newsletter&utm_campaign=f0554086c4-Week_4_Yoga_Teacher_Training_Newsletter_06_27_11&utm_medium=email on 1 July 2011.

Jerard, P. (2011f). Instant Yoga Meditation Benefits for Beginners. Article downloaded from http://www.aurawellnesscenter.com/2011/07/30/instant-yoga-meditation-benefits-for-beginners/ on 30 July 2011.

Jerard, P. (2011g). Aura Wellness Center’s Meditation and Relaxation for Beginners (DVD).

Kadampa Buddhism (2007). How to meditate – Breathing meditations. Article downladed from http://www.how-to-meditate.org/breathing-meditations.htm/ on 7 September 2011.

Martins, F. (2011). Benefits of Yoga – How does Yoga help your body and mind? Article downloaded from http://www.aurawellnesscenter.com/category/yoga-for-stress/ on 9 September 2011.

Meditation Analysis (2011). Breathing Meditation. Article downloaded from http://www.meditationanalysis.com/breathing-meditation.html on 07 September 2011.

Robinson, L. (2011). Relaxation Techniques for Stress Relief: Finding the Relaxation Exercises That Work for You. Article downloaded from http://helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm#authors on 14 September 2011.

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

Yoga Vidya Gurukul (2010). Pranayama – A Science of Breathing (I). Article accessed from http://www.yogapoint.com/pranayama/pranayama_science_1.htm on 12 September 2011.

Andry Sophocleous is a certified Yoga teacher.  She teaches Yoga classes in Nicosia, Cyprus.

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How Can I Improve My Confidence with Yoga?

Tuesday, May 24th, 2011

yoga teacher trainingBy Dr. Paul Jerard, E-RYT 500

Confidence is defined as the state of feeling certain about the truth of something. When a person is self-confident, he or she appears calm and at peace, and trusts his or her own decision-making ability, allowing one to deal with stressful situations and difficult interactions. Confidence is a self-fulfilling prophecy: The more confidence one has, the more confident one feels.

Self-confidence and self-esteem are closely linked; and according to the “Harvard Mental Health Letter,” from Harvard Medical School, there is “convincing evidence that people with high self-esteem are happier, as well as more likely to undertake difficult tasks and persevere in the face of failure.” Dr. Michael Miller, Editor in Chief of the publication, has stated that “…self-esteem will come as a result of accurate self-understanding, appreciation of one’s genuine skills, and the satisfaction of helping others.”

Yoga provides an excellent outlet for gaining self-understanding and life skills. Regular Yoga practice gives students many increased physical capabilities and a calmer mental state. The benefits of Yoga are available to anyone who allows time to enjoy them. For Yoga teachers: Sharing some confidence-building asanas with one’s students will inspire them and help them to feel better immediately.

Here are three Yoga asanas to improve self-confidence:

1) Vrksasana, or Tree pose. Balance poses provide a challenge that can be adjusted to every skill level. Students build skill by bringing the foot higher and higher up the leg, or by closing the eyes, or bringing the arms overhead. The totality of balancing should banish negative thoughts and allow the practitioner to experience clarity of attention.

2) Ardha Chandrasana, or Half-moon pose. This side stretch and balancing pose literally opens up the body to the room, and gives students practice with feeling self-confident, while holding an open posture. The pose can be done against a wall or with a block if the student feels unstable.

3) Virabhadrasana I, or Warrior 1. Standing poses also inspire self-confidence, and this pose is named after an incarnation of Shiva. Standing tall, and feeling muscles at the ready, should help practitioners feel assured in the physical self.

After practice, reviewing the bodily sensations experienced during the different movements can be productive. For those of us who struggle with self-image, we may feel uncomfortable during poses that draw attention to our midsections or areas we might regard as less attractive.

Unlike many forms of exercise, Yoga is not focused on improving appearance. Practitioners enjoy a healthier body and appearance, of course, but the major benefits of Yoga practice relate to internal, rather than external changes. This can be a new and constructive change for practitioners.

© Copyright 2011 – Paul Jerard / Aura Publications

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GROW TALLER WITH YOGA

Sunday, December 26th, 2010

By Dr. Rita Khanna

The entire human organism is controlled by the hormones. Every system, every organ, every tissue, every cell is guided in its functioning by hormones. Any imbalance results in disease. In children, various hormones, many minerals, and nutrients play the role in good height growth. Hormones are the products secreted by the endocrine glands. The endocrine glands are ductless glands, which discharge their internal secretions directly into the blood stream, and greatly influence the relationship between our mind and body.

Various, ductless glands of the body are the pineal, the pituitary, the thyroid, the parathyroid, the thymus, the adrenals, pancreas, ovaries, and testicles. Height, stature, the shape of the face, the appearance, intelligence, bodily development, the complexion, the color and characteristic differences between men and women, such as the temper, the voice, the growth of the hair, mental and physical capacity, the formation of the body, and even the emotions are regulated by the functioning of these glands.

HUMAN GROWTH HORMONES (HGH)

HGH is a substance produced by a gland in the brain, called the pituitary gland. This gland is often called the master gland because it controls many of the other glands in the body. It is about the size of a pea, and it lies above the roof of the mouth, beneath the brain. Growth hormone prompts the liver to make a substance, called insulin-like growth factor (IGF-1).

These growth factors, along with growth hormone itself, travel through the bloodstream and cause growth and development to occur throughout the body. Major organs that synthesize IGF-1 are the human placenta, heart, lung, kidney, liver, pancreas, spleen, small intestines, testes, ovaries, large intestines, brain, bone, and pituitary. Improper secretions of the pituitary gland, and shortage of hormones, may result in abnormal growth.

GROWTH PLATE

Bow pose - yogaThe growth plate is the area of growing tissue, near the end of the long bones in children and adolescents. Each long bone has at least two growth plates – one at each end. The growth plate determines the future length and shape of the mature bone. When growth is complete, sometimes during adolescence, the growth plates close, and are replaced by solid bone. Whether a growth plate is still open, or not, can only be known through an X-ray. For those whose growth plates are still open, an increased amount of human growth hormone can lead to height increase. Growth hormone does not only serve to increase children’s height, it also helps transform fat into muscle. It helps to build up and maintain bones, and to maintain other organ functions.

yoga instructor certificationYOGA INCREASES YOUR GROWTH HORMONES OR HGH

Yoga is the safest way to boost human growth hormones, without any side-effects. The proper growth and functioning, of the various parts of the body, is possible only when there is a balanced secretion of all these hormones. Asanas balance the hormonal secretions from the various glands and affect the function of the pituitary, as do various breathing exercises that stimulate the brain. Any Asana, where the head is lower than the heart, will result in increased blood flow to the brain, and benefit the pituitary gland and its functions.

YOGA ASANAS FOR HEIGHT

fish pose - yoga• Asanas, recommended for increasing height, are Tadasana, Trikonasana Suryanamaskara, Shavasana, Sarvangasana, Matsyasana, Halasana, Paschimottanasana, Dhanurasana, Chakrasana, Sethubandhasana, Vajrasana, Shashankasana, and Usthrasana. They maximize the harmonious interaction of the endocrine hormones, secreted by the pituitary, thyroid, parathyroid, and adrenal glands during the adolescent growth spurt. Minute concentrations of vital endocrine secretions, including growth hormone from the pituitary, calcitonin from the parathyroids, and thyroxin from the thyroid gland, control the rate and extent of physical growth and metabolism.

• Dynamic and static Asanas, such as Pada-hastasana, Paschimottanasana, Halasana, Yoga- mudra, Matsyasana, and yoga teacher certification course Supta- vajrasana, which exert a powerful stretching effect upon the vertebro-spinal axis, hips and legs, profoundly influence the nervous and arterial plexuses, supplying and innervating the epiphyseal growth plates of the spine and long bones (femur and tibia). They promote maximal nutrition, and contribute to the development of the skeleton, before fusion of the epiphyses occurs – usually by the 16th year.

• Pranayama, such as Bhramari and Ujjayi, are very relaxing to the brain. When the human mind is relaxed and stress-free, it will increase the production of Human Growth Hormone (HGH).

• Besides Asanas and Pranayamas, proper diet for the bones and muscles is a must. It should include water, protein, become a yoga teachercarbohydrates, iodine, calcium, phosphorus, magnesium, and iron.

• An adequate quantity of sleep is also required to increase the height, and makes the body stronger. During deep sleep, growth hormones, produced by your pituitary gland, are released into your blood stream, and travel through your body, causing the thickening and lengthening of your bones.

• Do not forget to laugh, because laughter has numerous healing powers, and is also the best medicine for generating Human Growth Hormone.

Below is a technique of Sethu Bandhasana (Bridge Pose) for height growth:

yoga posture alignmentTECHNIQUE

• Spread mat or double-folded blanket on a flat ground.

• Now, lie down straight on your back.

• Bend each leg, at the knee, one-by-one.

• Both knees should touch each other.

• The heels and the toes should also touch each other.

• Take the heels quite close to the buttocks.

• Feet flat on the floor.

• Keep your hands, by your sides, parallel to the ground.

• By pressing the palms on the ground, lift the waist up.

• The middle part of the body should be lifted up, as much as possible, and it should be supported by both hands.

• The fingers, of the hands, should remain on the outer side, and the thumbs should point inwards.

• The waist should be supported with the hands.

• The arms, between the shoulders and the elbows, remain parallel to the ground, and the forearms, between the elbows and wrists, remain vertical to the ground, as a pole.

• Now, very slowly – straighten your legs one-by-one, with the right leg first, then the left leg.

• Both – thighs, knees, calf muscles, heels, and toes of the feet should touch each other.

• There should not be any angle at the knee joint.

• In this way, the shape of the whole body will be like a fly over a bridge.

• Hold this pose for as long as you are comfortable.

• When releasing the Bridge Pose, slowly fold the legs first, one-by-one, then remove the hands and put them on the sides of the body; slowly put the body back down on the floor.

• Relax.

BENEFITS

The Sethu Bandhasana enhances the functioning of the endocrine system, which regulates secretion of the hormones. It increases flexibility and elasticity of the body, strengthens the lower back, abdominal muscles, and opens the chest. By the practice of this Asana, the vertebrae of the spinal column, shoulders, upper arm, both forearms, elbows, wrists, palms, fingers, neck, back, waist, thighs, knees, and the calf muscles, experience energy and vitality. By its regular practice, one becomes free from psychological abnormality, if any; and obtains a life filled with good thoughts, hopes, and joy.

If one follows the above Yogic lifestyle, religiously, which includes regular Asanas, Pranayama, adequate sleep, and a healthy diet – one can ensure maximal growth and development of the body.

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.

Also conducts online Yoga Courses & Naturopathy Guidance.

Mobile: + 919849772485

Ph:-91-40-65173344

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Website: www.yogashaastra.in

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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Yoga and its Benefits to our Health

Friday, August 6th, 2010


By Joanne Dagato


The practice of yoga is more than 5,000 years old, and it’s more popular now than ever. Yoga can help us become fully focused on the body, breath and mind. It refreshes us. it helps us move from distress to de-stress. Yoga is not a set of exercises but a state of mind. Yoga includes physical exercises that seek to relax and still the body, breath to focus the mind, relaxation to quiet the body and mind, chanting to arouse and then calm the emotions, and mediation to center the spirit.

Most doctors will only treat the disease but Yoga can treat the whole person. When there are mental, emotional or imbalances, the stress will tend to appear in the weakest organ of the physical body. yoga also massages all organs of the body. Yoga is perhaps the only exercise that can work on through your internal organs in a thorough manner, including those that hardly get externally stimulated during our entire lifetime. You can assist in the healing of your own body, because once you learn the techniques, you can use them for the rest of your life.

Moving muscles slowly will relax and loosen them, allowing better blood and lymph flow to restore the body and renew energy. Lymph fluid is filled with white blood cells that go to areas of the body that need repair. Because the lymph doesn’t have a dynamic pump behind it, like the heart for blood, we can assist the flow through deep breathing and stretching.

Yoga means Union, it unites the body, breath, mind and spirit. It is very important to learn how to breath in Yoga. The breath will bring intuition to your postures. good breathing is reassuring, soothing and healing. Breathing will help you hold the yoga postures.

Practicing yogic breathing makes the heart beat slow down, respiration steadies and blood pressure decreases. Most of us never take a deep breath all day long. Relaxation techniques are considered deeply healing on many level. Pranayama, like mediation, also has profound effects. Both assist the mental and emotional response of the person to the health condition, You can detach from the disease and go to a higher level of existence. Most of us breathe very shallowly into the lungs and don’t give much thought to how we breathe. Yoga breathing exercises, called Pranayama, focus the attention on the breath and teach us how to better use our lungs.

With Yoga, as in life, we need a base from which to move. Each yoga posture has specific structural and functional effects. By lacing pressure on the organs, the poses massage and help tone them. by stretching the muscles it bring fresh blood to that area. Blood circulation improves and the lungs respond with a more efficient breath. Increased oxygen reaches the tissues and every cell, tissue, organ and system reaps the benefits.

Many poses act on the endocrine glands by bathing them with fresh blood, which carries oxygen and vital nutrients to help with the overall functioning. Other postures and well as breathing can regulate the nervous system.

Yoga helps clean blood of waste material (through lymphatic stimulation), and trains us to loosen muscles and joints that are ignored in our day-to-day lives. Routines like sun salutation get the blood flowing as we warm up and free our body to experience the new stresses we will face. The practice also gets us to handle the weight of our body more effectively, which builds bone and muscle strength so we are more resilient to the frailty that afflicts many. This is why power yoga practitoners have great bodies.

The stretching of yoga aims to expand, not strain. Straining blocks your ability to listen to what the body is telling you. See what your body can do. I call it a soft face, No frowning, clenching your jaw and holding your breath are signs that you need to back off the pose a little. As we age, it becomes increasingly difficult to do certain things such as; climbing the stairs, getting out of a chair. But practicing Yoga gives us the ability to continue to do these things into our old age.

As a whole body system, yoga develops body awareness and places emphasis on alignment. This means that the whereabouts of each body part (feet, knees, hips, spine, shoulder, head) affect all the others. We have limited mobility in our backs because in the normal day to day activities we have limited range of motion. We may bend a little to the front but not to the sides and certainly no back bending. This is a huge cause of “pulling our backs out”. This is where Yoga is so important. We are only as young as our spine is flexible. By flexing our spine by turning and back bending, we help our spine stay young.

The driving force of yoga is aimed at the monumental, life-changing discovery of who and what you actually are. This is precisely how yoga works, how it makes you feel good. Yoga helps you experience the truth. The truth- which, you discover is goodness. The implications of knowing the truth is massive. Thus Yoga gives you the strength to unravel the truth with which you will begin to live with security, confidence and inner psychological peace. Such great are the benefits and properties of Yoga. Yoga changes your life.

Yoga acts positively in maintaining the health of the human body. One of the most prominent benefits of Yoga is the ability to be young once again. Apart from revitalizing the mind, Yoga rejuvenates the body as well. People, who constantly practice Yoga, have found immense benefits from it and feel better than what they felt in their younger years. There is a very famous concept in Yoga philosophy. According to it, a person’s age is determined by the flexibility of his spine, not the number of years he has lived.

Yoga helps in slowing down the aging process, by providing elasticity to the spine, firming up the skin, removing tension from the body, strengthening the abdominal muscles, eliminating the likelihood of a double chin, improving the quality of loose arm muscles, correcting poor posture and so on. Thus, of the numerous benefits of Yoga, anti-ageing is an important one. All you need is patience (remember, there is no one day benefit policy!!) and the determination (you need to be strong willed to practice every day) to practice Yoga.

Yoga increases the mental competence in a person, making him/her feel younger. It possesses the power to fight the internal as well as the external diseases and dangers. This is the key to help an individual to live longer. There are various types of Yoga, of which Hatha Yoga basically aims at making people live long. Some of the anti-ageing properties of Yoga are long life, increased resistance to diseases, increased vitality, and rejuvenation of glands, looking young, improvement in vision and hearing and many other mental and emotional benefits.

Remember, there is no magic potion that can extend the longevity of life. If there is any key to longer healthy life, it has to be Yoga. One can successfully extend the period of life by constantly following Yogic practices. Even the tiniest detailing of ageing, such as gray hair can be dealt with Yoga. By practicing inverted Yoga postures, you can turn back gray hair to its natural color. These practices also delay the onset of gray hair, thereby making a person look younger. Even people with the inability to get up on their own, can enjoy replenished flexibility and freedom from joint pain, by practicing Yoga. Doing yoga cultivates a balance between the flexibility and strength of the muscles of the body, often the real culprit in back pain. Most people are tight in key areas affecting the spine, for example in the hips and shoulders. A system such as yoga, which releases the tension in the muscles, should improve back pain. While the emphasis is on stretching and flexibility, yoga also develops muscle strength.

The effects on children practicing yoga are great. Yoga helps make the children more flexible and coordinated. It helps increase self esteem in children as they gain control over their minds and bodies. It helps children learn self-discipline with the help of certain poses, which make them breath and think in certain ways. It helps children control stress and relax. It helps them calm down and focus in their studies in a better way. Yoga helps develop their creativity and imagination. They become more aware of their surroundings and their instincts are sharpened. Children practicing yoga eat better and choose healthier foods over junk food. Children develop better emotional responses and compassion, teamwork and leadership skills. Yoga improves their digestion power and strengthens their immune system. Hyper active children practicing yoga, learn to direct their extra energy and build stronger concentration power. Yoga has also proven to be beneficial for children suffering from down syndrome, cerebral palsy and autism. Yoga induces a person to discipline his body, breathing and thoughts. Therefore, many children learn to discipline themselves without any adult controlling them.

Meditation and relaxation helps heal the body and re-energizes the body. It allows you to be refreshed and brings your body, mind and spirit back into balance. This should be at least 20 minutes. While in mediation whenever your thoughts stray, bring them back to your body. A good relaxation practice would be to put a small object like a pebble between your eyebrows while lying down in corpse pose. This way you can concentrate on that object and not on what needs to be done today. Tense up an area of the body like your toes and then relax them. Go to the next part like your right leg and then relax it and continue this exercise until you get to the face. Practice breathing slowly (4 seconds on the inhalation and 8 seconds on the exhalation). You kind of take a mental holiday and become less preoccupied with the little worries of day-to-day life.

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Yoga and Health

Wednesday, March 18th, 2009

Side Warrior TwistBy Emma Gleaves

Yoga and Health are closely related – some believe that Yoga is a science of health. When Yoga is practiced correctly, it can bring many benefits – physically, mentally and emotionally through its holistic approach.

Yoga practice teaches people a new lifestyle and a new way of thinking. Asanas, (postures), not only improve the flexibility and strength of the musculoskeletal system but have many other physiological benefits such as:

Decreased pulse and respiratory rates

Decreased blood pressure

Endocrine normalisation

Improved eye-hand co-ordination

Improved posture

Increased energy levels

Weight loss, eg through increased metabolism and stimulation of the thyroid gland

Improved sleep (improved quality and therefore less sleep required)

There are also psychological and biochemical benefits to asanas and these include;

(Psychological)

Improved moods

Increase of self-acceptance and self-actualisation

Decrease of anxiety and depression through focusing the way emotions are expressed in the body

Improved concentration, memory and attention

(Biochemical)

Glucose, sodium, cholesterol and triglycerides decrease

Vitamin C increases

There are a number of chakras located in the body and these have direct links to endocrine glands. They are part of a complex interdependent system and each relates to a physical function, for example, digestion, respiration and circulation. It is important that these messenger systems of nerves and hormones are kept in balance to regulate the body’s physical and emotional balance. Asanas can be used to target areas which may be out of balance.

Whilst many of the above benefits are also applicable to general exercise, Yoga asanas are preferable due to the fact that the parasympathetic nervous system dominates and slow dynamic and static movements take place which decrease the risk of injury.

Whilst asanas are the most well known aspect of Yoga practice, Yoga Breathing, (Pranayama) is also important and closely related to a person’s health.

According to Swami Sivananda, the benefits of pranayama include:

“The body becomes strong and healthy. Too much fat is reduced. There is luster in the face. Eyes sparkle like diamonds. The practitioner becomes very handsome. Voice becomes sweet and melodious”

Breathing patterns can affect the spine in various ways, for example, movement of the ribs and changes in pressure within the chest and abdomen. Exhaling can help relax muscles which can be used as an aid to reduce pain.

Mental performance can be improved through increased brain activity, for example, by breathing through one nostril at a time. Electroencephalogram (EEG) studies of the electrical impulses of the brain have shown that breathing through one nostril results in increased activity on the opposite side of the brain. Some experts suggest that the regular practice of breathing through one nostril may help improve communication between the right and left side of the brain.

Breathing correctly distributes oxygen to the organs and brain, expels waste carbon dioxide and has control over the flow of energy in the body.

Breathing techniques are employed within the relaxation and meditation techniques of Yoga.

Relaxing the body allows an increase in the flow of blood bringing nutrients to cells and speeding up the removal of waste products. It also quietens the mind. Meditation augments relaxation, introduces perspective and creates peace in the mind and emotions.

The inclusion of relaxation and meditation is not only a physiologic antidote to stress, (which in itself is the cause of many ailments), but is also said to help reduce pain due to the focus on self awareness.

Pain can also be managed through Yoga by helping the brain’s pain centre regulate the gate-controlling mechanism located in the spinal cord and the secretion of natural painkillers in the body. Research shows that Yoga can be used as a healing aid for such conditions as Asthma, respiration problems such as Bronchitis and Emphysema, back pain, migraines, hypertension, fatigue and rheumatism.

Indra Devi, author of many books on Yoga suggests that with Yoga:

“You will be able to enjoy better sleep, a happier disposition, a clearer and calmer mind. You will learn how to build up your health and protect yourself against colds, fevers, constipation, headaches, fatigue, and other troubles. You will know what to do in order to remain youthful, vital and alert, regardless of your calendar-age; how to lose or gain weight; how to get rid of premature wrinkles, and keep a smooth skin and clear complexion.”

Yoga slows down the aging process by giving elasticity to the spine, firming up the skin, removing tension from the body, strengthening the abdominal muscles, eliminating the possibility of a double chin, improving the tone of flabby arm muscles and correcting poor posture. Other anti aging effects may include improved vision and hearing, (due to better nerve and blood supply) and a more positive mental/emotional state.

Swami Sivananda says that “By practicing the Asanas regularly, men and women will acquire a figure which will enhance their beauty and that suppleness which gives them charm and elegance in every movement,” and “be endowed with a peculiar glow in his face and eyes and a peculiar charm in his smile”

Research shows that women who practice Yoga report more body satisfaction, less self-objectification, and greater satisfaction with physical appearance (compared to women who don’t do Yoga).  As Yoga encourages listening to your body there are also fewer symptoms of eating disorders reported by women who practice Yoga, perhaps because the discipline of Yoga makes encourages different thinking about the mind and body by enhancing the mind-body connection.

Yoga encourages a healthy diet and internal and external cleanliness to promote good health and vitality.  A good diet is essential as vitality comes from the body’s energy resources and resistance to disease is increased when there is no “traffic jam” of toxins and impurities.

Yoga is also beneficial on a mental level in that is it said to result in the reduction of feelings of frustration, persecution and insecurity and increased feelings of poise, serenity, contentedness and patience.

The effects of Yoga upon character as noted by Dechanet in Christian Yoga;

“Yoga also produces a more active, willing and generous disposition. It quickens the life of faith, of love of God and our neighbour. It quickens our sense of duty and responsibility as men and, above all, as Christians”.
“It follows that Hatha Yoga influences character to the good. One man, after some weeks of practice, admits he no longer knows himself, and everyone notices a change in his bearing and reaction. He is gentler, more understanding. He faces experience calmly. He is content; the pinpricks of life affect him less or not at all. He is in command of his own will and goes about his studies without fear and anxiety. His whole personality has been altered and he himself feels it steadying and opening out; from this there arises an almost permanent condition of euphoria, of ‘contentedness’ “. “You will feel that gentleness and sympathy come more readily. You will not feel like venting your spleen on others as frequently as before, and if it should occur, you will regret it all the more. You will make a kind of pact of non-violence with yourself. You will still have fits of impatience often enough, and even of anger. But something will be telling you that this is not only bad but even useless, and that it really is not worth the trouble to fly out and get beside yourself for nothing. ‘A great need for sincerity -will bring you to detest, more than others do, not only lying but all forms of duplicity and dissimulation. You will sense the more keenly whatever is not genuine, and even what is merely conventional in speeches and words, and also in attitudes that men think they can take up in order to edify, but more often they take up lest they should lose face”

Yoga may reduce annoyance with others and others’ annoyance with you. If you become less irritable, you tend to irritate others less and tend to be less irritated by what others do. If you develop a cheery spirit, you will find that this is catching!

To conclude, Yoga is beneficial for physical health and improved relaxation. It increases stamina, vitality, zest for life, clarity, concentration, motivation, willpower, self-confidence and awareness, creative insight, love for all and inner peace and happiness.

Happiness is a state of mind and the mind is supported by the body – a healthy mind lives in a healthy body.  Without physical health you would not be completely happy and without mental happiness you wouldn’t be completely healthy.

Emma Gleaves is a Certified Yoga Teacher who teaches in Bolton, Greater Manchester, Great Britain.

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