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A YOGA CLASS FOR THE DISABLED

Sunday, January 8th, 2012

By Dr. Rita Khanna

Yoga has its role to play in the lives of people of all ages and nationalities. However it has particular benefit for those who are disabled because it works on three levels-the physical, the mental, spiritual and maintains an integrated development. For physical health, Yogasanas and Pranayama can be often utilized to improve sluggish blood circulation in defective limbs, to improve and stimulate nerve functions and to develop weak muscles and bring them under conscious control. For mental health, Yoga definitely helps disabled children to realize their potential and to lead creative, productive lives, so that they can be of maximum use to themselves, their families and society as a whole because they have brilliant minds and the capacity to reach the highest degree levels.For spiritual health, though in spirit there is no disability whatsoever still through Yoga many disabled people come to realize that there is much more to their nature than the limitations imposed upon them by a mere physical defect.

HOW TO TEACH THEM YOGA

Let’s begin the class:

Warming up:

Form a circle and start with music, songs or kirtan, just about anything.

Yogasanas:

Now begin in a circle on the floor, lying on the back, then move onto the side, to the front, into Vajrasana, to seated Asanas and then to the standing position. Transition from one level to the other can be quite challenging for some. Being in a circle creates a feeling of unity, trust and connection, and enables you to observe all quite easily.

You participate in many of the Asanas so that students can be visually reminded of that Asana. Moving around the class and assisting when needed either physically (with permission) or verbally is a technique frequently used.

Balancing Asanas can also be attempted in a circle, holding each other’s hands or shoulders for support. This enables success for most and a feeling of being part of the group even if unable to balance.

You keep the classes similar from week to week so that students become familiar with the Asanas, and this has been beneficial in ways. The students should be encouraged to do regular exercise and should often do the Yoga Asanas they have learned.

The following Asanas can be emphasized throughout the class as many of the students have larger bodies and need to keep moving the joints in particular.

Exercise 1: Toe Bending

Assume the sitting posture with legs stretched directly in front of the body. Place the hands on the floor by the side of the trunk. Lean backward, taking support on the straight arms. Become aware of the toes.

Move the toes of both feet slowly backward and forward, keeping the feet rigid. Repeat 10 times.

Exercise 2: Ankle Bending

Remain in the base position as in exercise 1. Move both feet backward and forward as much as possible, bending them from the ankle joints. Repeat 10 times.

Exercise 3: Ankle Rotation

Remain in the base position as in exercise 1. Separate the legs, keeping them straight. Keep the heels in contact with the floor. Rotate the right foot clockwise about the ankle. Repeat 10 times.

Rotate the right foot in the same way, but anticlockwise. Repeat 10 times. Repeat the same procedure with the left foot. Then rotate both feet together.

Exercise 4: Ankle Crank

Assume the base position. Place the right ankle on the left thigh. With the assistance of the left hand, rotate the right foot clockwise 10 times then anticlockwise 10 times.

Repeat the same procedure with the left foot.

Exercise 5: Knee Bending

Assume the base position. Bend the right leg at the knee and clasp the hands under the right thigh. Straighten the right leg without allowing the heel or toe to touch the ground. Keep the hands under the right thigh but allow the arms to straighten. Bend the right leg as much as possible at the knee, bringing the heel near the right buttock. Repeat 10 times.

Now repeat the same procedure with the left leg.

Exercise 6: Dynamic Spinal Twist

Assume the base position. Separate the legs as much as is comfortable. Keeping the arms straight, bring the right hand to the left big toe and stretch the left arm behind the back. Keep both arms in one straight line. Turn the head and look backward, directing the gaze to the left hand. Turn the trunk in the opposite direction; bring the left hand to the right big toe and stretch the right arm behind. This is one round. Repeat 10 or 20 times.

At the beginning, do the exercise slowly, then gradually increase the speed.

Exercise 7: Half Butterfly

Assume the base position. Fold the right leg and place the right foot on the left thigh. Place the left hand on the left knee and the right hand on top of the bent right knee. Gently move the bent leg up and down with the right hand, allowing the muscles of the leg to relax as much as possible. Continue this exercise until the right knee starts to touch or nearly touch the floor.

Repeat the same process with the left knee.

After some days or weeks of practice, the knee should comfortably rest on the floor without effort.

Exercise 8: Full Butterfly – i

In the base position, bring the soles of the feet together. Try to bring the heels as close to the body as possible. Interlock the fingers and place them under the foot. Gently push the knees towards the ground, utilizing the elbows, and bend the body forward. Try to touch the ground with the head; this will be difficult initially.

Exercise 8: Full Butterfly – ii

Keeping the soles of the feet together, place the hands on the knees. Utilizing the arms, push the knees towards the ground, allowing them to bounce upward again. Repeat 20 or more times.

Exercise 8: Full Butterfly-iii

Maintain the same position, but place the hands on the floor behind and to the side of the back, keeping the arms straight. Move the knees up and down 20 times or more.

Exercise 9: Hand Clenching

Hold the arms straight out in front of the body, so that they are on the same horizontal plane as the shoulders. Stretch and tense the fingers of both hands. Close the fingers over the thumbs to make a tight fist. Again stretch and tense the fingers. Repeat this movement10 times.

Exercise 10: Wrist Bending

Maintain the same position as in exercise 9. Bend the hands at the wrist, as if you are pressing the palms against a wall. From the upward pointing of the fingers, bend the hands at the wrist and point the fingers downward. Again point the fingers upward. Repeat 10 times.

Exercise 11: Wrist Joint Rotation

Stay in the same position as in exercise 10, but with only the right hand extended. Clench the right fist and rotate it clockwise 10 times about the wrist. Then rotate the fist anti-clockwise 10 times. Repeat the same movement with the left hand.

Extend both arms in front of the body with the fists clenched. Rotate the fists together, 10 times clockwise and then 10 times anti-clockwise.

Exercise 12: Elbow Bending

Maintain the same position as in 11, but hold both arms outstretched with the hands open and the palms upwards. Bend both arms at the elbows, touch the shoulders with fingers and then straighten the arms again. Repeat 10 times.

Exercise 12: Variation-i

Perform the same exercise but with the arms extended sideways- Repeat 10 times.

Exercise 13: Shoulder Socket Rotation

Stay in the same position as in exercise 12, variation-i. Make a circular movement from the shoulder joints, keeping the fingers in contact with the shoulders. Repeat 10 times clockwise, then 10 times anti-clockwise. Try to make the circular movement of each elbow as large as possible, bringing the two elbows in contact with each other in front of the chest.

Exercise 14: Neck Movement-i

Assume the base position. Slowly move the head backwards and forwards 10 times.

Exercise 14: Neck Movement-ii

Slowly tilt the head to the left and to the right, first while facing directly forward and then while turning the head to the left and right. Repeat both methods 10 times.

Exercise 14: Neck Movement-iii

Slowly rotate the head in as large a circle as possible, 10 times clockwise and then 10 times anticlockwise. Do not strain.

Some more Asanas:

Utthanpadasana, Chakrapadasana, Pada Sanchalanasana, Naukasana, Shavasana, Gatyatmak Meru Vakrasana (Dynamic spinal twist), Chakki Chalana, Nauka Sanchalana, Vajrasana, Marjariasana, Vyaghrasana, Shashankasana, Ushtrasana, Shashank Bhujangasana, Makarasana. Asanas help to remove extra fat from the abdomen, hips and thighs. Have fun with many of the Asanas as they are based on animal movements, and sounds of those animals are sometimes heard. Even Bhramari Pranayama sound (humming bee breath) is very popular with the students. At the end of each term you provide an opportunity for students to demonstrate their favourite Asana and have the others join them.

As they age, gain weight and lose some mobility, chairs can be brought in and postures can be modified. Students have various ‘conditions’, including Down’s Syndrome, autism, epilepsy and other unknown disabilities. Their abilities range from being able to perform most of the Asanas to attempting some, or relaxing when unable to move into them.

Pranayama:

Pranayama consists of Bhramari, Nadi shodhana (alternate nostril breathing) and abdominal breathing. A form of Nadi shodhana is sometimes performed from Makarasana (crocodile pose), by lifting one leg as they breathe in, lowering the leg as they breathe out, and changing legs alternately. It is also an excellent practice for coordination, for lower back problems and stimulating correct breathing.

As many are mouth breathers, emphasis is placed on breathing with the mouth closed, head up and a slower breath. Upper respiratory tract infections are common so encouragement to keep the mouth closed is beneficial.

Yoga Nidra:

End each session with Yoga nidra. Music can be played quietly in the background during this time as it helps them with settling. In the beginning, Yoga nidra should start for about five minutes, as it is all the time they could lie still. Then it can be done for about ten to fifteen minutes. Keeping language simple is essential for the body rotation stage. Visualizations involve familiar aspects of nature, such as walks at the beach, exploring a park or bush and rural settings. By the end of the hour session, the students will leave in a more relaxed state than when they had entered.

Benefits:

I’ve noticed the following since I started classes with these special groups of people :-

An increase in flexibility in many; a willingness to try anything; an ability to remember many of the Asanas and the order we often do them in; an increased awareness of their body parts; being able to breathe more slowly and deeply in some of the classes and becoming calmer by the end of each session.

I would encourage Yoga teachers to take on the experience of teaching disabled clients as no matter how you feel, they are sure to bring you into the moment totally, to make you smile and laugh. An attitude of fun, love, trust, perseverance and patience is needed when conducting these classes and has a tenfold reward. Their Aum chanting is a special gem in the lotus!

Aum Shanti

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

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

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

Also conducts online Yoga Courses & Naturopathy Guidance.

Mobile: + 919849772485

Ph:-91-40-65173344

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).

Tags: yoga asanas, yoga class, yoga class for the disabled, yoga teachers, yoga teachers training
Posted in yoga class | No Comments »

BIOFEEDBACK VS YOGA

Sunday, December 18th, 2011

By Dr. Rita Khanna

Asanas and Pranayama are probably the best known elements of Yoga. They have become the basis for various therapies and methods to help reshape the physical and mental aspects of the human personality. In the last fifty years, electronic technology has produced a new phenomena in the world of science by the name of biofeedback which is being utilised to learn Yogic relaxation and concentration techniques, to change and to better our lives. Biofeedback, for example, is one of the latest methods helping us to overcome previously incurable diseases. It is mechanised Yoga, Yoga through machines. This is probably one of the first times that our technological society has used machines to help man go inside to find himself and to expand his awareness and potentials.

WHAT HAPPENS IN BIOFEEDBACK

You take a machine that measures the activity of a certain part of the body, and you record what is going on inside the body through this machine. Then you utilise awareness to go deep into this part of the body so as to control the various elements, the various aspects that you are measuring. You select a certain aspect, for example, you may want to raise the temperature of the body, so you measure the temperature by special electrical equipment attached to your fingertip, and then try to raise it using only the mind. After a period of time, you will find that you will be successful in raising the temperature of the body. It’s a very simple thing.

Biofeedback is being used to learn to control a great number of disorders, such as headaches, high blood pressure and poor circulation. By the use of instruments which record even the slightest electrical stimulation of the body and indicate this in the form of a whistling sound, a sketch on graph paper, or the visual indicator of the machine, it is possible to detect certain changes in the internal functions of the body, and act upon them if need be until the visual indicator or tune changes. The high pitched tunes indicate considerable internal activity and tension, while low tunes indicate relaxation. The aim is to lower the tune of the indicator through relaxation. As one listens to a tune and tries to relax, one learns to connect the sensation of being relaxed with the corresponding tune. The key of biofeedback is to feel the internal changes as they occur.

HOW IT HAPPENS

Ordinarily the vital functions in a man are spontaneous happenings without awareness and control. Biofeedback can detect these automatic, spontaneous, internal functions at the conscious level. One of the first machines developed some time ago, before they were used for learning relaxation and concentration, was the polygraph, commonly known as the lie detector. This apparatus was used during psychological and physiological investigations. To use this machine, various receptors are connected to the body in different areas, and as the body responds emotionally or physically, the sensors capture the stimuli and register them in the machine, where they are transformed into some form which is easy to interpret, such as lines on graph paper.

The rubber bladder is the first receptor (sensor detector). This device is put on the chest or stomach of the individual and detects the change in the size of the chest during normal breathing. The rhythm of breath is never constant and can be influenced by a variety of factors, including emotions. The breathing is produced by a complex process in which the brain sends rhythmic impulses to the respiratory muscles, so, when they relax, the breath becomes slow and regular. But, if the rhythmic impulses are excited, then breathing becomes quick and superficial. The first sensor detects the breathing pattern.

The second receptor is a broad bladder of air, which is put around the arm or wrist and is inflated. This device detects the changes in blood pressure and pulse, which are intimately connected which the functions of the subconscious. The third is the Galvanised Skin Resistance (GSR). This measures the relationship between the sweat glands and the emotions. When a person is calm and relaxed, the functions of the sweat glands are minimal and the skin remains relatively dry. But when one is tense, nervous or excited, the glands are stimulated and the skin becomes moist or wet. This is another indication of emotional change in the person.

Two small electrodes are put in the hands of the individual and from them a very small electrical charge is received, which is totally inoffensive and so subtle that it is hardly felt at all. As the surface of the skin becomes moist, a change is produced in the electrical resistance of the skin. The machine measures the charge transmitted through the electrodes and compares them with skin resistance. In this form, normal or medium resistance is created. This state varies in every individual, but remains more or less constant when one is sitting down. When skin becomes moist, humid and wet, the change is registered in the form of an altered state of resistance. In the polygraph the change is seen by a pencil sketch on the graph paper, while in other machines, these changes are recorded with points of light or different sounds.

To operate a polygraph is difficult. It requires a person to install the detectors correctly and read the results on the monitor. The GSR machine is much simpler to use, as one simply connects the two electrodes to the fingers. A high pitched sound would indicate mental and physical activity; a low pitched sound would indicate relaxation. Trying to unite the low sound sensations with relaxation and to reproduce the same makes one learn to relax the body and mind.

Nearly as popular as the GSR is EEG (Electroencephalogram). The EEG, instead of measuring the activities of the nervous systems, measures the electrical efficiency of the brain through electrodes placed on the head. These detectors do not emit any electrical charge as they are simply acting as receptors. The brain emits energy waves, similar to radio waves, whose longitude, magnitude and amplitude can be measured. One longitude of a wave is of twenty five to sixteen cycles per second, (c.p.s.) corresponding to the state of normal activity and is known as beta wave. The alpha state is in between fifteen to eight c.p.s., which indicates a relaxed and balanced mind. The theta state, between seven to four c.p.s. is a state of creativity or concentration. The delta wave is around three to point five c.p.s., a state of deep sleep, where the awareness does not normally exist. The above mentioned states are based on the longitude of brain waves expressed in the form of cycles per second. Now the magnitude or force: a reading of thirty to forty microvolts is common for experienced meditators. In Yogis the magnitude has been registered as over one hundred microvolts in alpha state. All the waves have an amplitude, which is independent from the frequency and mental state created by the waves.

NERVOUS SYSTEM AND THEIR FUNCTIONS

The sensory nervous system is made of many receptor nerve cells located in different places on the sense organs, i.e. hearing- ears, sight- eyes, smell-nose, touch- skin and taste- mouth. These cells are connected with nerve filaments, which by joining into bundles, enter into the spine to form the spinal cord and are then distributed to different centres and areas of the brain. Information which comes in is analysed and categorised in the brain to form the action or experience. The nervous system’s main function is to connect the cells specialised in receiving stimuli with motor cells which can act on that information.

The central nervous system receives stimuli from the sensory receptors. It analyses them, creates a particular state of awareness and memorises them for future reference. Simultaneously, these messages are then transmitted in the form of orders; through the motor nervous system to different body organs.There is a fire burning. The eyes transmit colour, shape and forms; the skin absorbs sensations of heat; the nose, the burning smell; the ears, the sound of burning and crackling of wood. These perceptions are in the brain, forming the experience, and at the same time preparing the actions to be taken against it, if necessary. If one goes near the fire, the brain will automatically send out a warning signal. The brain is a physical organ capable of directing the physical actions and reactions. At the same time it acts as a co-ordinator of mental processes that are connected with the life and consciousness. It is a doorway between the physical and mental realities.

STRESS CHAIN REACTION

An influential negative experience recorded in the brain will change the mental, emotional and conscious planes, and, depending on the cause, give the person a headache, depression, anxiety, worry, tension or anger. If the situation continues, then the breakdown in mental and emotional patterns may even be the cause of psychological or unconscious reactions and problems. If any of the sensory cells or motor cells are not stimulated or working properly, then the output of that cell will consist of sparse and uneven impulses. This will create tension in the central nervous system, causing a delay in the normal process and affecting the functions of the brain, as the input and output of the stimuli will be uneven, and this may cause different physical, muscular, and mental tensions. If this state continues in a man over a period of time, then the state of consciousness will change, energy resistance will be lowered, mental and emotional states will be uncoordinated, and another stress will be added to this chain reaction process.

Self-awareness is perception or knowledge of one’s own conditions or states of changes in the body or the mind. Because biofeedback indicates the changes of the body and brain in the form of a sound or sketch, one can increase the self-awareness up to a certain point as a side-effect of the biofeedback process.

YOGA

A trained and alert Yogi is completely conscious of the subconscious activities of his body and brain, and is able to control his autonomic nervous system by concentration. Today, anyone with a little practice of the biofeedback system can achieve a conscious state of relaxation and expansion of mental capacity, plus creativity. A Yogi knows that the autonomic nervous system, which controls and regulates the involuntary functions of the body, is controlled by the subconscious mind. Up to a certain point, the subconscious mind can be directed by the conscious mind. Through Yoga nidra, Antar mouna, Mantra yoga, Nada yoga and Trataka, a Yogi can co-ordinate and increase the relaxation of the muscular and nervous systems, thus avoiding the stress chain reaction process. A Yogi can gain relief from low emotional and low energy feelings. He can encourage the brain to develop its responsibilities for maintaining the harmony between the internal and external environments. He can expand the receptivity of consciousness, allowing it to intermingle with the subconscious and unconscious parts of mind to become aware of those unseen activities that are constantly changing and forming the human personality.

A simple practice of developing breath awareness, and trying to develop a rhythm in the breath, will allow one to watch exactly how the muscles and nervous activities are co-ordinated, how incoming and outgoing impulses are channelized, and how introversion of mind takes place. The same practice, if developed and practiced properly, will enable the aspirant to transcend the sensual states of personality and adopt the attitude of a seer. This opens the insight into the surrounding atmosphere in society, while taking protective measures to defend the personality from the influx of negative reactions.

In biofeedback, instruments are used to obtain limited information from the subconscious mind. But external influence can also affect the experiment, i.e. if you touch a person connected to the GSR (skin monitor), then a considerable alteration can be detected in the graph of the monitor. One of the difficulties that one faces in biofeedback is that it requires control over oneself so that external influences do not affect the experiment. These monitoring instruments which are used for relaxation and concentration serve as indirect measurements of the sympathetic nervous system’s activity. Biofeedback can only detect unspecified functions of the autonomic nervous system and suggest how far one is able to change his activities.

No doubt through these techniques we can cure migraine headaches, hypertension, eczema and so many psychosomatic and degenerative diseases. But what is being discovered more recently is that Asana and Pranayama are a much more powerful, a much more effective way of controlling the whole body. They are the first steps in allowing us to not only alter the mechanism of one element, but to gain control over the total structure of the brain and mind, the controlling system which allows us to direct every aspect of our lives. With biofeedback we can raise the temperature, lower the blood pressure, improve relaxation and gain freedom from disease, but Yoga offers us much more.

HOW

When we do Asanas and Pranayama we are not just affecting the physical body. Breath control and body control are only the physical aspect. We are working on changing the physical structure within the endocrine and nervous systems so as to totally alter our capacity to be aware and to control. We are moving our centre of consciousness upward to the higher Chakras, to the deeper strata of the mind and spirit. We are doing this by pushing and extending our Prana into the subtle bodies, the deeper levels of our personality. We are extending the field of our awareness.

Awareness begins with the body, so when we bend our body in a certain position we experience a change in muscle activity, electrical activity; the respiratory, circulatory, lymphatic and digestive systems change; organs are toned up. But the important point is that while we are doing all this, we become aware of the energies and the mind. We become aware of the limitations of the body, of our self-imposed limitations. In this way we can overcome those factors in our life that prevent us from making our lives a self-fulfilling, self-developing process. Once we can overcome one limitation, whether through biofeedback or through Yoga, we can overcome all our limitations; it is only a matter of time and practice. However, to continue in this process we require a systematic approach that biofeedback does not offer.

Through Pranayama we are using the breath, but the important point is not that we are doing breathing exercises that increase oxygen levels. The main thing is that the breath provides a means to move energy, and with it our awareness into the subconscious elements of the mind. It takes us to the threshold of higher consciousness. The breath goes on spontaneously, 21,600 times per day. It is a subconscious process, but we can become aware of it more easily than any other automatic body process and in so doing we can learn to control the subconscious elements of the nervous system at the back of the head. These are the elements which charge the brain with energy, which allow the energy and nervous system to function. So what we are actually doing is controlling the energies and this is a very powerful thing. We are learning to make a bridge between the body and the mind. That is the method of attaining Dhyana and it is much more subtle and sophisticated than dependence on machines and external biofeedback. We are utilising inner feedback, a much more direct and powerful process.

Aum Shanti

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

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

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

Also conducts online Yoga Courses & Naturopathy Guidance.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: email hidden; JavaScript is required

Website: www.yogashaastra.in

Dr. Rita Khanna

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

Tags: asanas and pranayama, Mantra Yoga, nada yoga, through yoga, yoga teachers training
Posted in About Yoga | No Comments »

TWO SIMPLE YOGIC RELAXATION TECHNIQUES

Sunday, November 20th, 2011

By Dr. Rita Khanna

To teach the individual how to relax, and achieve tranquility, is the primary purpose of Yoga. Many times, you feel exhausted at the end of a busy day, and when you want to play with your children or talk with your wife or husband, you just can’t. This makes you feel frustrated and irritated, causing even more physical and emotional tension. In order to avoid this, you can practice simple breathing awareness before coming home from work, or before the family comes home for dinner. This breathing practice will minimize your physical fatigue and maximize your emotional stability. Your irritation will automatically decrease, and you won’t become angry with your loved ones. You will be able to speak with your children, wife, or husband, in a pleasant manner; and you will be happier with yourself as a person. Keep practicing this every day and, in the course of time, you will feel a tremendous increase of energy, both physically and emotionally. These following Yogic relaxation techniques are very simple to follow:

SIMPLE BREATH AWARENESS

The Yogic way to achieve inner peace is to watch the breathing process in the body, to become aware of each incoming and outgoing breath. You don’t have to make an effort to breathe; the process goes on automatically all the time. Just sit down quietly, with your eyes open or closed, and withdraw your awareness from the external world. Become aware of the breath – flowing in and out. With every inhalation, feel the navel region expanding; with every exhalation, feel the navel area contracting. Try to synchronize the incoming and outgoing breath with the rising and falling of the navel. You can do this for 5-10 minutes.

This breath awareness relaxes the nerves and spontaneously internalizes the mind. It relaxes not only the abdominal, back and leg muscles, but also the most important areas of the brain, which control the whole physical body, the emotions, and the intellect. When you experience this relaxation, the strain of the day’s work falls away, and you feel as refreshed as if you had just had several hours of sleep. Even the relaxation of sleep cannot be compared with this state, because Yogic relaxation brings emotional tranquility, as well.

NETI KRIYA

Another technique, which you can do every day, or at least once a week, is Neti Kriya. This practice also relaxes the brain and brings tranquility. For this, you need a special Neti lota (pot) filled with warm saline water. Place the nozzle of the lota in the right nostril, then tilt the head to the left side and breathe through the open mouth. The water flows out of the left nostril, without any effort or disturbance, as if it were coming through a straight pipe. Afterwards, you clean the nose by exhaling forcefully with Bhastrika Pranayama to remove any excess water. It takes hardly any time.

Neti Kriya stimulates and massages the sympathetic and parasympathetic nervous systems, which are known in Yogic terminology, as Ida and Pingala Nadis. Ida and Pingala control the cooling and heating aspects in the body, acting like an internal thermostat. This thermostat regulates the temperature and energy levels in the nervous system. When the energy is not being channelized properly, either there is too much energy or too little, and then illness develops. Constipation, diabetes, hypertension, cancer, and so many other diseases, may occur. Neti kriya helps to maintain good health, by balancing these two aspects of Ida and Pingala in our physical body. These two Nadis are also directly connected to the brain and affect the way we think, experience, and feel. They influence the emotions, which cause worry and excitement, and are at the root of most of our problems. So, when you directly relax the two nervous systems, in the course of time, you are able to transform yourself mentally, as well as physically.

Therefore, these are two simple Yogic techniques, which can be used to restore normal health and harmony; and the best thing is that anybody can perform these simple Yogic techniques, without any side effects.

Aum Shanti

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

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

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

Also conducts online Yoga Courses & Naturopathy Guidance.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: email hidden; JavaScript is required

Website: www.yogashaastra.in

Dr. Rita Khanna

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

Tags: online Yoga courses, purpose of yoga, yoga teachers training, yogic relaxation techniques, yogic techniques
Posted in Yoga Relaxation | No Comments »

Chin Lock

Monday, October 17th, 2011

Dr. Paul Jerard, E-RYT 500, Director of Yoga Teacher Training at Aura Wellness Center, speaks to you about an easy approach to performing a Chin Lock.

Tags: Aura Wellness Center, hatha yoga, practice yoga, teaching hatha yoga, teaching yoga, yoga practice, yoga teacher, Yoga Teacher Training, yoga teachers training, yoga techniques, yoga training
Posted in Videos | 1 Comment »

PRANA VIDYA Part I

Sunday, July 31st, 2011

By Dr. Rita Khanna

WHAT IS PRANA VIDYA?

Prana Vidya is a science and manipulation of energy. This physical body is a storehouse of Pranic energy, a dynamo, with infinite types of electrical currents passing throughout. We see this body as a combination of flesh, blood, and bones. For most people, Prana means breath, oxygen, ions, and so on; but the Prana of the body is more subtle than the nucleus of an atom. We have not yet been able to harness it. The great Yogis and scientists have seen a great force behind this physical body. Scientists are discovering the energy link between the physical and psychic bodies. They have arrived at the conclusion that energy, or Pranic force is convertible into material force, and material force is convertible into Pranic force.

You know the famous equation of Einstein: E = mc2 – that is, matter is energy in its potential state. There is a small scientific experiment, which we can use to illustrate this more clearly. If you look at a piece of bone with your naked eye, all you see is a bone. However, if you look at the same piece of bone under a super microscope, what do you see? First, you see molecules, then atoms, and later, the nucleus of the atom. Ultimately, you discover the fantastic behavior of energy.

The piece of bone, which appeared to be dead matter, was not really dead at all; only, our eyes were incapable of detecting the energy within it. Scientists, who have gone into the study of energy fields, maintain that the so-called “dead matter” is also permeated with Pranic energy. Therefore, Prana does not only mean life; it means existence, as well. The etymological meaning of Prana is ‘life in existence.’ Where there is mobility and stability combined, there is Prana. If an object is devoid of Prana, it will disintegrate.

HOW THE DISTRIBUTION OF ENERGY WORKS

Each and every fiber of the body is connected with this Pranic current through a complex system of energy channels, or flows, known as Nadis. The Nadis have been researched, and their function can be compared to that of an electrical system. Energy is distributed in our physical body, in the same way as the electrical system distributes energy from the generating station to your room.

Mooladhara Chakra is the generating station. From here, the energy is distributed through three high tension wires – Ida, Pingala, and Sushumna Nadis, to the various Chakra points, or substations, situated along the spine. From the Chakra points, the energy is distributed through the main poles, or major Nadis, to the different organs and parts of the body. From the major Nadis, another distribution takes place through thousands of minor Nadis, which carry the energy to each and every cell of the body.

Where there is no electricity, there is no light; where there is no energy, there is no life. You know what happens when there is a short circuit in the electrical system – the lights go off for a minute. Sometimes, due to overload, the voltage falls very low and all the lights go dim. It is the same way in this physical body, also; the Prana Shakti sometimes undergoes a lot of alterations and depressions. From the different Chakras, Prana is distributed to all the major organs and parts of the body. At some stage, there is an excess of energy, and at other times, there is an energy drop. Everyone has experienced energy loss from time to time. Some people frequently enter into states of depression, in which their energy is so low, that everything appears miserable and clouded, and they do not like anything. Sometimes, although the major Nadis are conducting Prana, there is a failure in the minor Nadis. Then, the body does not work properly. Major disturbance, blockage, or imbalance in the energy channels, results in what is termed in medical language as a ‘nervous breakdown.’ So, all these conditions of depression, breakdown, energy blockage, excessive energy, etc., are due to the various states of Pranic energy.

DIFFERENCE BETWEEN PSYCHOSOMATIC & SOMATO-PSYCHIC APPROACH

Many people say that all diseases are created in the mind. This is correct, but not in the absolute sense. The origin of disease is not only in the mind, it is in the body, as well. Many diseases originate in the mind and travel into the body. They are known as psychosomatic diseases. When diseases originate in the body, and travel into the mind, they are known as somato-psychic diseases. Body is the base, and Prana is the force. We know that the body and mind cannot exist without Prana. Therefore, in Hatha Yoga, as well as in Tantra Yoga, we talk about somato-psychic illness; and when we supply Prana to the different parts of the body, we are treating this type of illness. I have seen people getting better by practicing Hatha Yoga, Pranayama, and other techniques.

Following are some of the examples:

Prana is the base of human health and illness. Even a psychological illness can be treated by supplying Prana. Therefore, in Yoga, the hypothesis is that all diseases are caused by improper distribution of Prana in the physical body. Even those diseases, which are regarded as psychological in nature, are actually caused by an imbalance in the Pranic distribution.

For example – Vishuddhi Chakra is one of the main distribution stations. It is situated at the junction in the neck, and the Pranas are distributed from Vishuddhi to different parts of that area- ears, eyes, nose, throat, thyroid, parathyroid, thymus, etc. If there is improper distribution of Prana to the thyroid, emotional diseases occur. So, many emotional complexes, which we are suffering from, are directly caused by hypothyroid or hyperthyroid, and this condition results from improper distribution of Prana from Vishuddhi Chakra. An emotional problem, arising from improper distribution of Prana in the thyroid complex, should be termed as somato-psychic, not psycho-somatic.

For a second example, let us consider Manipura Chakra, behind the navel. This is the main distributing centre for the digestive system and the adrenal glands. As you know, the adrenals produce the hormone adrenaline. If there is an improper distribution of Prana from Manipura Chakra, to the adrenal glands, you will suffer from fear-psychosis, colitis, and other somatic diseases.

The third example is a very important one. Swadhisthana Chakra, located at the coccyx, is the distributing station for all the uro – genital organs, except the testicles. These include the uterus, ovaries, kidney and bladder, and urinary organ. Now, if improper distribution of Prana takes place, or excess energy is used by these particular organs of the body, then you will have the problems of this centre. Sometimes, people who are suffering from frigidity or impotence go to the doctor, who immediately tells them, ‘You have a psychological problem. Something from your childhood is affecting you.’ I don’t entirely disagree with this theory. Our childhood experiences do have an influence on our present behavior patterns, but you must remember that any type of frigidity or impotence is not psycho-somatic, it is somato-psychic.

HOW DOES TRANMISSION OF PRANA OCCUR

Transmission of Prana is a natural occurrence, which takes place all the time, consciously as well as unconsciously. If there is an excess of Prana anywhere, with this science, you can balance it. If there is a disease, caused by lack of Prana Shakti, then an excess of Prana from another area is supplied to the affected part of the body. This is done by converting Prana into magnetic energy and then into a flow of psychic energy. When Prana has been converted into magnetic energy, it can also be transmitted outside of the body through your fingers, a look, or a thought. It can be transported by a flower. It can also be used to charge an object, like a Mala, just as you charge your car battery with electric wires.

The science of Prana Vidya is designed to facilitate the proper distribution of Prana throughout the whole body. Scientists have seen that the energy of the human body flows outward and inward. Vibrations or energy charges are constantly being emitted from every physical body. Some people have long, strong Pranic radiations, while others have short feeble radiations. Research with Kirlian photography has verified this hypothesis of Pranic energy.

Prana is very subtle and can only be felt by the psychic body. Sensitive people can feel it, and those who are healers by nature are born with this faculty, with their Pranamaya Kosha manifesting predominantly. Though they have not learned this science from any Guru or books, these people are capable of healing the sick. Often, they themselves are surprised at their own powers and wonder where they came from and how they work. Of course, most people are not born healers, but many are capable of developing this potential to some degree through the practice of Prana Vidya. This technique, not only opens up your awareness to the vast stores of energy within the human body, but it also teaches you how to consciously manipulate them for the improvement of your own health, and that of others.

CHANNEL OF RAISING AND DISTRIBUTING THE PRANA

In the practice of Prana Vidya, the channel used for raising the Prana is Pingala Nadi, which in modern science can be correlated with the sympathetic nervous system. Pingala emanates from Mooladhara Chakra, at the base of the spine. It curves right and left, crossing over at all the major Chakra points. Finally, it terminates at Ajna Chakra, where the energy is collected and stored for distribution. In order to practice Prana Vidya, one must have a good understanding of Pingala Nadi.

Before beginning the practice, if there is an energy block anywhere in the body, this must be cleared first by practicing Yogasanas. The Energy Block Postures series (Read my article Yogic Home Work) is particularly important for clearing the energy blocks in the body. Next, you must perfect Ujjayi Pranayama and become familiar with all the Chakra points. Most of the Chakras are fairly easy to locate because they are associated with points which we can directly feel. Chakra points are the following:

• Mooladhara- perineum

• Swadhisthana- coccyx

• Manipura- behind the navel

• Anahata- behind the sternum

• Vishuddhi- behind the throat pit

• Ajna is the most difficult to locate. It is situated at the pineal gland, right at the top of the spinal cord in the Medulla Oblongata. If you look at a book on anatomy, you will see where it is, but if you try to locate it mentally, you won’t be able to find it. So, we have a very simple practice for this.

Close your eyes and concentrate on the eyebrow centre. If you are able to visualize a dot, bindu, or star at this point, then you can skip over the next stage of this practice. If you are not able to visualize anything there, apply a dab of balm at the eyebrow centre. In a few seconds, you will feel some sensations there, which will help you to locate the bindu or star.

When you are able to visualize the bindu, practice moving it backward to Ajna, and forward to the eyebrow centre, with the help of Ujjayi Pranayama. Feel that you are breathing back and forth. When this practice has been established, and you are able to locate all the Chakras, you must develop a clear mental image of Pingala Nadi.

Remember that Pingala Nadi does not go straight up to Ajna. It moves in absolutely symmetrical curves. Starting from Mooladhara, Pingala curves to the right and crosses back over at Swadhisthana. Then, it curves to the left and crosses at Manipura, to the right, and crosses at Anahata, to the left, and crosses at Vishuddhi. Finally, it curves to the right and terminates at Ajna. The path is easier to remember if you keep in mind that the first and last curves are always to the right.

Once you have a clear image of Pingala passage, you are ready to begin raising the Prana. Inhale in Ujjayi, and move up through the curves and Chakras, from Mooladhara to Ajna. Exhale in Ujjayi, and move back down the same route to Mooladhara. Inhale while ascending, and exhale while descending. The color of Pingala Nadi is red. So, as you inhale and exhale, imagine that you are travelling along a red path. At the end of each inhalation, practice Kumbhaka (breath retention) at Ajna Chakra. After forty rounds, distribute the energy to the affected part.

The distribution of Prana Shakti, to the affected part, is a very complicated process, because you have to know how the particular part is connected with Ajna Chakra. Supposing you have pain in the knee – you have to supply Prana to that part from Ajna Chakra. This supply of Prana, to that affected part, has to be done with a very subtle type of Ujjayi. Each inspiration has to be so subtle that it can last for about a minute; but you have to know the exact physiological and Yogic pathways from Ajna Chakra to the affected part in the knee.

There are so many pathways. You have to find the correct one, and when you have discovered it, circulate your Prana from Ajna Chakra to the affected part. Direct the charged Prana, until you feel strong sensations of heat and melting, and a type of magnetic presence in that particular part of the body. First, you have to try for yourself, then – you can try for others, as well.

AUM SHANTI

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

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

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

Also conducts online Yoga Courses & Naturopathy Guidance.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: email hidden; JavaScript is required

Website: www.yogashaastra.in

Dr. Rita Khanna

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

Tags: ajna chakra, mooladhara chakra, prana vidya, pranic energy, what is pranavidya, yoga teachers, yoga teachers training
Posted in Prana, yogic subtle body | 4 Comments »

PROLAPSE AND YOGIC TREATMENT

Sunday, July 24th, 2011

By Dr. Rita Khanna

Prolapse is a very common problem for women, but very few women are aware of the possibility of doing something about it. Apart from surgical correction, there are many Yogic techniques, which help to reintegrate the pelvic structure and which often prove more beneficial in the long run than surgical intervention. Before taking any major steps towards removing this problem, it is important that we understand what prolapse is and how it comes about.

WHAT IS PROLAPSE

Prolapse is the falling out of place of the internal organs in the pelvic region of the body. Sometimes, organs move from their original position and impinge on other parts in the pelvic cavity. There are many types of Prolapse, but two are very common. They are Prolapse of the rectum and Prolapse of the bladder.

1. RECTOCELE (PROLAPSE OF THE RECTUM)

In Rectocele, parts of the body involved are vagina, rectum, muscle and tissue separating and supporting the rectum and vagina. A rectocele usually occurs if the lower part of the vagina becomes weak; when this happens the rectum can then bulge into the vagina. The rectum may collapse into, or even beyond, the external anal sphincter, causing lower back pain on defecation, and irritation -with some pain in the anal area. The uterus may drop from its original position into the vagina, or in severe cases, protrude externally. This is not painful, only a dull ache in the lower back is apparent. This condition is associated with frequency, or inability to control the flow of urine, so it may be passed when you laugh or cough.

Normally, the uterus is anteverted, facing forward, but it may turn backward and lie against the rectum, in which case, it has retroverted. This may be a congenital condition (a malformation which one is born with) or it may develop later from strenuous lifting, etc. If a retroverted uterus impinges on the rectum, it produces the symptoms of constipation and an uncomfortable sensation when seated or pain when having sex. In pregnancy, it can lead to miscarriage.

2. CYSTOCELE (PROLAPSE OF THE BLADDER)

In cystocele, parts of the body involved are vagina, bladder, muscle and tissue = separating and supporting the bladder and vagina. With the bladder sitting directly on top of the vagina, if there is weakness at the top of the vagina, then sometimes the bladder can drop and bulge into the vagina. The bulge happens through a defect in the fascia (This is the connective tissue that separates the vagina from the bladder). A bulge of this type is called an anterior prolapsed and indicates problems with pelvic support tissues (fascia, ligaments, and muscle). The symptom presented in cystocele is frequency of urine because the bladder can never be fully emptied; urine retention (known as stasis) also occurs, giving rise to recurring bladder infections.

HOW IT COMES ABOUT

The pelvic contents collapse because weakened ligaments and muscles fail to hold the organs in their correct position. The ligaments are fibrous structures and resemble strong ropes. These are attached to the bony pelvic wall and form a network in the pelvic floor, offering their support to organs and anchoring them in position. The central point of this ligamentous and muscular framework is the perineal body, a fibro-muscular node lying approximately two inches inside the body above the perineum (the area between the anus and vagina). From this node, eight important muscles and their ligaments arise, in addition to connecting fibers to the rectal and anal canal. If this is damaged, the function of the whole supporting system is affected, and the organs drop out of place. This allows gravity, another influence exerting itself on the pelvic area, to have an effect too. Gravity pulls and draws the organs downward, and due to impaired support, they are unable to resist its force.

CAUSES

The cause of weakened ligaments and muscles is often from childbirth or may occur due to constipation or frequent bouts of diarrhea. At the time of childbirth, excessive energy is used and a tremendous amount of stress and strain is brought to bear upon the floor of the pelvis. In cases of diarrhea or constipation, this is also true. So, these muscles need to be strong to facilitate the tremendous strain that is brought to bear on them during these periods. In prolapse, this strain is so great that some muscles and ligaments are unable to withstand it, and they either stretch or tear.

Though there is not a lot of pain associated with these conditions, continual discomfort is experienced, which tends to make you very concerned about yourself. An understanding of your inner framework and what brings about these conditions, is helpful in alleviating anxiety, and enables you to confront the problem with common sense.

BECOME AWARE OF YOUR BODY

If you become aware of your physical body, you will realize that energy is the ingredient that activates every cell within it. In Kundalini Yoga, the basic seat or source of this energy is Mooladhara Chakra – the root or support centre. Its physical counterpart is the same perineal node as previously discussed. On the psychic level, this node is considered to be the seat of the life force, or Shakti, which is not only the fuel for our physical body, emotions and feelings, but for our spiritual aspirations, as well. This area is very sensitive to the impact of energy or to the lack of it. With emotional upsets and conflicts, the energy is blocked or depleted; its creative potential is lost, and physical vitality diminishes. If the blockage continues, energy buildup intensifies until the energy explodes, dissipating itself in a direction of quick release, such as diarrhea. Such explosions may have a damaging effect on the muscles and ligaments, especially if they are already in a weakened condition.

Thus, it is extremely important to keep the perineal area strong and active. This will help you in childbirth and ensure that you avoid prolapse in later life. It will also help to rectify menstrual and sexual disorders. When you become aware of your pelvic structure and the seat of energy centered in the perineal node, you can begin to strengthen them through specific Yogic practices. This will help you to integrate and balance the energies responsible for physical, emotional, mental, and spiritual well being, so that you, again, become a healthy, happy and whole woman.

YOGIC TREATMENT

If you suffer from Prolapse or its complications, here is a specific Yogic treatment for these conditions. If possible, you should come to our studio to meet us, so that full instruction can be given about the Yogic treatment.

1. Begin with Aum chanting for 5 minutes, and then perform some, or all, of the following Asanas:

ASANAS

Prepratory practices part 2 (Read my article Yogic Home Work)

Vajrasana, Shashankasana, Majariasana, Kandharasana, Naukasana, Bhujangasana, Shalabhasana, Vipareeta Karani Mudra.

PRANAYAMA

Ujjayi, Anulome-Vilom / Nadi-Shodhana

BANDHAS AND MUDRAS

Sit in a comfortable Meditation posture, preferably Siddha Yoni Asana, and perform the following Mudras and Bandhas. You may practice all of them or choose the one which is most relevant to your specific condition:

• Ashwini Mudra – Contraction of the anal sphincter

• Vajroli Mudra – Contraction of the urinary opening

• Moola Bandha – Contraction of the perineal node

• Uddiyana Bandha – Contraction of the abdominal muscles

NOTE

Always practice on an empty stomach, preferably early in the morning after bathing and emptying the bowels. Use a quiet room where you will not be disturbed, and allow yourself at least half an hour for the practices.

SOME MORE SUGGESTIONS

• Repeat the same program in the evening.

• Throughout the day, lie down in Uttan Padasana, with both legs stretched out straight in front of you, in preference to other sitting postures, as it pulls the pelvic organs upward.

• Avoid sitting in the squatting position, as it strains the pelvic muscles and pushes the organs downward. Excessive use of the squatting position, over a long period of time, may bring on prolapse in ladies who are weak in the pelvic area.

• Before lunch do Vipreetkarni Mudra, for up to 5 minutes.

• Lie down after a meal with a pillow under your back.

• The most important exercise is keeping a hard pillow under the buttocks, instead of under the head. Sleeping in this position will help the uterus to return to its normal position. If you lie with your knee touching your breasts, that will also help the uterus to resume its normal position.

• All these exercises should be followed for at least 6 months for better results.

• Don’t lift heavy weights.

• Hip Bath is very useful.

CONCLUSION

With regular practice of these Asanas, Mudras, and Bandhas, you will find that your condition becomes more manageable. It may even fully correct itself, but don’t expect immediate or miraculous results. In the Yogic Treatment of Prolapse, progress is generally slow, especially if the structural damage is severe. Once a ligament has torn away, it is not easy to reconstitute it through Yogic Therapy, but it is still worth a try before submitting yourself to the surgeon. However, if the structural damage is less severe, and the ligament is only stretched or slightly torn, you will find Yogic Therapy most beneficial. During the course of your practice, you will also discover that emotional instability, lethargy, and depression have become problems of the past, and you will enjoy a more energetic and fulfilled life.

AUM SHANTI

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

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

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

Also conducts online Yoga Courses & Naturopathy Guidance.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: email hidden; JavaScript is required

Website: www.yogashaastra.in

Dr. Rita Khanna

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

Tags: mooladhara chakra, yoga teachers, yoga teachers training, yogic techniques, yogic treatment
Posted in Recent Articles, Yoga for Health | 6 Comments »

TEACHING PRENATAL YOGA – PART 2

Sunday, July 17th, 2011

By Dr. Rita Khanna

WOMEN WHO SHOULD NOT ATTEND A YOGA CLASS

• Those carrying multiples.

• Those with pregnancy-induced hypertension (PIH).

• Those who are experiencing episodes of premature labor.

• Those with an incompetent cervix, or who have experienced a second trimester miscarriage.

• Those with persistent vaginal bleeding, or with a diagnosis of placenta previa.

• Those with any serious medical condition that prevented exercise during pre-pregnancy.

GENERAL CONSIDERATIONS

• Pregnant students should not lie flat on their backs after 20 weeks gestational age.

• During the first trimester, forward bending may produce nausea.

• Long periods of standing may result in dizziness.

• Due to a change in their center of gravity, pregnant women will have more difficulty with balancing Asanas.

• Lying on the abdomen in early pregnancy is safe, but may be uncomfortable due to breast tenderness.

• Pregnant students should be encouraged to drink adequate water in the hours before class.

• Pregnant students should position themselves near the door and be told that they may leave class to use the toilet at any time.

• Extra cushions or blankets will be necessary to support the pregnant students.

• Fans, or air conditioning, may be necessary during warm weather, due to pregnant women getting warmed up faster.

Keeping these general considerations in mind, rather than avoiding pregnant students, we can begin to challenge ourselves as Yoga teachers to discover new ways of doing Asanas, and this will facilitate our growth. We will also be able to provide a comfortable and secure environment for the pregnant student to experience the joy of Yoga.

PREPARATORY PRACTICES SERIES

All of the Preparatory Practices Series (Parts 1, 2, and 3 – Energy Block Postures) is appropriate to pregnancy. The anti-rheumatics (Preparatory Practices Series1) are wonderful for gently stretching and massaging the joints that are under increased stress, due to the weight gain of pregnancy. By improving lymphatic flow, the anti-rheumatics help reduce fluid retention and improve immune functioning. They release muscular tension and are introverting when coordinated with the movement of the breath. In Prenatal Yoga classes, the students can sit against the wall while performing these Asanas.

The anti-gastrics (PPS 2) should be done lying on the side. Due to the progesterone- induced relaxation of the intestinal tract during pregnancy, the anti-gastrics may help stimulate digestion and relieve constipation. They will also help increase hip flexibility and strengthen the muscles surrounding the hip. This will help relieve hip pain, a common complaint of pregnancy. Jhulana lurhakanasana (rocking and rolling), Stage 1, done gently, helps relieve low back pain. Supta Udarakarshanasana (sleeping abdominal stretch pose) can be done, provided the student remains flat on the back for less than 30 seconds. A substitute for Naukasana (boat pose) is to sit with one knee bent and lift the straight leg off the floor.

The Energy Block Postures Series is useful for relieving pelvic discomfort and constipation. Squatting Asanas are an excellent preparation for labor and delivery. Since squatting is not a normal part of Western daily activities, supporting the squatting position with a low stool, blocks, or by having the student grasp door knobs, can be helpful, until flexibility and strength improve. Vayu Nishkasana (wind releasing pose) should be approached with caution, due to the radical change from squatting to standing position that may result in dizziness. Nauka Sanchalanasana (rowing the boat) may need to be done, with the legs wide apart, to make room for the abdomen. Many prenatal students find Chakki Chalanasana (churning the mill) helps relieve low back discomfort. Rajju Karshanasana (pulling the rope) is an excellent Asana for relieving neck and shoulder stress, and for developing coordination of breath and movement. It also teaches focus.

With minor adjustments, nearly all of the Preparatory Practices Exercises Series is well suited to the pregnant student.

STANDING ASANAS

Two factors must be remembered when teaching standing Asanas to pregnant students. Prolonged standing may result in dizziness, and pregnancy changes may make balancing Asanas particularly challenging. With this in mind, it may be wise to place a chair near the pregnant student, to use during standing Asanas, if she becomes dizzy, or to use as a prop to steady herself. Standing Asanas will strengthen legs and may relieve leg cramping and leg fatigue. Strong legs will lessen strain on the back. Virtually all standing poses can be done.

Important standing poses, during pregnancy, include Tadasana (palm tree pose) and Tiryaka Tadasana (swaying palm tree pose). In my prenatal class, the students have renamed Tadasana as‘Heartburnasana’ because of its value in relieving heartburn – a common complaint especially in the third trimester. In Tiryaka Tadasana – the extension in the pose, rather than the sideways bend, can be further emphasized.

In side bending Asanas, such as Trikonasana (Triangle Pose), a chair can be used to prevent bending forward. Side bending helps open lower lungs and creates a sense of space in pregnancy.

Teaching good posture, as part of the standing practice, is especially useful to the pregnant student, who tends to slouch. Instruct her to keep the feet close together, with the outer edges parallel, lifting and spreading the toes, lifting the spine out of the pelvis, bringing the shoulders up and into the back of the body to keep the arms from ‘hanging’ off the neck. Point out the difference in energy flow between standing straight and strong versus standing with the feet apart, or fanned outward, with the shoulders collapsing forward.

FORWARD BENDING ASANAS

Forward bending Asanas help relieve the backache of pregnancy and are calming and introverting; but with the increased abdominal size, they may present a challenge. Most forward bending can be done by having the pregnant student separate her legs. Shashankasana (pose of the moon) will definitely require widening the space between the knees, as pregnancy progresses. It may also require supporting the torso on a bolster or blankets. Shashankasana is an important Asana for students to learn and to be able to hold comfortably. During the process of labor, a simplified knee chest position is frequently used if the fetal heart rate decreases.

Because of the weight of the abdomen, in the later stages of pregnancy, supporting the body with the arms or with blocks, in forward bending, will assist the student to keep good spinal alignment. In Janu Sirshasana (head to knee pose), the student can bend forward – angling between the legs, instead of straight forward over the straight leg. This allows room for the abdomen and increases the hip stretch.

BACKWARD BENDING ASANAS

Some Prenatal Yoga books stress that backward bending can be dangerous because it will compress the lumbar spine and over-stretch the abdomen. This is not true if Asanas are taught and done correctly. Obviously, some backward bending Asanas will be difficult, due to an inability to lie on the floor. However, I feel strongly that backward bending Asanas must be included and are an important method to strengthen the back and relieve backaches that are frequent in the pregnant student.

Asanas, such as – Ardha Shalabhasana (Half Locust Pose) variations, can be done on the hands and knees, and Ardha Dhanurasana (Half Bow), can be done lying on the side. To keep the thighs stretched, and to help relieve iliopsoas, (a blending of two muscles (the iliacus and psoas major) that run from the lumbar portion of the vertebral column to the femur). The main action of the iliopsoas is to flex the thigh at the hip joint) Ardha Ushtrasana (Half Camel Pose) and Ardha Chandrasana (Crescent Moon Pose) can be done.

It’s important to emphasize extension of the spine, while bending backwards. I have found that offering a suggestion to lift the shoulders up and back, and to lead with the shoulders rather than the head, helps prevent lower back compression.

Although backward bending does stretch the abdominal wall, most prenatal students find that they feel as though they have ‘more space’ after doing them. Considering how large that abdomen can become, especially with twins or multiples, I don’t think overstretching should be a concern in backward bending.

SPINAL TWISTS

Emphasizing elongation of the spine, without flexion at the waist, is important in spinal twisting. Most pregnant women feel that they have difficulty with spinal twisting, due to their size, but spinal twisting helps to relieve backache and stress in the sacroiliac joint. Meru Prishthasana (Spine and Back Pose) can be done with the hands behind the head, keeping the elbows in line with the ears, which creates more lift in the spine, and provides more stretch through the neck and shoulders.

Another favorite is placing the legs as though doing Saithalyasana (Animal Relaxation Pose), but then adjusting it into a nice twist. Spinal twists, in the lying position, may create round ligament pain during the second trimester. This is because the uterus is dramatically increasing in size, pulling on the round ligaments, but not being supported by the pelvis yet.

FAVORITE ASANA

In the years I’ve been teaching prenatal, I’ve found that Marjari-asana (Cat Stretch Pose) is a universal favorite. Often we begin with the student allowing the belly to release toward the floor, and holding that position for several breaths – then rounding up and holding that position again, before moving with the breath. This seems to increase relaxation with the stretch. Marjariasana is very good for reducing pelvic congestion and backache.

PRANAYAMA

Through the process of connecting with the breath and internalizing the awareness, Pranayama practices are very useful in pregnancy and will help the student greatly through labor and delivery. Essentially, all Pranayama practices, that have been done prior to pregnancy, can continue through pregnancy. Vitalizing Pranayamas can be done gently and slowly. Kumbhaka should be minimized.

For new students to Yoga, practices for increasing breath capacity, sensitizing Pranayamas, Rhythmic Breathing, balancing and tranquillizing Pranayamas, are most important. Anulome-Viloma and Ujjayi are favorites of my prenatal students.

MUDRAS

Perineal Mudras are extremely beneficial during, and after, pregnancy. As mentioned earlier, as pregnancy progresses, there is an increase in pelvic stress and congestion, with the pressure of the baby against the pelvic floor. This area can become quite weak. The whole inner pelvic floor must stretch out to the bony structure to allow childbirth. Perineal Mudras help strengthen this area and allow a quicker recovery after delivery. By practicing Vajroli and Ashwini Mudras, along with Moola Bandha, some of the common complaints of pregnancy and post-delivery can be relieved.

All hand Mudras are beneficial. For women who are experiencing radical shifts in mood, or are having difficulty dealing with the emotions of their pregnancy, Hridaya Mudra may be helpful. Of course, Yoni Mudra is most suited to pregnancy.

Khechari Mudra is said to help stabilize labor. I normally teach this, along with Ujjayi, to my prenatal students, with the assumption that it might be useful during their labor, and certainly won’t be harmful.

BANDHAS

There is no contra-indication to doing Moola Bandha during pregnancy. In fact, in obstetrics, physicians encourage pregnant women to do Perineal contracting exercises, known as Kegels, which contract the entire pelvic floor. Uddiyana Bandha is not appropriate, but Jalandhara Bandha may be used.

MEDITATION AND YOGA NIDRA

Developing intuitive awareness, and providing an opportunity for deep relaxation, is of great benefit to the Pregnant Yoga students. The only concern for the Yoga teacher is in making sure that the students are well supported. During sitting Meditations, pregnant students can sit against the wall, if necessary, and have adequate padding.

Matsya Kridasana (flapping fish pose) is often used for Yoga Nidra. Lying on the side seems to support the body more thoroughly and pads points of pressure or stress. This does, however, require approximately five to six blankets per student. If these are unavailable, the student should be instructed to bring pillows and blankets from home.

Yoga- nidra is about the best practice for pregnancy. If a student only had time to do one thing per day, I would recommend Yoga-nidra, over all else. It is important that the student be able to practice this technique at home. Students will greatly appreciate having tapes, or compact discs available, of various Yoga-nidra practices. During the visualization stage of Yoga-nidra, you can instruct the expectant mother through a body rotation of the infant’s body parts. This is enjoyed by prenatal students, and should be done on a recording, as it might confuse the other students in a regular class!

SUMMARY

In teaching prenatal students, I often feel the energy of the cycle of birth and rebirth. I believe that pregnancy is the perfect time to engage in Yoga. As teachers, we owe it to our students to learn enough to feel comfortable teaching and guiding them through the dramatic changes in their being. We also owe it to their infants, who will ultimately manifest the teachings.

AUM SHANTI

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

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

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

Also conducts online Yoga Courses & Naturopathy Guidance.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: email hidden; JavaScript is required

Website: www.yogashaastra.in

Dr. Rita Khanna

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

Tags: attend a yoga class, meditation and yoga nidra, teaching prenatal yoga, yoga class, yoga nidra, yoga teachers, yoga teachers training
Posted in prenatal yoga | 4 Comments »

TEACHING PRENATAL YOGA – PART 1

Sunday, July 10th, 2011

By Dr. Rita Khanna

As a Yoga teacher, one must extrapolate as how to adapt Prenatal Yoga to a Yoga class. This becomes a particularly difficult task for those teachers who are not teaching Prenatal, but have a pregnant student in their regular class. I have been teaching Prenatal Yoga for over twenty seven years. In my experience as a Yoga teacher and Yoga teacher trainer, I’ve found most Yoga teachers are somewhat fearful of dealing with pregnant students. My purpose in writing this article is to provide Yoga teachers with enough information to put their minds at ease, when teaching a pregnant student within a regular Yoga class.

EXERCISE DURING THE FIRST TRIMESTER

Nearly all Prenatal Yoga books recommend minimal, if any, exercise during the first trimester of pregnancy, and many recommend stopping in late pregnancy. Although many women will not feel like exercising during the first weeks of pregnancy, due to fatigue or nausea, there has been no scientific evidence to support the necessity for restricting exercise during this time, or any other time. However, most of the medical concerns, regarding exercise and pregnancy, were related to the possibility of increasing body temperature, reduced delivery of oxygen and nutrients to the placenta and baby, and mechanical stress. The physiological effects of exercising in pregnancy were not what might be anticipated. Instead of being a possible detriment to the mother and fetus, the physiological changes of pregnancy were actually enhanced by exercise. The combination of exercise, and pregnancy, results in an increased ability of the pregnant woman to adapt to the stress of pregnancy, as well as any other unanticipated medical problems that might arise during labor and delivery.

PHYSIOLOGICAL CHANGES IN PREGNANCY

Heart and Circulatory System

The entire circulatory system must change radically during pregnancy. As soon as the fertilized egg implants, the cells that become the placenta, begin to send signals that cause a dramatic increase in hormonal secretions. One of the first systems required to adapt to pregnancy, the circulatory system, must increase its capacity by about 40%. This increase is necessary to support the developing fetus, ensuring adequate oxygen and nutrients, and to support the mother through the blood loss of delivery. Hormonal secretions cause the blood vessels to dilate, and the volume of blood must increase to fill the system. In early pregnancy, this expansion results in relative dehydration that may manifest as waves of fatigue, nausea, sweating, and dizziness, especially with sudden positional changes.

Respiratory System

In general, lung function is improved during pregnancy, both by increased depth of breathing, and by an improved ability of the body tissues to take up oxygen. Increases in progesterone secretion stimulate deeper breathing by the mother, but may result in a quicker feeling of breathlessness on exertion. This is normal and does not have any detrimental effects on either the mother or the fetus. On an average, there is a 40–50% increase in the amount of air a pregnant woman breathes.

Temperature Regulation

Pregnancy increases the metabolic rate by 15–20%. Therefore, heat production by the body is increased. Many women feel as though they have an internal furnace. The ‘glow of pregnancy’ is often the result of the pregnant woman’s body regulating her temperature, through dilation of the skin blood vessels, to dissipate heat. Heat is also lost through the increase in ventilation (breathing) and the increased ability of pregnant women to sweat. All of these mechanisms help prevent overheating during exercise.

Muscles, Ligaments and Bones

A pregnant woman’s weight normally increases by 15–25%. This increase, along with an enlarging abdomen and a changing centre of gravity, results in mechanical stress on the muscles, ligaments, and bones. In addition, a hormone called relaxin softens ligaments and cartilage. Relaxin, produced by the placenta, is secreted to allow the pelvis to expand, providing space for the enlarging fetus. It also changes the contour of the pelvic opening in preparation for birth. Due to this shifting of the pelvic structure, joints within the pelvis may become unstable, resulting in the relatively common problems of sacroiliac (sacroiliac joint is a firm, small joint that lies at the junction of the spine and the pelvis) and pubic pain.

EXERCISE DURING PREGNANACY

Exercise, during normal pregnancy, is not only safe, but should be encouraged. Current studies done on women engaged in sustained, vigorous, aerobic exercise have demonstrated many benefits of exercise during pregnancy, including:

• Reduced maternal weight gain

• Less maternal discomfort and injury

• Less need for pain relief in labor and delivery

• Decreased need for episiotomy (surgical incision to increase the vaginal opening during delivery)

• Decreased need for surgical intervention (C-section, forceps, or vacuum delivery)

• Increased rate of term delivery (less likelihood of going past due date)

• Increased relaxation and positive mental attitude

• Enhanced immune function

• Increased energy levels

• Faster recovery after delivery

HOLISTIC APPROACH OF YOGA

Yoga offers a holistic approach to pregnancy, more than any other form of exercise, because Yoga is more than exercise. As discussed, pregnancy is a time of drastic change physiologically; but as we know in Yoga, there cannot be physiological changes without affecting the other dimensions of the self. Pregnancy can be a time of great upheaval and emotional adjustment, but it can also be a wonderful opportunity for introspection. Yoga offers practices and a philosophy that will allow the pregnant woman to integrate the physical, energetic, mental, and spiritual dimensions, in a manner that will enhance her ability to be a mother.

Generally, pregnancy occurs in younger women. Most have not spent much of their life managing any kind of health-related problems, or needing to contend with some form of chronic illness, that may come with ageing. They are young and healthy with a “no pain, no gain” mentality. Once pregnant, they begin to experience many bodily changes, and some of the common discomforts of their condition. This may be the first time they’ve had to consider someone else’s needs before their own. With the ever-increasing level of hormones, their ability to adjust to these changes fluctuates greatly. By practicing Yoga, the expectant mother learns to adapt mind and body, in a way that will help her through her pregnancy, prepare her for labor and delivery, and assist her in the years ahead.

• Yoga Asanas provide a non-stressful form of exercise that strengthens and stabilizes the muscles and joints. Asanas teach pregnant women to coordinate breath and movement, to move with awareness, and to improve posture and balance.

• Pranayama practices help balance energy, create calmness, and stabilize emotions. Pranayama improves focus, and it encourages Pratyahara abilities that will be greatly needed in labor and delivery. The practices also restore Prana that is being used to support the new life growing within.

• Yoga-nidra and Meditation provide relaxation, restoration of energy, and develop Pratyahara. Meditation develops awareness and intuition. The senses of the infant are evolving, and it is experiencing the bodily rhythms, movements, and feelings of its mother. It is a partner in the pregnancy, and Meditation can help provide a bridge of intuitive awareness between mother and child.

Overall, the goal of Yoga, in pregnancy, should be Santosha, or Contentment. Yoga stretches the body and mind into acceptance. This is a time to honor oneself to truly experience the moment. Life will never again be the same. The illusion of predictability is gone. In addition, the discipline of Yoga will help prepare for the discipline of motherhood. Developing a daily Sadhana should be encouraged. After all, motherhood will be a daily practice. There will be endless Karma Yoga involved, and as a mother serves her child, devotion will make her a Bhakta. Yoga can provide the means for a woman to become a mother.

HOW YOGA HELPS

It is normal in pregnancy to experience many different aches and pains, feelings and sensations. Some of these are minor annoyances, while others create considerable distress. As a Yoga teacher, it is important to know what is normal and how Yoga can help relieve these symptoms, or at least, help in their management. Pregnant students often feel uncomfortable in a regular Yoga class because they are unsure if the teacher understands how to modify practices. They may pose questions about something they are experiencing to ‘test’ whether the teacher has enough knowledge.

The following are common occurrences, at any time, during pregnancy, and when they are most likely to occur, along with some general suggestions:

Breast Enlargement

The average woman increases 2 cup sizes. This increase in size creates stress in the neck and shoulders, and encourages slouching. Asanas, to loosen and strengthen the neck and shoulders, should be practiced. Encourage good posture.

Constipation

Progesterone, one of the hormones that increase dramatically in pregnancy, causes relaxation of smooth muscle tissue, including the intestines. Preparatory Exercises Pt 2 & Energy Block Postures (Read my article “Yogic Home Work”) and Spinal Twists.

Eye Dryness and Vision Changes

Due to hormonal changes. Eye exercises, Palming, and Trataka

Faintness and Dizziness

The vascular system doesn’t react quickly to position changes and often there is relative dehydration. During Asana, move slowly from sitting to standing. Limit length of time for standing asana practice. Encourage adequate fluid intake.

Gas and Bloating

Due to sluggishness of intestinal tract – Preparatory Exercises Pt 2 & Energy Block Postures (Article “Yogic Home Work”), Surya Namaskara.

Headaches

Often due to muscle tension and anxiety – Preparatory Exercises Pt 1(Article “Yogic Home Work”), tranquillizing and balancing Pranayamas, Yoga-nidra and Meditation

Insomnia

Regular Asana practice, tranquillizing and balancing Pranayamas, Yoga nidra and Meditation

Rhinitis (Running Nose)

Swelling of the mucus membranes, due to the increased blood volume, and hormones – Neti

Weepiness and Emotional Instability

Regular Sadhana, especially Pranayama, Yoga- nidra and Meditation. Encourage expression, not suppression of feelings.

First Trimester

Breast Tenderness

Asanas involving lying down on stomach may be uncomfortable; such Asanas may be avoided.

Fatigue

Encourage Pranayama practices, Yoga-nidra, adequate fluid intake, small and frequent meals.

Morning Sickness

Adequate fluid intake, small and frequent meals

Second Trimester

Round Ligament Pain

This feels like a ripping sensation when rolling over. Support the belly.

Second & Third Trimester

Abdominal Muscle Separation

This is a linear bulge, along the mid-abdomen, when the abdominal muscles are engaged. Corrects after pregnancy

Breathlessness

Due to increased progesterone, encourage expanding breath capacity Pranayamas

Carpal Tunnel Syndrome

Due to increased fluid retention and compression of nerve in wrist. Preparatory Exercises Pt 1 (Article “Yogic Home Work”) for hands. Spread fingers widely and ground the whole palm to distribute weight in arm. Do weight bearing Asanas.

Hip Soreness

Preparatory Exercises Pt 1, 2, Energy Block Postures (Article “Yogic Home Work”) & hip stretching Asanas.

Hemorrhoids

Due to pelvic congestion, and straining, if constipated. Energy Block Postures (Article “Yogic Home Work”) and Ashwini Mudra.

Pubic Bone Pain

Hip stretching Asanas.

Sweating

Due to increased blood flow to skin. Re-assure.

Third Trimester

Backache

Gentle backward bending Asanas, Yoga-nidra, and encourage good posture.

Edema and Swelling

Preparatory Exercises Pt 1, adequate fluid intake.

Fatigue

Preparatory Exercises Pt 1, Pranayama, Yoga- nidra and Meditation.

Heartburn

Progesterone relaxes cardiac sphincter. Tadasana, Tiryaka Tadasana, encourage frequent, small meals and papaya enzyme.

Leg Cramps

Preparatory Exercises Pt 1, adequate fluid intake, and Yoga-nidra

Sciatica

Preparatory Exercises Pt 1, 2 & Energy Block Postures, gentle backward bending Asanas, avoid unsupported forward bending, and do Yoga-nidra.

Urinary Incontinence

Due to weak pelvic floor muscles, and weight of baby. Kandharasana, Moola Bandha and Vajroli Mudra.

Varicose Veins

Due to increased pressure in pelvis – Preparatory Exercises Pt 1, Parvatasana and Kandharasana

AUM SHANTI

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

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

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

Also conducts online Yoga Courses & Naturopathy Guidance.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: email hidden; JavaScript is required

Website: www.yogashaastra.in

Dr. Rita Khanna

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

Tags: prenatal yoga, prenatal yoga books, yoga class, yoga teacher, yoga teachers training
Posted in prenatal yoga | 4 Comments »

SALT AND OUR HEALTH

Saturday, July 2nd, 2011

By Dr. Rita Khanna

Salt, also known as sodium chloride, is made up of 40 percent sodium and 60 percent chloride. The body contains about 200 grams of sodium chloride, in varying percentages, in all the tissues and fluids of the body, including the blood, lymphatic, cerebrospinal, and intra- and extra-cellular fluids. Along with potassium, it is the major regulator of fluid exchanges and many important chemical reactions. Salt is a staple ingredient in the fluids of human life.

WHY IS IT NEEDED?

The sodium component of salt is vital for controlling the amount of water in the body, maintaining the normal pH of blood, transmitting nerve signals, and helping muscular contraction. From the digestive point of view, sodium chloride is a necessary component of hydrochloric acid, the powerful digestive juice secreted by the stomach. It also has an anti-toxic and antibacterial action, decreasing the effects of poisons circulating in the body, and helping to eliminate them. However, just because a little salt is such a good thing, it does not follow that more salt is even better. It is commonly believed that excessive salt intake provides a margin of safety against salt depletion, and that any extra salt can be easily eliminated in the urine, perspiration, and feces. This is not the case at all. Well functioning kidneys, working at their maximum capacity, only evacuate 5 grams of salt a day.

DAILY RQUIREMENTS

Adults are advised to consume no more than 6 grams of salt per day (about one teaspoon). Current intake is about 9 grams per day –one and a half times than is recommended for good health. Babies and children should have less salt than adults. High salt intake, in babies, can be especially dangerous, as their kidneys cannot cope with large amounts. The average European salt intake is 10-15 grams per day; and in Japan, it is as high as 20 grams.

WHERE DOES THE EXTRA SALT GO?

One may well wonder as to where the extra salt goes, because the eliminative capacity of the kidneys is generally exceeded. As the percentage of sodium chloride in the blood always remains constant, the body finds other ways of re-establishing the salt/water balance. The first way is through dilution, by increased intake of non-saline fluids. This is why we become thirsty after eating salty foods, not because of body dehydration. To dilute 4 grams of salt, half a liter of water has to be drunk. When we drink, in order to dilute salt, the extra fluid is not readily eliminated by the kidneys, and so the volume of blood increases. This raises the blood pressure, and forces the kidneys to work harder, to filter a larger quantity of blood.

When dilution is no longer sufficient, the salt is stored. It goes into bones, tendons, ligaments, and connective tissues, all throughout the body, which rapidly become clogged with salt. It is also stored under the skin, and it is this subcutaneous salt which is expelled during profuse perspiration. The tissues chosen for salt storage have the ability to decompose sodium chloride, as they absorb chloride and reject sodium. Chloride accumulates in the body for years, together without any apparent perturbation, up to the time that the ultimate storage limit has been reached. Then salt becomes verily a poison.

THE DANGERS OF HIGH BLOOD PRESSURE

There are many factors, which contribute to high blood pressure: the nature and lifestyle of the individual, high levels of stress, smoking, and unhealthy eating habits. However, the major factor is very simple – too much salt in the food.

Studies have shown that the tendency of increasing blood pressure, with increasing age, does not occur in populations which do not take much salt in their daily diet, and eat a lot of vegetables rich in potassium, which naturally balances salt. For example, consumption of salt in New Guinea (the second largest island in the world, after Greenland) is less than 0.5 grams a day; and blood pressure, among 70 year olds, is the same as it is for people in their 20′s.

On the other hand, statistics reveal a direct relationship between salt consumption and cardiovascular disease, in countries where salt consumption is very high. In Korea, for example, medical conditions, attributable to hypertension, are widespread. Hospital wards are full of people in comatose states, paralyzed by cerebral apoplexy, and many pregnancies are complicated by eclampsia (Eclampsia follows Pre-eclampsia, a serious complication of pregnancy that includes high blood pressure and excess and rapid weight gain), due to high blood pressure. In Japan, salt intake has also been linked to the high incidence of stomach cancer.

In modern populations, the frequency of high blood pressure increases with age. It occurs in 70% of all people over 60 years of age. Even in populations, less than 30 years of age, about 30% have related vascular problems. High blood pressure is not as usual in young women, as it is in young men; but as age advances, it becomes more frequent. The estimated additional life expectancy of a 35 year old, with even slightly elevated blood pressure, is the same as that of a person 20 years older, with normal blood pressure; it is 24 years in both cases. In developed countries, cardiovascular impairment is responsible for almost half of the deaths, and high blood pressure is first among the factors which contribute to it.

About seventy years ago, when no medicine was available to relieve high blood pressure, doctors found that by reducing sodium in the diet, arterial pressure was very effectively lowered. This is still the first line of treatment in all high blood pressure therapy, and is much cheaper and less hazardous, than taking drugs.

OTHER NEGATIVE EFECTS / POTENTIAL HEALTH EFFECTS

• High salt consumption also acts upon the mucus membranes of the breathing tracts. Among the symptoms are: repeated sneezing, frequent colds, and loss of the related senses of taste and smell. When over consumption continues for an extended period, these characteristics increase and emerge as chronic coryza, swelling of the nasal mucus membranes, catarrh of the breathing tracts, nervous coughs, and exacerbation of asthma.

• Negative effects on the digestive system include acidity, swelling of the salivary glands, chronic irritation of the palatal mucosa and throat, and swelling of the tonsils. Abnormally high thirst provokes an excessive intake of fluids, which disturbs the digestion, by diluting the digestive juices. This may induce constipation or diarrhea, and abnormal modifications of the linings of the large intestines and anus, causing piles.

• When the kidneys are forced to filter ten times as much salt as they are designed to, the probability of kidney impairments is bound to increase. Excessive salt can also cause sexual disturbances, such as premature ejaculation in males. In females it can be responsible for pruritis (itching or irritation) of the genitals and decreased secretion of vaginal lubrication. Doctors have also found that discontinuance of salt leads to improvement of rheumatism and arthritis, and some types of ocular diseases and migraines.

AN ACQUIRED TASTE

• We overuse salt from childhood, and serious conditions, derived from an excess of sodium, may be found very early. One important source of extra sodium is dehydrated cow’s milk, which contains three times as much salt as human milk. The water, in which it is dissolved, is often salted, as well. Commercial baby foods are also highly salted to make them palatable to mothers, as well as babies. Once the insidious habit of eating salt is acquired in infancy and childhood, it is very difficult to change.

• Food prepared commercially, even bread – always contains too much salt. So, begin to look around you, and look at your own eating habits. Are you sure you are not overusing salt when you prepare your food, and then pouring it on again at the table, only to gratify your salt habit? An excess of salt in our daily life pollutes our alimentation, just as exhaust fumes, sewage, and industrial wastes pollute our environment.

• It is said that in some monasteries, it has been possible to suppress harmful and stimulating products, such as meat, fermented drinks, coffee and tea; but never has it been possible to suppress salt. The idea of reducing salt seems impossible at first. In fact, it takes only a few days before the food becomes as tasty and appetizing as before. Over-salting food is a habit, and it can definitely be broken. We can easily live with less salt, just as we can live with less sugar. The most important requirement is to have the agreement of the cook.

HOW TO REDUCE SODIUM INTAKE

• Use fresh or dried herbs and spices to flavor vegetables

• Avoid adding salt to your food when eating

• Use Soy sauce sparingly: one teaspoon contains about 0.36 grams of sodium (equivalent to 0.9 grams of salt)

• Buy fresh or frozen vegetables, or those canned without salt

• Rinse canned foods, such as beans, to remove excess salt

• Choose breakfast cereals that are lower in sodium

• Buy , or reduced, sodium versions, or those with no salt added

GOOD HEALTH WITHOUT SALT

In 1930, in his book ‘A Guide to Health’, Mahatma Gandhi wrote, ‘Vegetarian food contains in itself enough salt, so it is unnecessary to add any other quantity. Nature has foreseen the necessary quantity of salt to keep in good health.’ Gandhi states also that, persons who do not add salt to their food, have purer and healthier blood, which makes them more resistant to infection and disease.

‘I have never been able to find any objection to stopping the use of salt, just the opposite,’ says Gandhi; but he never managed to convince his wife, who used to love salt very much. ‘I am convinced’, he says, ‘that had she been able to give up salt, she could have been cured of her sickness, and would still be alive.’

AUM SHANTI

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

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

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

Also conducts online Yoga Courses & Naturopathy Guidance.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: email hidden; JavaScript is required

Website: www.yogashaastra.in

Dr. Rita Khanna

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

Tags: A Guide to Health, Mahatma Gandhi, our health, salt and, sodium chloride, yoga teachers training
Posted in Recent Articles, Yoga for Health | 4 Comments »

THE ROLE OF YOGA IN DIARRHEA

Sunday, June 26th, 2011

By Dr. Rita Khanna

Frequency of passing stool is known as diarrhea. Normally, ten litres of fluids reach the intestines from the food, drinking water, and from internal secretions of the stomach, liver, pancreas, and intestines, each day. However, when it is not re-absorbed, or if there is excessive secretion of fluid into the intestinal lumen (The lumen is the cavity where digested food passes through and from where nutrients are absorbed), the enlarged volume of fluid causes increased motility (Motility is a biological term which refers to the ability to move spontaneously and actively) of the intestinal wall and the unabsorbed material is passed out as watery, loose stool. There are two types of diarrhea- acute and chronic. Acute is a short term illness. Chronic is a long term symptom, lasting for weeks, months, or years, and may worsen or improve with changing seasonal conditions.

Symptoms

Food poisoning, overeating, simple indigestion, irritable colon syndrome (Irritable bowel syndrome (IBS) is a common disorder that affects the large intestine), dysentery, colitis, and even cancer of the bowels.

Causes

1. Infections, toxins, poisons, and drugs

2. Psychogenic stress (mental or emotional stress) is also an important factor; it may be developed into an irritable bowel syndrome (IBS) later on in life.

Causes Of Chronic Diarrhea Can Be Classified As:

1. Gastric disturbances

2. Neoplasm (tumor; any new and abnormal growth)

3. Hepatobiliary disorders (diseases affect the liver plus the gallbladder, bile ducts or bile)

4. Pancreatic disorders

5. Small intestinal disturbances

6. Colonic disturbances

7. Rectal disease

8. Metabolic disorders (A metabolic disorder is a medical condition characterized by problems converting food to energy).

9. Drug-induced diseases

10. Post operative causes

Clinical Signs & Symptoms

Frequent loose motions, abdominal cramps and pains, mild to severe fever, vomiting, excessive thirst, and cramps in the legs are the most common symptoms in causing mild to severely acute diarrhea. In chronic diarrhea, along with frequent loose motions, other important associated findings may include:

• Weight loss

• Malabsorption (Malabsorption is a state arising from abnormality in absorption of food nutrients across the gastrointestinal (GI) tract)

• Arthritis

• Skin manifestations

• Fistula and sinus formation (Fistula and sinus formation may result from subcutaneous or submucosal abscesses from infected anal glands)

• Severe abdominal pain

• Nocturnal diarrhea (Diarrhea that occurs chiefly at night)

Along with clinical assessment of signs and symptoms, laboratory examination of fresh stool for blood, pus, amebae (A single-celled (protozoan) organism that constantly changes shape), and bacteria, such as staphylococci, salmonella, and claustridia, is usually indicated.

Management of Diarrhea

1. Restriction of solid food for 24 to 48 hours.

2. Bed rest.

3. Consumption of enough boiled water to replace lost fluids. In severe cases, parenteral fluid replacement (intravenous glucose or saline) may be instituted where there is a threat of dehydration, especially in children.

4. Application of heat to the abdomen.

5. Medicines can suppress intestinal motility (Intestinal motility disorders apply to abnormal intestinal contractions) and remove infection.

A mild bout of diarrhea is usually short lived and self-limiting. It may come at a time when we have eaten unwisely or in excess, or when digestion and thermo-regulation have been temporarily disturbed. It represents an attempt by the body to restore good health. It is wrong to suppress such a bout of simple diarrhea, with medicines which block the natural purifying reaction of the body. The best treatment is to simply rest, fast for one or two meals, and drink boiled water. As symptoms diminish, food can be recommenced, beginning with liquid broth or light khichari. Usually, this is enough to correct the situation.

However, if the diarrhea continues or worsens, or high fever, vomiting or dehydration supervene, it is an indication that a more severe acute infectious process is underway – possibly even typhoid or cholera. In this situation, a physician can make the diagnosis and prescribe a suitable antibiotic agent. A proper medical diagnosis is also the first step in the treatment of chronic diarrhea. This usually involves examination and culture of stool specimens in a pathological laboratory. Treatment can then be instituted according to the cause and site of origin of the disease.

Poor Digestive Power

One of the most common causes of chronic diarrhea is poor digestive power. This produces hypoacidity, flatulence, and indigestion, and is often the root cause of the low energy state, which results in dysentery and amebiasis (Amebiasis is an infection of the intestines caused by the parasite Entamoeba histolytica). In the long term, chronic mucus colitis may supervene and where there is major psycho-emotional stress involved, the disorder is known as ulcerative colitis (Ulcerative colitis is a form of inflammatory bowel disease). Yogasanas, Shatkriyas, and relaxation, play an important role in the treatment of colitis – in conjunction with dietary regulation, fasting, conventional chemotherapeutic drugs, and purification of the water supply.

Our Digestive System

The digestive system is made up of the digestive tract—a series of hollow organs joined in a long, twisting tube from the mouth to the anus—and other organs that help the body break down and absorb food. Organs that make up the digestive tract are: the mouth, esophagus, stomach, small intestine, large intestine-also called the colon- rectum and anus. Inside these hollow organs is a lining called the mucosa. In the mouth, stomach, and small intestine, the mucosa contains tiny glands that produce juices to help digest food. The digestive tract also contains a layer of smooth muscle that helps break down food and move it along the tract. Two “solid” digestive organs, the liver and the pancreas, produce digestive juices that reach the intestine through small tubes called ducts. The gallbladder stores the liver’s digestive juices until they are needed in the intestine. Parts of the nervous and circulatory systems also play major roles in the digestive system.

Preventive Measures

Polluted water is the main cause of infective diarrhea. Therefore, water should be purified for drinking purposes. Most Indian villages generally depend on open well water or water from ponds, lakes or small rivers; sometimes, the only source of water is a pit dug in a dry river-bed.

Therefore, the following preventive measures should be taken to avoid infections.

1. Where there is no safe water supply, drinking water should be boiled.

2. Water should be chlorinated and purified with bleaching powder.

3. Open eatables from the shop should be avoided, at least in summers, when diarrhea is more prevalent.

4. Contamination, or infection of water, is commonly due to unsanitary toilet habits. Instead of using open grounds and roadsides, trench latrines should be prepared, and waste covered with a little soil.

5. Hands and feet should be washed well after defecation.

The Role of Yoga

• Many people think that Yoga is not very helpful in cases of acute or chronic diarrhea. Yogasanas and Pranayama are the best means of developing, and maintaining a strong digestive power, and thereby eliminating dysentery and colitis, as well as many skin diseases, menstrual disturbances, and liver problems.

• However, the correct application of Yoga can be very effective, especially in emotional cases, where relaxation techniques, such as Yoga-nidra, help to diminish emotional stimuli from the hypothalamus. This, in turn, reduces the hypermotility of the colon.

• Kunjal and Vyaghra Kriyas are other important practices for increasing digestive fire, and alleviating the troublesome symptoms of indigestion in the upper digestive tract.

• The Yogic Shatkarmas, or physical cleansing techniques, are an important means of improving a weak digestive capacity. The practice of Shankhaprakshalana involves drinking sixteen glasses of warm salt water to wash the entire alimentary canal.

Shankhaprakshalana, as well as cleaning and revitalizing the digestive tract, also has a reflex action on the hypothalamus, influencing the emotional processes and relieving disease stimuli. In the case of chronic amebiasis caused by E. hystolytica (Entamoeba histolytica is an anaerobic parasiticprotozoan, part of the genus Entamoeba), Shankhaprakshalana washes away all of the debris, and thick mucus, attached to the walls of the intestines. As a result, causative organisms lying in the folds of the mucosa are successfully eliminated. Inflammation in the sub-mucosal layer is also relieved, due to fomentation by the warm saline water. The inflammation then subsides, as E. hystolytica, remaining in the sub-mucosa, find their way to the surface of the bowel. If Shankhaprakshalana is then performed again later, all amoebae are eliminated from the colon. Thus, by following this simple procedure, a person can be completely cured of chronic amebiasis.

Recommended Practices

After Shankhaprakshalana has been performed, the following Asanas are recommended on a daily basis:

1. Preparatory Practices Part 1 & 2 (Read my article “Yogic Home Work”)

2. Vajrasana, Pawanmuktasana, Sarvangasana, Halasana, Bhujangasana, Shalabhasana, Paschimottanasana, Shashankasan, Matsyendrasana, Yog mudra, and Shavasana. These major Asanas should only be undertaken after pawanmuktasana Preparatory Practices is perfected.

3. Pranayamas are most useful in restoring depleted digestive capacity; particularly,

Omkar, Sheetali Sheetkari, Bhastrika (The Bellows Breath), Shivananda Pranayama (Full abdominal breathing in Shavasana) 15 to 20 minutes.

4. More advanced practices include:

Nadi- shodhana, with Uddiyana, Moola and Jalandhara Bandhas

5. Nauli Kriya.

For Acidity, Gas, Dyspepsia, Vomiting, Diarrhea, Constipation, Piles, Fissure – the following are a must do:

• Before food, Yoga-mudra, and Pawanmuktasana, for 5 to 10 minutes, (no hernia problem). In case of hernia, then first go for treatment. In that case, operation is the solution.

• After 6 to 8 weeks of operation, Pawanmuktasana can be done.

• After having food, Vajrasana, 15 to 20 minutes.

• Diet plan, according to the problem.

• Omkar, 5 to 10 minutes

• Sheetali & Sheetkari Pranayama, 10 to 15 times

• Shivananda Pranayama, 15 to 20 minutes

• Meditation, 15 minutes

• Take less medicine because it has side effects.

Dietary Recommendations

1. Avoid all heavy foods, particularly fried foods, which over tax the digestive system.

Avoid uncooked vegetables.

2. Simple boiled vegetables, and khichari, are ideal.

3. Avoid overeating. Take the evening meal around 5 p.m. Try to fix a regular time for meals, and do not take any snack foods in between.

4. If diarrhea is due to indigestion, take one light meal per day, and avoid dairy products. Rice and dahi (yoghurt) are useful when digestion is strong, but when this is not the case, the best preparation is whey.

5. Fasting is the most effective way to alleviate any exacerbation of symptoms.

Other Home Remedies

• An effective remedy, for diarrhea, is the use of buttermilk. It is the residual milk left after the fat has been removed from yogurt by churning. It helps overcome harmful intestinal flora and re-establishes the benign, or friendly, flora. The acid in the buttermilk also fights germs and bacteria.

• It may be taken, and mixed with a pinch of salt, three or four times a day.

• Carrot soup is another effective home remedy for diarrhea. It supplies water to combat dehydration, replenishes sodium, potassium, phosphorus, calcium, sulphur, and magnesium, supplies pectin and coats the intestine to allay inflammation. It checks the growth of harmful intestinal bacteria and prevents vomiting. One pound of carrot may be cooked in five ounces of water until it is soft. The pulp should be strained, and boiled water added, to make a quart. Three-quarter tablespoon of salt may be mixed. This soup should be given in small amounts to the patient every half an hour.

• The pomegranate has proved beneficial in the treatment of diarrhea, on account of its astringent properties. If the patient develops weakness, due to profuse and continuous purging, he should be given repeatedly about 50 ml. of pomegranate juice to drink. This will control the diarrhea.

• Mango seeds are also valuable in diarrhea. The seeds should be collected during the mango season, dried in the shade, and powdered, and kept stored for use as medicine when required. It should be given in doses of about one and a half gram, to two grams, with or without honey.

• Turmeric has proved another effective home remedy for diarrhea. It is a very useful intestinal antiseptic. It is also a gastric stimulant and a tonic. Turmeric rhizome, its juice or dry powder, are all very helpful in curing chronic diarrhea. In the form of dry powder, it may be taken in buttermilk or plain water.

• In case of diarrhea caused by indigestion, dry or fresh ginger is very useful. A piece of dry ginger is powdered, along with a crystal or rock salt. A quarter teaspoonful of this powder should be taken with a small piece of jaggery. It will bring quick relief, as ginger, being carminative, and aids digestion by stimulating the gastrointestinal tract.

• Starchy liquids, such as arrowroot water, barley water, rice gruel, and coconut water are highly beneficial in the treatment of diarrhea. They not only replace the fluid lost, but also bind the stools.

• Other home remedies include: bananas and garlic. Bananas contain pectin and encourage the growth of beneficial bacteria. Garlic is a powerful, effective, and harmless antibiotic. It aids digestion and routs parasites.

• The best water treatments for diarrhoea are the abdominal compress (at 60 o F), renewed every 15 to 20 minutes, and cold hip bath (40 o – 50 o F). If the patient is in pain, abdominal fomentations, for 15 minutes, should be administered every two hours.

AUM SHANTI

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

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

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

Also conducts online Yoga Courses & Naturopathy Guidance.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: email hidden; JavaScript is required

Website: www.yogashaastra.in

Dr. Rita Khanna

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

Tags: causes of chronic diarrhea, chronic diarrhea, online Yoga courses, role of yoga, yoga teachers training, yogasanas and pranayama
Posted in Yoga for Medical Conditions | 2 Comments »

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