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Everyone Can Benefit From Yoga

Wednesday, July 13th, 2011

yoga teacher trainingBy Susi Gibbins

In recent years Yoga has become more and more popular and accepted into the “mainstream”. It is no longer viewed as some “far-out”, strange and unusual ritual that only really “bendy” people do. Many once believed that Yoga was some sort of foreign religion. All these ideas have been proven incorrect. The general population now knows and is discovering that Yoga can be practiced by anyone and although it has spiritual properties it is not a religion. People are discovering the importance of a regular Yoga practice, finding all of its wonderful benefits. As people are learning more and more about the necessity of good health and caring for the body, inside and out, they are turning to Yoga. Unlike certain sports, that over time break the body down to the point of having to stop the activity all together, Yoga can be practiced for a lifetime. The physical benefits of Yoga can be helpful for all ages. When practicing Yoga there is a mind, body, spirit connection that is developed and this connection can also work wonders for the whole body and soul regardless of age or body type. Yoga has helpful properties regardless of ones physical abilities. All people can feel the positive effects from a Yoga practice.

Children of all ages can benefit greatly from practicing Yoga. In today’s modern times kids are very busy and often over extended with activities and responsibilities. Going to school alone takes a large amount of time, not to mention a lot of mental taxation. Then, there’s homework and after school activities taking away more precious time. Yes, it’s important to have all of these things included in a child’s life but often, it’s just too much. There are a lot of pressures placed on children to perform, participate and succeed. These days, most children are under great stress. They have endless homework, tough competition, student relationships and pressures from peers. They have to deal with so many various problems. Through Yoga, children can learn ways to relax and get control of stress in their lives. Practicing Yoga can help tremendously, giving a child the opportunity to decompress, relax and forget about daily pressures for awhile. In a child’s average day there maybe no time to just “do nothing”. Their minds and bodies are engaged in one thing or the other for the entire day thus resulting in a very stressful state. They never have the opportunity to relax. It’s important for parents to provide their kids the opportunity to take a Yoga class. Kids who take the time to practice Yoga will learn how to “turn-off” the mind and become still; a concept that many can’t even comprehend. When children start

Yoga at a very young age, say in the primary grade level, they can develop the skills necessary for relaxation. Yoga for kids can be taught in a very fun and playful way teaching them Yoga skills and giving them Yogic benefits without them even realizing it. Learning Yoga at a young age not only helps them mentally, but it can help develop their physical body as well. Yoga will help kids become more coordinated and flexible. It will teach them relaxation skills that they will be able to use for the rest of their lives. Children are naturally more flexible then adults and when Yoga is practiced through childhood onto adulthood that flexibility will be maintained. Practicing Yoga through the teen years will help students develop relaxation skills useful for stressful college years and on into adulthood. When we learn how to relax at a younger age, those skills can serve well as an adult. It comes almost naturally as opposed to something that needs to be thought about. Many studies have shown that children, who practice Yoga, are able to concentrate for longer periods of time. Kids learn to focus their mind more effectively. With Yoga, children can build their body, reduce stress and learn self-discipline.

Another age group that can really benefit from a Yoga practice are (whom I like to refer to as), the “young at heart!” This is the population of people who are elderly and perhaps not as mobile as before. As people are living longer there are a growing number of folks in this group. Chair Yoga is a perfect alternative for this group of individuals. As mentioned before, Yoga can benefit people at any age and this rings true here as well. Using a chair as an aide to assist with poses is perfect for this age group. If an individual has been practicing Yoga throughout their life they will be much more capable with many Yoga poses as they age but even if this is their first experience with Yoga they can benefit a great deal with certain modifications. A chair offers support and aides with balance. Most people view a chair as a tool for rest and relaxation; a place of comfort so to speak and therefore a good prop to use when learning new skills at an older age. Many exercises can be preformed by just sitting in the chair. Leg lifts, ankle rolls, knee bends, arm and shoulder exercises, and spinal twists can all be practiced in a comfortable seated chair position. Sometimes the ability to balance suffers with age and by practicing Yoga exercises in a seated position or standing near the chair, gives the individual peace of mind.

Regular Chair Yoga practice not only helps improve the body but also the mind. It offers the individual a certain independence and increases self-esteem. It’s less intimidating when the whole class is using a chair for their practice. The chair can also aide with standing poses, offering something to hold on to for extra support. For example, a modified tree pose might be achieved by standing behind the back of the chair, one foot anchored on the floor and ankle of the standing leg, one hand holding the back of the chair and the other arm lifting overhead or at the hip. Warrior II may be modified by coming into the stance as low as possible sideways behind the chair holding onto the back of the chair with the arm closest to the chair and taking the opposite arm parallel to the ground, or close to parallel. The chair can also be used to help with flexibility. For example, if downward dog pose is no longer possible in its full form; if a person can not easily lower the body to the ground, the chair can aide in providing a modification. One can use either the back of the chair or the seat of the chair to bend over into a modified downward dog pose. Always make sure that the chair is stable and does not slide or move in anyway! As a Yoga teacher, this type of Yoga practice, Chair Yoga, can be used at nursing homes, retirement communities, senior centers, adult day care facilities and assisted living facilities. I have used the elderly here as an example of who can benefit from a Chair Yoga practice but I would also like to mention that Chair Yoga is not only a practice for senior citizens. It is a very beneficial type of Yoga for people with disabilities, the overweight or obese and can also be helpful for office employees and people who sit at a desk for hours.

Women who are expecting a baby can also find many benefits to practicing Yoga. Ideally, if she has already been active in a Yoga practice before becoming pregnant many Yoga moves and poses would be easier since flexibility and range of motion already exist. However, women who have never practiced Yoga before will also benefit. Regular exercise is beneficial during pregnancy and choosing a class specifically designed for pregnant women is an excellent choice. Going to a Prenatal Yoga class allows the expectant mother to learn poses that will aide in delivery. Keeping the body limber and staying flexible can make labor feel less painful. Controlled breathing is also an aspect of Yoga that will help pregnant women as they go into labor. Expectant moms will learn how to breathe more deeply and evenly. Using the Yoga approach to deep, calm breathing can benefit everyone but especially women in labor. Prenatal Yoga helps moms to relax and it’s a great way to keep worries under control and helps them become more centered and tranquil, staying in the moment. Expectant mothers can also get an aerobic exercise without high impact. Low impact Prenatal Yoga helps keep muscles strong without the risk of injury and exhaustion.

Pregnant women may feel stress and pressure about becoming a parent and about the delivery itself, but through a regular Yoga practice meditation techniques will be learned which will aide greatly in the labor and delivery. Learning how to relax and focus will also help after birth as new pressures of caring for a newborn arise. Taking a Prenatal Yoga class will help teach pregnant moms how to properly move their bodies throughout the different stages of pregnancy. In a class designed especially for them they will be guided as to what poses to do and not to do based on the trimester they are in. Women participating in a Prenatal Yoga class will also be surrounded by other expecting moms giving them the opportunity to share experiences and concerns and to build camaraderie and gain friendships. These friendships and connections may even continue on long after their births as their babies grow up together offering future playmate opportunities. A new mom may also join a Postnatal Yoga class which is a great way to support the body’s recovery after birth. In a Postnatal Yoga class, postures, breathing techniques and meditation offer a practice that supports healing, relaxation and toning. New moms can bring their babies for an experience that incorporates Yoga and bonding with the baby. Postnatal Yoga classes are a wonderful way to connect with other new mothers in a supportive and healthy environment. Some of the benefits of taking a Postnatal Yoga class are, strengthening of the back, abdominal and pelvic floor muscles, releasing tension in the shoulders and neck muscles and helping to improve posture. It can also decrease overall stress and promote relaxation, rejuvenate the mind and increase energy.

These are just a few examples of how Yoga can help specific people. I believe Yoga can benefit everyone! Anyone practicing Yoga will learn how to connect better with the body and mind. Yoga will teach you how to relax and still the mind. It will strengthen and tone the muscles and give you inner peace. I would like to offer Yoga to people who may not fit into the “mainstream” type of Yoga class. Offering a class that allows people who may have limitations to feel comfortable practicing within their own abilities is my goal. I believe any Yoga class can offer this by just encouraging the student to only do what they can, but some people may feel intimidated when surrounded by very capable and experienced yogis. So, offering specific classes for specific needs, ie. Chair Yoga, Pre and Postnatal Yoga, Kids Yoga and Yoga For the Rest of Us (for those who don’t feel comfortable in a more advanced type class) gives an individual choices and options that best suit them.

Sources:

http://EzineArticles.com/?expert=Duia.Chi

http://www.yoga-teacher-training.org/2010/04/09/benefits-of-chair-yoga/

http://www.silversport.com/2011/01/4-benefits-of-prenatal-yoga/

http://www.yoga-teacher-training.org/2010/04/29/prenatal-yoga-benefits/

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Cancer Patients Taking on Yoga

Wednesday, June 1st, 2011

yoga certificationBy Kristy Dawson

Within the medical and health care community, the increased focus on specialization has had a profound effect on patients with individualized focus on different health issues. Even though most of the impact has been in a positive manner, there are some ways that specialization has had a negative effect. Specialization has led to busier schedules, with more treatment and testing, which can often create high levels of stress for patients. Fortunately, there are a number of great numbers of complementary treatment options for patients, such as Yoga, that help to alleviate the stressors and side effects of treatment.

One of the largest reasons people take up Yoga during the cancer treatment process is because people can sign up for different types and schedules of use. Many patients take part in long sessions, once or twice a week, for an hour at a time. Others may decide to partake in daily sessions, when they wake up, and before they go to bed.

The physical benefits of Yoga have helped to make it one of the most used exercise options these days, and it can be just as beneficial for cancer patients as well. Most cancer patients turn to Yoga as a complementary therapy option because it is known for helping to alleviate side effects of normal treatment. Many cancer patients undergo regular schedules of chemo and radiation that bring on side effects like dizziness and nausea. Using Yoga regularly has been proven to help lessen cases of dizziness and nausea with patients. Aside from just helping with treatment side effects, Yoga has a great effect on reducing body pain as well. For patients of any illness, especially arthritis, Yoga can be extra critical because of its ability to reduce pain and improve the body’s flexibility.

The help that Yoga can bring to the mental aspect of treatment can often be critical in improving the quality of life for cancer patients. With busy schedules of tests and treatment, the use of Yoga as a source of meditation and peace of mind is a welcome departure. An excellent example would include the use of Yoga by mesothelioma patients. This is a cancer that develops from asbestos exposure in the lining of the chest and abdomen area with a severely low life expectancy. These patients are able to use Yoga as a source of stress relief, in a time that is often heavy with fear and anticipation.

It is with great reason that Yoga has become so popular with cancer patients and others within the medical community. Along with other complementary therapy options, Yoga provides an activity that not only has great physical benefits, but it can also allow for a crucial mental break from the rigors and stress of cancer treatment.

References:

1. http://www.yoga-teacher-training.org/2011/05/23/the-oldest-style-of-yoga/

2. http://www.medicinenet.com/arthritis/article.htm

3. http://www.asbestosexposure.org/

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Yoga for Sinus Problems

Wednesday, May 18th, 2011

yoga teacher trainingBy Sangeetha Saran

Yoga can be one of the greatest cures for those people that suffer from sinus conditions. Whether one suffers from constant migraines or a stuffed nose, there are some Yoga poses that will help to alleviate such annoying sinus conditions.

The standing forward bend is one great pose to try out for alleviating sinus conditions. This pose entails reaching over to touch in the direction of the floor. One must try to remain as straight as possible (without locking the knees), and then place one’s hands in the furthest comfortable direction toward the floor. When doing this pose, it is important to remember to try to keep one’s knees as straight as possible, without locking them.  It can be easy to bend knees doing this sort of pose, but if one bends the knees, then sinuses must stay at a downward angle for the condition to be alleviated.

Another pose to try out for alleviating sinus conditions is the downward facing dog. This pose will allow one to have better breathing, since it works to expand the chest area. When doing the downward facing dog, it is important to remember to breathe in and out through the nose if possible. This will allow the nasal passages to clear and will help one to feel much better.

Unblocking sinuses can also be easy with other types of poses such as the bridge or the plow pose. These poses will naturally work to clear the sinuses and will allow one to breathe better. The longer that one remains in a pose such as the plow pose or bridge, the better his or her sinuses will become cleared. It is recommended to try holding these poses for 20 seconds up to five minutes, depending on one’s ability.

The seated forward bend is another Yoga pose that helps sinus conditions. With this pose, a person should always make sure that the bend comes from the hip joint.

The neti pot is another great tool to use in clearing one’s sinuses. A neti pot is a little pot that has a long spout. When using the neti pot, a person should fill it with warm water and dissolve a half teaspoon of salt in the water. Then, one should pour this water through one of the nostrils to clear the sinuses.

Overall, these are some of the best Yoga for sinus techniques to try out if a person wants to clear his or her sinuses. Since Yoga helps to improve the overall breathing of an individual, it is truly a great and powerful aid in helping to clear sinuses.

© Copyright 2011 – Paul Jerard / Aura Publications

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Yoga and Bi-polar Disorder

Monday, April 4th, 2011

yoga teacher trainingBy Monique Lanthier

Can yoga cure bipolar disorder? Researches have proven that yoga can help depression. Depression is one of the symptoms of bipolar disorder, it is wise to say that yoga can help individuals with bipolar disorder. Is there a cure? Unfortunately no. Just like diabetes, there’s is no cure. With proper medications, lifestyles changes and awareness of the disorder, an individual can control the onsets of mania and depression phases.

This essay will enhance your knowledge of bipolar disorder, and bring you awareness of the positive impact of yoga has a mean of lifestyle change which has a positive impact of the quality of life of the individual with bipolar disorder.

Bipolar disorder is mainly known for its abnormal fluctuations of mood swings; that goes from one pole to the next. These mood swings varies from periods of excitement known as manic phase, to periods of serious melancholy known as depression stage. Bipolar is not to be taken lightly, this extreme mood swings can have severe impact on the individual and to all the people surrounding him. Behaviours such as extreme spending, psychosis, weeks of insomnia, severe depression, aggressive behaviour, suicide attempts and suicide are common behaviour for a bipolar individual.

In between these periods of mania and depression, there is a period of stability, which is not always a period of joy, because the individual faces the consequences of the onset of manic or depressive state, such as bankruptcy, loss of friendship, loss of spouse, loss of work, legal issues, and so forth.

The organisation for bipolar affective disorders states that 3% of the population has this condition; and not all of them are diagnosed, and not all of them diagnosed have the proper medication and lifestyle changes.

There are different types of bipolar disorder known as

Type 1 bipolar

Type 2 bipolar

Rapid cycling

Mix

Cyclothymiacs

• Complete information of these types and variations can be found on the web side of the Institute of Mental Health. www.nimh.nih.gov

These mood swings are caused by a manifestation of chemical imbalances of the brain. These chemicals substances such are noradrenalin, dopamine and serotonin are neurotransmitters. In bipolar disorder, there’s an alteration of the neurotransmitters, which affect the mental state of the individual. Depression arises when .serotonin and noradrenalin diminish and manic episode arises when there’s an excess of dopamine.

There’s no clinical study that proves that yoga alone can cure bipolar disorder. The centre for Addiction and Mental Health are presently undergoing a clinical trial on the impact of yoga on bipolar individual. The clinical trial started in September 2007 and should be concluded in February 2011. The hypothesis of this study would like to prove that bipolar individuals that are treated with yoga and medications would show a reduction of depressive symptoms and an enhancement of a quality of life compared to the individuals that are treated with psycho education and medication.

As mentioned above, depression stages are triggered by a diminishment of serotonin. Many researches and reports shown us that in Yoga practice, the serotonin level increases; therefore when it’s done on a regular basis it is unilateral to say that depression is decreased.

Yoga is not only a question of poses but also breathing and meditation. Breathing is an essential part of yoga practice. Exhalation as a calming effect on the body,; therefore when the individual is agitated it would be wise to practice retention breathing. This practice would oxygenate the blood. On the other hand, when the patient is depressed, it would be helpful to focus on vital energy known as prana. Prana is in every living thing but mainly in the air we breathe and when we breathe in prana we store it in the solar plexus area. This stored energy will be helpful for the depressive épisodes. According to the National Institute of Mental Health and Neuroscience in India; hatha yoga has a success role for treating depression. A study shows a success rate of 73% of depressive individual treated with sudarshan kriya. This rhythmical breathing helps the mind to produce chemical messengers that travels the nervous system to the immune system which results in an overall betterment of the body and the mind.

Yoga is the union of the body, the mind and the soul. One of the main objectives is to bring the mind under control. In a bipolar individual, the mind swings from one pole to the next. Needless to say, yoga practice could help stabilize the mind from its lethargic or agitated state.

Yoga is often accompanied by meditation. In meditation we learn to shut out thoughts. Easier said than done, but just like anything else it should be practice on a regular basis and the individual will be able attain a level of ultimate concentration and devotion. Bipolar minds are greatly agitated during manic state and negative thoughts enter the mind in depressive state.  Meditation would help the individual with bipolar disorder to accept and shut out the thoughts and focus on the present moment. Focussing on the present moment is a practice that should be done on our daily activities and not just during meditation. When an individual is walking he should concentrate on walking, when he’s drinking water he should enjoy the refreshing moment.

As mention before, a bipolar individual should make lifestyle changes such as exercising, omitting alcohol and drugs, eating properly and sleeping adequately. Sounds familiar. A yoga way of life is all about satvic food, such as fruits, vegetables, nuts, water and dairy products. A bipolar daily diet should consists of 6 to 8 glasses of water,10 portions of fruits and vegetables , two portions of carbohydrate and proteins at every meals Proteins can be from animal meat; but eating red meat is not beneficial on the nervous system and bipolar need to apply changes to avoid mood swings.

Exercise should be part of a bipolar individual daily routine. Exercises stimulate the metabolism, oxygenate the blood and enhance the reproduction of endorphin which brings a sensation of well being.

In Yoga practice, some poses are meant to be calming and others energizing. It is important for the bipolar individuals to be aware of the state is in; and chose the pose that would be more beneficial for him. For example, backbends are calming and soothing. Individual should be cautious of the type of yoga ant the time of day he practice his poses. For example, bipolar individual are at high risk for insomnia; it wouldn’t be recommended to do power yoga before bedtime. Kundalini practice, meditation or relaxation would be wiser.

In conclusion, it is wise to say that a yogic way of life is beneficial for an individual with bipolar disorder. As cautioned before, yoga doesn’t replace medication. It’s practice will help the individual to listen to his body and give it the proper care to help him live a productive, happy, and healthy life.

Namasté

Monique Lanthier will be teaching Yoga classes in the near future in Gatineau, (Québec), Canada.

© Copyright 2011 – Monique Lanthier

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Yoga for Christians – is it Bad?

Tuesday, March 1st, 2011

yoga teacher trainingBy Sangeetha Saran

For some Christians, the question of whether Yoga and its religious roots can be separated, poses a stumbling block. However, the practice of Yoga does not contradict Christian beliefs. Rather, Yoga can be used as an aid to living a more Christ-filled life.

The origins of Yoga should not be a problem for a Christian who is using the relaxation and exercise techniques to deepen his or her awareness of the Christian life. Yoga is a philosophy, and a way of life, not a religion. Yoga is a system of practices for the development of human potential and has become a valuable practice in the lives of people of all religious faiths.

Yoga can enrich the spiritual life of a Christian the same way as for a practicing Hindu or Buddhist. Yoga aids all who practice religion, by balancing the nervous system and calming the mind through its postures, breathing control, meditation, stretches and meditation. The practice of Yoga is comprehensive enough so that anyone can find techniques that will not conflict with his or her personal beliefs.

Practicing Christians should take from Yoga what makes sense to them and deepens their own faith and spiritual commitment. Today, Hatha Yoga is practiced by Christians, Jews, Buddhists, Moslems, Hindus and people of no particular religious affiliation.

Hatha yoga, originally developed to help people sit in meditation with a calmer body and a quieter, more focused mind, has all the elements of other forms of Yoga. Outside of India, the enhancement of spiritual beauty is rarely taught in Hatha Yoga.

For a Christian, two of the biggest obstacles to prayer are a restless mind and a restless body. Yoga addresses both of these obstacles. Physiologists tell us that the most effective way to unload tensions is through contraction and relaxation of the muscles and deep breathing; these are two basic elements of Hatha Yoga.

Practicing yoga has healthful benefits for everyone. The deep breathing, stretching, and strength-training exercises are wonderfully relaxing and beneficial to spiritual and emotional health. Yoga is unequivocally good for Christians when they use the elements of yoga to improve their physical, mental and spiritual well-being.

By reducing tension and stress, Christians are able to give more time to prayer and Bible study. The meditational component of yoga can be used to meditate on biblical truths or passages, leading to peace and contentment. Yoga does not take anything away from Christians, but rather enables them to focus more deeply on their spiritual lives.

Yoga is India’s gift to the world, and it can be used selectively with benefits by people of different religious and philosophical beliefs.

© Copyright 2011 – Sangeetha Saran / Aura Wellness Center – Publications Division

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Yoga as an Art of Living – Alleviate Stress

Saturday, October 16th, 2010

By Claude Aoukar

Yoga can help alleviate stress, give you some pleasure and enhance the objects you are working on, even when you are drown in a mountain of unfinished schedules and overwhelming paper works. All you need is a short break as a gateway.

In his book on “Ethics”, Aristotle studied “The relation of pleasure to activity”. He says that “each of the senses is active relatively to its object, and its activity is perfect when it is in good condition and is directed towards the highest object that falls within its range of sensation.” Thus in order to make an activity pleasurable and perfect we need firstly to improve the organ related to the sense so we can enjoy the best of it.

Therefore, fatigue, eyestrain, and body stress are responsible of lack of concentration because our body organs are tired and became less productive. Taking sometimes a short break may be rewarding for a better activity. The time we spent in concentrating and meditating on the source of our ailment could be a benefit afterwards. It is not at all a loss of time because we end up fixing, repairing, and boosting our centers of energies.

How yoga can help you become more effective in what you are doing and lead you to the best of it. The answer is simple: yoga improves your centers of energy and diffuses all the stress.

Hook to The Unique Zen Experience

Did you know that Indian people divide our body to 7 centers of energy, called chakras and each one has a color and a function connected to our organs , senses and hormones and we just have to diffuse this energy to optimize our health and energy?

1 – Root chakra: color red. It is located between the anus and the sex organs. Sense is smell.

2 – Navel chakra: color orange, located in the centre of the abdomen around your navel. Sense is taste.

3 – Solar plexus chakra: color yellow, located next to your thoracic cage. Sense is sight.

4 – Heart chakra: color emerald green, located at the center of your chest. Sense is touch.

5 – Throat chakra: color sky blue, located next to your thyroidal gland. Sense is hearing.

6 – Brow chakra: color dark blue, located between your eyebrows. Sense is inner sound.

7 – Crown chakra: color violet, located at center top of your head. Sense is inner light.

How can we reach our chakras while sitting on our desk?

It is simple. Take 7 minutes recreation from your work. Sit still, back straight, head light, arms along your body, hands gently crossed on your laps, feet flat on the ground, eyes focused on your breathing.

1 – Take a deep inhalation moving gently your breathing from your root chakra, up to your crown chakra on a count of seven.

Exhale in a soft way directing your gazes to your root chakra. Relax breathing evenly. Imagine yourself happy, smelling a red rose given by someone you love.

2 – Take the same deep breath and now exhale directing your gaze to your navel chakra. Imagine yourself tasting a juicy orange. Stimulate your tongue and enjoy it.

3 – Take the same deep breath and exhale Take the same deep breath and exhale to your solar plexus chakra. Breathe evenly, thinking of a warm yellow sun. Feel the heat and relax.

4 – Take the same deep breath and exhale to your heart chakra. Feel your heart beating. Imagine it shaped as a unique green emerald and moving under your fingers.

5 – Take the same deep breath and exhale to your throat chakra. Imagine yourself lying in the sun under a beautiful blue sky, listening to your favorite music.

6 – Take the same deep breath and exhale to your eyebrow chakra. Feel your inner sounds coming from your inner breathing.

7 – Take a deep breath to the count of 7, and exhale to the top of your head. Relax; breathe evenly imagining yourself in a violets garden where each flower has a different and unique perfume smell.

Feel the overwhelming happiness. Enjoy the moment. Shut your eyes for a moment and reach out for your dream.

Open your eyes slowly. Take a deep breath and go back to work.

Claude Aoukar is a published author and teaches Yoga. Claude’s e-Books can be found at:

http://www.aurawellnesscenter.com/store/Tapas-Cycle-E-Book.html and http://www.aurawellnesscenter.com/store/The-Stretching-Desk.html

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The Gift of Yoga – Bone Health

Saturday, October 2nd, 2010

By Lori Ushio

Give yourself the gift of Yoga. Yoga brings us so many gifts! Most people come to yoga to lose weight, get stronger, find peace or get more flexible. It can do all of these things, but it can be so much more. Most people don’t realize that yoga can improve many of our health issues. One of which is Osteopenia and Osteoporosis.

Osteopenia refers to bone mineral density that is lower than normal but not low enough to be classified as osteoporosis. Bone mineral density is a measurement of the level of minerals in the bones, which indicates how dense and strong they are. If your bone density is low compared to normal peak bone density, you are said to have osteopenia. Having osteopenia means there is a greater risk that, as time passes, you may develop bone density that is very low compared to normal, known as osteoporosis. Losing bone density is a natural part of the aging process, but when too much bone is lost the bones become weakened and susceptible to fracturing and breaking. (1)

By the time you have reached your mid-fifties, you may discover that you have shrunk. It may not be much – a half inch or possibly more. This loss of height may not be such a big deal initially, but by the time you reach your 70′s, you could possibly lose 2-3 inches in height.

Osteoporosis is considered a “silent disease” due to no warning signs or symptoms. Though it can be prevented and treated by diet and regular weight bearing exercise. Yoga is an excellent weight bearing exercise as it stimulates bone building for both the upper and lower body while being low-impact and appropriate for any age. (1) Walking, jogging and running are all effective for osteoporosis but are not for everyone. Yoga is for everyone – any age.

Impact exercise such as running has been encouraged in the past for the treatment of osteoporosis, but in turn, could lead to osteoarthritis (loss of joint cartilage) for which impact exercise is not prescribed. Non-impact exercise such as swimming is encouraged for osteoarthritis, but does not help with osteoporosis. Yoga, however, may be the answer for both of these bone problems confronting millions of older people and may also help younger ones prevent both conditions. (1)

“Yoga is the solution for both these problems,” says Dr. Loren Fishman, the doctor who completed the clinical trial showing statistically significant evidence that a short daily yoga routine can reverse bone loss. (2)

Dr. Loren Fishman, a Manhattan specialist in physical medicine and rehabilitation (and yoga trained himself) has cited significant gains in bone density for subjects who participated in his 2-year home yoga routine (10 minutes a day) in a new clinical trial. Dr. Fishman, who is associated with Columbia/Presbyterian Hospital, states that some participants who had osteoporosis improved enough to fall into the category of osteopenia, and others with osteopenia progressed to normal. These findings are significant because nearly an estimated 44 million Americans currently have osteoporosis or are at risk because of low bone mass. (2) (Dr. Fishman has authored the recently published book Yoga for Osteoporosis: The Complete Guide (co-author Ellen Saltonstall). Published 3/29/10.)  *See comments by Ellen Saltonstall in comments section below.

Yoga is low-cost, portable, and in general low-risk, and can easily be done at home. Yoga posturing can be part of our daily routine; in the office, at home and any time when we sit. Whatever brings you to yoga, be it flexibility, strength, self confidence or weight loss, you will find many more benefits. These benefits come from centuries of wisdom.

All of yoga’s standing poses will bear weight on the bones in the lower spine, the hips and the legs, encouraging them to strengthen. Lunging poses (Warrior Poses) that use the large muscles of the leg will be the most strengthening to the hips and muscles of the legs. While standing balancing poses will not only build bone but improve balance to reduce the risk of falls. These poses should be practiced with caution and utilize a chair or wall for support if necessary.

Simple back bending poses, like sphinx, cobra (see below) and bridge poses help to strengthen the spine as well as help prevent and correct kyphosis (excessive curvature of the upper spine). Back bending poses have also been known to stimulate the thyroid gland to help balance the endocrine system and affect its ability to encourage bone growth. To strengthen the upper body use poses such as downward facing dog and plank.

Fishman has stated in his book that there is a magic number to initiate this process of new bone growth. 72 seconds. Yes, you must hold your pose for 1 minute and 12 seconds to reap the benefits. This should be approached gradually, as building up the strength to maintain a pose for 72 seconds may take months — but it will be well worth it. Plus, you will be rewarded with less stress (the anxiety-producing kind) and improved breathing, sleep and coordination. You have nothing to lose … and you can gain bone density! (2)  *See comments by Ellen Saltonstall in comments section below.

Below are some simple and easy ways to implement bone building yoga into your busy day. (3) Remember to always listen to your body. And always check with your physician before attempting any exercise.

Chair Pose: This pose strengthens the muscles around the hip, one of the most common sites for osteoporosis. This improves your balance as well.

Start by standing in Mountain Pose with your feet hip distance apart. Inhale and raise your arms perpendicular to the floor, palms facing inward. Exhale and bend your knees as if you are going to sit on a chair but stop before you would actually sit. Focus on your hold for as long as feels comfortable. Inhale as you return to Mountain Pose. (Remember to try to increase the time you hold this pose to 72 seconds if possible. You will have to of course inhale and exhale while holding for the 72 seconds).

Cobra Pose: This pose strengthens the upper back muscles and the spine. Osteoporosis patients often suffer thoracic spine compression fractures causing a person’s posture to look bent forward. And of course will help prevent our society’s prevalent computer hunch also.

Begin by lying on your stomach with your legs slightly wider than hip distance apart. Place your palms on the mat next to your ribcage with fingers forward. Keep elbows close to your body and draw your shoulder blades together and down your back towards your waist. On an inhale raise your head and chest off the floor using your back, not your arms. Exhale as you lower to the starting position. (6)

On a personal note, I myself was diagnosed with Osteopenia about 3 years ago. I have a very strong family trait for this disease. My grandmother and mother both developed Kyphosis (rounding of the upper spine). I had been doing yoga on and off most of my life but decided for reasons other than bone health to start a more serious yoga routine of at least 3 to 4 days a week. Just recently I had another bone density test done. It found that I am no longer in the Osteopenia stage. My bone density has increased and is now within normal ranges and not only that but I feel good about myself and am much happier being who I am. Consider making yoga part of your life.

Good luck to you and your bone health. Feel yoga. Feel your body. Feel the stretching and the pulling. Feel the increased strength of your muscles and joints and bones.

Enjoy the feeling.

References:

1. WebMD, 21 November 2008; “Osteopenia Overview”

http://www.webmd.com/osteoporosis/tc/osteopenia-overview

Accessed 8/24/10

2. Suza Francina, 30 July 2009, “Building strong bones with the 72-second weight-bearing yoga rule”

http://www.inspire.com/SuzaFrancina/journal/building-strong-bones-with-the-72-second-weight-bearing-yoga-rule/

Accessed 8/25/10

3. Marissa Conrad, “Osteoporosis”

http://www.iyogalife.com/osteoporosis/Yoga_Cures_Osteoporosis.php

Accessed 9/27/10

4. Yoga for Osteoporosis, by Loren Fishman and Ellen Saltonstall, WW Norton, 2010

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Yoga for Children – Refuge and Reform

Thursday, July 1st, 2010

By Jomana Krupinski

It is said that children are natural scientists. If that is true, then they must also be natural Yogis. Yoga, like science, fosters curiosity, awareness, observation, experimentation, self-discipline, and focus. In reality, Yoga is a science in itself. Its study provides a path to self-discovery and unity between body and intuition, between mind and something greater than the mind. As the great Yogi B.K.S. Iyengar once said, “Yoga is for everyone.” But it is this author’s opinion that Yoga is especially for children.

Children in the United States today are more likely to be raised in broken homes, single-parent homes, and extended or blended-family homes more frequently than during any other time in our culture’s history. They are more likely to feel the stresses and rigors of academic life and the many extracurricular activities in which they are involved. Today’s economy brings more parents to the workforce, resulting in more children leading very structured lives in childcare facilities as early as the age of one year old. Not all of this is particularly bad, as it teaches children to be adaptable and social, as well as shows children how to be successful team players in preparation for adulthood.

However, just as adults feel stress in their jobs and often succumb to performance anxiety, children suffer many of the same feelings. Unfortunately, many of them do not know how to handle or articulate these feelings – and they shouldn’t be expected to, as they have probably never been taught. This is where Yoga comes in.

Because Yoga is so adaptable, and because it employs a combination of physical activity, breathing techniques, and relaxation methods, it is tailor-made for children. It teaches connection with nature and the inner self. When they practice Yoga, they imitate the movements and sounds of animals and nature. They exercise, play, and ground themselves. But, as YogaKids founder Marsha Wenig says, the greatest gift of Yoga is its ability to foster cooperation and compassion – instead of opposition.

These statements are not just conjecture – they have recently been supported by a 2003 Gaiam-funded study that showed a 20 percent increase in the number of students who felt good about themselves, a six percent increase in classroom discipline scores, and a “statistically significant” link between regular Yoga practice and better grades. A December 2004 article in Education Weekly explained that students with health issues are not as capable of learning as are their healthy counterparts. Combine that with the fact that nine million American children (fifteen percent of kids and teenagers) are obese, and Yoga becomes not just a necessity for children’s improved health, but could very well be integral to the future success of our society as a whole.

Just as no two adults are the same, nor is their Yoga practice the same, we must remember that this also goes for children. As their caretakers, adults often forget that children are diverse and unique (and oftentimes, a child’s age-mate is not necessarily his or her peer, depending on maturity levels and life experience). By keeping this in mind, Yoga teachers can identify children’s individual needs and consequently work to provide a deeper experience for each child. Most importantly, though, a yoga practice for children should be fun. One of my favorite expressions by acclaimed yoga teacher Sara Ivanhoe is, “If it isn’t fun, do something different.” This is a great rule to apply for children.

In addition, all children can benefit from the teachings and practice of Yoga, and children with special needs are no exception. With today’s rampant increase in diagnoses of children’s disorders, such as autism, ADD/ADHD, and juvenile diabetes, it seems an alarm has been sounded. Something is wrong, and we need to give it our closest attention. But how can Yoga help?

In the case of autism, some children have difficulty with sensory integration – the ability to interpret and organize what stimuli is received from the senses. Yoga can aid these children by helping them learn body awareness and movement awareness. This, in turn, assists in the development of motor skills and will likely help their brains learn to interpret sensory stimuli.

In children with ADD or ADHD, there is often an inability to concentrate or practice self-control. While medication can, in some cases, be beneficial for these children, there is much debate as to the real effectiveness of current prescriptions. It seems that an alternative solution might be to include not only therapy and dietary treatments in their regimen, but also a Yoga practice that encourages learning how to control their symptoms and relieving emotional and physical stress.

No one is certain what has caused the recent prevalence in juvenile diabetes, but some scholars believe that the imbalances in modern civilized society are a contributing factor. What has been elucidated, however, is that Yoga practice actually does benefit children with diabetes. Dr. Swami Karmananda Saraswati claimed that regular Yoga therapy and dietary adjustments helped awaken pancreatic insulin response and bring blood sugar levels under control in children he worked with. With the practice of asanas that stretch and twist the organs, there is an increase in blood supply, which allows for more oxygen and better functioning of all organs. This helps to regulate the endocrine system, control blood pressure, and manage weight – all of which benefit children with diabetes.

Physical health benefits aside, children can gain much from a Yoga practice, including inner peace and a well-adjusted mind – necessary assets in today’s society. Children are taught to compete from an early age, and many of them grow up believing wholeheartedly that achievement is based on winning. With the “hurried child” syndrome that we seem to be seeing so much, our children grow up with very little time to really sit inside their own heads, to really think about what they want from life. Instead, they are often told what they should want from life, and they are told that they need to hone as many skills as possible so that they can bulk up their resumes in order to win competitive scholarships (because hardly anyone can afford college anymore). Of course, this is not all bad, and teaching children to recognize and use their skills is pivotal in their success and happiness in life. However, the message must be crafted very carefully, because children are likely to take lessons from adults in the most literal sense possible.

As Yoga becomes more mainstream and more accepted as a way to gain both spiritual and physical health, it will inevitably become more widely recognized as a beneficial addition to current health protocols for children. Health reform is currently all over the news media, but reform doesn’t just have to apply to the politics of health – it should also apply to our own personal health, using our own intuitive natures to decide what is best for our bodies and for our children. Reform begins with the individual, and in this case, with children who grow up devoted to a regular Yoga practice.

Therefore, one of the greatest things Yoga can offer to children is refuge, both for their physical selves and their emotional selves. In a group environment, yoga provides a place for children to gather, socialize, and relax, all with no pressure and no strings attached. Individually, with a parent or teacher, it provides a place to reflect or open up to an adult in a non-intimidating setting. But most importantly, yoga is always a place where it is okay not to compete – where it is okay for children to think for themselves. Yoga is unconditional acceptance. Eventually, this grows inside them and becomes a place they know they can take with them wherever they go. They learn that they will always have access to Yoga, to the teacher within themselves. There can be no better gift than this knowing – this empowerment that the answers can always be found inside, if they only take the time to look.

References:

Calhoun, Matthew and Yael. Create a Yoga Practice for Kids. Santa Fe: Sunstone Press, 2006.

Gaiam online: http://life.gaiam.com

Saraswati, Swami Karmananda. “Yoga Benefits Juvenile Diabetes.” Yoga Magazine online. http://www.yogamag.net

Wenig, Marsha. “Yoga for Kids.” Yoga Journal online. http://www.yogajournal.com

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Practicing Yoga and Kshama for Inspiration

Friday, March 26th, 2010

By Paul Jerard, E-RYT 500

Some Yoga teachers say that the goal of practicing Yoga is the attainment of moksha, which is liberation from worldly suffering. It is true that Yoga can help anyone with mental, emotional, physical, and spiritual health. The ability to be liberated from self-imposed suffering is within your grasp, through the practice of kshama.

When we consider our past mistakes, we tend to go through a figurative exercise of self-mutilation. We may blame the twists and turns of life on ourselves, or others, but we may fail to correct our course in life. We are taught to love others, forgive, and avoid selfishness. These are all great virtues, but how often do we fail to forgive ourselves?

The closest English equivalent to the Sanskrit word “kshama” is forbearance. The practice of kshama relates to acts of forgiveness, tolerance, and patience. Although this is one of the highest virtues, it is also one of the most difficult. Yoga students often inquire as to how, and where, to begin the practice of kshama.

The answer is to start practicing today. You can practice kshama at any time. It is through practice, that we improve in all matters. We will likely not achieve perfection in this lifetime, but we can do our best by practicing daily. Yet, some students will continue to ask, “Where do I begin?”

You can start by practicing kshama within. Forgive yourself first, make corrections, and it will be easier to show others forgiveness, tolerance, and patience. Still, many of us have difficulty letting go of the past. We may have been taught that we are natural born sinners, we are less than perfect, and forgiving ourselves is selfish.

This sounds like a “no-win” situation. After all, who is perfect? Have you met someone who is perfect? Unfortunately, humans are not perfect; and sometimes, we compound problems by denying the truth or blaming others for our mistakes. Blaming others is, historically, popular.

World leaders, and role models, often blame someone else for their scandals and short comings. Throughout history, we have seen dictators and monarchs, who blamed their subjects for failures that occurred, due to their poor leadership skills. We have seen religious leaders, who blame their parishioners for their own failures in leadership.

There is no need to blame anyone else for our mistakes. Forgiveness starts within, and we must face reality by acknowledging and forgiving our past mistakes. Learn from the wrong turns in life, make repairs, correct your course, and move forward. Once you have mastered this, you can free yourself of baggage that you do not need to carry. This set of actions will bring about a new state of consciousness, which makes the higher Yogic principles easier to apply toward daily life.

© Copyright 2010 – Paul Jerard / Aura Publications

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The Health Benefits of Yoga

Wednesday, September 16th, 2009

Yoga for HealthBy Evelyne Albanese

The health benefits of yoga have been known for centuries, it is a practice that has been around for over 5,000 years; it is estimated that currently over 10 million Americans are experiencing the many different health benefits that yoga can provide. When first starting out, most people decide to try yoga because they are looking to restore flexibility to their bodies as well as reduce stress. In our fast paced world there are not many physical activities that restore and relax the body.

It doesn’t take many classes to begin to feel the physical changes that occur from practicing the asanas. Because the postures are designed to gently stretch the muscles, it releases the lactic acid that builds in the muscles which cause stiffness, tension, pain and fatigue. The asanas also help increase range of motion in the joints, as well as bringing lubrication to the joints. The postures not only stretch the muscles but also the soft tissues in the body. This includes tendons, ligaments and the fascia sheath that surrounds the muscles.

Along with a noticeable improvement in flexibility, one also begins to develop strength through the time given to staying in the postures. This time element is very important. Yoga is not a practice to rush through; it is a time to connect the mind with the body and to develop endurance through patiently breathing through the asanas. Downward facing dog, upward facing dog, and the plank are great for increasing strength in the upper body especially the arms and the shoulders, this is especially important as we get older. The standing postures help with strengthening the hamstrings, quadriceps and abdominal muscles. When practiced correctly all poses develop strength in the inner core and abdominals.

Most of the standing poses improve posture; as we age this is important as we tend to lose our spinal strength; our backs bend forward causing our breathing to be compromised as well as the internal organs. Holding our spine up and lifting the torso out of the hips keeps us from collapsing into our legs and feet. Learning to hold ourselves properly in mountain pose, tree pose as well as the warrior postures will keep our spine healthy as well as our organs; these postures also create a feeling of balance and centeredness. Adding the breath into these postures will bring us even deeper into the poses, creating a sense of wholeness that is necessary to connect the body and the mind in all the postures.

“The Breath” in yoga is truly the heart of a good practice. Until a person becomes aware of the role that breathing plays in the postures they will not be experiencing yoga at its best. Learning to breathe mindfully and completely takes time and practice. To breathe properly one needs to breathe through the nose never the mouth. The nose has fine hairs in it to protect the throat and lungs from viruses and germs that the mouth can not do. Also breathing through the nose keeps the mouth moist and prevents a feeling of dryness. Learning to breathe into the back of the throat; keeping the tongue relaxed also helps to keep the mouth from drying out. The other important part of breathing is to make sure we breathe deeply into the abdomen and diaphragm so that the whole lung area gets oxygen. In order to be able to breathe deeply one must learn to exhale completely. This is the most important part of breathing correctly. In practicing “Pranayama” twice as much time is given to exhaling as to inhaling. This breathing practice is usually done first before the practice of the asanas.A few minutes spent learning the basic breathing techniques will greatly improve how you breathe in the postures as well as bring clarity to the mind and steadying of the emotions. At the beginning one may not always “feel” the breath as it moves through the body, but over time one can learn to bring the breath to different parts of the body and actually feel it going there. The breath brings more oxygen to the blood and thus to the brain. It actually feeds the body; some believe that air is our most essential food. It also gives us the ability to hold asanas for longer periods of time. As we practice slowing down our breath in the postures we not only bring vital nutrients to the blood but we allow our muscles to strengthen, soften and lengthen. Each inhale can open and increase the flow of fluids to the joints, and each exhale can release tension and stiffness. As we learn how the breath works in our bodies we then can embrace its ability to heal and restore every part of our being.

A big part of our healing comes from the reduction of stress in our bodies as well as our minds. Yoga gives us many asanas that focus on releasing and resting the body and mind; waterfall pose, heart opener, and the most practiced and beloved savasana or the corpse. Ending each practice session with one or two of these postures brings calmness to the body and mind that can not be experienced any other way. There are also numerous scientifically proven biochemical responses that come from this reduction of stress to the body. * There is a decrease in catecholamines, the hormones produced by the adrenal glands in response to stress. Lowering levels of hormone neurotransmitters, dopamine, nor epinephrine, and epinephrine; creates a feeling of calm. Some research points to a boost in the hormone oxytocin. This is the so-called “trust” and “bonding” hormone that’s associated with feeling relaxed and connected to others. (* this information came from WebMD.com).

As we see that yoga not only effects the physical body but also our mental state, we also find many people who practice yoga talk about how much better they feel after a session. This has led to research being done on the effect of yoga on depression. A benefit that is believed to come from the increase of oxygen levels to the brain.

We cannot talk about the benefits of yoga without mentioning the heart. It is one of the most studied areas, with the most proof of how yoga benefits the function of the heart. It has long been known that yoga lowers blood pressure and slows the heart rate. A word of caution here, pay careful attention to the correct postures for these conditions. For people who have high blood pressure and or heart disease, they should first check with their doctors to make sure they can participate in a yoga class. They should never attempt to do headstand or shoulder stand or most inversions that place the head bellow the heart. There are partial inversions that can be done that will benefit and lower blood pressure without any risk of injury. The waterfall pose is one of the best partial inversions. But mostly, bringing the breath into the other poses and taking more time to do restorative postures will help to reduce blood pressure as it reduces stress of the body and the mind. This also can benefit people with hypertension, heart disease and stroke. Decreased cholesterol and triglyceride levels as well as boosting the immune system are also proven benefits of practicing yoga.

In addressing the heart and the issues of blood pressure and heart disease, we also need to look at our western diet and how it affects our health. If we want to have a healthy yoga practice, our eating and drinking habits need also to be evaluated. The idea that we reap what we sow applies here as it does in other areas of our lives. If we put empty, useless, artificial foods into our bodies then we will reap weak and compromised immune systems. We will feel tired and lifeless and will not have the energy that we need to function properly in life. According to the yogis of centuries passed, our need for “living” food is essential for a healthy body and mind. Food that grows from the earth with the sun’s energy is the most beneficial food we can consume. It carries in it the Prana of life; the life energy that is in all living things. In our western culture we consume way too much “dead” food; whether its meat, processed, canned, or just plain junk food. Consuming dead foods or foods without living energy leave our bodies’ feeling unsatisfied and hungry. A few weeks of eating lots of vegetables, fruits, whole grains and legumes will bring a feeling of energy and life that will satisfy our hunger much better then any big mac or bag of chips. Also what we drink affects our wellbeing; sodas, alcohol, etc. only leave us dehydrated and lifeless, not to mention the stress it causes the liver. We need to drink lots of water for hydration; milk for protein and bone strength, and herbal teas, green tea and rooibos tea have been shown to contain anti-oxidants that help to fight infections and strengthen the immune system. Changing our eating and drinking habits slowly and gently will bring the best and lasting results. As we learn more about how different things affect our wellbeing we then will be better informed and able to make the changes that we need to take care of our bodies and minds. As we deepen our yoga practice we will naturally gravitate toward what makes us feel better, leaving behind those things that break us down, whether they be food or lifestyles or relationships.

On a more personal level; I have experienced not only myself but those that I teach go first from the awareness of the physical changes, to the mental and spiritual. The use of the breath while performing the postures brings a mental awareness that creates a stronger connection between the body and the mind. Once a student gets to a point of being able to control the breath in the postures it creates a meditational quality to doing the asanas that develops wholeness; which goes beyond the physical or mental state. As these experiences become more frequent, we become much more aware of how our body functions and what it needs. This consciousness that develops begins to affect other aspects of our lives. The quieter mind creates a quieter body, which in turn makes for a calmer more balanced person.

Depending on a persons health, age and physical limitations we can find a variety of postures that work with our bodies rather then trying to force ourselves to do a pose that does not work for us. So much of yoga is learning about ourselves; how our bodies bend and fold best; how much time we can endure in a posture and being willing to let go when we have done enough; being gentle, kind and taking our time to increase strength, flexibility, and endurance. We need to be patient with ourselves and allow time and practice to bring the desired results. It is more important to develop a quiet, accepting attitude then it is to stand on our heads for an hour!!!!!!

In the long run, after much practice; finding ones true self, accepting who we are,( not only physically but emotionally and spiritually) is going to benefit us more then trying with our western mindset to competitively attain what can only be gained by noncompetitive means. Letting go, accepting our limitations and treating ourselves with gentleness and kindness will bring us closer to a spiritual revelation then mastering a difficult physical posture ever will.

The practice of the asanas, pranayama, and meditation are all meant to bring us to this place of truth. Bringing together our physical, mental, and spiritual selves in order to become one; this merging of our wholeness will bring us a consciousness that reveals our oneness with all that lives. The Prana that exits in all of life can be experienced through our practice. This universal consciousness will reveal our need for peace, love, and healing; giving us a desire to bring this to those around us; our families, loved ones, and if we allow, even our enemies.

In our search to fulfill ourselves, we will find that in the end our greatest fulfillment comes from caring for one another; as we practice our journey in yoga; kindness, peace and healing, will in time flow through us to all that are in our midst. The more we practice our “yoga journey”, the more we will become the people we were meant to be.

Evelyne Albanese teaches Yoga classes in Central Florida.

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