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Yoga and How it Relieves Symptoms of Fibromyalgia

Friday, August 20th, 2010

Written by: Valerie Long, RN

I was diagnosed with fibromyalgia about two years ago. I had so much pain it hurt to put my feet on the floor in the morning. Activities of daily living were a chore for me. The doctors put me on several medications, which brought some relief, but not as much as I’d hoped. Someone told me Yoga might help. I joined the local gym and started taking Yoga classes. After a couple of weeks I noticed a big difference in my pain and emotions. With fibromyalgia, I suffered anxiety, depression, irritable bowel syndrome, chronic pain, insomnia, fatigue and stiffness. I noticed each one of these things gradually getting better. I still have “flare ups,” but they don’t last as long and they are not as severe. I wanted to share Yoga with others who have chronic issues so they might get relief like I did. In my essay, I will define fibromyalgia and its impact on health. I will cover the benefits of Yoga for a client with fibromyalgia and how it helps with chronic pain.

“Fibromyalgia is an arthritis-related condition that is characterized by generalized pain and fatigue.” (Crotzer, 2008, pp. 17) Symptoms of fibromyalgia vary widely from person to person, but the most common symptoms include: pain (regional or all over), fatigue, insomnia, depression, anxiety, cognitive difficulties, headaches/migraines, irritable bowel syndrome, numbness/tingling in limbs, and temporomandibular joint disease (jaw pain). It is easy to see how yoga can benefit one with fibromyalgia.

Yoga means union of the mind, body and spirit. Refining the mind, body and spirit through poses (asanas), breathing and meditation or relaxation. Fibromyalgia affects the mind and body, therefore affecting the spirit. This is one reason why I believe Yoga is so effective in treating fibromyalgia. When one suffers from chronic pain, they undergo a vicious cycle. Chronic pain causes tension, stress, guarding and stiffness, anxiety, shallow breathing, which in turn causes more pain and then the cycle begins. Yoga helps break this cycle by helping one to take deep breaths, bringing in more oxygen; stretches the tense muscles and releasing the tight, sore, stiff muscles; relaxation and tuning into your mind and body helps relieve stress and anxiety. There is a complicated chemical reaction that takes place when one has chronic stress and pain and Yoga helps to change the chemical reaction.

One of the recommended treatments for fibromyalgia is low or non-impact aerobics or exercise. Yoga is the perfect form of exercise for someone with fibromyalgia because it is gentle, non-competitive, non-impact, relaxing, and you can go at your own pace with your own abilities. It stretches out stiff, sore muscles, which feels very good to a fibromyalgia client.

The fibromyalgia client has many imbalances which cause all of its many symptoms. Yoga helps bring the body, mind and spirit back into balance. “Asanas balance the respiratory, circulatory, nervous, hormonal, digestive, excretory, and reproductive systems perfectly. The equilibrium in the body then brings mental peace and enhances intellectual clarity.” (Iyengar, 2008, pp.39) Some specific asanas are used to help relieve symptoms. Since fibromyalgia causes a multitude of symptoms I thought it would be helpful to show how certain poses help with certain symptoms.

People who suffer from fibromyalgia often have multiple muscle aches and tension throughout the body. Muscle tension in the neck, shoulders, and upper back can be relieved by performing the cat/cow series. This particular series stretches the muscles of the spine and relieves tension in the shoulders. Doing a neck stretch series (rotation, forward and backward, and ear to shoulder stretch) increases range of motion (ROM) of the neck, relieves neck tension and improves posture. The seated Eagle Pose relieves tension in the shoulder blades by stretching the muscles around the shoulder blades and upper back. It also improves ROM in the shoulders. Downward-Facing Dog lengthens the spine and opens the shoulders. (Crotzer, 2008)

The lower back, hips and pelvis area is also a place of great tension and pain for one who suffers from fibromyalgia. Again the cat/cow series is beneficial because it stretches the muscles along the spine, relieves tension in the lower back and improves mobility of the pelvis. Downward-Facing Dog lengthens the spine. Reclining hamstring stretch releases the pelvis. Reclining and Seated Twist Pose rotates the spine and can help relieve back pain. My favorite pose for opening the hips and relieving pain in the piriformis is the pigeon pose folded forward. The reclining thread-the-needle increases hip mobility, and stretches the buttocks and outer hip muscles. (Crotzer, 2008)

Tension in the legs can be relieved by performing downward-facing dog because it stretches the back of the thighs and calves. Forward folds stretch the hamstrings. Pose of the dancer stretches the quadriceps. (Crotzer, 2008)

Fatigue is another symptom of fibromyalgia that a lot of people suffer from. Poses that relieve fatigue include downward-facing dog and standing forward folds. Theses poses brings a fresh supply of blood to the heart and lungs. Doing relaxation pose (corpse pose) before going to bed can help one fall asleep faster and improve the quality of sleep. This in turn helps with fatigue. Plough Pose increases self confidence and increases energy. Half Moon can relieve fatigue when done against a wall. (Iyengar, 2008)

Insomnia is when one has a hard time getting to sleep or staying asleep. There are a few Yoga poses that can be beneficial for a person suffering from insomnia. Shoulderstand relieves insomnia by helping you feel calm and the body light. Performing relaxation or progressive relaxation before going to bed can induce sleep and improve quality of sleep. Standing forward folds can help with insomnia by calming the mind and body, and by resting the heart and lungs. (Iyengar, 2008)

Anxiety also goes along with fibromyalgia. I believe it is partly due to the chronic pain that one lives with everyday. Anxiety causes more tension in the body, which increases pain, in turn, causing more anxiety; again, another vicious cycle. So, by decreasing ones anxiety, it is possible to also help with pain. Poses that are helpful in relieving anxiety include the following. Downward-facing Dog helps relieve anxiety by bringing fresh blood to the heart and lungs. This helps oxygenate the brain. Plough Pose reduces anxiety because the chinlock soothes the nerves and relaxes the brain. (Iyengar, 2008)

Most people with fibromyalgia suffer from depression. There are many poses in Yoga to help with depression. Mountain Pose reduces stress, increases alertness, and boosts self-confidence. Standing Forward Fold calms and soothes the brain and body. Wide leg forward fold stretch cools the brain and body. It produces a feeling of tranquility. Downward-Facing Dog also calms and soothes the mind which relieves depression. I feel Yoga helps with the depression because it changes the chemical imbalance that causes the depression. Doing Yoga on a regular basis can ease some of the symptoms of depression. (Iyengar, 2008)

Irritable Bowe Syndrome is often times presented with diarrhea, bloating, and/or constipation. Yoga can help regulate the bowels and ease some of these symptoms. Constipation can be eased with standing forward folds, wide legged forward fold, downward-facing dog, and triangle pose. Shoulderstand, Reclining Hero, and Reclining leg, foot, toe stretch are all useful in diarrhea. Other poses specific for irritable bowel syndrome include: headstand, inverted staff pose, shoulderstand, plough, bridge, inverted pose with the wall, reclining hero and reclining fixed angle pose. (Iyengar, 2008)

Fibromyalgia causes some people to have “Fibro Fog.” This is difficulty with cognitive abilities or mental fatigue. Inversion poses are good for this because it brings in fresh oxygenated blood to the brain. Downward-Facing Dog, standing forward folds, shoulderstands, and plough are great poses for mental fatigue.

Headaches affect people with fibromyalgia. Some poses that are good for headaches include: supported child’s pose, reclining hero pose, corpse pose, standing forward folds, and downward-facing dog. (Iyengar, 2008)

In addition, Yoga helps flush the body of toxins which make fibromyalgia worse. Breathing, Asanas, and meditation are all very beneficial for treating fibromyalgia. It does not cure people of the syndrome, but can relieve the symptoms enough to give people relief. Some days I actually forget I have fibromyalgia!!!! Never in a million years would I have dreamed I would have a day go by that I did “NOT” suffer. I am so thankful that I discovered Yoga when I did, and now it is my passion to reach out to others. My mission is to help others who are suffering the way I did. What a difference we can make, not only in their life, but also in the lives of their family and friends. I am 38 years old and my kids are 5 and 8. When I was in the middle of my suffering I couldn’t even play with my kids. They’d say, “Mommy, will you play with me?” I’d have to say, “Not right now honey, mommy doesn’t feel good.” Now my kids can barely keep up with me. I am on the third month of doing P90X, an intense workout program that gets you fit in 90 days. My body has gone from feeling like a 60 year old cripple, to a 20 year old athlete. And I owe it all to Yoga.

References

Crotzer, S. L. (2008). Yoga for Fibromyalgia. California: Rodmell Press

Iyengar, B.K.S. (2008). Yoga the Path To Holistic Health. United States: DK Publishing

Valerie Long is a Registered Nurse and is currently training to become a Yoga teacher.

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Teaching Yoga and Using Notes

Tuesday, July 20th, 2010

Dr. Paul Jerard E-RYT 500 (Director of Yoga Teacher Training at Aura Wellness Center) Speaks to you in this short lecture about the disadvantages of using notes while teaching your Yoga class.

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Teaching Hatha Yoga for Back Pain Relief

Saturday, June 26th, 2010

By Dr. Paul Jerard, E-RYT 500

When you considered becoming a Yoga teacher, did you ever think about the amount of students, with pre-existing back pain, who will show up to your classes? This is one of many reasons why anatomy, physiology, and kinesiology are an essential part of Yoga teacher training and continuing education courses for experienced Yoga teachers.

If anyone understates the value of anatomic knowledge for Yoga instructors, in physically-oriented classes, he or she has not considered student safety, preventative health, and the number of students with pre-existing injuries, who will participate in Yoga classes.

At a time when professional medical care is a financial burden to most families, Yoga for back pain is very inexpensive, in comparison to the many alternatives. This does not mean that students should join Yoga classes the moment they encounter back problems. It is wise to visit your family physician, specialist, or a chiropractor for professional advice, and detailed information, concerning the exact cause of your pain.

With that said – the anatomical source of back pain can evade the best medical instruments and some of the most brilliant minds of our time. Back pain can be much like a sporadic haunting. For some of us, it may be here one day and gone the next. Yet, it can also be a chronic and continuous pain for others.

When medicine can only base advice on a symptom, previous history, and random factors, it may not be clear to medical science how the therapeutic application of Yoga makes a difference. One student may have optimum results in the reduction of pain, while another student may have minimal results.

When looking deeply at the therapeutic application of Yoga, there are other factors worthy of consideration. When you compare one group of students, who have various types of back pain, and who attend classes regularly, to another group who attend classes sporadically, you will likely see different results.

At the same time, a Yoga teacher’s anatomy knowledge is also a factor in students getting the best results out of their practice. With this in mind, students with various forms of pre-existing back pain should consider attending specific Yoga classes, with an instructor who has anatomic knowledge. There are many situations to be considered when we address student safety and the reduction of constant back pain.

Proper labeling of Yoga class types should be noted. Students should understand that a boot camp fitness Yoga class may not be in their best interest – if they suffer from chronic back pain. Students should address their concerns before entering a class. This means that students with back pain should arrive well before their initial class starts and explain their concerns about pre-existing injuries.

For the Yoga studios and fitness centers, it would be wise to close the doors, and lock them, once a class has started. This prevents a student from being put at risk for injury. How can Yoga teachers know if a new student has a pre-existing ailment, when we allow them to arrive late to class, without exchanging our mutual health concerns?

The bottom line is that Yoga classes and student education can be even safer, if we continuously educate ourselves, and create firm guidelines, that prevent the public from putting themselves at risk.

© Copyright 2010 – Paul Jerard / Aura Publications

http://www.yoga-teacher-training.org/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste.

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Teaching Yoga Benefits to Children

Monday, June 14th, 2010

By Sanjeev Patel, CYT

For our children of today, Yoga is needed more now, than ever. Children face considerable stress in their lives. School, family, and peer pressures, as well as exposure to disturbing news coverage (crime, violence, war, terrorism, natural disasters, etc.) can make them very anxious.

When we are tense, our breath is shallow and fast; when we are relaxed, we breathe more slowly and deeply. In Yoga, we practice deep, slow, and even breaths (Natural Yoga Pranayama) to lower stress, and promote a more relaxed, comfortable state. Using the power of their own breath, kids sleep better, smile more, and cope with daily stress more efficiently.

Yoga emphasizes our connection to the natural world, with many poses that mimic animals. These Yoga poses are wonderful vehicles for sharing information about our connection to the environment. This gives children information, which will be useful for life. Children’s Yoga classes embrace the creativity of playing “make believe.”

Young Yogis meow in Cat pose, and roar in Lion pose – exploring how it might feel to be that particular animal. Imitation of animals develops compassion and respect for other creatures and our precious environment.

Barking and roaring, of course, means Kids Yoga classes can get rather noisy; and sometimes, outright silly, as kids “jiggle, wiggle, and giggle.” All this motion creates mood-elevating endorphins in the body, as well as offering kids healthy ways to express their emotions, rather than bottling them up or striking out.

The major difference, between teaching Yoga to adults and teaching Yoga to children, is where we direct the student’s attention. In adult classes, the attention is directed inward – students want to be taken out of their “thinking minds,” so that they can stay in the present moment and deeply experience each pose.

In Kids Yoga classes, Yoga teachers encourage students to connect their asanas to the outside world. We ask children to tap into their creativity and practice Yoga as a learning tool.

© Copyright 2010 – Sanjeev Patel / Aura Publications

Sanjeev Patel is a certified Yoga teacher and an exclusive author for Aura Wellness Center.

http://www.yoga-teacher-training.org

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste

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Why Yoga for Kids?

Friday, June 4th, 2010

By Thelma Natasuwarna Wuisan

Human bodies need to move and exercise in order to stay fit and healthy. Exercise is important for our bones and muscle to work properly; for our joints to function properly; for our circulation to work effectively; and for our metabolism to function efficiently. Adults and children, all need to be active in order to keep in their best shape.

In this modern society, our children have been drawn in to television programs and computer games that made them less and less active every day. Too much of these things may cause our children to develop poor posture and balance, lack of focus and discipline, lack of social interface, less energetic and easily gain sluggishness and may also develop obesity. Due to the intense competition in the society, some children may take up sports or any physical activity to achieve a winning performance. Rigorous training in competitive activities may also create long-term damage to children’s vulner-able bones. Too much competition could drive the children to reject themselves if they do not work hard enough, win enough, looking good enough, or not having enough. Ba-sically, too much pressure of competitive activities may cause children not to like them-selves, not to accept themselves if they are not up to the “standards”. Then, in a very young age, they would be exposed to stress and depression.

That is a sad reality. We need to understand that our children need to be physically active within their limits and having fun with themselves by exploring possibilities. Yoga offers our children a holistic activity that includes physical postures, breathe exercise, mind focus and emotional management. Yoga is a non-competitive activity where the children are enjoying themselves within their own capabilities.

By having fun in their activities, children grow to accept and love themselves and others. Their positive outlook toward themselves and the world around them become an important foundation to face future’s challenge in life.

The Benefits of Yoga and Have Fun Doing It, Too!

Part of yoga is physical exercise, although, yoga actually offers more than just physical exercise. Children who learn yoga usually have a healthy self-confident, they also grow the ability to focus and concentrate. Yoga allows children to express themselves and fosters their imagination by mimicking animals, objects and nature.

As a physical exercise, yoga increases muscles and bones strength and flexibility. Through yoga postures, children learn to balance their bodies and using breaths as the source of energy and balance.

Breathing exercise is taught in yoga to help children to integrate themselves and become attuned with their bodies. Simple breathing technique such as “Balloon Breath” (from Wai Lana’s Little Yogi) when conducted with concentration and focus on the inhalation and exhalation could help managing children emotional and mental state as it pro-vides some sense of calmness and steadiness.

At first, we could find some children are reluctant to do yoga poses. Some of them could be shy and could limit their physical movement, some others may feel silly to make some strange poses and having questions of why they should do that at all. But in after few sessions, children will immediately get hooked up to yoga because they enjoy them. Children are usually excited with the challenge, and later enjoy themselves when they are able to perform they poses.

Yoga is for all boys and girls in all sizes. It can also be taught for children with physical disabilities (hearing impair, in a wheel chair, etc) and mental problems (ADHD, ADD, Autism) with some special skills from the teacher and may or may not require a spe-cial class setting e.g. private class with no toys or distraction in the classroom. For normal children or for other regular/normal yoga classroom setting, we basically only need to have proper mats, some blocks and straps when necessary. In addition to that, it would be in-teresting to stick on some simple yet colorful sketches of yoga poses on the wall to inspire the children. They tend to be more excited if the teachers are sticking new poses on the wall.

The short-term and long-term benefits of yoga for children are good posture devel-opment, better physical coordination, good connection between physical and mental, somewhat have a better understanding that their physical state will influence their mental state, and vice versa. Yoga builds healthy confident for the children, the children will not be judged while practicing this confident in yoga sessions. Basically, yoga helps building physical strength as well as mental stability.

Yoga induces children’s curiosity and creativity. When children are encouraged to modify the poses within teacher’s guidance, they would feel some sense of acceptance in yoga practice. That will foster their curiosity and creativity, knowing that they have freedom to be who they are. Responsibility is practiced through their effort in performing a pose. They are encouraged to give themselves some challenge as they progress in yoga, but they must be responsible by not forcing too far, causing injuries for themselves and others. Focus, sensitivity and compassion are practiced simultaneously when children are guided to listen to their inner-selves and to behave with respect.

All the benefits that yoga provides to its practitioner are to be experienced inside and outside yoga classroom. In school, in music and art, in other physical activities, and even in relationship with other human beings, yoga has given contentment and confidence for someone to carry him/herself as who he/she is. In my personal experience, there was a young student who used to have problem at school with her friends and teachers, she got into troubles with boys and girls at school. She is athletic and strong, but did not recognize her physical energy when she interacted with others. From time to time, she admitted that she had difficult time avoiding fights. After a few months of yoga practice, there was a rec-ognizable changes emerged in her. She got more centered and had not been into a fight for quite some time. Her yoga asana also changed dramatically and she could maintain a better focus for the whole yoga session. Other students mentioned that they could manage their emotion better and stay calm.

These stories are very encouraging, opening our eyes that yoga could really work for children – not merely for their physical health, but also for them to present themselves while interacting and connecting with others in the society. Eventually, it is for our children to cope with challenge in life and enjoy living, loving themselves and others in respect.

Kids Yoga Teacher – What Does It Take?

- Have sufficient experience in yoga and practice regularly, also have the spirit to continue learning about yoga and its aspects.

- It is important (and required) to have a YT Certificate and also to have understand-ing in basic anatomy.

- Must have love, compassion and patience for the children. Seeing and understand-ing that each child is unique, even the most difficult child has a glowing light in him/herself – awaiting to be radiated.

- Have good teaching ethics and behave accordingly, never harm the children in any way.

- Creative, dynamic, humorous and flexible (not in physical sense, instead having flexibility in facing ever changing situation with children, teachers may not be able to stick to the teaching program of the day).

Challenges in Kids Yoga Classes

- Maintaining their interest: children usually have short-term attention and mostly are only interested to the things that are easy and make them feel comfortable. This is human nature – but in children particularly, they can quickly coming out of the pose and start to ignore teacher’s instruction, they would only do what they like or what they want to do. That could distract other children or sometimes it is “contagious” as other children may follow this behavior. Therefore, engaging with the children should help maintain their interest throughout the practice. The following tips may help:

o Always prepare self with program syllabus. Sometimes children are not in the mood for practice or some of them are tired because of the previous activity, the teacher needs to be flexible and make improvisation here and there to re-late with children’s condition yet keeping the practice going. Ask children to do poses that are more “playful” and restorative if mood and stamina are the issues. Partner yoga such as “Rooftop” (Tara Guber and Leah Khalis) or “Partner Dog” (Yael Calhoun and Matthew Calhoun) or group yoga such as “Group Butterflies” or “Group Flowers” (Thia Luby) usually bring back the fun element and capture children attention. If children have lots of energy and cannot be in order, we should ask them to do challenging poses “Double Dog” (Tara Guber and Leah Khalis), “Knapsack” (Tara Guber and Leah Khalis), or Wheelbarrow (Thia Luby).

- Being discipline and keeping the routine: some children could easily get bored and wanting to do new things every time. Although it is recommended to include some new activities in the sequence every now and then, children must practice all the “old poses” so that they trained to ‘perfect’ them and discovered the benefits. So the challenge for the teacher would be to continuously remind the children the purpose of practice and at the same time to be creative by changing the sequence of the practice to keep it exciting.

- Having tolerant and compassion, being non competitive and non-judgment: children are unique individuals with different characters. It is important for the teacher to fo-cus on yoga practice and not pushing, punishing, or judging the children from where they come from. As much as possible, not to directly call out their names when some pose’s adjustments were required. It it better to ask them all to pay attention to what the teacher said and try to adjust themselves. Otherwise, approach them and discuss it quietly. Putting a child under focus of attention may caused uncom-fortable feeling for him/her.

- Parents support: parents are suggested to continuously encouraging children to yoga (or any practice, for that matter), encourage them to attend yoga class on-time (this includes the arrangement of dropping-off and picking-up routine) and support them during the days they don’t feel like to practice.

The Role of Music, Graphic and Short Story Telling

It is suggested to play music in Kids Yoga classes. A mixed of instrumental New Age music, common children songs and some nature sounds (rain drops, waterfall, bird cirping, etc) could be useful to guide children into different stages i.e. active poses, games in group and relaxation time.

Simple graphic or sketch of yoga poses could guide children to do their own poses. Or, interestingly, graphic could be a teaser for children’s imagination and creativity. In partner yoga, for instance, children may afterward come up with their own interesting ges-ture, sound, interaction etc.

I found short story telling very helpful to engage with children in yoga classes. The story could be about yoga practice, about living and eating healthy, about managing emo-tions such as anger and anxiety. This session, however, needs not to be longer than 10 minutes to capture children’s enthusiasm. They would listen and respond according to the subject. Some of them may tell their own stories about the related subjects. It is good to listen to them and be responsive, that way children are encourage to be confident with themselves, and also developing trust among all yoga students and the teacher. **tnw**

REFERENCES

Luby, Thia. “Children’s Book of Yoga”. New Mexico: Clear Light Publisher, 1998.

Guber, Tara & Kalish, Leah. “Yoga Pretzels”. Cambridge: Barefoot Books, 2008.

Guber, Tara & Kalish, Leah. “Yoga Planet”. Cambridge: Barefoot Books, 2005.

Pupperhart, Helen. “Yoga Exercise for Teens”. Alameda: Hunter House, 2009.

Stewart, Mary & Phillips, Kathy. “Yoga for Children”. London: Webster International, 1992.

Singleton, Mark. “Yoga for You and Your Child”. London: Duncan Baird, 2004.

Calhoun, Yael & Calhoun, Matthew. R. “Creating a Yoga Practice for Kids”. Sunstone Press, 2006.

Lana, Wai. “Wai Lana’s Little Yogi Fun Exercise”. Wai Lana Productions, 2005.

Thelma Natasuwarna Wuisan is a certified Yoga teacher. She teaches Yoga classes in Jakarta, Indonesia.

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Finding the Best Yoga Teacher Training – Teaching New Students

Thursday, June 3rd, 2010

By Paul Jerard, E-RYT 500

Many Hatha Yoga certification courses emphasize the value of teaching students who have flexible bodies or have invested years of asana practice. Yet, how many students will meet these criteria? Most students who come to Yoga classes have very little experience.

In addition to this, many new Yoga students are over 40, have health conditions, and physical limitations. Their doctors recommend Hatha Yoga classes because it has a reputation for being a therapeutic health maintenance system. Yoga was not designed to be a whipping tool for punishing less physically inactive adults.

This is not a criticism of Yoga classes that are physically challenging; but if you decide that you want to teach athletes, you should describe the type of class you will be teaching, completely. A beginner student is only going to feel worse about himself or herself if you are performing a marathon of Sun Salutations over the course of your class.

Beginner, Gentle, Restorative, and Therapeutic classes should also have complete descriptions on your website or brochure. It is estimated that more than 60% of the students, who walk through your door, will have no, or very limited, experience in studying Hatha Yoga.

Most schools, or studios, who have large followings of advanced students, have grown them within. In other words, new students began to practice and stayed over the long term. Since students are different in their minds and bodies, it makes perfect sense to have a variety of classes.

For example – some studios have Vinyasa or Hot Yoga classes for students who are seeking a physical challenge. At the same time, the same studio may have Gentle, Restorative, or Therapeutic styles for students who want classes that are less vigorous.

The main point to make is that when one person goes to a restaurant – he or she does not necessarily order the same dish as someone else. The same principle applies to Yoga classes within studios or health clubs. That being – people will gravitate toward the type of Yoga that suits their needs.

To put everyone in a 105 degree Fahrenheit room is going to bring about a variety of reactions; especially, if they come from a climate where they consider anything over 80 degrees Fahrenheit to be hot. People tend to be comfortable within the normal temperatures of their geographic location.

There are many forms of Yoga that are not focused on the physical body. Meditation may be the primary objective in these classes. If a new Yoga student is seeking an effective method to train the mind, a “trial by fire” may not be needed.

© Copyright 2010 – Paul Jerard / Aura Publications

http://www.yoga-teacher-training.org

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

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Yoga Practice for the Improvement of Mental and General Health

Friday, April 30th, 2010

By Karen Nardi

This article will discuss Yoga practice and the improvement of mental health and general health issues.

Yoga offers the participant practical strategies that can assist with general improvement in wellbeing and works on all aspects of the body. When a person participates in doing asanas it is not only the physical body that improves but also the brain. Asanas influence the chemical balance of the brain thus improving one’s state of mind which is a positive in restoring any imbalances in the mental state (Iyengar, 2001).

Our bodies can often become lethargic and asanas or postures are used to stimulate the physical body. Asanas assist the person to stay in touch with their physical body. People with a mental illness can experience a distortion in the way they think, feel or behave. In other words, their thinking, feeling and behaviour is all mixed up, or they may not have very much control over their thinking, feeling or behaviour. Yoga assists people with mental illness stay in touch with the physical world around them.

One of the most useful yogic tools to deal with anxiety is good asana practice. Asanas burns off the nervous energy that can contribute to anxiety enabling calmer control of emotions. A number of breathing practices, including abdominal breathing and lengthening the exhalation relative to the inhalation, help reduce symptoms of anxiety. Scientific studies suggest that left-nostril breathing can effectively reduce symptoms of obsessive-compulsive disorder (and it’s probably also useful for less extreme forms of anxiety). Alternate nostril breathing is excellent for balancing the left and right brain hemispheres and thus balances and calms the nervous system (Lipson, 2009).

From my own personal experience, people with mental illness think negatively which contributes to their negative health spiral downwards. Asanas assist in redirecting the energy of the mind which is often so busy in people with schizophrenia, obsessive compulsive disorder and depression. The result is changes in the brains chemicals which can contribute to a more calmer state of mind.

Emotionally specific asanas are designed to make some emotions more calm, such as anger, and some emotions more energetic, such as feelings of hopelessness and helplessness When one’s mind is overworked, it uses up a great deal of energy, so when people perform asanas it helps to redirect the energy back into the body.

In addition, the regular practice of asanas leads to greater internal sensitivity, which can allow people who practice yoga to detect the first glimmer of an anxiety or panic attack and respond with yogic tools that might head off the problem.(Pawlik-Kienlen, 2007).

Mentally, asanas help the mind to become more flexible again as we get used to putting our body into different poses; the mind learns to accept new ways of being and let go of old mental habits. Spiritually the asanas work to revitalise our energy and our desire to be an active part of the world (Iyengar, 2001).

Our breathing always changes when we suffer any form of illness. We tend to change the way we breathe and become shallow breathers when we suffer any long-term illness. This means the body’s system is continually being compromised and we feel out of breath with life. Beginning with gentle and easy practices that are not hard to learn, illnesses such as anxiety phobias and depression can be assisted by learning to return to our full spontaneous rhythm, as well as learning specific practices that assist the body to let go of trauma. Breathing practices can be very easy to learn and provide a gentle way to make changes in ones mental health.

Relaxation is now recommended for a wide range of illnesses like anxiety, panic attacks, obsessive compulsive disorder as it allows the body and mind to rest. Relaxation helps the mind to let go of old negative thought patterns and habits of thinking. It is an easy practice as it can be done by simply lying down or sitting up and listening to appropriate music.

Meditation has a significant amount of skills to offer people suffering some form of mental illness. With the help of a yoga teacher to guide people in using the correct practice, there are specific techniques that assist to calm the mind, to reduce reactions to symptoms and over a period of time may reduce the mental illness itself (Campbell & Moore, 2004).

A regular practice of Yoga has a profound effect on physiological systems and one’s state of mind. Yoga is well known for its therapeutic health effects, though the western scientific community is yet to recognize many of them. While some of the health benefits of yoga have been documented, many of the more profound benefits are not easily quantifiable. It is more and more common that chiropractors, knee surgeons, dermatologists and integrated medical practitioners are recommending yoga for a wide range of symptoms and illnesses as well as a healthy preventative measure (Fenlon, 1988).

Researchers at Deakin University in Melbourne, Australia gained a better understanding of the contribution of Yoga to positive mental health and exploring links between yogic philosophy and psychological theory. Researchers conducted a study on Yoga as a preventative and treatment for symptoms of mental illness. The Yoga classes were designed as a six-week program incorporating breathing techniques, asanas, exercises for strength, vitality, and flexibility, guided relaxation and meditation.

The aim of this process was to enhance self-awareness, encourage the perspective that emotional states are somewhat transient, and encourage a self-accepting and calm attitude through concentrating on synchronizing gentle movements and breathing.

By developing calmness, a balanced perspective, self acceptance and enhanced concentration it was hypothesized that participants in the six-week Yoga program would strengthen their resistance to emotional distress. Psychometric testing was carried out to assess symptoms of stress, anxiety, and depression across three groups: regular Yoga practitioners, beginners entering the program, and people who did not practice Yoga, and these tests were re-administered after six weeks.

In addition, a strong sense of intrinsic spiritual experience has been cited as a possible buffer to stress, anxiety, and depression and has been associated with decreased frequency of medical symptoms. All participants were therefore also assessed on their sense of intrinsic spirituality, but not on religious beliefs. At the end of six weeks, the Yoga beginners group showed lower average levels of symptoms of depression, anxiety, and stress than at commencement, but levels were stable for regular Yoga practitioners and people who did not practice Yoga. In addition, beginners showed growth in their self-reported level of intrinsic spiritual experience (Campbell, 2008).

In a German study published in the Harvard Mental Health Journal, 2005. Twenty four women who described themselves as “emotionally distressed” participated in two 1.5 hour yoga classes per week for 3 months. The controlled group maintained normal activities during the study period.

At the end of the three months, the women in the yoga group reported improvement in their perceived stress levels. Depression and anxiety decreased, their energy levels increased while fatigue decreased. The women felt more positive and their overall well being improved (Brown 2005).

When our bodies get stressed we should meditate. This calms us down and we are able to think more clearly. We are releasing the negative energy called stress and replacing it with calm. Meditation also allows the body to repair itself and prevent further damage. By using meditation the heart rate and breathing slow down and blood pressure can be reduced and the mind ages at a slower rate. All of which are very much needed to help people live a longer, happier, and healthier life.

Some good things about the benefits of meditation in stress management is that you can meditate anywhere. People can meditate whenever they feel without it costing anything. Meditation is very effective in the short term and a major health benefit in the long term (Kirkwood, 2005).

Yoga has become a familiar wellness routine for the growing number of people who seek to find a viable alternative to continued good health and peace of mind. Experienced as a slow sequence of postures, the demand for yoga has seen a steady rise in interest over twice the last several years. Concentration is a strict element of this ancient art form, as is maintaining even breathing, so both the mind and body can ultimately work as one. It is truly a sense of control and awareness one gains over one’s physical and mental faculties when yoga is properly executed.

Yoga enhances the mind-body connection, which can improve your mood and physical health – and even lighten various psychological disorders. Improved depression, body image struggles, eating disorders, and even physical problems such as back pain and asthma are some of the health benefits of yoga practice and meditation. For many patients dealing with depression, anxiety, or stress, yoga may be a very appealing way to better manage symptoms. Studies have shown that yoga is a low risk, high yield approach to improving health (Lipson, 2009).

Whether yoga is studied as a method for preventing or treating disease, as a way of coping with difficult-to-treat or chronic illnesses, or as a way of altering the energy state of the body, it’s important to remember that yoga is a way of living and not an isolated technique, say the experts. “While many doctors and patients demand proof that yoga really can help certain medical conditions, they risk overlooking yoga’s far-reaching benefits,” says Delores K Krieger, M.D., author of Your power to heal, 1993). “Yoga is a way to get to the source of ourselves. The challenge is not to see yoga as a treatment for disease, but as an opportunity to see something deeper in the self. To reconnect with the body is one way of facing the reality of pain in our life and a means for accepting and being with our lives more deeply” (Kreiger, 1993).

Psychologists have long known that moderate exercise is good for depression and anxiety. Such exercise can easily be found in Yoga practice. Yoga postures are designed to promote physical strength, flexibility and balance. Anyone who has ever taken a Yoga class will testify that there are cardio/heart benefits to be had; your heart rate is frequently up while performing postures much as it would be if you were performing more conventional exercise. Though Yoga gets your heart rate up and endorphines pumping, it also provides for many rest periods (Pilkington, Kirkwood, 2005).

In conclusion, as with any physical workout, Yoga practice concentrates your mind on the physical sensations and on the perfection of the postures. The intense concentration that Yoga requires works as a helpful tonic for anxious and obsessive people.

The practice of Yoga can be a great distraction from worry as it forces the mind to attend to the body and the breathing. The health benefits of yoga are initiated because of the focus on inner peace. Yoga practice like any other physical exercise regime, changes the chemicals in the brain and produces more endorphins which often makes people feel happier.

Although there have been limited studies regarding the benefits of practicing yoga, many will testify that there is a marked improvement in their mental and physical wellbeing. The benefits of practicing yoga from the point of view of mental health is that it requires focus and enables most participants to become harmonious, relaxed and balanced (Iyengar, 2001).

For many patients dealing with depression, anxiety, or stress, yoga may be a very appealing way to better manage symptoms. The evidence is growing that yoga practice is a relatively low-risk, high-yield approach to improving overall health.

Bibliography:

Brown. R, April 2009, Yoga for anxiety or depression, Harvard Mental Health Journal: USA

Campbell. Dr D, 2008, Yoga as a preventative and treatment of depression and anxiety, Yoga Research and Education Center Deakin University: Melbourne, Australia,

Campbell, Debra and Moore, Kathleen 2004, Yoga as a preventative and treatment for depression, anxiety and stress, International journal of yoga therapy, vol. 14, no. 1, pp. 53-58.

Fenlon. Marion, 1988, Yoga Journey to health, Fenlon Publishing: Wynnum Qld

Iyengar. B.K.S., 2001, Yoga the path to holistic health, Dorling Kindersley: London

Kirkwood, G. Yoga for anxiety: A systematic Review of the Research, British Journal of Sports Medicine (Dec. 2005): Vol. 39, No. 12, pp. 884-91

Lipson. Elaine, 2009,Yoga health Yoga JournalCruz Bay Publishing:USA

Pawlik-Kienlen, 2007 Reseach shows how yoga affects your thoughts, body & soul, http://psychology.suite101.com/article.cfm/yoga_and_your_health#ixzz0QQQObZIn

Pilkington K, Kirkwood G, Rampes H, Richardson J. Yoga for depression: the research evidence. Journal of Affective Disorders, 2005; 89(1-3): 13-24

Karen Nardi teaches Yoga classes in Appin, New South Wales, Australia.

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Prenatal Yoga Benefits

Thursday, April 29th, 2010

By Karen Nardi

This article will discuss the benefits of practicing yoga during pregnancy as child birth is one of the greatest acts performed by women. It can be a great emotional experience. The psychological and physical aspects can’t be separated. For some women labour is a time of apprehension of fear and agony. But with a proper antenatal preparation the majority of women can have and labour that is easy and painless or almost painless and she can actually enjoy the labour and experience a sense of fulfilment (Iyengar, 2001).

Yoga eases many of the problems present during pregnancy like nausea, cramping, high blood pressure etc. It maintains good posture, and thus eliminates back pain. The deep yoga breathing and yoga meditation techniques cause mental relaxation and thus the pains during pregnancy and childbirth are minimized. The relaxation also aids in speedy recovery of the body after the childbirth (Plakans, 2001).

During pregnancy, many women turn to yoga in order to stay healthy, in shape and do what is best for your baby-to-be. Prenatal yoga is a wonderful way to do both. Whether you are new to yoga or already an experienced practitioner, you can enjoy the benefits of yoga while pregnant. Yoga classes are a great way to prepare for the birthing process as well as enjoy the company of other pregnant women. There is no better time to take care spiritually, physically and mentally (Jamieson, 2004).

All types of exercise can be beneficial to pregnant women, and specifically yoga can be very beneficial as it is completely safe, with a few modifications and precautions. If any poses make you feel uncomfortable on your back then that pose should be avoided. There are some concerns that laying on your back while pregnant may restrict the blood flow to the uterus causing dizziness and shortness of breath. Additionally, you should avoid lying directly on your stomach if it feels uncomfortable. Use a chair or the wall to help keep your balance. While your body is changing your center of gravity may be a bit skewed and falling could harm yourself or your baby. Bend from your hips, not your back. Inverted poses and back bends should be avoided during this time since they can harm your baby. Also don’t over stretch your muscles or increase the intensity of your practice (Iyengar, 2001).

Pregnancy is divided into trimesters and the appropriate adaptations and changes to yoga exercise practice will become more numerous as your baby grows. The first three months of pregnancy are a time of major changes in the body. Long before any signs of pregnancy are showing the body feels different on the inside and this is the challenge in first trimester yoga. Listening to your body is the challenge that is at the core of any yoga practice. Pregnant women may think they know themselves and what the body can do, but on any given day it is important to really tune in and respect the cues that the body gives. Taking the attitude that the body knows best will be a guide to the best way to prepare for childbirth (Iyengar, 2001). .

A pregnant woman in her first trimester should be able to do most basic yoga poses, but it is crucial that she listen to her body and respect when she feels like exercise and when she just needs to rest (Plakans, 2001).

Most standing poses Extended Triangle Pose, Extended Side Angle Pose, Warrior I-III Poses are fine in the first trimester. Even balance poses such as Tree Pose and Eagle Pose are okay, provided they are done near the wall in case the student loses her balance. Strengthening the leg muscles and the pelvic floor is important preparation for later phases of pregnancy, and it encourages good circulation in the legs to prevent cramping as blood pressure starts to drop. Standing twists such as Revolved Triangle Pose and Revolved Side Angle Pose, however, should be avoided because of the pressure they put on the abdominal cavity (Chuntharapat, 2008).

Open seated twists Revolved Head-of-the-Knee Pose relieves aches in the lower back and encourage proper posture. Hip openers should be a key focus because of the flexibility needed for delivery, but you must remind your students not to overdo it; the hormone relaxin is softening all the joints and they are easily dislocated if stretched too far. Stretches on the back Reclining Big Toe Pose is good, but should avoid any intense abdominal work because of the delicate situation in the uterus right now.

The second trimester is the glory days for prenatal yoga. Morning sickness will have probably passed (or will do so soon) and the belly is growing, but it hasn’t yet begun to hamper the ability to move freely. This is the time to get into a rhythm of regularly attending prenatal yoga classes. In addition to making a person more physically comfortable in the months ahead, prenatal yoga classes are often a great way to meet other pregnant women. The sense of community and support this fosters is a major benefit of prenatal yoga, one that is at least as important as the physical aspect.

As the third trimester progresses, prenatal yoga may become more difficult (just like walking up the stairs, tying shoes, and turning over in bed). The belly becomes a real factor, as do general tiredness and feeling cumbersome. If the mother to be is able to practice yoga with some vigour in the second trimester then it may be time to ease off. All poses that compress the belly should now be avoided. Take an increasingly cautious approach as the due date nears, but there is no reason to stop practicing prenatal yoga as long as you feel up to it (Chuntharapat, 2008).

Practicing yoga during pregnancy a person takes a philosophical and relaxed attitude accepting that pain during labour is inevitable, but temporary and will pass with a beautiful baby at the end it makes coping easier. With yoga practice and meditation the intensity of pain will be reduced considerably. Yoga during pregnancy prepares the mind and body and takes the person to a higher level of mind control.

When you’re in pain or afraid as is likely to happen during childbirth, your body produces adrenalin and may decrease the production of oxytocin, a hormone that makes labor progress. Learning how to do ujjayi breathing primes you for labor and childbirth by training you to stay calm. A regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.

It is the mind which makes or breaks a situation. The essence of harmoniously handling a glorious pregnancy lies in the ability to gain complete control over the mind, the body will follow. Yogic practice brings harmony and develops positive, restful attitudes towards life.

Yoga can be an ideal way to stay in shape during pregnancy and a great way to take care of yourself and your growing little one.

Prenatal yoga exercises often focus on opening the hips and stretching the lower back. These exercises gently work on the reproductive organs and pelvis to ensure a smooth pregnancy and a relatively easy childbirth. At the subtle level, these ensure optimum supply of blood and nutrients to the developing fetus. Through yoga, you will remain limber, the muscles will stay toned, balance and circulation will improve and there will be very little impact on joints.

Yoga is also beneficial because it teaches powerful breathing techniques. This will come in handy during the physical demands of labor and childbirth and even motherhood. The ujjayi pranayama is one of the most common forms of yogic breath and one of the first learnt in a typical yoga class. This breath requires you to fully take in air through the nose, filling the lungs while you gently constrict the vocal chords at the back of the throat. Each exhale is deep and full until the stomach compresses (Iyengar, 2001).

Another benefit of yoga during pregnancy is meditation. Meditation will help enhance concentration and inner focus as well as relax. As a therapeutic tool it can be used to help you resolve any fears or conflicts which are common during pregnancy. Meditation brings awareness of oneself and a deeper sense of connection to your unborn child (Jamieson, 2004).

If one is not relaxed, at the contraction of the uterus it will result in pain and difficulty. Without yoga practice during pregnancy a person may have pain in labour then fear, apprehension and tension may appear which result in release of adrenalin, leading to spasm of the uterus which results in more intense pain, and ultimately prevent desired progress in a process of labour. The end result is long and painful labour. Good routine of pranayama, meditation and asanas will allow the person to remain relaxed centred and distressed which will result in less pain during the labour process (Iyengar, 2001).

Yoga breathing exercises, and the act of controlling the energy (or Prana) provides your baby with vital oxygen and the energy from that oxygen. Yoga breathing techniques can help ease the tension of labour and could help decrease the possibility of postpartum depression. Once you learn meditation through yoga you will have an incredible self awareness that will put you in tune with your baby. It is well known that meditation can help alleviate stress, poor health and fatigue (Devananda, 2000)

In conclusion there are many benefits gained from practicing yoga during pregnancy. The yoga postures that are recommended during pregnancy enable the body to gradually improve flexibility and supple while increases tone to the body parts used during labour. Yoga will provide greater strength and stamina which is needed during labour and birth. Yoga is beneficial because it allows the person to develop physically, mentally and spiritually or emotionally.

Yoga breathing exercises, meditation and relaxation techniques are all things that will help distress and deal with the emotional demands of pregnancy, labour and birth. It is important to practice yoga in order to alleviate joint and muscle pain associated with pregnancy.

Practicing yoga during pregnancy is a gentle safe way to enjoy light exercise and relaxtion. Yoga exercise benefits the participant physically, emotionally and mentally and it maintains flexibility and strength during pregnancy while preparing for labour and child birth.

Reference:

Chuntharapat S, Petpichetchian W, Hatthakit U. 2008, Effects of Yoga on Maternal Comfort, Labour Pain and Birth Outcomes, Comlementary Therapies in Clinical Practice. 2008. 14. Pg 105 – 115.

Devananda, Swami Vishnu. 2000, The Sivananda Companion to Yoga, Simon and Schuster: New York

Jamieson, T. 2004, Yoga for Pregnancy, Hinkler books: Australia

Iyengar, B.K.S. 2001, Yoga the path to holistic health, Dorling Kindersley Book: London

Plakans, Brenda, 2001 , Yoga Journal Tools for teaching pre natal yoga, 12. 86- 94.

Karen Nardi teaches Yoga classes in Appin, New South Wales, Australia.

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Teaching Yoga to Students with Ailments Questions and Answers

Wednesday, March 3rd, 2010

By Paul Jerard, E-RYT 500

Q: I have a concern; a student, who has been studying with me for a while, came to me and said that she experiences pain on the inside of her knees when sitting cross-legged, also in Sukasana forward fold.

I have suggested to avoid this pose and switch to sitting on her heels instead. Was not sure, though, what could be the cause of this pain and what ideas I could give her to move away from this discomfort.

A: Hatha Yoga can be the remedy for pain, or the cause of it, in some cases. This student should see her family physician or a specialist. We can guess what the source of pain is, but an MRI will tell the real story. A good modification is preparation for Sukasana.

One leg remains straight, while the other leg is bent at an angle where the knee does not encounter pain. Obviously, if the knee is bent into a sharp angle, the student will experience pain in the preparation pose. Therefore, this preparation should be practiced carefully, with a wide angle on the bent knee. This same principle holds true for any asanas where the knees are bent.

Q: I have a query from a student who wants to attend my Yoga classes. She is an older women, in her late 50s, but she had a bunion removed about 5 months ago on her foot – would it be advisable to come to class?

Or, shall it be only private Yoga practice? Also, what would be your idea, in terms of therapeutic practices; and which asana would she need to avoid?

A: You might want to schedule a private session first – just to do an evaluation. You won’t know much until you see her.

Bunion surgery is usually the procedure to remove the bone of the big toe and foot. The procedure varies and recovery does as well. Bunion surgery reconstructs the big toe bone and may require screws and plates to be placed in the bone during recovery.

All that said: Any postures that put pressure on the big toe, or roll the big toe under the foot, should be practiced carefully, or avoided altogether.

She should be observed in private to see if she can modify them for regular classes with other students. Have her go easy and carefully.

Q: There is something I would like to find out from you. Many of my students, after class – as they are beginning Yoga (but some also that stick to the mat for a while) do say that they feel stiff, some even lightly sore. I do use intelligent sequencing and pay special detail to injuries and modifications.

What would be my best reply if they mention they are stiff afterwards (although it’s an antidote as they come to Yoga class to become more open and work on their flexibility)?

Beside that they are loving the classes, they do feel very relaxed and centered. I want to be in their best service, so I want to be able to explain to them what is actually happening to their bodies and the reason why they feel stiffer then beforehand.

A: My guess is they feel sore in the legs. This usually happens when students’ bodies are not prepared for a standing series. If they give Yoga a chance, the soreness will disappear in a week or two.

If they still feel pain, you may want to reduce the standing series practice time, and gradually increase it over a period of months. However, if students do not attend regularly, or practice at home, their bodies will never adapt to the standing series.

© Copyright 2010 – Paul Jerard / Aura Publications

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So Many Reasons to Say ‘Yes’ to Yoga

Tuesday, February 9th, 2010

By Peggy Kelly, CYT

The more I learn about and practice yoga, the more amazed I am at its many benefits. Because of my background as a personal trainer and fitness instructor, I am aware of the benefits of exercise in general, however, yoga is clearly in a class by itself. There are countless reasons to love and appreciate yoga.

Physical Benefits

Physically, yoga improves flexibility, bringing greater range of motion to muscles and joints. Many yoga poses require a person to support the weight of their body in different ways, thereby increasing strength in many muscles. As one practices, muscles are not only becoming stronger, but more toned, long, and lean.

Another physical benefit is pain relief, especially back pain. People who sit down a lot may have tightness and spinal compression. Specific poses can address this effectively, bringing relief to the practitioner.

Yogic breathing provides another significant physical benefit of yoga. There is a calming of the central nervous system by bringing attention to the breath and using the lungs more efficiently. Learning how to properly inflate the lungs and exhale completely also promotes focus, clarity, has a calming effect, and helps with relaxation, thereby benefiting the yogi mentally as well as physically.

Stress Relief

In the busy-ness of life, we tend to get stressed-out, burnt-out, overwhelmed, and anxious. The prescription for this is to practice yoga. We know that being physically active helps alleviate stress, but yoga practice brings a keener awareness to one’s self in the moment. It provides a much needed break from stressors by applying concentration on the poses, as well as through relaxation and meditation. Personally speaking, in the weight room I’ve worked harder on those days when my stress levels were high. However, during the workout, I was typically still thinking about the things that were stressing me out. It’s different with yoga. When I practice yoga, my concentration turns inward as I focus on the postures, giving me the ability to cope with those stressors and put them in the proper perspective. That’s a wonderful way to alleviate stress.

What’s Happening on the Inside?

There are significant things occurring inside the body because of yoga, such as cardiovascular improvement, decreased blood pressure, and slower pulse rate. The heart is working more efficiently. Also benefiting are the circulatory and respiratory systems as they work more efficiently with consistent yoga practice. Yoga provides improved gastrointestinal functioning as well.

In addition, improved cholesterol levels, as well as reduced sodium and triglyceride levels can be credited to yoga. Practicing yoga helps to regulate and control hormone secretion, which means the endocrine system is more efficient.

Wait! There’s so much more! A balanced metabolism, which helps maintain healthy weight can be attributed to yoga. There may also be benefits to the immune system. And who knew that your internal organs could be massaged? Yes, yoga can do that, too! The practice of yoga helps improve the body’s ability to prevent disease, plus, as one becomes more attuned to the body, there is more awareness if something isn’t functioning properly.

It makes you stronger, provides consistent energy, and helps you sleep better. Yoga improves balance and increases body awareness. You will walk taller, sit more ergonomically, and have ways to stretch your body that are safe and effective, with the benefit of reducing aches and pains.

Mind-Body Connection

Not only are there wonderful physical aspects to yoga, but there is also a strong mind-body connection, such as calmness and positive moods. You can learn to use the concentration required for poses into other areas of life. As you continue to incorporate yoga into your life, your focus and ability to pay attention to details improves.

Non-Competitive

Yoga is non-competitive. This enhances a stress-free workout and deepens the introspective nature of yoga. Participants are encouraged to go at their level and to modify a pose as necessary in order to feel their best (as opposed to trying to feel the way they think the person on the mat next door feels). Yoga’s a personal experience.

Important Health Benefits

Those fighting or recovering from cancer can improve because of the benefits of yoga. Cancer patients who practice yoga gain strength, raise red blood cells, experience less nausea during chemotherapy, and have an improved outlook.

Those who suffer from arthritis benefit due to Yoga’s slow, deliberate poses that provide relief from arthritis symptoms. Additionally, I read that when yoga is used in the early stages of muscular dystrophy that it can help return some physical functions. Amazing!

Then there are other ailments such as sciatica, back pain, and constipation that are positively impacted by practicing yoga. There are specific yoga poses that help ease the pain of sciatica. Constipation can be eliminated with yoga combined with a healthy diet. Practicing provides overall improved posture, which helps the digestive system work more efficiently.

Grace & Beauty Abound

Yoga is beautiful. The asanas are graceful and flowing. Meditation enhances that beauty immensely. As it becomes part of one’s life, the benefits can be profound. It’s like “mental floss”. There’s an increased inner awareness and spiritual aspect that is appealing because it rejuvenates, calms, and centers one’s self. As a Christian, my faith is enhanced as I meditate on God’s Word. This is a personal aspect of meditation that can enhance anyone’s spiritual life, regardless of belief or denomination.

Peggy Kelly is a certified Yoga teacher. She teaches Yoga classes in Billerica, Massachusetts.

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