Posts Tagged ‘yoga program’

SLIPPED DISC AND SCIATICA

Sunday, October 30th, 2011

yoga teacher trainingBy Dr. Rita Khanna

Slipped disc and Sciatica are two closely related conditions occurring in the lumbosacral spine. The human spinal column consists of more than 33 individual bones called, vertebrae – stacked one on top of the other, and surrounded by the thick spinal muscles; the strongest muscles in the body. Lying between the vertebral bodies are cushion-like fibrous pads, which act as shock absorbers, protecting the brain, spinal cord, and internal organs from damage as we walk, just as the shock absorbers of a car protect the passengers from the shock of a rough, bumpy road. These are the spinal discs. They are filled with a thick jelly-like fluid and are held in position by strong ligaments, attached to the bones, above and below.

HOW DOES SLIPPED DISC OCCUR?

Slipped disc occurs when excessive strain is brought to bear upon the lower back region, causing one of these discs to rupture, so that the fluid inside herniates and escapes backwards. This injury usually occurs while bending forward, with the knees straight, to shift a weight from the floor, or while shovelling or weeding in the garden. It can also occur in a simple function, like releasing the clutch pedal while driving a car.

This painful experience usually occurs, when a person with weak spinal muscles and ligaments, applies an excessive strain to the back. It seldom occurs in seasoned labourers or manual workers, but is frequently seen in sedentary workers, who are unused to regular exercise. Its incidence would be greatly reduced by daily practice of a few Yogic Asanas to preserve the strength and flexibility of the spinal muscles and ligaments, and with more widespread knowledge of the correct way to lift a heavy weight from the floor. The crouching position, with knees bent, protects the vulnerable lower back from excessive strain.

The onset of slipped disc is sudden and immediate. Something is felt to ‘go’ or ‘tear’ in the lower back, followed by a sharp, well localized pain, which may be agonizing. The individual is left incapacitated – either unable to straighten up at all, or else unable to bend the spine forward again, even slightly, as this gives rise to immediate severe pain. He or she is usually brought to bed or for X-ray examination soon after. In the next few hours, the back pain continues to worsen until it is constant and unremitting. This occurs as the ligaments and tissues around the injured disc become engorged with blood and tissue fluids. The protective covering of the spinal muscles rapidly goes into tight spasm to prevent further painful movement of the area, and the delicate pain fibres supplying the torn disc ligaments become increasingly irritated. The whole area becomes inflamed, hot and swollen, and is very tender to touch.

WHAT IS SCIATICA AND HOW DOES IT OCCUR?

Sciatica refers to a sharp, lightning-like pain, which shoots down the back of the leg. It occurs if the herniated material from a ruptured spinal disc, in the lower back, presses upon the delicate nerve roots emerging from the spinal cord at that level. These nerve roots pass from the spinal column and converge to form the Sciatic nerves, which run down the back of each leg. These nerves run right down to the feet, supplying the skin and muscles of the back of the legs. This is why Sciatic pain may be experienced in the buttock, in the back of the thigh or in the calf, even though the root problem lies in the lower back region. In response to this pain, the muscles of the back of the leg go into a tight spasm, especially if the sufferer continues to walk, because every step further stretches and irritates the injured nerve roots.

INITIAL RECOVERY FROM SLIPPED DISK AND SCIATICA:

Slipped disc with accompanying Sciatica is a painful, incapacitating experience, which demands immediate immobilization on a hard bed. Absolute bed rest is necessary while the ruptured disc heals and inflammation subsides. It is important that the spine be kept immobilized as far as possible. No attempt should be made to leave the bed for any reason. For toilet purposes, a bed pan should be available. The patient should rest in a quiet room, with minimal disturbance, until healing is complete. This commonly requires 10 days or even longer, if the injury is a severe one.

yoga teacher courseIn the acute situation of the first few days, pain relief can be provided by applying alternating hot/cold fomentations over the inflamed area, and adopting a suitable Yogic posture, such as Makarasana, which minimizes strain on the lower back region. Aspirin also proves useful in this period. Yoga, however, offers an effective and far simpler way out of this painful predicament. The Yoga program is based on the backward bending Asanas, which strengthen the posterior ligaments and muscles that hold the damaged disc in place, and promote the circulation of Pranic energy to the whole region. They should be practiced each day, so that spinal stability and function can be restored and a full range of activities can be re-adopted.

YOGIC MANAGEMENT:

Asanas in the initial stage:

In the acute stage of immobilizing pain, a prone (facedown) posture, on a hard bed, should be adopted. Resting in Makarasana (crocodile pose), for long periods, reduces tension on the disc and nerve roots, providing relief from pain and promoting healing. Sleeping in Advasana (reversed corpse posture) or Jyestikasana (best posture) is recommended. In Sciatica, Matsyakridasana (flapping fish posture), with the affected leg drawn up to the chest, to relieve pressure on the damaged nerve roots, will bring relief. These postures should be adopted for relief of pain in the acute situation, so that as much rest as possible can be gained.

yoga instructor certificationMakarasana: Lie in prone position, feet together, hands by the side, palms facing upwards, and forehead touching the floor. Now, spread the legs apart and turn the toes sideways, then stretch the hands forward. Place the right hand under the left armpit, and left hand on the right shoulder, making sure one elbow is under the other. Relax in this position, while breathing normally.

Niralambasana: Lie in a prone position with your forehead on the floor, hands by the side, legs together, and toes pointed outwards. Slowly stretch the arms forward, and bend the elbows, raising the head upwards. Place the chin on the palms, with your fingers touching the cheeks, making sure the elbows are together. Hold this for some time, breathing normally. Then, slowly come back to the original position.

Advasana: Lie on the stomach. Stretch both arms above the head, with the palms facing downwards. The forehead should be resting on the floor. Relax the whole body, while keeping the awareness on the breath. If there is any difficulty in breathing, a pillow can be placed under the chest. Perform it as long as you want.

Jyestikasana: Lie flat on the stomach, with legs straight, and the forehead resting on the floor. Interlock the fingers and place the palms on the back of the head or neck. Allow the elbows to rest on the floor. Relax the whole body, while keeping the awareness on the breath.

Matsyakridasana: Lie on the stomach with the fingers interlocked under the head. Bend the left leg sideways and bring the left knee close to the ribs. The right leg should remain straight. Swivel the arms to the left and rest the left elbow on the left knee. If this is not comfortable, you can adjust the arms position according to your own body condition. Relax in the final pose, and after some time, change sides. This position resembles a flapping fish.

Precautions: No forward bending Asanas

Pranayama:

Ujjayi: Sit in Vajrasana or in any comfortable posture. Now, inhale slowly and deeply through the nose, and while exhaling, contract the air passage and exhale slowly with a whispering sound.

During the recovery period, cross-legged sitting postures should not be adopted, as they increase nerve root tension in the lower back. They can be resumed after a few months. Pranayama and Meditation, in Vajrasana, are highly recommended.

Vajrasana: Sit with legs extended forward together, hands by the side of the body, and palms resting on the floor. Now, bend the right leg at the knee and place the foot under the right buttock. Similarly, bend the left leg, placing it under the left buttock. Hands should be resting on the thighs with the back straight. Hold for some time – then, come back to the original position.

Relaxation techniques: Ajapa japa in Makrasana

Ajapa japa, movement of breath awareness in the spinal passage from Mooladhara Chakra in the perineum up to Ajna Chakra at the top of the spinal column, is very effective in all spinal disorders, including Slipped Disc and Sciatica. Awareness of So-ham should be practiced in conjunction with the psychic breath, drawing the breath up from Mooladhara to Sahasrara, with inspiration, and the Mantra So and taking the awareness down from Ajna to Mooladhara with expiration and the Mantra Ham. This can be practiced in any prone relaxation posture with the spine straight. In the beginning, Advasana can be used, followed by Shavasana – once the supine resting pose can be comfortably adopted. Awareness of the natural abdominal breath can also be added in Shavasana. Ajapa japa can be practiced as frequently, and for as long, as desired. It promotes the flow of Pranic energy in the spinal column, facilitates healing, and brings deep mental and physical relaxation. Finally, the practice should be continued in Vajrasana – then in a cross legged posture. The effects of Ajapa japa can be intensified, if Ujjayi Pranayama is practiced in the Meditative postures, with an upright spinal column.

Asanas for later stage: Bhujangasana, Ardha Shalabhasana, Saral Dhanurasana, Poorna Shalabhasana, Dhanurasana, Tadasana

become a yoga teacherAll these backward bending Asanas should be adopted, according to capacity, as healing proceeds and pain diminishes. The first Asana attempted should be the simple version of Ardha Bhujangasana, known as the Sphinx posture. Do not strain, and stop if pain develops. Once Sphinx is mastered, the following Asanas should be adopted gradually, in this order: Bhujangasana, Ardha Shalabhasana, Saral Dhanurasana, Poorna Shalabhasana, Dhanurasana. Ultimately, this program should be practiced, in full, each morning, before any food has been taken. Each Asana should be practiced a maximum of 5 times, followed by complete relaxation in Advasana. The session should conclude with deep relaxation for 15 or 20 minutes – initially in Advasana, and later, Shavasana can be adopted. Daily practice should continue indefinitely to avoid recurrence.

yoga teachers trainingSphinxasana: Lie flat on the stomach, with the forehead resting on the floor, legs straight, feet together, and the soles of the feet uppermost. Bend the arms, and place the forearms on the floor, with the palms downwards, on each side of the head. The fingertips point forward, but are in line with the crown of the head. The forearms and elbows are close to the body. Relax the whole body. Inhale; raise the head, shoulders, and chest, by bringing the upper arms to the vertical position. The elbows, forearms, and hands should remain on the floor. Relax in this position as long as you want, with normal breathing, and then lower the body while exhaling. This is one round. Practice up to 5 rounds.

Shavasana: Lie down on the back, with the legs together, and hands by the side. Spread the legs apart slowly, keeping the heels inside and toes outside. Keep your hands away from the body, with the palms facing upwards. Close your eyes; loosen and relax all the muscles in the body, and focus on your normal and natural breathing.

All forward bending Asanas should be absolutely avoided for 4-6 months, as they can precipitate a recurrence of the original condition. They may then be re-introduced gradually, under guidance, after recovery is complete – beginning with Shashankasana, Majariasana, Shashank-Bhujangasana and Shavasana.

Dietary recommendations: In the beginning, a light, semi-solid diet should be taken, commencing with vegetable soup. This will preserve digestive energy, which can then be redirected towards the healing process, and also prevents constipation, a major problem for patients confined to bed. As the condition improves, vegetables and rice can be taken, and later, pulses and whole bread should be added. Avoid heavy and constipating foods, such as meat and oily preparations, indefinitely. Dairy products and eggs should be reduced during this period, as extra protein is not required. Highly processed and richly spiced foods are best avoided, indefinitely, as well.

A FEW MORE PRECAUTIONS

yoga education• Before you start a Yoga practice, while suffering from Slip disc and Sciatic pain, consult your health care provider and a qualified Yoga instructor, and make sure you follow their advice diligently.

• When performing the postures, be careful not to overstep your pain boundaries. If you experience pain, back off. You must find the program that best suits your body. Listen to your body.

• Do not sit for long periods, and avoid activities that worsen your pain; especially if you’ve been diagnosed with a herniated disc. When you do sit, always use a lumbar support. In most cases, extensive walking is also not advisable.

• Be sure that you are adequately hydrating yourself with at least eight glasses of water each day.

• The key to prevent Sciatica, and Slip disc, is to prevent any damage to your lower spine. Maintain a good posture while sitting.

• Finally, remember to continue with these poses long after the symptoms have disappeared.

The above Yoga program, when followed diligently, has been found to restore disc health and prevent recurrences of both Slipped disc and Sciatica.

Aum Shanti

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

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

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

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Dr. Rita Khanna

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

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

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

 

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Yoga for Children

Monday, August 23rd, 2010

By Candida Vassallo

For this essay, I will show how Yoga for Children will and can work in schools and how it can be included as part of the school curriculum, thereby giving our children opportunity for improved health and wellbeing, and a very valuable life tool. As it is an account of an actual Yoga program I designed and implemented, I have found it important to give a brief history of how the idea evolved, before implementation and design. This, I believe is relevant to the topic of Yoga for Children, and fits with several aspects of Yoga philosophy (ie Bhakti Yoga, Jnana Yoga, Karma Yoga, Hatha Yoga and some Raja Yoga). It is this preliminary thinking and preparation, I believe, which contributes to the (Yogic) essence of the completed program and its delivery.

Yoga for Children is a topic very close to my heart and as such in early 2002 I began work on designing a program for children to be used in schools.

I called this program Heart Matters. This name, to me, is most appropriate for such a thing, as having worked in a school since 1988, I have seen many children troubled and handicapped by physical, mental and emotional problems, and at the same time, saw many teachers troubled and handicapped in those three ways, but for different reasons than the children. This is on top of the usual everyday school and life stresses which trouble children and teachers and indeed all of us. There was (and is) very much a need for children (and indeed for us all) to feel better in order to be and do better. I realized from the often-times horrors that I saw (drug overdoses, attempted suicides, self-harming as in self-cutting etc., as well as extreme behavior issues stemming from mental/emotional stresses to ADHD and other problems) that no amount of rationalization on its own, was going to penetrate the hearts and minds of these children, and so no positive change could occur. My thinking was and is, that unless one feels better (as opposed to feeling bad for whatever reason) one could not be or do better. The mental aspect was not enough to push through the dark clouds of emotional/mental stress, depression and the like, hanging over these children, to make a positive difference to their behavior, their health or their learning.

I felt strongly that I was in a position to offer a way to make this difference, given my background of study with a spiritual teacher – a Yogacharya (Yogacharya Devidasan Giri, affiliation with Gitananda Ashram, Pondicherry, India) (as of present day my study with him has spanned 12 years, mostly weekly and lately fortnightly, without a break except for 4 weeks over Christmas-times); my teaching diploma and also my deep motivation and passion to pass on my knowledge and experience, particularly in an area such as this, the educative system, with which I was so familiar.

So how does one feel better? To me the answer is clear – through the heart. So I set about to design a program that would connect with the heart of both students and teachers, and be practical for both parties as they influence each other in normal everyday school life, so for this program to work, it also needed to be a tandem effort. It would create a kind of unity within the minds and hearts of students and teachers individually and would also unite them as a group. What better way than through Yoga – the ultimate union.

What then, were the key aspects needing to be taught through this Yoga program? As I said earlier, Heart Matters evolved with the main focus being “feeling better”, in order to ‘do’ and ‘be’ better. My belief is that this can be done by teaching children the necessary skills for the enhancement of calm, mental alertness, focus, physical and emotional resilience, correct posture and general wellbeing – skills that are essential not just in the classroom, but throughout life – and that was another of my aims, to equip students with some fundamental life skills – through Yoga. Unfortunately, in this part of the world, the student is still only seen as an academic/mentally based being, and not much teaching if any, goes into the other aspects of the person, as in the emotional and spiritual. Even with the physical, often this is only looked at from a surface view as in providing physical education and sports programs without considering or integrating any other influences to physical wellbeing, as in emotional and spiritual.

From there a lot of thinking time transpired as to how I would actually implement the program, before I had even thought of the aspects of Yoga I would put in the program. I realized that for me to deliver this in classrooms would be a more than full time occupation, without even thinking of the obstacles of the Education Department accepting and employing me for this project. In 2002, as indeed I believe it is still so now, although not as strongly, there was much more thought by authority powers, given to why this sort of inclusion into the school curriculum couldn’t/shouldn’t be, rather than to why it could/should. No one really wanted to touch such a thing because it was different and new (to this part of the world), it would arouse questions by certain religious groups and parent groups (which it did, to me personally) and I believe these authority powers just didn’t have the insights or expanded vision, or courage to give such a project at least some serious consideration. Although I certainly did try to get them on board.

At the time I was working my own health business on a part-time basis and a part of that was teaching relaxation, meditation, stress management and Yoga to staff members of schools (and was also being asked to run the odd one-off 6-week program and single sessions for students). As well I was being asked to do the same for various other workplaces, from a wellbeing and occupational health perspective. So I realized that people generally were interested and open to participating in this sort of thing in this way – as they would not be held accountable in any way – only I, as the private facilitator/presenter would be. So it became clear to me that if I could offer Heart Matters out of school hours, and as part of my personal business, train teachers to present it to their students, which meant that teachers paid me and they could claim the cost and the hours as Professional Learning, that this would be my and the program’s best chance. From this perspective I would not need to get the whole of the Education Department on board, just my local school Principal and the teachers, and from there other schools would come on board – and this proved not to be too difficult, as I had been in the school system for many years, was known and thankfully trusted. So emerged Heart Matters, for which I am very grateful to the people who trusted me.

I set about designing a program of Yoga for teachers to present to students. This program would need to fit into the school curriculum both for content and duration (so as not to take up set curriculum time during the day, as this would make it unworkable for teachers to include in their day). Whilst teachers were permitted and willing to present the program, they still were not given the time for it, within the curriculum – they had to fit it in – so this narrowed the coverage down a bit as not all teachers were willing to make this effort.

The content of Heart Matters would focus on mental, emotional and physical resilience, physical strength and wellbeing.

My teacher alerted me to an excellent text, which I very gratefully used as a reference, entitled Yoga Education for Children, by Swami Satyananda Saraswati (founder of the Bihar School of Yoga). This book is written as “a guideline for teachers of Yoga to children and based on a considerable number of years of experience and takes into account requirements of children of different ages, abilities and disabilities, as well as some of the constraints imposed by the teaching environments”. It is excellent in many ways, not the least of which is that Swami had been a teacher of English in France, and used Yoga extensively in his classroom. So for me to train teachers and to be able to say my references were from a teacher, who understood classroom demands and accountability, made my job so much easier, in terms of credibility. This was a very important aspect, because if the teachers didn’t believe (and feel for themselves) what I was teaching, then they could not effectively teach it to their students. Also, most if not all schools in South Australia, have a Special Education program catering for children with physical and mental disabilities. My school had the largest of these programs in the state, and I was very keen to make Heart Matters available to both the teachers and students of this program, as Swami Satyananda wrote a special section for children with disabilities, and likewise, when I designed Heart Matters, I devoted a special section, a whole term, to Yoga for the disabled.

Yoga for disabled children (and adults) works very well as it connects them to their heart, their inner self, which is not disabled and is most often the place from where these children shine. It becomes something they look forward to and it brings them joy. Also because they can be like all the other children in the class and not seen to be different. This assimilation of course, occurs for children who are not severely physically or mentally disabled. For those who are, it still works as I have said above, except that I would work with them as a group separately from the mainstream.

As I said earlier, my focus was for children to feel better in order to be better, and I knew that Yoga would do this even if it was in a seemingly small way (although I knew there would be nothing small about it). As well, my aim was to visibly engage the whole person, that is body, mind and spirit (which naturally occurs with Yoga practice but perhaps is not so visible to the novice teacher and student). In order to facilitate this, I knew that firstly, at least improved breathing needed to occur, then the physical body needed to be strengthened, and for mental calm and clarity, relaxation in the form guided imagery needed to also occur – the integration of these three aspects would then engage the spirit to some degree at least.

To that end, Heart Matters Yoga program is specifically for teachers to present to students for the purpose of teaching skills to enhance calm, mental alertness, focus, physical and emotional resilience, correct posture, and wellbeing. The three aspects I speak of above (which comprise the whole Heart Matters session) I broke down for the information of teachers, students and parents as follows:

• Yoga poses for physical wellbeing, flexibility, resilience, posture and balance

• Breath awareness for wellbeing, mental alertness, focus, concentration and clarity

• Relaxation – guided imagery – to enhance calm, clarity and wellbeing

These three segments work together to give the student the above skills and allow the reconnection with the Heart – so that the Heart and Mind can work together.

In everyday busy-ness it is easy to lose connection with the Heart and to operate solely from the Mind. There has been a lot of positive feedback from teachers and students about Heart Matters, as the program has resulted in many benefits for all involved.

Heart Matters is presented each day for 15-20 minutes, usually at the start of the day, but not necessarily or exclusively. It comprises the 3 segments above (Yoga Asanas, Pranayama and Guided Imagery/Relaxation), which work beautifully together, with each session fitting into no more than half an hour – ideally it can fit into 20 minutes (10 minutes for each segment) but of course, it also takes a few minutes to organise a class.

There are 4 levels to Heart Matters, one for each term of the year, and each level is sequential and progressive, so it is a program for the whole of the school year. With this, students have enough time to notice and also feel their improvement and skill growing, and teachers have the year to make assessments of their students, themselves and their teaching. Importantly, the aim is also to see these improvements in life outside the classroom, i.e., in the home, the playground, within their social circles etc., and this is re-enforced throughout the practise of the program. So Yoga becomes a living science for students and teachers, which they can live and use forever if they so wish. I also designed an assessment sheet for each term where teachers could map the improvements in their students and overall class, also their own teaching performance.

Within each term there are six separate sessions, one per week, for six weeks. So the same session is done every day for a week, then teachers move on to the next session for the following week, and so it goes. Whilst the school term is usually at least 10 weeks, I made the levels of six weeks duration, so as to make it easier for teachers to fit it in as at the beginning and end of each term, there are usually other extras they need to fit in and also so that Heart Matters could fit into school life and not take on a stress factor.

Heart Matters greatly benefits teachers as well, by the calm and focus it generates by merely presenting the program. This enhances teaching and learning with focused attention, and provides a calmer and therefore more receptive classroom and a calmer and healthier teacher. In feedback I have received over the years, particular benefits are experienced in relation to physical wellness, to study and exams and the program has specifically shown benefits in subjects including English, story writing, maths, art and physical education. Older students have reported improvements in their sleeping, as in getting to sleep and sleeping better

Teachers attend professional learning sessions (from me) for 6 weeks every term (4 terms) for one hour per week, to learn and feel confident with presenting the weekly sessions to their students. The program is progressive and spans for the whole of the school year. Each week builds on the previous week’s sessions and the program can then be presented to subsequent classes the teacher may have, year after year.

Below are some testimonials from teachers

“Students are calmer, more appreciative and aware of others; keen to discuss the sessions”

“More productive overall”

“A great opportunity for relaxation all round and hence provides improved output”

“Sensed a ‘greater calm’, more focus”

“Calmer, smoother transition into a task”

“Is an important part of anyone’s life; creates balance but needs to be practiced”

“Students much quieter, more focused”

Students ask when doing Heart Matters again, don’t like it when I say ‘not today’ “

“Of benefit to the curriculum”

“I have learned valuable skills which can be used as an extra teaching tool”

“Has helped to develop students’ physical wellbeing”

“Helps me to bring my class to order when unruly or excited by an unexpected event”

“I can use parts of it, particularly the breathing, many times during the day to refocus the class and myself”

“The calm atmosphere is almost tangible when the students are doing Heart Matters, particularly during the breathing and relaxation”

“More orderly and calmer thinking”

This last comment related to a particular incident in when a reception child brought the teacher’s attention to the ‘caterpillar’ at the door. It was regarding how children left their shoes before entering the room for Heart Matters. At first they would throw off their shoes and they would all be in a pile. After a while, the shoes were (without any prompting from the teacher) lined up, two by two in order at the door – looking like a ‘caterpillar’. This to me is Living Yoga!

I believe that my account of this program and how Yoga for Children can be implemented is a living example of what is possible for our children and indeed our future through the practice of Yoga. It is also an example of how our established and entrenched western educative system can hold us all back. I think of Paramhansa Yogananda with his Ranchi School in India, and his close disciple Swami Kriyananda with his Ananda Schools in the United States. Both amazingly dynamic and gigantic human beings and incarnated souls, who worked tirelessly for the educative system and its evolution, and I am saddened to say that it seems to me that the people who need to be listening (those with authority and power) seem not to be. However, I passionately believe it will come about, in time….. the inclusion of skills for living, at least in part, with Yoga being accepted and indeed considered necessary, in our educative systems throughout the world.

Om Tat Sat

Tathaastu: So Be It

Candida Vassallo is a Yoga teacher from South Australia.

Candida Vassallo
Isis Holistic LifeCare Development

www.ntpages.com.au/therapist/15944

http://www.massage-therapy-clovelly-park.websyte.com.au/

http://www.oneworldretreats.com/ubud_bali_yoga_retreat_candida.php

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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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DISORDERS OF MALE REPRODUCTIVE SYSTEM (MRS)

Sunday, April 18th, 2010

By Dr. Rita Khanna

The male reproductive anatomy includes internal and external structures. Most of the male reproductive system is located outside the body. The external structures of the MRS are the penis, the scrotum, and the testicles. The internal organs of the MRS, called accessory organs, include vas deferens, ejaculatory ducts, urethra, seminal vesicles, prostate gland, and bulbo-urethral glands.

The functions of the MRS are:

• To produce, maintain, and transport sperm (the male reproductive cells) and protective fluid (semen)

• To discharge sperm within the female reproductive tract

• To produce and secrete male sex hormones

HOW DOES MRS FUNCTION

The entire male reproductive system is dependent on hormones, which are chemicals that stimulate, or regulate, the activity of cells or organs. The primary hormones, involved in the functioning of the MRS, are follicle-stimulating hormone (FSH), luteinizing hormone (LH), and testosterone. FSH and LH are produced by the pituitary gland, located at the base of the brain.

FSH is necessary for sperm production (spermatogenesis), and LH stimulates the production of testosterone, which is necessary to continue the process of spermatogenesis. Testosterone is also important in the development of male characteristics, such as muscle mass and strength, fat distribution, bone mass, and sex drive.

MALE REPRODUCTIVE DISORDERS

• There may be some defects in the genitals, or in excep¬tional cases, genitals may not exist.

• The amount of spermatozoa in the semen, may be lesser than required, or may not be there at all.

• Physical incapacity or non-existence of procreation capacity or aversion.

• In the majority of the cases, one may not really find anything lacking in the procreation system of the male; but because of the mental tension, or due to advanced age, the procreation system may have lost interest.

• The most complicated problem of MRS is incapacity of the semen to procreate.

• Out of all the problems, one third are as a result of spermatozoa being almost nil in the male semen.

DETAILS OF THE CONTENTS OF SEMEN

Normal healthy semen has following details:

1. Quantity: between 2 to 5 ml (normal estimate is 3 to 5 ml)

2. Quantum of spermatozoa: 60 to 120 million per ml.

3. Motility: 80% to 90%.

4. Morphology: 80% normal (oval head, neck and tail)

5. PH: acidic.

6. Liquefaction: +ve

7. Fructose: +ve

SEMEN EXAMINATION

The only really satisfactory way to produce a semen sample, for examination, is by masturbation into a special container or in chemical laboratory. The reason for this is that most of the sperm in an ejaculate are in the first portion. If one wants to have a correct examination, and get correct chemical results, as well as get proper estimate of actual situation, it is essential that at least 4 to 5 days before getting the specimen for examination, there should be no wastage of semen. Similarly, one should not encourage the specimen of semen, brought in by use of a condom, which are lubricated with spermicides. It will kill sperms and will not have a correct examination.

Secondly, it is necessary that after the first examination of semen, a second sample should be obtained 15 days later, and after thorough examination, one should arrive at a definite decision. Only then, proper treatment should be obtained. The sperm in a specimen of semen gets affected both in quantity and in capability of procreation, if a person is habituated to take intoxicants like liquor, smoking, or chewing tobacco. Insufficient intake of nutritive food, too hot a climate, or staying in a place where it is tremendously cold, also affects.

OBSERVATION ON THE CHEMICAL CONDITION OF THE SEMEN

• In some cases, either both, or one testicle, may be under-developed or immature, or these may remain in the abdomen, only. This condition is known as cryptorchidism. In such cases, a male, although he has had a perfect conjugal and sexual partner¬ship, will be incapable of procreation. Under such circumstances, an operation could bring fruitful results.

• Varicoceles are tortuous dilated blood vessels in the scrotum (just like having varicose veins in the legs). These veins are dilated because the blood does not drain properly from them. These dilated veins allow extra blood to pool in the scrotum, which has a negative effect on the sperm production.

• One of the principal reasons for insufficient spermatozoa, in male semen, which could result in non-procreation, is high temperature in the internal secreting glands of male reproductive system.

• If there are glands or nodules, which hinder the forceful and speedy ejection of semen, this could also be one of the main reasons for incapability of procreation.

• There can be some hindrance or disease inside the tube of the gentile organ like urethritis, epididymitis, prostatitis, etc.

• It is also possible that some hindrance, or disease, in the testicles may result in plenty of blood coming out of the genital organ, which may result in weakness, and procre¬ation may not be possible.

• Persons who work in the vicinity of hot kilns, put on very tight underwear, or take a bath with extra hot water, have higher temperature of tes¬ticles (hyperthermia) than required. Over a period of time it can lead to sexual disorder, but can be treated by hypothermia (Abnormally low body temperature).

• Persons, whose quantum of spermatozoa is found lesser than required, can cure the same by this treatment of hypothermia. However, those who exhibit no sper¬matozoa are in the condition of azoospermia (no sperm count); hypothermia will not be of much use.

• For the treatment of hypothermia the special underwear could be used. It is called thermal underwear and is excellent for keeping the heat in your body and gives excellent comfort even in icy arctic cold weather conditions.

• On medical advice – if long term use of such underwear is being made then an appreciably big difference in number of spermatozoa would be possible. You can remove such special underwear only at time of having a bath or at the time of sexual intercourse; it is advisable to put on this special underwear for the rest of the period and for as long as possible. This is a non-chemical treatment. The underwear is easy to put on and is light in weight. No sexual disorder is created by its use, and this is widely recognized.

• If the prostate gland has grown to a huge extent, it can create disorganization of sexual life. It is likely that the male sexual life will be imbalanced. If a couple has no children, and if they are getting treatment, they should ensure that the personal lifestyle of the male should be analyzed, and the problems observed, therein, should be first solved.

• Check up whether sexual life has an ebb – as a result of having no children. It is essential that sufficient investigation should be undertaken for this cause. If a married couple remains childless for a pretty long period, there is a possibility of internal strife and insufficiency of coitus.

• Impotence indicates that one has to spend a long time in the erection of phallus, the genital organs may be completely inactive, the ejection of the semen may take longer time, or semen may not get ejected at all. Normally, such occurrences are more as a result of psychologi¬cal reasons, and it is advisable to get the solution to this problem by psychiatric treatment.

• Besides the above, patients suffering from diabetes, renal disease, trauma or consumption of strong medicines for longer periods may also get affected by impotency. One can go in for psychological treatment, Medical aids and medicines and vitalizing by mechanical means or by penile implants.

• If a person remains ever ready for sexual intercourse (libido), and indulges in abnormally excessive sexual activities, he may, in the long run, stop procreating.

• The male genital organ should essen¬tially be capable of full excitement so that the organ should remain absolutely straight and erect – then can only one enjoy the intercourse in a proper manner. If the genital organ is comparatively very short, it is known as microfilms. If the genital organ is having too many bends in it, this is termed hemi-hyper-trophy. The non-stimulation of the phallus is the main cause of impotence. People could have insufficiency of erection of the genital organ, due to mental fear, worry, trauma, diabetes, etc.

• Male procreation problem can also arise because of the addiction to alcohol, narcotics, tobacco, and anti¬hypertensive drugs.

YOGIC MANAGEMENT

Yogic philosophy maintains that most of the diseases are due to insufficient life force, either in the body as a whole, or a blockage of life force, to one part of the body. When the whole body has lowered life force, the result is a lowered vitality level, poor health, and susceptibility to infection. Yoga practice increases the working capacity of the body to a huge extent.

Yes, you can definitely correct your impotence, and also get stronger erections, if you practice certain Yoga poses regularly. These includes Surya¬namaskara (12 rounds) each morning at Sunrise, Trikonasana, Sarvangasana, Matsyasana, Halasana, Paschimottanasan, Bhujangasana, Shalbhasana, Dhanurasana, Chakrasana, Ardha-Matsyendrasana Yoga¬mudra, Uttitthpashchimottanasana, Padahastasana, Tolungasana, Mahamudra, Vajrasana, and Shavasana.

Regular practice of these Asanas can help to increase the blood circulation to the scrotum. This increased blood flow removes and remedies the biological, or chemical, imbalances that might be causing impotence.

In addition, the practice of Bhastrika Pranayama, Sukhpurvaka Pranayama, Yoganidra, as well as Meditation will help you to correct problems, such as premature ejaculation, and also help in better concentration.

CONCLUSION

It must be remembered that successful impregnation, fertilization, and subsequent pregnancy, always involves the cooperation and interaction of husband and wife as one. There are always cases of infertility in marriage. If the couple tries to have mutual understanding, goodwill, and equipoise, then the majority of the problems of procreation by males can be solved. For this reason, both partners are recommended to adopt a Yoga program and practice it together.

Keep patience – nothing is impossible!

AUM SHANTI

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

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

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

Mobile: + 919849772485

Ph:-91-40-65173344

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Website: www.yogashaastra.in

Dr. Rita Khanna

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

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

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

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YOGIC MANAGEMENT OF STERILITY

Sunday, March 7th, 2010

By Dr. Rita Khanna

Sterility, which refers to the state of infertility, is defined as an inability to conceive a child after trying to do so for at least one year. Sterility can affect both men and women, with the cause involving either one or both parties. Both partners should consult a doctor in order to find out which of them requires treatment. For a man to be fertile, the testicles must produce enough healthy sperm to be ejaculated effectively into the woman’s vagina. For a woman to be fertile, the ovaries must release healthy eggs regularly. In addition, her reproductive tract must allow the eggs and sperm to pass into her fallopian tubes to become fertilized and implanted in the uterus.

EXAMINATION

In the case of men, a general physical examination will be performed, with discussions concerning medical history, illnesses, disabilities, medications, and sexual habits. Tests, such as semen analysis, hormone testing, transrectal, and scrotal ultrasound may also be performed. In the case of women, a doctor investigates the endocrine problems. Additional tests to determine sterility include: blood tests, an ultrasound of the ovaries, and hysterosalpingography to check for physical problems of the uterus and fallopian tubes. A laparoscopy can check the ovaries, fallopian tubes, and uterus for disease. Once a diagnosis has been made, you and your partner can consider the various treatment options.

YOGIC CAUSES

Sterility can be due to the couple’s state of health or due to psychological factors. Men, who are too tense, or nervous, are unable to produce the spermatozoon required for fertilization. The fear of being unable to conceive often prevents a woman from becoming pregnant. Unfortunately, even today, in some countries, including India, the entire blame for sterility is unjustly laid on women; and they feel unduly guilty, which can be a source of despair. After proper Yoga exercises, proper diet, and proper relaxation, so-called infertile couples are able to have children.

YOGIC MANAGEMENT OF STERILITY

Yoga has been proven to reduce the production of stress hormones, which can hamper conception. The study found that women, who practiced Yoga, were twice as likely to get pregnant than their female counterparts who did not practice Yoga. When trying to conceive, I recommend a gentle flow practice, with a focus on restorative poses. You do not need to avoid any particular poses, but do skip hot, vigorous, or dehydrating exercise. Both partners are recommended to adopt a Yoga program and practice it together with the guidance of a qualified Yoga instructor. The following are the Asanas, including one Mudra and one Bandha, which are recommended for fostering reproduction and combating sterility.

SHIRSHASANA: THE HEAD STAND

• By performing Shirshasna, the blood circulation is directed much towards the brain, thereby irrigating and regenerating not only this organ, but the entire nervous system.

• Some of the most important endocrine glands, situated in the area above the heart- hypophysis, pineal and thyroid, particularly the first two, are regenerated and maintained in perfect health by the head stand.

• It provides a remedy for seminal weakness. Since the testicles are situated between the bladder and the rectum, if these become overfull, especially the rectum of people who are constipated, nocturnal emissions may take place.

• Shirshasana also helps prevent premature ejaculation, where this is caused by congestion of the genital organs.

• It is also excellent for women suffering from certain uterine or ovarian troubles, or from downward displacement of the womb.

• This posture helps combat psycho-somatic imbalances and ensures that the organs remain highly active.

• When practicing Shirshasana, begin by remaining in this posture for five seconds. Then, gradually increase the length of time by fifteen seconds, every week, until a maximum of three minutes is reached. Be sure to practice this posture every day.

RESTRICTIONS

This Asana should in no circumstances be performed by those with hyper or hypotension, weak cervical vertebrae, by menstruating women, and those suffering from heavy cold, or who have problems with their ears or eyes.

SARVANGASANA: THE SHOULDER STAND

• Sarvangasana is the Asana par excellence for counteracting the faulty functioning of the thyroid and parathyroid glands and for revitalizing them. Situated in the neck region, these glands play a part in the correct functioning of the metabolism, influence one’s state of mind, and produce a considerable effect on the sexual maturing process. This delicate balance of hormones not only affects fertility, but also menstruation.

• Like Shirshasana, it remedies seminal weakness in men, arising from the degeneration of the testes, and gives a beneficial effect on the uterus and ovaries in women.

• The exercise can be repeated once or twice in succession, for fifteen seconds to three minutes gradually.

• The restrictions, which apply to Shirshasna, also apply to Sarvangasana.

VIPARITA KARNI: THE INVERTED POSITION

• This Asana is comparatively easier to perform than the Shirshasna and the Sarvangasna. All these inverted postures have a direct action on the brain, the thyroid, and other endocrine glands, and revitalize the entire organism. These Asanas produce a far-reaching action on the pelvic and sacro-lumbar regions, as also on the abdominal organs.

• They improve the circulation, thereby producing a tonic effect on the nerves connected to the sexual organs, and on the male and female reproductory glands.

• The exercise can be repeated once or twice in succession, lasting for fifteen seconds to three minutes gradually.

• It should not be performed by those suffering from high blood pressure.

VARIATION OF THE ABOVE ASANAS: LEGS ON THE WALL

Legs-up-the-Wall Pose is calming and brings energy to the pelvis. It also helps to increase micro-circulation in the reproductive tract. Most importantly, if practiced right after sex, it encourages the sperm to penetrate deeper into the female reproductive organs.

 

 

 

 MATSYASANA: THE FISH POSE

• Matsyasana is the counter pose of all the above Asanas. This Asana greatly helps the correct functioning of the thyroid gland (producing a tonic effect on it) and the endocrine system. It also eases constipation, and in the case of women, ensures a healthy uterus. It should be done for five seconds to one minute.

HALASANA: THE PLOUGH POSTURE

• This Asana tones up the nerves of the spine, linked to the sexual organs and the neuro-muscular system of the pelvic region.

• This Asana strengthens the male and female reproductory glands.

• It also regenerates the thyroid gland.

• It combats dyspepsia and constipation and has a beneficial effect on the liver.

• It can be practiced two to three times, in succession, for the duration of five seconds to one minute.

• The restrictions, which apply to Shirshasna, also apply to Halasana.

BHUJANGASANA: THE COBRA POSE

• This posture helps the blood circulation, regenerates the spinal nerves, the sympathetic nervous system, remedies insomnia, and obesity.

• This Asana helps correct irregular menstruation and ensures a healthy uterus.

• Bhujangasana is performed two to five times, over a period of five to ten seconds.

SHALABHASANA AND ARDHA- SHALABHASANA: THE LOCUST POSE AND THE HALF LOCUST POSE

• These two postures produce a beneficial action on the urogential system, the stomach, and the intestines.

• These Asanas correct functioning of the ovaries and that menstruation gets regular and painless.

• They should be practiced two to five times, in succession, for several seconds.

• The restrictions, which apply to Shirshasna, also apply to Shalabhasana.

DHANURASNA: THE BOW POSTURE

• This posture produces a tonic effect on the pelvic region and the digestive organs.

• It helps regenerate the male prostate gland, the endocrine glands, and genital organs of both sexes.

• It is also recommended to women as a way of ensuring proper functioning of uterus and ovaries.

• Dhanurasana can be performed two to five times for five seconds.

The Cobra, Shalbh, Ardha Shalbh, and Dhanur postures are excellent means of combating female sterility, resulting from the poor functioning of the reproductive organs and irregular menstruation.

PASCHIMOTTANASANA: THE POSTERIOR STRETCHING POSTURE

• This posture revitalizes the nerves connected to the genital organs, as well as the sexual glands of both sexes.

• It is recommended as a way of curing seminal weakness and controlling sexual energy.

• It is good for the sciatic nerve and especially beneficial to the sacro-lumbar, pelvic and abdominal region, in which it tones up the blood circulation.

• Paschimottanansana is performed, two to five times, for five to ten seconds.

• This exercise should not be performed by those suffering from spinal problems

JANUSIRASANA: THE KNEE AND HEAD POSTURE

• This Asana promotes health to the prostrate gland and helps cure prostatic enlargement problems.

• In the case of women, this posture strengthens the uterine muscles and fallopian tubes – while at the same time, improving the functioning of the ovaries.

• In addition, this Asana is beneficial to the nerves of the spinal column, which are linked to the genital organs.

• It is also good for the sciatic nerve and the sacro-lumbar and pelvic regions.

• Janusirasana should be repeated two to three times, on either side, for five seconds.

• The restrictions, which apply to Pashimottanasan,a also apply to Janusirasana.

SUPTA-VAJRASANA: THE SUPINE PELVIC POSTURE

• This posture produces a highly revitalizing effect on the reproductive organs and the entire pelvic region.

• It is also a powerful means of fighting constipation.

• This Asana is performed two times, in succession, for fifteen to thirty seconds.

ARDHA-MATSYENDRASANA: THE HALF MATSYENDRA POSTURE

• This posture guards against enlargement of the prostate gland and continues to rejuvenate the spinal column, and reproductive organs, until quite late in life.

• It is effective against constipation and dyspepsia.

• It is vey effective against an enlarged and congested liver, and spleen, and revitalizes the functioning of the kidneys, bladder, and genital organs.

• Ardha- Matsyendrasna should be performed two to three times, in succession, for five to fifteen seconds on either side.

BOUND ANGLE POSE: COBBLER’S POSE

This pose helps you stretch your hips and thighs. It increases circulation to the pelvic area, making this a great Yoga exercise to increase fertility and relieve menstrual pain.

 

 

 

BANDHA KONASANA: THE YOGA MUDRA FEET JOINED

• This posture stimulates the abdominal organs, the sacro-lumbar region, and ensures the correct functioning of the sexual organs.

• It helps ensure regular menstruation and is recommended to those suffering from urinary problems.

• Bandha Konasana should be repeated two to three times, in succession, for five to ten seconds.

YOGA MUDRA: THE SYMBOL OF YOGA

• This Mudra stimulates the brain by provoking an influx of fresh blood.

• It has a rejuvenating effect on the coccygeal nerves and on the sacral and lumbar plexus.

• It ensures the correct functioning of the abdominal organs and combats constipation.

• It also revitalizes the male and female genital organs.

• This Mudra remedies nocturnal emission and seminal weakness.

• It fosters control of sexual energy.

• Yoga Mudra should be repeated two to three times, in succession, for five to ten seconds.

UDDIYANA-BANDHA: THE RAISING OF THE DIAPHRAGM

• Uddiyana Bandha revitalizes the sacral and solar (lumbar) plexus – the latter controls the principal internal organs. The solar plexus is a vital centre connected with the sympathetic nervous system. It is the place where our vital energy, Prana, is stored. Solar plexus is the Sun of our nervous system.

• In addition, this Bandha helps purify the organism, stimulate the digestive organs, and fight against constipation and dyspepsia. It ensures proper functioning of the liver, pancreas, suprarenal glands, and genital organs.

• This Bandha may be repeated two to five times for five seconds.

• This should always be performed on an empty stomach and is not recommended to those with high or low blood pressure or with serious problems affecting the abdominal region.

The above Asanas, Mudra, and the Bandha revitalize the sexual glands and organs, the thyroid, the nerves, and other organs, which play an important part in reproduction. Besides these, practice of Pranayama,Yoga nidra, Concentration, and Meditation gives even better results. However, one cannot expect the body and reproductive organs to function correctly if one overworks, smokes, drinks too much tea, coffee, or alcohol, takes drugs, fails to eat a balanced diet, or indulges in emotional or sexual excess. Excessive emotion or passion is harmful, as you shall see in my next article.

TIPS FOR ENHANCING FERTILITY

• Conception is based on an intricate series of events. Every month, hormones from your pituitary gland stimulate your ovaries to release an egg or ovulate. Once the egg is released, it travels to one of the fallopian tubes. If you want to conceive, now’s the time. Have sex regularly around those dates.

• Use your day planner or another simple calendar to mark the day your period begins each month. Also track the number of days each period lasts. If you have a consistent 28-day cycle, ovulation is likely to begin about 14 days after the day your last period began.

• Keep a record of your basal body temperature to determine when you are ovulating. You can assume ovulation has occurred when the slightly higher temperature remains steady for three days or more.

• Check your vaginal mucus; if it has a stretchy consistency, then you are at your most fertile.

• Increase your supplement intake by taking folic acid, Vitamin B6, and B12 both before and during pregnancy.

• Eat healthily – by adding lots of fresh fruit and vegetables, as well as protein to your diet.

• Neti daily, and laghoo shankhaprakshalana, whenever constipation is present.

• Women should watch their weight, as being too thin or overweight, minimizes their chances of conceiving.

• Exercise regularly to maintain general health and well being.

• Men should wear boxer shorts, and take cool baths, to improve circulation around their testicles.

• Adequate rest, and a change of environment away from pressures, responsibility, social and family commitments, is important first steps.

• A restful and relaxing holiday, in natural surroundings, is highly recommended.

Good Luck…

Om Shanti

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: email hidden; JavaScript is required

Website: www.yogashaastra.in

Dr. Rita Khanna

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

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

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

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MOBILIZING THE BODY WITH SIMPLE ASANAS

Thursday, December 24th, 2009

By Dr. Rita Khanna

To maintain a healthy body, a good Yoga program is essential. There are six basic movements that a body should perform in order to maintain good health. These are traction or stretching, twisting or squeezing, lateral stretching, bending forward, bending backward, and inversion. Let’s see our daily lifestyle. We wake up in the morning, we do our chores, and we sit down. Whether we sit on the bed, on a sofa, in our car, or go to the office and sit in our office chair, the body is in a bent position. It is actually folded forward. It means that we are not using the full movement of our body in our day-to-day activities.

OUR NORMAL HOUSEHOLD EXERCISES

Opening the cupboard and getting out thing – If there is something on the top shelf, maybe we stretch a bit more. If a child pulls on our trouser leg, then we may twist and look back. If something falls from our hand, we bend forward to pick it up. This is the extent of our physical movements in a normal daily situation. There are bound to be blockages in our energy channels. Where there are blockages, there is going to be suffering: aches, pains, hardening of the muscles, and stiffening of the joints.

MOBILIZING THE BODY WITH SIMPLE ASANAS

The following Asanas can help loosen up the body:

• TADASANA (THE PALM TREE POSE)

  

 

 

  

 

Tadasana involves stretching or traction. In this Asana, the entire body is pulled upward, and each joint is expanded from the toes – right to the tip of the hands.

HOW TO DO IT

Stand straight with feet together, arms by the sides. Inhaling, stretch the arms up over the head and slowly rise up on your toes, stretching and lengthening the abdominal area. Hold the position for a few seconds. Exhaling, bring the heels down on the floor and hands on top of the head. This is one round. You can repeat 7-10 times.

• TIRYAKA TADASANA (THE SWAYING PALM TREE POSE)

  

 

 

 

 

The Tiryaka Tadasana is a lateral stretch. It stimulates the lesser used muscles of the body, by stretching the side muscles. There is a complete stretch from the legs right up to the arms.

HOW TO DO IT

Stand straight with feet about two feet apart. Breathe in deeply and raise both of your hands over your head. Interlock your fingers, palms are facing towards the sky. Inhale, extend the spine. While exhaling, bend the body to the right from the waist as much as possible. Hold the position for a few seconds. Inhale and slowly come back to the upright position. Similarly, repeat the process on the left side. You can repeat 7-10 times on each side.

• KATI CHAKRASANA (WAIST ROTATING POSE)

  

 

 

 

 

Kati Chakrasana is a twisting exercise, which removes stagnant blood located in the different areas of the body, and encourages a fresh flow.

HOW TO DO IT

Stand straight, with feet about two feet apart, and the arms by the sides. Inhale as you raise your arms level to shoulders. Keeping the feet flat on the floor, exhale as you twist the upper body to the right side, wrapping the right arm behind the waist and the left hand onto the right shoulder. Turn the head fully to the right to look behind, towards the left heel. Hold the position for a few seconds. Inhale and return to the starting position. Similarly repeat the process on the left side. You can repeat 7-10 times each side.

• SURYANAMASKARA (SALUTE TO THE SUN)

Another practice, which combines forward and backward movements, is Surya Namaskara. Following are the 12 positions of Sun Salutation:

HOW TO DO IT

Position of Readiness:

Stand erect near the edge of the mat. Then take measurement with the foot and go one foot behind, keep both the feet together, weight evenly distributed, legs straight, arms are by your sides, fingers together. Now start.

1. Namaskarasana (Prayer Pose) 

 

 

 

 

  

Bring your hands into prayer position, in the middle of your chest, where your heart is located. Let the breathing be normal.

2. Hastottanasana (Raised Arms Pose)

 

 

 

 

 

Inhaling, extend your arms out in front of you, with palms together, and then stretch them above the head. When both arms reach near both ears, on the sides of the head, arch back from the waist as far as you can, legs straight. By the time you have stretched your arm, you should go on inhaling the breath. Do not bend the arms from the elbows.

(Do not bend the head on the backward side before both the hands are positioned on the side of the head. This is because the centre of the body is situated in the head. If the head bends towards the back earlier, the centre will go eccentric, and there are chances of getting toppled over. Hence, understand the instructions carefully and bend the head only when it is in the centre of both the hands).

3. Hastapadasana (Hand to Foot Pose)

 

 

 

 

 

From an arching position, come back to a straight position, with both hands remaining above the head in Namaskara position. Now, while exhaling, extend your arms out in front of you, as you bend forward at the waist with your head, and go on releasing the breath. Once you reach down, separate the hands, place them down on the floor on both the sides of the feet, fingertips in line with the toes. By the time your hands touch the ground, you should complete exhaling. Knees should remain straight, and try to touch your forehead with your knees. If you are not that flexible, then just do the best you can.

(This type of position is not easily possible in the beginning. Do not get disheartened. Bend your knees if necessary. Make efforts, but do not overstrain. Try to perform the pose as accurately as possible).

4. Ashwasanchalanasana (Lunge / Equestrian pose)

 

 

 

 

 

Inhaling, move the right leg away from the body, in a wide backward step. Let the right knee touch the ground. The toes of the right leg should be touching the ground, heel should be on top. The left knee should come near the chest, and should be between the two hands and pointing upward. Now breathe in. Look up and arch back by lifting your chin up.

5. Dandasana (Plank Pose)

 

 

 

 

 

Holding the breath in, bring the other leg back, and put it alongside the right leg. Both the knees should be straight, up and off the floor. The back should also be straight. The weight of the whole body will be supported on both the hands and the toes of the feet. The whole body should remain in one line, parallel to the floor, and look at the floor about six to eight inches beyond your hands, as you are in push-up position.

 6. Sashtanga Namaskara Asana (Salute with Eight Parts)

 

 

 

 

 

Exhaling, drop your knees, place your chest on the floor between your hands, hips are slightly off the floor, forehead or chin on the floor – whichever is most comfortable; elbows should be pointing upward and close to the body, toes are curled inward.

7. Bhujangasana (Cobra Pose)

 

 

 

 

 

(Now, lower your hips to the floor; the body position is absolutely straight and flat on the floor. If your hands are not under the chest, adjust them, and keep them directly under the chest – keep the elbows half bent and closer to the body. Palms should be resting fully on the ground, feet together, and toes curled under).

Breathe in deeply. Push your chest forward and up, raising your head up and back. Shoulders are down and back, away from your ears (try to get your shoulder blades to touch each other). Do not straighten the arms.

8. Parvatasana (Mountain Pose)

 

 

 

 

 

Exhaling, push up into an inverted “V” position, raising the knees, back, buttocks, and chest, without moving your hands or feet, curl your toes under – toward your head. Push the body backwards, a little more and up, and try to get the heels closer to the floor, while bringing your head closer to the floor. Share your weight, on the palms of both the hands, and on the toes of the feet.

Hereafter numbers 9, 10, 11 and 12 Asanas are repetition of Asanas Nos. 4, 3, 2, and 1, respectively.

9. Ashvasanchalanasana (Lunge / Equestrian pose)

 

 

 

 

 

(Remember the leg, which was drawn backward in the 4th position. Yes, that was the right leg. Allow the right leg to remain straight backward).

Inhaling, take a wide forward step, bring the left leg in between both the hands, while placing the right knee on the floor, toes inward. Look up and arch back.

10. Hastapadasana (Hand to Foot Pose)

 

 

 

 

 

Exhaling, bring the right foot forward, in line with the left foot, and bend down from the waist. Knees should remain straight. Both of the hands should be on both sides of the feet, as in Position3. Try to bring the forehead closer to the knees, without excess strain.

11. Hastottanasana (Raised Arms Pose)

 

 

 

 

 

(Now, here without changing the position, first bring both hands together in prayer position, head lying in between the arms).

Keeping your arms by your ears, and inhaling, come up while extending your arms forward, up, over your head, then arch back slowly, with feet together from the waist, as in Position 2.

(Initially, assume a standing position, with head and legs in a straight line, and then bend with the hands and head behind, ensuring that knees and elbows do not bend).

 12. Namaskarasana (Prayer Pose)

 

 

 

 

 

Exhaling, stand straight, and bring your arms down in front of your chest in prayer position, as in Position 1- then down to your sides, as you return to your original upright position – Mountain Pose.

This constitutes one Surya Namaskara. One round of Surya Namaskara consists of two sequences, the first leading with the right leg (in Position 4) and the second leading with the left leg. With each Surya Namaskara, keep alternating your legs.

GUIDELINES

• Keep your hands in one place from Positions 3 to 10 and try to co-ordinate your movements with your breathing.

• Start by practicing four rounds and gradually build up to twelve rounds. You will experience a rapid heart beat, increased pulse, and your muscles will be infused with oxygenated blood.

• Irrespective of the number of rounds you are performing, it is a must to do Shavasana after that.

• People with medical conditions, such as high blood pressure, coronary heart diseases, hernia, or back problems should check with their doctor and practice Surya Namaskara with guidance from qualified and experienced Yoga experts.

• SHAVASNA

Lie down in relaxation (Corpse) position (Shavasana), legs three feet apart, arms away from the body six to eight inches, palms up, eyes are closed. Focus on your breath. After four or five deep Yogic breaths through the nostrils, your heart rate and pulse will return to normal.

• SIRSHASANA (THE HEADSTAND)

Sirshasana practice involves inversion of the body; but I would not recommend that all of you do it. However, you can definitely try Sarvangasana (The Shoulderstand), or Vipareet Karani Asana (The Half Shoulderstand), under the guidance of a competent Yoga teacher.

So these are a few simple, basic Asanas for the body, which remove blockages from the muscles, improve the circulation and movement of energy, and provide flexibility.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.

Mobile: + 919849772485 Ph:-91-40-65173344

Email: email hidden; JavaScript is required

Website: www.yogashaastra.in

Dr. Rita Khanna

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

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

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Yoga for Active Seniors

Wednesday, August 26th, 2009

YogaBy Joy Karl

Yoga is one of the best physical exercise programs for seniors. It allows older people to proceed at their own pace and to gradually gain more strength and flexibility. It goes without saying that there is no one “type” of senior. Technically, one becomes a senior around age 60-65. Some people at that age are already having a multitude of medical problems and some are as healthy and strong as people 20 or more years younger. It is important to take a good physical history so you know why type of senior you are proposing to teach. Many yoga classes treat all seniors as needing modifications and special treatment. I work with a sixty-one year old woman who is getting Pilates Instructor Certification, her husband who is on the pro gold circuit, and a seventy-nine year old with two hip replacements who rides his bike and runs every day. These are the people I term active seniors. They already have a regular physical practice of some sort. They need a yoga program that will allow them to reach their fullest potential, not one that treats them like invalids because of their age. However, regardless of their physical fitness, there are some inescapable signs of aging that may affect their yoga practice. Some of these conditions are arthritis, hypertension, and joint related injuries. I have personal experience with two of the three. I do not have hypertension, but I did have to have rotator cuff surgery to repair a torn tendon, and I have arthritis of the hands and knee. Even with these conditions, I can do a fairly rigorous program of yoga. I would like to discuss each of these three conditions in depth.

Arthritis is a condition that affects many people, especially older persons. Arthritis causes swelling and inflammation and stiffness of the joints. It is one of the most common diseases in the world and affects 40% of Americans 45-64 and 60% of those over 65. Although it is more common in older adults, it can affect teens and children. (Borreo) When the soft tissues surrounding the bones begin to deteriorate the bones rub against each other causing pain. The most common joints affected are the knees, wrists, spine, feet and the shoulder. There is no known cause of arthritis but many believe that not only wear and tear affect the joints but also obesity and heredity. It appears also that poor bone and muscle health may play a significant role. (Borreo) Yoga can help improve bone and muscle health and help keep joints mobile. As long as the yoga practitioner and teacher remember to not push beyond the capabilities of the student, yoga can help diffuse some of the pain of arthritis.

There are two main types of arthritis, rheumatoid arthritis and osteoarthritis. Rheumatoid arthritis (RA) is a chronic disease characterized by inflammation of the joint lining (synovial). This inflammation leads to weakness and eventually deformity or destruction of the joint. RA is a systemic disease and will also affect others organs. According to the Arthritis Foundation about 1% of Americans suffer from RA. A person with RA will need special modifications to practice yoga. Osteoarthritis (OA) is a breakdown of cartilage in the part of the joint that cushions the ends of bones. The pain of this type of arthritis is caused by two bones rubbing against each other OA is a degenerative disease related to wear and tear and age. It usually affects the hands and weight-bearing joints like knees, hips, feet and the spine (Crews). This person will be able to do most poses in yoga and may or may not need modifications.

Many studies have been conducted by the Arthritis Foundation that show that exercise, maintaining a healthy weight, and avoiding injuries can reduce the pain of arthritis and even slow the progression of it. (Crews) The full range of motion of yoga poses help facilitate flexibility of the joint and may even help to alleviate pain.

Leigh Crews in her article, Yoga for Seniors has several suggestions to help a yoga teacher work with a person who has arthritis. She recommends you choose poses that:

• Increase the space within the joint, such as bound angle pose

• Provide both extension and flexion, such as the moving cat pose

• Strengthen the surrounding ligaments and tissues, such as tree or stork pose (Crews)

According to Crews, many arthritis suffers report that holding poses is more painful than moving poses. (Crews) Some poses lend themselves to moving in and out of the pose, rather than holding it – such as Warrior I and Warrior II. This might be easier for someone with arthritis in the hip or knee. My knee pops and cracks when I bend it. Sometimes, by moving it gently into better alignment, I can ease the pain. In Anatomy for Yoga, Paul Grilley talks about making adjustments based on the skeletal limitations of students. (Grilley, 2003) Yoga teachers need to learn how arthritis affects the joints in order to become aware of possible adjustments that will ease the discomfort or pain. Teaching people with arthritis to self adjust may or may not be a good thing. Make sure the adjustment still provides the same benefits as the classical asana. A better idea is to walk around and check the alignment of people with arthritis. Other general suggestions include a longer period of warm-ups, late afternoon or early evening practices, and possibly avoiding vigorous yoga practices such as ashtanga or power yoga. I do, however, know a older woman who has debilitating arthritis and she loves a vigorous workout. She knows her body and its limitations. A beginning student would need more direction than my friend. Also, extra padding under the knee is a good idea. An extra mat is usually a good idea. Additionally, I find moving into and out of Downward Facing Dog from table pose is easier on my knee and shoulder than moving into in and out from plank pose.

A final benefit of yoga to those who suffer with arthritis is that yoga can help with postural adjustments. Many times what is thought o be arthritis may be misalignment of the bones and/or joints, muscle weaknesses which pull the body out of alignment and unconsciously holding stress in parts of our body. I can attest to this personally. What I had been told was arthritis in my hip was an extremely tight piriformis muscle pulling against the opposite hip flexor which was also very tight. This had torqued my pelvic girdle to the point I was limping. Regular yoga practice has eliminated the pain and the limp. With regular yoga practice, you will notice a decrease in the amount of stress you hold in your body and a great improvement in your posture. These changes alone may be enough to enable to you have less pain. In his book, Yoga as Medicine, Timothy McCall states that “yoga can get you out of an unhealthy groove, literally and figuratively.” (Timothy McCall, August, 2007)

Hypertension or high blood pressure is another malady that often affects many seniors. Even active seniors can hypertensive issues. Hypertension affects close to one in six people in the Western World, though many, according to Timothy McCall, are unaware of the problem (Timothy McCall, August, 2007). Symptoms can include headaches, blurred vision, dizziness or, the most frightening, no symptoms at all! Problems that can arise from hypertension are heart attacks, strokes, and kidney failure among other problems. Most doctors will recommend a combination of diet, medication and exercise to bring high blood pressure back to normal. The exercise prescribed is usually aerobic in nature which helps build up the cardiovascular system. A better approach might be to combine the aerobic exercise with a regular yoga practice. It is well documented that stress can cause your blood pressure to rise. Just going to the Doctor can increase blood pressure 10-20 points for some people (Timothy McCall, August, 2007). Regular yoga practice can help bring your stress level down. A regular meditation practice will almost certainly lower your stress level and thus your blood pressure.

Certain yoga poses should not be practiced by those with high blood pressure or hypertension. Most commonly mentioned are inversions. An inversion is any move where your head is lower than your heart. Mild hypertensives may find that Downward Facing Dog and other moderate inversions do not bother them at all while head stands, hand stands and shoulder stands do. More severe hypertensive seniors should avoid even mild inversions. Yoga poses can be modified for them by using a chair or by bending forward with a flat back to a hip level position rather folding over the knees. Half Standing Forward Bend or using a wall in this pose is a good substitute for Downward Facing Dog. This allows them to do a forward bend without lowering their head. More aggressive styles of yoga that encourage you to jump from position to position are not indicated for the hypertensive senior. Timothy McCall suggests you concentrate on the exhalations, making them longer and slower to help a person ease into a pose (Timothy McCall, August, 2007). Any pose or pranayama that causes undue stress or tension in the body should be avoided. Additional suggestions include rest periods between asanas, especially if one is breathing heavily, and not holding positions too long for this may raise the blood pressure (Crews).

Injuries are the third topic I want to discuss in this essay-specifically shoulder injuries. I have known so many people in their 60’s and beyond with shoulder injuries that could have been prevented, including myself! We tend to ignore various parts of our body until something happens to bring that particular body part back into focus. For me, it was my shoulder, specifically, my rotator cuff. I had felt an odd twinge now and then but assumed because I was doing yoga on a regular basis and some weight training that my shoulders were basically sound. I couldn’t have been more wrong. After surgery to repair a torn rotator cuff, I found both my shoulder strength and mobility greatly diminished. In addition to physical therapy, I started to research ways to use yoga to rehabilitate my shoulder and to maintain shoulder health.

Shoulder injuries can come on suddenly or can develop over time. There are many reasons why our shoulders may start to hurt or lose strength or mobility. One of the biggest factors is age. Wear and tear on the shoulder joint gradually causes the tendons and muscles to weaken. Repetitive motions such as those in sports, gardening, and lifting can further damage the shoulder joints.

The shoulder is the most mobile joint in the body. It allows us to move our shoulder in virtually every direction. There are three bones: the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm bone). The muscles of the rotator cuff stabilize the back of the shoulder joint. These muscles help to keep the head of the humerus in place against the shoulder blade. The rotator cuff is comprised of four muscles (supraspinatus, infraspinatus, teres minor, and subscapularis). Four tendons of the same names join these muscles to the bones. There are many reasons for shoulder injuries but the most common are bursitis, tendonitis, and arthritis. Any of these conditions could lead to a serious shoulder injury if care is not taken.

In yoga practice, it is necessary to allow the shoulder joint to warm up gradually. Stretches that move the arms overhead and out to the side are important for the he alth of your shoulder. Even one painful twinge should be reason to stop and assess what you are doing in yoga class that might be hurting your shoulder. One of the more helpful things I read while recuperating from surgery was that your arm starts in your back. Any move you make with your arm should originate in the back. This has really helped me stabilize my shoulders during poses such as plank pose, side plank pose, Upward Facing Dog , Sun Salutation, etc. There are modifications for these poses which put less pressure on the shoulder area. In plank and Sun Salutations, keeping the knees on the floor will help a lot. There is a modified Side Plank which keeps one knee on the ground for balance and shoulder stability.

I read the quote below in an article about yoga and shoulder injuries. It so closely mirrored my own understanding that I wanted to copy it whole into this article.

“Muscle imbalances often develop in yoga due to the over-preponderance of push type exercises such as Chaturangas that most practices entail, without sufficient counter poses. Over the long run, this can lead to muscle imbalances and instability. A great counter pose to Chaturanga is Purvottanasana (upward plank). This pose helps to stretch the muscles that Chaturanga stretches, and vice versa. Dhanurasana (Bow pose) is also a great way to stretch the front of the shoulders and build strength on the posterior side. Setu Bandha Sarvangasana (bridge pose) is another great chest and anterior shoulder opener. Another beneficial pose is Jathara Parivartanasana (revolved abdomen pose). By keeping your arms and shoulders pressed into the floor, you strengthen the back of the rotator cuff. Other counter poses include Ustrasana (camel), and Gomukhasana (cow face pose). Off the yoga mat, practices that require a pulling motion and thus strengthen the backside of the shoulder might include rowing or pull-ups. The idea is to provide a balance of strengthening and stretching across both the front and back of the shoulder. The increased stability will help to both minimize the occurrence of dislocations as well as protect the shoulder girdle from tendinitis, bursitis, and certain forms of arthritis.” (Fetz, 2009)

I would encourage you if you have a client with shoulder pain to encourage them to seek a professional opinion before proceeding with yoga asanas that put pressure on the shoulder joint. I feel very strongly that had I gotten help when I first noticed the pain, I might have avoided surgery.

It is important to encourage all seniors to engage not only in the physical aspects of yoga but also the pranayama and the meditation. There is a bumper sticker that reads “Old age is not for sissies.” I couldn’t agree more but with the tools that a regular yoga practice provides, I feel certain seniors can continue to lead active lives.

Works Cited

Borreo, M. (n.d.). Yoga for Arthritis. Retrieved 07 20, 2009, from maxlifestyle.net: http://www.abc-of-yoga.com/yoga-and-health/yoga-for-arthritis.asp

Crews, L. (n.d.). Inner Idea. Retrieved 07 22, 2009, from Inner Idea: http://www.inneridea.com/library/yoga-for-seniors-program

Fetz, A. (2009, January 27). Aero Core. Retrieved August 20, 2009, from Aero-Core: http://www.acrocore.com/yoga-and-shoulder-injuries/

Grilley, P. (2003). Anatomy for Yoga. Pranayama, Inc.

Timothy McCall, M. (August, 2007). Yoga as Medicine. New York, New York: Bantam Dell.

Joy Karl is a certified Yoga teacher. She teaches Yoga classes in the Centerville, Ohio area.

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