Posts Tagged ‘Yoga Science’

Yoga for Depression

Tuesday, January 4th, 2011

Waterfall at Yoga Teacher resortBy Mary Vilcheck

“Depression is the common cold of the deluded human being. And according to the Buddha, all human beings are quite deluded”.  Stephen Cope, Kripalu

Depression is a constellation of emotions, cognitions, behaviors and health issues. Both its roots and treatment (cure and management) lie in bio-psycho-social, spiritual aspects. Depression evokes hopelessness and helplessness. It arises when internal and external conflicts destabilize someone and can involve despair, sadness, and melancholy. It can erode self esteem and health, and can result in isolation and separation, further adding to its spiraling. Since chemical neurotransmitters and other hormones fluctuations are involved in depression, women are more prone to it.

There are several levels and types of depression – the word is widely used in our Western culture. Acute depression can range from a temporary sadness in response to a life event or situation, to an insidious, chronic state, defined clinically and marked by distinct features. The most recognized categories are major depression, dysthymia, bipolar, and post-traumatic stress disorder/PTSD. Major depression is marked by five or more symptoms for at least 2 weeks (sad, hopeless, worthless, pessimistic, low energy, agitation, changes/problems in eating and/or sleeping, pain, cognitive issues, memory impairment, suicidal ideology, and others). Dysthymia is a lower grade chronic situation that may not disable someone, but can result in low functioning, joylessness, ongoing relationship and job problems. This condition can go under the radar and thus is very important to identify. Bipolarity is a cycling mood changes, marked by highs (mania) and lows (depression). Cyclothymia is a lower grade Bipolar. PTSD is marked by cascading and debilitating panic attacks, disturbing flashbacks, unrelenting dread, and deep shame.

While depression and other mental illnesses can be pushed under the rug and viewed as a failure, weakness, or dreaded fate, the symptoms of depression can also be viewed as an opportunity to probe – to journey through the ‘dark night of the soul’, so to speak. Since the body has wisdom, depression is an opportunity to move through discomfort, confusion, agony, worry, and stagnation to literally open up new pathways – both physically and mentally. Mindful reflection, not always valued in this culture, has made ‘rescuing’ practices somewhat difficult or taboo. Now, thankfully, dialogs about depression include fewer stigmas, an understanding of the situation within the cultural context, and are yielding integrative treatment options. This is good news. Depression can and should be treated holistically. Although antidepressant medications are popular, they can carry many unpleasant sides, be expensive, and may simply act as a band-aid. Using them in conjunction with other treatments such as bodymind yoga may be key. Then weaning off may be possible. Of course, depressive energy, like happiness, can be contagious, so it is important to give it its due of exploration, respect, and treatment.  Practices using energy, elemental, Vedic doshas, positive psychology, therapeutic laugher, qigong, walking, and yoga – are great – this is where Yoga can instill hope.

Yoga practiced to relieve depression is a hopeful and compassionate modality shown to quell suffering. Components of yoga have long been recognized as helpful to improve mood. Of course, aspects of meditation with and without mantra, exercising, and breathing are well known, long-standing parts of treatment for health problems, including depression. Yoga possesses all of those components and more making it a perfect union for the treatment of all types of depressive related mood disorders.

Interestingly, Yogic science offers three psychological archetypes; called gunas, which can loosely correspond, to depressive states. Sattvic refers to a balanced state, tamasic is marked by lethargy (our depression/dysthymia), and rajasic denotes an anxious or aggressive state (anxious depression and bipolar disorder). All yoga practices can bring bodymind into balance. Yoga and postures can sooth and evoke calm; others create dynamic energy. In order to achieve balance/sattva via yoga practice design, it is helpful to identify which type of depression is being experienced (1).

A review of the literature shows that yoga is having success in the research lab. Just today as I turned on the computer and up popped another journal noting the study conducted and Brown and Butler Universities in Rhode Island. Here, 8 weeks of vinyassa classes yielded a decrease in uncomfortable symptoms and an increase in focus and ability to solve certain problems. Elements of mindfulness, together with asana, pranayama, meditation, and relaxation attributed to this positive behavior change reporting (2). Another promising study in India compared the effects two participant groups – some practiced yoga without meditation, others practiced yoga together with breathwork. Results showed a 42% improvement in the first group, and a 73% improvement with yoga and meditation (3). Yoga can also relieve pain symptoms related to depression. This was illustrated in a 2008 study conducted at the University of Utah looking at yoga and the stress response. Undergirding this study is the fact that people with poorly regulated responses to stress are commonly more sensitive to pain. In this 2008 study, 12 experienced yoga instructors’ responses to pain were compared with the pain responses of 14 people with fibromyalgia after being given thumbnail pressure. Interestingly, the yoginis reported less pain. In addition, their functional MRIs showed lower pain activity in the brain than their counterparts (4). Currently, many veterans returning with traumatic stress are being treated with yoga therapy and related techniques. In fact, Walter Reed Medical Center offers yogic deep relaxation to those returning from the Middle East (5). These practices are being received so well that yoga is being used as part of post deployment PTSD awareness classes. Yoga for PTSD has been widely used at the Trauma Center in Brookline, MA with trauma expert, Dr. Bessel Van Der Kolk and staff. With such widespread interest and success in their programs, they offer training and resources for both yoga practitioners and psychotherapists, including comprehensive material about principles and practice of trauma sensitive yoga.

Essential to alleviating depression is learning how to calm down and self regulate. Putting events and situations into perspective, living in the moment – verses grieving or regretting the past (depression) or worrying about the future (anxiety) is key. Yoga practice can reduce autonomic sympathetic activation, blood pressure, racing mind (aka monkey mind), muscle tension, and pain sensation. The postures/asanas can literally move stagnant energy, freeing up pathways for blood to circulate more effectively. It creates space. It lends well to the saying ‘the issues are in the tissues’. By nudging energy and lymph, yoga can ease and free the bodymind. It can decrease emotional and physical distress and improve hormonal and neuroendocrine activity, thus promoting full body balance and well-being. This in turn can improve outlook, mood, and quality of life. Used as an adjunctive therapy, yoga is cutting edge medical treatment.

When taking about yoga, pranayma – vital life-force breathing is key. There are three aspects of effective pranayama breathing to consider during all yoga practice (6). One is to have fresh air circulating in the room. Another is to leave at least two hours in between eating and yoga practice. The third is to be mindful that the spine is erect; the legs are crossed in Easy Pose or Half-Lotus hands on the knees and open to receive. Several types of breathing exercises can help. Ujjayi is beneficial for healing depression. It is soothing, grounding, and involves the back of the throat. Alternate nostril breathing is perfect for centering and peace. Both are helpful components of mindfulness, which is key to yoga. Breath of fire will activate, so those in highly anxious state may not choose this breath. Bellows breath is great for dysthymia, as the vagus nerve is stimulated – this is good for depression. During bellows, breath, ‘feel good’ hormones such as oxytocin and prolactin are released. Moving with breath in asana invites being in ‘the moment’ thinking, which can benefit depressive states, which can leave people ‘stuck’ in past or future thinking). Staying with the breath, just witnessing, not judging, not trying to change a thing, and delighting in sensation and grounded space are beautiful. The continued breath allows sensations to be tolerated and allows deepening into a pose. Yoga teachers can cue students how to move with inhalation and exhalation with regard to asana. Although the yoga practice and breathing are personal and individual, if practiced in a group, there is almost an experience of unison breathing, which can add social support to the depressed practitioner. In savasana, or relaxation pose, the breath is natural, not contrived – just breathing in and breathing out.

There are yoga asanas recommended for depression. Of course, with any practice, the regular contraindications and modification must be adhered to. For instance, inversions and some twists are not good for those with hypertension. Those menstruating should also refrain from inversions. Pregnant women and those with spine and neck injuries also need special considerations. And so on.

Similar to being in touch with which breath promotes well-being, knowing which pose will be helpful is great. Many yoga teachers agree that open heart poses and bends greatly help low energy, sullen, closed in depression, and that poses such as forward bends can sooth anxious states. Prop assisted traditional restorative poses help any type of depression, keeping in mind contraindications and considerations/modifications. Most postures, when sequenced correctly, can be practiced by those with depression. Many yoga teachers have favorite postures to introduce to people who are experiencing depression, such as: sun salutation reps, bow, plough, camel, threading the needle, bridge, shoulder stand, and cat/cow extension and flexion. Vinyassa can be delightful. Some enjoy promoting powerful warrior sequences for those who have depleted esteem or confidence. Some suggest delightful side stretches for those who are jumpy and anxious. So in this yoga flow, pranayama and asana nicely balance right and left-brain – a balance disrupted in depression. Many yoga teachers agree that practicing yoga upon waking in the morning helps to move the day in a positive direction, and thus assist with depressive symptoms, such as dread, rumination, and worry, which are often tweaked upon rising. For individuals with a slow fog depression, meeting and honoring this energy level can be nice, so beginning with slower asanas is fine. Doing so with mindful breathing can gently transform any negative spiral energy. Popular is the knowledge that heart-opening postures yield open and loving hearts, so healing and softening mood. A bit of levity holds that if one keeps armpits open, one will never be depressed. Yoga does have a sense of humor. The Breath of Joy sequence, which involves synchronized arm movements, deep breathing, and some bending can also be practiced first thing in the morning, moving stagnated energy to begin the day with positive intention and outlook. It warms the body and can be practiced in up to nine rounds (7). This practice increases blood oxygen levels and circulation, releases tension, aids the nervous system, and can improve mood. Those with hypertension and eye injury should avoid this practice.

Sometimes, highly anxious individuals may desire to move into vigorous postures upon rising to nudge extra energy out of the body, and then continue with a slower flow. Those who have adrenal fatigue benefit from a later rising time (8), so for them yoga practice might include restorative poses, so not to deplete their cortisol levels. In every instance, people will honor themselves and their practice by listening to what the body wants during each visit to the mat. Incorporating affirmation, chants, and/or prayer can boost the mood, plus set the intention for living a fully conscious day. Using guided meditation and chakra (energy center) balancing are also fortifying parts of a yoga for depression session. Finally, being with a loving presence (teacher/class) itself can be gratifying and nurturing to a person experiencing a mood problem, and thus the yoga teacher must show up totally prepared to serve and gently help with adjustments.

Some yoga teachers are licensed or trained in psychotherapy, Phoenix Rising Yoga Therapy, Yoga for Depression, Yoga for Trauma, or other specialized training, which will likely include material about working with people experiencing depression. All yoga teachers must adhere to their Codes of Ethics and have the highest regard for any student – doing no harm – to all they teach, including those who may experience a sense of fragility as they move through their depressive journey and into healing.

Namaste.

References

1. Yoga For Depression: A Compassionate Guide to Relieve Suffering Through Yoga, Weintraub, Amy. Broadway Books/Division of Random House, 2004.

2. Yoga for Anxiety and Depression, www.bing.com/health/article/harvard

3. Yoga, Not Just and Exercise, www.psychologytoday.com/articles200011/

4. Yoga, Not Just an Exercise, www.psychologytoday.com/article200011/

5. Trauma Sensitive Yoga: Principles, Practice, and Research. Emerson, D, Sharman, R, Chaudhry, S, and Turner, J. International Journal of Yoga Therapy.

6. Yoga for Depression, www.aurawellnesscenter.com.2010.24.yoga-for-depression

7. Breath of Joy. Weintraub, A. Yoga International, Winter, 2010-11, pg. 58.

8. Adrenal Fatigue, Wilson, J. Smart Publications, 2001.

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Yoga is a Science

Thursday, November 12th, 2009

MarichyasanaBy Rachel Ulbig

Yoga is a science that has been practiced for over five thousand years. Yoga is aimed at uniting the mind, body and the spirit. Currently over eleven million Americans enjoy Yoga’s health benefits. Yoga has been proven to help a person’s everyday health benefits, their respiratory system, circulatory system and muscular system which can make for an over all well balanced person.

People practice Yoga to improve flexibility, strength, posture, breathing, stress levels and their moods. Some people think that to practice Yoga you have to be flexible like a gymnast and that they are too old or unfit to ever practice Yoga. Yoga simply improves an individual’s flexibility with series of poses called Asanas which work safely by stretching your muscles. When a muscle stretches it releases the lactic acid that builds up with muscle use and that causes stiffness, tension, pain and fatigue. Yoga also helps increase the range of motion in the joints which will increase lubrication in the joints and make you have a sense of ease and fluidity throughout the body. Yoga not only stretches your muscles but also the soft tissues of the body which include ligaments, tendons and the fascia sheath that surrounds the muscle. In one study, practitioners saw a thirty five percent improvement in their flexibility after a short eight weeks of Yoga.

Strength is also a main reason people choose to practice Yoga. All different styles of Yoga help to build muscle tone in many different ways. Downward Dog and Plank are two poses that help a person build upper body strength which becomes very crucial as people age. The standing poses help build lower body strength and poses such as Upward Dog and Chair help strengthen the lower back which in turn helps protect the organs even more. When the Asanas are practiced correctly almost all help build core strength within the deep abdominal muscles. Strong abdominal muscles are the fundamentals for great posture. Yoga increases body awareness and with the heightened awareness you are more quick to correct slouching or slumping. Breathing is a part of your everyday life that you might not think about too much considering it comes naturally, but most Americans are chest breathers and do not use the full capacity of their lungs. With the deep and mindful breathing that yoga involves the lung capacity improves which improves sports performance and endurance.

Deepening and lengthening your breath stimulates the relaxation response which helps the fight-or-flight adrenaline boost of the stress response. Most people feel less stressed and more relaxed even after their first class. Yoga’s anti stress benefits are actually biochemical responses. With yoga there is a decrease in catecholamine which are the hormones produced by the adrenal glands in response to stress. Yoga may also lower levels of hormone neurotransmitters – dopamine, norephinephrine, and epinephrine which will create a feeling of calm. Students leave the studio feeling happier and more content which may be a result from yoga’s boosting oxygen levels to the brain. Potential benefits of yoga are still being scientifically studied, such as whether yoga can slow the aging process, increase a person’s sense of self-acceptance or improve energy. Yoga is a natural way to cure what ales you and a great way to help prevent illness such as the common cold.

One way to relax the mind and body in Yoga is through breathing which is also known as Pranayama. Breathing is a necessity in everyday life but people who develop a healthy breathing habit are said to look better, get to finish more activity and have fun, and live longer lives than others. Healthy conscious breathing reduces physical and mental fatigue, chest pains, and the risk of a heart attack. Pranyama is performed by breathing in and out only through the nose which is more beneficial than breathing through the mouth because it gives you the ability to control how much air you take in and also cleanses the air as you inhale. The common cold is a miserable time that can last anywhere from two to fourteen days. Although, yoga can not prevent the common cold it plays an important role in strengthening a person’s immune system which in turn a strong immune system will have a better chance at keeping the cold virus far away. Yoga is not all about exercising but also focuses on making a person better rounded in life by promoting a person to get enough sleep, eat healthy food, drink plenty of liquid and not use tobacco. Mild exercise such as yoga can also contribute to make the body filter out the toxins. By filtering the toxins from your body it will help you have a positive outlook in life and make it easier to relax your mind and body which will help you manage emotional and psychological stress and lessen your vulnerability to the Cold virus. As we breathe in we supply the blood with oxygen which then circulates through out the entire body giving energy and nutrients to all of the muscles.

By practicing long deep breaths, conscious relaxation, and concentration you decrease the level of stress hormones and cortisol in the blood. Asanas can also enhance the circulation of blood and body fluids in the different body parts of the body to maintain the normal functioning of the immune system which will allow the body to heal by itself. If blood flow to the organs is well kept up then we could avoid many disorders in the body. Standing poses stretch and tone the lateral wall of the heart so that there is a healthy blood flow on the walls. Inverted poses help out the lymphatic system of the legs and muscles that help in pumping the blood upward by getting rest in this position. Inverted poses also help avoid tissue degeneration because it allows proper circulation of blood in the brain. Horizontal poses help to reduce blood pressure since the heart and lungs are rested, rejuvenated and well ventilated. Bending poses can improve blood supply to the myocardium and will help tone up the cardiac muscle. A proper sequence of yoga exercises will definitely help in preventing serious complications due to restricted blood flow in the body instead of taking a lot of medications.

Hypertension which is also known as high blood pressure refers to the amount of pressure in your arteries. Hypertension has no specific symptoms and is known as the silent killer. If hypertension is not detected at and early stage it could lead to arterial cardiac and renal damage. To manage hypertension you have to manage your lifestyle and a yoga lifestyle helps treat and prevent hypertension through mind and body activities. Yoga poses may help manage Hypertension but please seek doctor’s advice before starting any Yoga practices. Coronary Artery Disease (CAD) is the most common form of heart disease. Heart disease is the number one killer in the United States especially among people over the age of sixty. Most cases of CAD happen so gradually that it shows no symptoms and it usually results in death. CAD is caused by the buildup of cholesterol in the inside layers of the arteries which will slow down blood flow and the muscles will not get enough blood. Plaque also weakens the arterial wall which may lead to cracking and the formation of blood clots. Yoga improves body’s strength and flexibility which may help control blood pressure, respiration, and heart and metabolic rates. A change to the Yoga Lifestyle which includes vegetarian diet and no tobacco makes the progression of CAD slower or can make CAD patients recover much faster. Yoga also helps with stress and anxiety which are also common causes of CAD. To keep your heart in good shape and your stress under control we have to focus on the two hundred and six bones that make up our skeletal system.

The skeleton protects the softer parts of the body such as the muscles and organs. The skeleton also enables us to move, it produces blood cells in the bone marrow, acts as a store for many minerals that the body needs such as calcium and phosphorus, and gives the body its shape. Bones that make up the skeleton are living tissues that continue to grow and reshape themselves to the strains that are placed upon them. Yoga helps improve health and bring energy to the body and mind that in turn helps free all the body’s different joints which opens them up to relieve pressure on the protective cartilage and restore correct alignment of the bones. Inflammation or swelling of the joints is called Arthritis. Arthritis is from deterioration of soft tissues that cover and protect the joints. With the deterioration of the tissue the bones begin to run against each other which can cause pain. One of the causes of Arthritis is the excess of uric acid that gets deposited in the joints. Uric acid levels are higher for people who consume too much meat or alcohol.

Yoga poses can help strengthen joints which is crucial in preventing and dealing with arthritis. The spinal column is one of the most vital parts of our body because it supports the trunk and is responsible for all our posture and movements. Most people will experience back pain at some point in their lives and for some of these people this pain develops into degenerative spinal disorders. Back injuries are the number one cause of work related disability in the United States affecting both men and women of all ages. The most common back injuries are strains and sprains which are usually caused by too much stretching of the back, abrupt change in direction and colliding with another person which usually happens in sports. Some more serious back injuries include herniated disc which will cause numbness or tingling sensation in the legs and feet and muscle spasm or cramping. Osteoporosis is a back ailment that can happen without any symptoms. Osteoporosis is a result of decreased bone mass and can be due to a poor diet, smoking, excessive alcohol, lack of exercise or even hereditary. Scoliosis affects millions of people worldwide and it is an abnormal lateral curvature of the spinal column and although exercise can not stop Scoliosis alone it can help in promoting overall health and well being. The most common treatments for back pain are medication, exercise and a change in lifestyle. Physical activity such as Asanas can help strengthen and tone back muscles and the skeletal system which make your back more flexible and can alleviate pain and improve your posture.

Living a Yoga lifestyle and practicing Asanas daily have been proven to help a person better their health and to be ready for everyday obstacles in a person’s life. The above information is a brief description of how yoga can help with health benefits and everyday life such as stress, mood, body strength, flexibility, posture, and breathing. Also, briefly describes Yoga’s benefits on the Circulatory System and high blood pressure, the Respiratory System and the common cold, and the Muscles and Skeletal System and how it helps with Arthritis and Back Injuries. Yoga is not just another sport, it is a lifestyle and when you take Yoga’s lifestyle you will find all of the benefits that it has on your health as well as your everyday life.

Rachel Ulbig will soon be a Yoga teacher. She will be teaching in the Friendswood, Texas area.

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Yoga Has Never Been More Popular

Monday, August 17th, 2009

Viparita Virabhadrasana By Shuchi J. Gokhale

Yoga has never been more popular as a therapeutic and as a preventive science due to its well-proven benefits for stress-relief and relaxation in today’s world. But its true effects on health go way deeper than just these few to mention. Though, yoga is a subtle spiritual science which teaches us to take an inner journey towards self-realization and achieving good health, may not be its main goal, but is a necessary and initial step towards this long journey. As per Patanjali, only a healthy body and mind can achieve Samadhi.

In general, we can define good health as a state when all the organs and body parts including joints, tissues, muscles, cells, nerves, and glands function perfectly in harmony under the intelligent control of the mind, and science of Yoga is geared toward this physical and mental harmony approaching both as an integrated entity not separate ones. Yoga emphasizes that good health can never be isolated at the physical level and it is much more than toning, stretching, and strengthening of few muscles or bones in our bodies. The body, mind and spirit interact at various levels of consciousness and imbalance in one will lead to the problem in the other. Yoga practice is always aimed at bringing harmony at body, mind and spirit level.

Let’s take a deeper look at yoga philosophy to find its effects on various aspects of health: physical, mental and spiritual.

According to yoga philosophy, the body is made of three layers : casual body(karana sharira); the subtle body(sukshma sharira) and the gross body (karya sharira) and five sheaths: The anatomical sheath (annamaya kosha), which is regulated by Asanas; The life-force sheath (pranamaya kosha) regulated by pranayam practice; The pshychological sheath (manomaya kosha) regulated by meditation; The intellectual sheath (vinamaya kosha) by studying the scriptures with sincerity; The sheath of bliss (anandmaya kosha) achieved by regulating the previous four sheaths.

A complete yoga practice which is also termed as “Sarvang Sadhana” helps penetrate these layers and sheaths in the body and finally reach level of consciousness itself, thereby resulting in all-round development and harmony of mind, body and soul. These benefits are unlike other forms of exercises which work on specific body parts mainly working with the skeletal and muscular systems.

Even distribution of prana or life-force energy is also a very important aspect of Yoga science, as most diseases in today’s world are caused by the fluctuations in brain, clutter of mind and behavioral pattern of the body. Most of the Prana or life force energy is wasted in our body in cluttered thoughts, emotional blocks and worries making us sick. By quieting and calming the mind through asana, pranayama and meditation practice, 100% of vital energy is channelized towards bodily healing and rejuvenation. It should be noted that it is depletion of prana or vital energy which is the main cause of many of the health problems such as high or low blood pressure, osteoarthritis, diabetes, asthma, anorexia. Asana and pranayama practice can help towards even distribution of prana or life-force energy, improving the circulation throughout the body, cleansing the toxins and restoring good health. As per Swami Vishnu Devananda, “All diseases of the body can be destroyed at the root by regulating prana; this is the secret knowledge of healing”.

Another main focus of Yoga practice is the health of the spine. As per a Chinese proverb, “ Youth of a person is determined by the health his spine”. By maintaining spinal flexibility, circulation is improved nourishing the whole nervous system. Physical benefits of yoga practice are very well explained by Swami Vishnu-Devananda, “ It acts as a lubrication system to joints, muscles, ligaments and tendons by increasing circulation and flexibility. The focus on spine within yoga leads to improved posture, freedom from aches and pain. Yogic exercise can be compared to no other system in its complete overhauling of the entire being.”

Another unique feature of yoga is its ability to strengthen, regulate and balance Sympathetic and Parasympathetic nervous systems representing “Ha” and “Tha” sides respectively. Any imbalance in their functioning is supposed be the cause of various illnesses ranging from digestive problems to the mental illnesses. A comprehensive practice including proper sequencing of postures, meditation and Anulom-vilom will bring the obvious and subtle health benefits in this direction. Meditation and Yoga-nidra practice have the ability to help us reach the sub-conscious level of our mind with full awareness and to alter many of the negative thought patterns, bad habits to restore the normal functioning of Sympathetic and Para Sympathetic nervous systems.

Effects of Pranayama or different Yoga breathing techniques on health are numerous too. Yoga breaths can cleanse, heal, balance, calm and energize at various levels. Breath is considered as a direct link between mind and body. As per yogis,” if we can control our breaths, we can control every aspect of our life.” Since there is a direct relationship between our breaths and state of mind, pranayama practice can easily help cleanse, calm and balance the mind bringing clarity in thoughts and reducing stress. As our stressful lives always lead to anxiety, depression, anger and, restlessness causing pain, fatigue, indifference, doubt, confusion, laziness, self-delusion and despair. Pranayama and meditation practice can help overcome such negative emotions by strengthening the nervous system, bringing chemical balance of the brain, emotional stability and clarity of mind to improve our capacity to endure stress.

Another unique health benefit of yoga practice is hormonal balance which is mostly ignored by other forms of exercises. The endocrine system in our bodies consists of pancreas, thyroid, parathyroid, pituitary, adrenal, gonads also called ductless glands, secret the hormones directly in blood stream or lymph. It is the delicate balance between these hormone levels which is very essential for normal functioning of different organs in harmony. Mental and physical fatigue, fear, sorrows, anger, jealousy, hatred, love and other emotions directly affect the functioning of these glands causing imbalances which lead to various health problems such as blood pressure, heart problem, thyroid disorders, menstrual disorders in women and many more. Many of the yoga postures strengthen and nourish these glands to bring balance and restore health.

The spiritual health benefits of yoga practice are the most powerful but very subtle at the same time as it can fill the spiritual void created by our materialistic lives and give us the purpose of life by uniting with the self which the supreme goal of yoga. As per a yogic saying “There is a beautiful world to be explored inside each one of us. Unless we understand our inner world, we cannot understand and truly enjoy the external world.”

In conclusion, yoga is a complete health package with its endless health benefits. It is a way of life and more of work-in than work-out. Stress reduction, relaxation, pain management, strengthening , stretching and toning of muscles are not the only benefits of the yoga practice. It has power to heal the root cause of diseases by bringing harmony at mind, body, and intellect and soul level. Any sincere veteran yogi would agree that its benefits begin at the physical level, leading to mental peace and clarity which ultimately leads towards happy, purposeful life to love and serve the world, the ultimate goal of yoga.

Shuchi J. Gokhale is a certified Yoga teacher. She teaches Yoga classes in the Edison, New Jersey area.

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Yoga is the Ultimate Science of Health

Wednesday, July 29th, 2009

Yoga - Side Angle PoseWritten By Diana Timmins

Yoga is the ultimate science of health: the path of true enlightenment and tranquility through union of mind, body and spirit as nature intended. Considering the Sanskrit word ‘yoga’ translates to ‘yoking’, all various forms of Yoga share the same aim. That is, to acquire clarity through stillness of the mind and optimum health through a deep connection between all facets of one’s being. Ancient Indian Yogic philosophies are receiving increasing recognition within the Western world in terms of its power to have a profound impact on one’s entire lifestyle, while working hand-in-hand with modern medicine to achieve balanced health of mind, body and spirit.

Yoga may initially be perceived by those new to the techniques to be rather that of a surface transformation, and sometimes regarded with an air of trepidation when anxieties of bodily contortions and accompanying paraphernalia clutter the mind. However Yoga goes far beyond its physical characteristics. In fact, the main traditional Indian Yogas withhold strong psychological and spiritual themes of worship and praise for both the Divine One and one’s true self (Atman), teaching the student the art of staying within the present moment and hushing the mental turbulence that commonly pervades one’s brain. Taking the time to slow the mind and body in Corpse Pose (Sivasana) has been linked with improved heart rate and blood pressure, servicing our vital organs and allowing us to experience the sensation of being deceased without having to die for it. In this position, one works towards ultimate detachment and the ability to just be, and not do, as is not often hardwired in our daily functioning.

After some time of being shelved as a mysterious Indian cult, Yogic philosophies that are at least 5,000 years old now have credibility within the world of modern science, which in comparison sits at roughly 500 years of age. Unlike the disease and treatment foundations of modern medicine, Yoga is a treatment of prevention that defies the assumed inevitabilities of aging, rids the body of toxins and evokes an overall mental, physical and spiritual awakening and transformation.

Yogacharya Dr. Ananda Balayogi Bhavanani of Pondicherry Ashram, India, has had a profound universal influence in both modalities of medicine, that is Yoga therapy and modern medicine. Son of the respected Yogamaharishi Dr. Swami Gitananda Giri, Chairman of International Centre of Yoga Education and Research (ICYER) and Honorary Advisor of International Association of Yoga Therapists (IAYT), Dr. Ananda has dedicated his life to bridging the gap between these modalities. His extensive research, educated knowledge and commitment to a Yogic way of life has brought him to the conclusion that ‘the bridge between mind and body has been disintegrated which is psycho-somatic unbalance which is disease’ and that the ‘journey back to health must start with the body’ (Dr. Ananda, 2009). While Dr. Ananda maintains that both modalities have a place in one another’s principles, he puts strong emphasis on Yoga’s potential to normalize one’s system to maintain best possible health within the restrictions of their individual karma.

As the general pace of life becomes busier and one exceedingly sidetracked by materialistic desires, this disintegration between mind and body occurs, and perception of reality commonly becomes distorted by ego, and hence ignorance. The practice of Yoga regains a sense of truth and brings about not just equanimity of the mind, but equanimity of one’s entire existence which is comprised of five Koshas; Annamaya Kosha (anatomical level), Pranayama Kosha (physiological level), Manomaya Kosha (psychological level), Vjnanamaya Kosha (intellectual level) and Anandamaya Kosha (universal level). These five layers of existence make a human whole and are vital to overall health; therefore attention is to be paid to all areas to ensure overall balance and coordination. This is possible with the help of Yoga therapy, in which the prevention, endurance and treatment of specific ailments is attended to by use of suitable Yogic practices. Yoga therapy culminates a number of modalities in order to attain this higher state of awareness: physical, emotional, psychological, mental, spiritual, preventative and pain relief therapies. It is fair to say the most famously adopted practice amongst Westerners is the physical practice of Asanas. However, more interest is exceedingly generated in other aspects of the art, such as; Kriyas, Mudras, Bandhas and, more commonly, Dhyana.

Normalization and overall human alignment can only occur if the entire human being is treated, taking into consideration their five Koshas and the body’s seven energy centres, known as the Chakras. This is the way in which Yoga therapy addresses the health of the human body. Every cell in the human body has a polarity, both a negative and positive charge, and in modern times it is common for one to lean towards a negative awareness of their body which is known to decrease immunity and affect the nervous systems. Yoga regains that positive sense and, as Dr. Ananda claims, ‘the ease which may have been lost through dis-ease’ (2009, pp.18). In Yogic practices increased awareness of the breath is pivotal and viewed as the link between all polarities of one’s being; inner and outer voice and consciousness, body and mind. In line with the goal to attain balance through breath-controlled Asanas, anything performed on the left is always performed on the right, just as any postures performed in back-bend is to then be complemented by a forward-bend unless a genuine medical reason is given for this not to be done.

In the healing breathing exercise of Pranayama, particular attention is often paid to either the left or the right nostril individually, which is used heavily in the attainment and circulation of healing Pranic life energy stored within one’s solar plexus, hence the enhancement of our physical, mental and spiritual health. Breathing through the left nostril (Chandra Nadi Prana) is particularly useful for stress-related conditions, for example; hypertension, diabetes, irritable bowel syndrome, acute migraines, gastro-intestinal ulcer diseases, depression, anxiety and insomnia. Whereas right nostril breathing (Surya Nadi Prana) has a hypo-metabolic effect on the body and works best for those who need activation, or may suffer from hyperthyroidism or bronchial conditions such as asthma. As breathing through the right nostril activates the left brain and vice-versa, inhaling and exhaling through both nostrils simultaneously can create a sense of mental turbulence and deterioration of health. Knowing this, it is clear that Pranayama can be used to effectively treat conditions of both mind and body, hence enhancing one’s personality and overall health.

In the modern world, stress-related disorders have unfortunately become more common, along with that the prescription of anti-depressant drugs. It is known that medications and stress-related illnesses themselves can have a number of accompanying side-effects that then too need to be treated in a vicious cycle. These include stiffness of the joints, rapid weight fluctuation, high blood pressure, fatigue, and dark feelings of alienation. Sadly, more serious health deficiencies as extreme as cancer can be the result of such disorders when not thoroughly treated. In line with this fact, Dr. Ananda has broken down sickness into four phases in his research and dealings with patients and students. These four stages are: psychic (one’s moods and emotions), psycho-somatic (during which the psychic phase starts to take temporary affect on body), somatic (permanent condition) and organic (settled in the organs) phase. Yoga therapy can potentially cure a condition when a patient is in either of the first two phases only, and research has shown it can also be used to stabilize and improve a condition when in the following two. Yoga therapy aims to bring a patient to a state of natural health in which they are able to reduce or completely terminate their medication, therefore also reducing or eliminating accompanying physical and mental side effects.

Part of Yoga therapy’s success is its profound ability to restore and rejuvenate one’s vitality and smooth even flow of Prana throughout the entire body by the use of previously outlined practices and adopting a nourishing diet. A Yogi pays careful attention to the purification of their body through a regimented lacto/vegetarian (Sattvic) diet free from preservatives, stimulants and toxins. Awareness of where food derives from should be highly regarded when considering one’s health; natural meat-free foods only are consumed by a Yogi, considered wholesome foods for the soul as much as for the body. Little intake of required nutrition can lead to negative mind-states such as irritability and listlessness, not to mention a downfall in the functioning of the physical body. Westerners often rely on night-time slumber alone to recuperate and restore energy levels, only to then undermine their bodies again the following day with consumption of fast foods and recreational drugs, as well as exposure to stress. Experienced Yogis residing in Ashrams often sleep very little in comparison as their daily practices aid in attaining, positively releasing and renewing energy.

Our entire beings are interconnected physically, mentally and spiritually. As the body is the vehicle for one’s journey it is important to service and optimize the health of that vehicle. This allows us to reach a point of clarity and embark on both inner and outer transformations to enrich our overall life experience. This transformation may occur by yogic healing of disease, as too it may occur by its control and endurance of ailments. This concept was proved by a study conducted by the University of California and the Preventative Medicine Research Institute (2008) to determine the affect meditation had on prostate cancer sufferers. While the physical condition itself was not cured through the practice, it was found their sense of well-being was remarkably enhanced, allowing them to sleep better and acquire a deeper sense of happiness and quality of life.

It is interesting Yoga therapy concepts and principles were known intuitively by Yogis in Ancient Indian Scriptures and practiced without the use of copious amounts of medical equipment often used for modern medicine and its research. This in mind, we can see how following Yogic practices opens our eyes to a natural existence that evokes union of self and consciousness. It is through such means that one may learn the true art of patience and being present in the moment, as one slowly works one’s way into more advanced Asanas and Pranayamas and thus gradual results enjoyed from such acquired skills. This is where the main difference lies between the treatment of health using Yoga therapy and modern medicine: whilst Yoga tends to offer more progressive and long-lasting improvements in health, modern medicine is more likely to offer what may be considered as instant solutions, or ‘band-aid jobs’.

Yoga therapy and modern medicine often have opposing views. Therefore if we bring both views together we are able to obtain a more integrated knowledge of effective treatment of one’s mental, physical and spiritual health than if we were to simply utilize one alone. As the art of Yoga provides foundational grounding there is truly no other way of life as natural or rewarding as a Yogic’s way. Dr. Ananda is living proof of this, having proudly followed in the footsteps of his father, who claimed just prior to his death that ‘modern medicine kept me alive, but Yoga gave me my life back’ (Dr. Ananda, 2009). This statement alone brings us back to the very heart of Yoga therapy’s importance in one’s life: with prescribed medications, acute treatments and operations we may be physically kept alive, but union of mind, body and spirit through Yogic practices returns us to the core of our authentic selves and existence, and awakens us to true health and happiness.
 
BIBLIOGRAPHY

Iyengar, B.K.S. and Menuhin, Y. (1966) Light On Yoga, 2nd ed, George Allen & Unwin Ltd, London.

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

Vishnu-devananda, S. (ed. 3) The Complete Illustrated Book of Yoga, Three Rivers Press, New York.

The Sivananda Yoga Centre (2000) The Sivananda Companion to Yoga, Simon & Schuster, New York.

Yogacharya Dr. Ananda Balayogi Bhavanani (2009) ‘Therapeutic Potential of Yoga’, Yoga Life, Vol. 40 No. 3, pp.14-19.

Yogacharya Dr. Ananda Balayogi Bhavanani (2009) The Psychosomatic and Therapeutic Applications of Gitananda Yoga – A One Day Intensive Seminar, Sydney.

Diana Timmins is a Certified Yoga Instructor.  She teaches Yoga classes in Woonona, New South Wales, Australia.

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