Two Easy Therapeutic Yoga Techniques for Back Pain Prevention

September 9th, 2010

By Dr. Paul Jerard, E-RYT 500

There are a number of Hatha Yoga styles that we can label as “therapeutic.” Among these styles are: Iyengar, Viniyoga, Restorative, Sivananda, and others. Each of these Yoga styles addresses skeletal and spinal health in a variety of ways.

When you consider the number of people who are coping with back pain, every Yoga teacher training should include a segment on back care, pain management, maintenance, and prevention. Let’s look at a couple of methods, anyone can incorporate into their day, in order to prevent back pain.

1. Strengthen the core muscles. This is an area of the body we would like to ignore, but when we do, it continues to blossom in size. A big stomach is not useful for supporting the lower spine.  Asana, alone, will not make a big belly shrink. We all know that eating moderately will help us control the size of our waistline.

That said – any asana or pranayama technique should be performed with balance in mind. If one performs hundreds of crunches, one must devote an equal amount of time to performing back-bending asanas. Crunches, alone, will tighten the abdominal muscles, but will stretch the back forward and out of balance.

This is why Bidalasana (Cat pose) and Bitilasana (Cow pose) are so beneficial for balancing the abdominal muscles with the back muscles. There are other methods, but these two simple postures, practiced as Cat and Cow, help us contract and stretch core muscles with ease.

2. Sleep with good posture. Many Yoga teachers know this, but few students are made aware of this concept. Most people find that the morning is filled with stiffness. Many chalk it up to simply “sleeping wrong.” The mattress, pillows, and foam mattress pads, we choose, should be of good quality. Much like the quality we expect from good Yoga props, these “bedtime props” are very important for back pain prevention.

When we sleep, we are, in fact, practicing Yoga asanas for many hours. Your spine will thank you for sleeping on your sides. Sleeping on the stomach is not recommended, and you should avoid sleeping on your back for long periods of time. Pillows, of different sizes, will gently lock you into a side-relaxation asana. If you wake up during the night, re-adjust your pillows and shift to the opposite side.

You should flip, or rotate, your mattress position every month. When a mattress is concave, you need to replace it. You can ignore it, but your back will let you know. Pillows and foam mattress pads should be replaced every 1 – 2 years. This will enable you to have better neck and spinal alignment.

There is also another reason for getting rid of old pillows and foam mattresses – this will help reduce allergies, dust, dust mites, dust mite remains, pet dander, hair, and body oils, that have worked their way into a pillow’s fabric. Some studies indicate that the weight of a pillow can double in three years.

© Copyright 2010 – Paul Jerard / Aura Publications

To see our complete selection of Yoga teacher certification courses, please feel free to visit the following link.

http://www.aurawellnesscenter.com/store/Teacher-Courses/

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

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The Yoga Sutras of Maharishi Patanjali

September 8th, 2010

By Sanjeev Patel, CYT

Many versions of the Yoga Sutras exist. Patanjali’s writings have been translated from Sanskrit to all of the major languages. The world reads Patanjali’s words and wishes for more. How can we benefit from reading his words? What will we learn?

When attending my first Yoga teacher training at Aura, Paulji told us, “The Yoga Sutras are an epic.  Repetitive reading and pondering can be appreciated over time. This same phenomenon exists, when you see a great movie more than once.”  In brief, what can you find in The Yoga Sutras? Many good things, but here are a few reflections to ponder from an unknown author.

“Mastery is only achieved by becoming one with that which we seek to master. Theory comprehension, data collection, statistics, and observation can only take one so far.

For example: One can never master baseball if they have never picked up a bat or a ball. They can comprehend the theory, they can observe the game, they can hear the sounds and smell the smells, they can quote statistics, but they cannot master the game. Players are told to “be the ball” in order to excel and master the game.

Don’t just see it, but feel it, really be it. Feel when the time is right, when all of the elements combine in just the right way for the perfect pitch, the perfect swing. Allow the bat to be an extension of yourself, not a thing you hold. Don’t push the ball as you pitch, allow it to fly as if from you. What does it feel like to soar through the air?

How does the air affect you? What holds you back? What will make you go higher, further, faster? Where do you want to go? Mastery cannot be obtained by any means other than surrender and through surrender, anything can be mastered.

The true solution to perception is that the spiritual man looks down upon psychic nature and observes it. The solution of the mystery lies not in the “mind” but beyond it. When the Self reaches self recognition, self comprehension, this is from one point of view the whole evolutionary process.”

If you are taken back by this writing, you are not alone. I’m completely impressed and I can’t find the original source! If you got nothing out of it, read it again a few times.

Hari Om Tat Sat

© Copyright 2010 – Sanjeev Patel / Aura Publications

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

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

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Hatha Yoga for Back Pain Prevention

September 7th, 2010

By Dr. Paul Jerard, E-RYT 500

Hatha Yoga is a good complementary therapy for people who suffer from back pain. In the case of those who suffer from pre-existing chronic pain in the back, Hatha Yoga should help reduce pain and help improve one’s spinal alignment. This is not to say that Yoga will cure chronic back pain, but that it is often a good adjunct therapy to orthopedic and chiropractic medicine.

With reference to Hatha Yoga as a method of back pain prevention, the record speaks for itself. Yoga is thousands of years old and the Mother of all health maintenance systems. There are many other health maintenance systems that may show a fair amount of therapeutic application.

However, many alternative therapies teach aspects of Yoga, and some are very often branches of therapeutic Hatha Yoga, under different names. In fact, despite its depth, Hatha Yoga is just one of nine main branches of the Yogic tree. All forms of Yoga reduce suffering of mind, body, and spirit. The following three Yogic points will help anyone prevent back problems and reduce pain:

1. Aerate the spine daily. You need to create space between the vertebrae, by extending the spine. This allows the spinal discs a break during the day. One example of a method that will do this is performing Ardha Uttanasana (Standing half forward bend). This beautiful posture is often overlooked because almost anyone can do it.

If you reach for a wall, counter top, or pole, and gently draw back, you will aerate your spine. The opposite of this is to remain seated in a chair, all day, and let your spine compress in the office. It is a wonder that most of us do not experience back pain sooner, by compressing the spine daily.

2. Moderation is the cornerstone of Yogic philosophy. Never be lazy and never over do it. Mindfully lift everything, by using your legs. When you have to lift an object, think about leverage, good posture, and avoiding strain when lifting anything. Lifting should be in moderation. Lifting objects, that are too heavy, can cause permanent harm to the spine and skeleton.

3. Keep your spine as straight as possible throughout the day. This is a difficult task, as many of us slouch and slump when it comes to posture. Picture yourself practicing good Yoga asana alignment all day long. This applies to sitting, walking, standing, eating, and sleeping. Good posture is a daily mission for prevention of back pain.

© Copyright 2010 – Paul Jerard / Aura Publications

To see our complete selection of Yoga teacher training courses, please feel free to visit the following link.

http://www.aurawellnesscenter.com/store/Teacher-Courses/ 

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

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

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Variations of Half Moon Pose (Ardha Chandrasana)

September 6th, 2010

Dr. Paul Jerard, E-RYT 500 demonstrates several variations of Half Moon Pose with guest student Yong Yang.

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NAVRATRI –THE FESTIVAL OF VICTORY AND PURIFICATION

September 5th, 2010

By Dr. Rita Khanna

Navratri devoted to Goddess Durga, a very important festival of Hindus, is celebrated with great reverence and faith in India. Navaratri literally means – nine nights. The Divine Mother fought with Mahishasura (the demon) for nine nights (the demons possess extraordinary strength during the night) and killed him on the evening of the tenth day, which coincides with the festival of Vijaya Dasami (Dusshera).

So, the entire spiritual festivities of Sri Durga Puja, spread out in nine nights, and then follow Vijaya Dashmi, the tenth day of the victory. Devotees of Durga observe a fast. Brahmins are fed and prayers are offered for the protection of health and property. This year, Navaratri will start on Friday, the 8th of October, and will continue for nine days, until Saturday, the 16th of October (Hindu month of Aswayuja or Ashwin). Navaratri festival is also observed once more in the year – in the month of Chaitra (April-May). This one is devoted to Lord Rama, known as Rama-Navaratri. Sri Rama is worshipped during Ramnavmi. The beginning of summer and the beginning of winter are two very important junctions of climatic conditions and solar influence in the year. Our bodies and minds undergo change, on account of the changes in the outer nature. In India, the two occasions are considered opportune times to commence Sadhana, and worship Lord Rama, and the divine mother, indicated respectively by the Chaitra Navaratri (in April) and Ashwin Navaratri (in October).

STORY OF NAVRATRI AND DURGA PUJA

The story associated with Navratri and Durga Puja is found in the Markandeya Purana. The Chapters 81 to 93, in the Markandeya Purana, talk about the slaying of Demon Mahishasura, or Mahisha by Durga; and it is referred as Devimahatmya. It is recited during the Navaratri and Durga Puja. It symbolized the victory of good over evil. Devi-Mahatyma extols the greatness of Durga in 700 hymns, grouped into 537 sections; and, therefore, it is also known as Durga Sapta Sati. It details the exploits of the Goddess in her three major forms: Kali, Lakshmi, and Saraswati – representing the three-fold energy: Strength, Wealth, and Wisdom. The most famous episode is Durga killing Mahishasura.

BIRTH OF MAHISHASURA

Legend has it that two sons of Dan, called Rambha and Karambha, performed penances to gain more powers. Rambha performed the austerities by standing amidst five ritual fires, called Panchagni, and Karambha, by standing in neck-deep water. Indra, the Lord of the Gods, felt threatened by such intense austerities and took the form of a crocodile, killing Karambha. Rambha, who came to know about his brother’s death, increased the intensity of his austerities and won several boons from Gods – like great brilliance, beauty, and invincibility in war. Most important was the boon that he will not be killed by humans or Gods or Asuras (demons). After receiving the boon, he was roaming in the garden of Yaksha, and there he fell in love with a female buffalo. To express his love, Rambha took the form of a male buffalo and copulated with the she buffalo. But, soon, a real male buffalo discovered Rambha in the garden and killed him. Rambha’s inflated ego made him not to ask the boon of invincibility from animals – and an animal happened to be the reason for his death. The female buffalo, who was pregnant, decided to kill herself in the funeral pyre of Rambha. She jumped into the pyre, and from the pyre, sprang up a mighty Asura (demon), with the head of a buffalo and human body. This was Mahishasura.

MAHISHASURA DEFEATS GODS

Mahishasura defeated the Gods and the demons. He attacked the heaven, captured it, and made ‘Devas’ his slaves. He proclaimed that he is now Indra – the lord of the Gods. The Gods, led by Brahma, approached Vishnu and Shiva, and apprised them of the situation.

BIRTH OF GODDESS DURGA (A FORM OF SHAKTI OR PARVATI)

The actions of Mahishasura caused intense anger in the Trimurtis. The anger emerging out of Brahma, Vishnu, and Shiva, combined, to the take the shape of a terrible form – and this was Durga.

It is said that the flames of fire that gushed out of the eyes of the Trimurtis – Brahma, Vishnu, and Shiva – formed a mountain, brilliant like a million suns. Out of this mountain, Durga took shape as the Goddess more powerful than all the Gods. ‘Samasta devanam tejo rasi samudbhavam’ (Durga is the brilliance of all the Gods). Captivated by the awe-inspiring Durga, the Gods bestowed on her their own characteristic weapons. Shiva – the trident, Vishnu – the discus, Varuna – the conch, Agni – the spear, Yama – the cudgel, Vayu – the bow, Surya – the arrows, Indra – the vajra, Kubera – the mace, Brahma – the water pot, Kala – the sword, and Vishwakarma – the axe. Himavan gifted a mountain lion as her vehicle.

GODDESS DURGA KILLS MAHISHASURA

When the Goddess was seen by Mahishasura, he fell in love with her and sought to marry her. The Goddess promised to marry him if he defeated her in the battle. A terrible combat ensued, and continued for nine days. Finally, Durga assumed the terrifying form of Chandika, pinned Mahishasura down with her foot, pierced his neck with her spear, and cut his head off with her sword. The legend about the killing of Mahisha is found in many Puranas; and, therefore, there are slight variations in the story. The story is also found in Vamana Purana, Varaha Purana, Shiva Purana, Skanda Purana, Devi Bhagavatam, and Kalika Purana.

NAVRATRI VRAT (FAST)

Navratri Vrat, or Navaratri Vratam, is an important fast observed by Hindus during this festival. It is believed that those devotees, who perform Navratri fasting, will find happiness on earth, and will receive ‘Moksha’ (salvation). Legend has it that Goddess Durga, once narrated to one of her ardent devotees, as to how to observe the Navratri Vrat. The Vratam is observed by both men and women, and Navratri mantra is repeated during the period.

HOW TO PERFORM NAVRATRI FAST

The Navratri fast is observed from the first day, to the ninth day, of Ashvin month. People take a bath in the morning, and evening, during this period; and some even drink water only after the ritual bath in the morning. Most devotees take only a single meal during the day. Non-vegetarian food is totally avoided. Some people confine to milk and fruits during the nine days.

Some devotees only observe fast during three days; i.e., first fast during any one of the first three days; second fast during any one of the next three; and last in any one of final three days.

Goddess Durga is worshipped during the first three days, Goddess Lakshmi for the next three days, and Goddess Saraswati during the last three days. Some people make clay figures of the Goddesses during the period.

A kalash is prepared at home, and the water is changed daily, for nine days. The kalash is placed on grains, on raised platform, or in the Puja room.

Each day fresh flowers and fruits are offered to the Goddess. Arati is performed, and Bhajans are recited.

Devi Mahatmya (Durga Saptashati), and Sri Lalita Sahasranama, are recited during the period. The important Navratri mantra is ‘Aaim hreem kleem chamundayai vichche.

Some devotees conduct special homage, and pujas, during the period. On the ninth day, all books, pens, and whatever implements that a person uses for his/her livelihood is worshipped, and is not touched on the day. On the tenth day, that is the Vijayadashami day in South India; especially in Kerala, young children are initiated into the world of learning.

There are no hard and fast rules for any fasting in Hindu religion. There is always scope for flexibility. Some people just abstain from non-vegetarian food during the period. Some people just visit temples all the nine days. Some people read Bhagavad Gita, or other holy books during the period.

THE STRUCTURE OF NAVARATRI

The structure of worship, throughout Navratri, is a profound representation of the stages of evolution through which we all must pass. One stage naturally leads to the next.

GODDESS DURGA (TAMAS GUNA)

During Navaratri, on the first three days, the Mother is adored as power and force, as Durga the Terrible. You pray to Mother Durga, to destroy all your impurities, your vices, your defects. In the process of Sadhana, what is conquered and transformed first is Tamas. Thus Durga, the divinity behind the Tamas-Shakti, is worshipped first.

Durga is invoked to help us conquer the low animal qualities within us. As the supreme power and force, Durga represents the destructive aspect of the Mother who annihilates all impurities, vices, and imperfections. These first three days mark the first stage, or the elimination of impurities, along with a discerned effort to root out the negative tendencies in the mind. Thus, the first three days, which mark the first stage or the destruction of impurity, and determined effort and struggle, to root out the evil tendencies in your mind, are set apart for the worship of the destructive aspect of the Mother.

GODDESS LAKSHMI (RAJAS GUNA)

The worship of Lakshmi is performed during the next three days. Once you have accomplished the task on the negative side, which is of breaking down the cravings and old habits, the next step is to build up a sublime spiritual personality, to acquire positive qualities. This stage is as important as the previous one. The difference is: the former is a ruthless, determined annihilation of the lower self; the latter is an orderly, steady, and calm effort to develop purity.

This pleasanter side of Sadhana is depicted by the worship of Lakshmi (The Goddess of good fortune). She bestows, on Her devotees, the inexhaustible divine wealth or Daivi Sampat. Lakshmi is the Sampat-Dayini (wealth-giving) aspect of God. She is purity itself. She is also the goddess superintending the force of Rajas, the Guna that must be overcome after Tamas.

GODDESS SARASWATI (SATTWA GUNA)

The worship of Saraswati is performed during the next three days. Once the aspirant succeeds in routing out the evil propensities, and develops Sattwic or pure, divine qualities, he becomes competent to attain supreme wisdom. At this stage, comes the devout worship of Saraswati, who is divine knowledge personified – the embodiment of knowledge of the Absolute.

The sound of her celestial Veena (lute) awakens the notes of the sublime mahavakyas (great statement or profound aphorism, usually referring to the great proclamations of the Upanishads) and the Pranava (mantra Aum; primordial sound vibration). She bestows the knowledge of the supreme Nada (psychic or internal sound); and then gives full atmajnana (self-knowledge), as represented by her pure and dazzling white apparel. She is also the Mother in her Sattwa Guna, and transcending Sattwa is the last rung of Sadhana.

THE TENTH DAY

The tenth day, Vijaya Dashami, marks the triumphant ovation of the jiva (soul) – at having attained jivanmukti (liberation from the cycle of birth and rebirth), through the descent of knowledge, by the grace of Goddess Saraswati. The jiva rests in his own Supreme Self of Sat-chit-ananda (existence-knowledge-bliss absolute). It marks complete victory over the three-fold force of the universe. The day celebrates the achievement of the goal. The banner of victory flies aloft! Lo! I am He! I am He!

CONCLUSION

Navaratri is the festival of self- restraint, a festival of spiritual uplifting, of individual soul to perfection, to the God realization. What is required is the earnest effort of the total individual’s energy, to divert in one direction, only, towards the absolute peace and supreme blessedness, which is the realization of the absolute.

A little moderation, in daily routine, of getting up at early dawn, before sunrise, a little balance, harmony, and moderation in food habits, essential exercise, prayer, meditation, contemplation, charity, introspection, purity, and chastity, in conduct in individual and social behavior, can certainly rejuvenate and reshape our lives on this planet earth. One can shine and prosper.

Therefore, follow this arrangement, and your efforts will be successful. This is your path. As you destroy one evil quality, develop the virtue opposite to it. By this process, you will soon bring yourself up to that perfection, which will culminate in identity with the Self, which is your goal. Then, all knowledge will be yours: you will be omniscient, omnipotent, and you will feel your omnipresence. You will see your Self in all.

You would have achieved eternal victory over the wheel of births and deaths – over the demon of worldliness. No more pain, no more misery, no more birth, no more death! Victory, victory – be yours!  This is the secret of Navaratri. This is the meaning behind the Shakti worship.

May Mother Durga’s abundant grace be ever upon us! Let us realize that we all are children of the Supreme Mother. Let us live and lead our lives in natural love, harmony, peace, and happiness.

AUM SHANTI

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: – Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health. Mobile: + 919849772485 Ph:-91-40-65173344 Email: yogashaastra@gmail.com Website: www.yogashaastra.in

Dr. Rita Khanna

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

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

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

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Train Your Mind for Self Confidence with Hatha Yoga

September 4th, 2010

By Dr. Paul Jerard, E-RYT 500

Hatha Yoga is one of the most popular forms of Yoga, worldwide; but the mental and emotional benefits are often overlooked. If you gathered 100 serious practitioners, most would admit that they identify with the physical benefits of Hatha Yoga. To pursue this point further, many Hatha Yoga students admit to having a mental and emotional disconnect for years before they developed higher levels of self-awareness.

Training the mind is more difficult than training the body. Asana benefits are felt by students of any age. Seniors and children, alike, feel the balance, strength, flexibility, and coordination they receive from daily practice. Pranayama is commonly referred to by Yoga teachers as the gateway to the mind and body connection.

Yet, the words fail to penetrate the mind. The reason this message does not come through clearly is communication and lack of awareness. If someone gave you a life- changing message; but you were not listening, or they failed to explain it in depth, the message never made a connection to the mind.

This form of communication failure is much like a dropped call on a cell phone – a good intention was made, but the message was not completed. Once the line of communication is open, how can you find answers to your inner most questions? What if your teacher has no time for your questions?

What is self-awareness, and how can it help you to develop self-esteem? Self-awareness is sometimes called “mindfulness,” which is a state of focusing on one task at a time. Living in the moment is a difficult task in this day and age. People constantly realize the stress of multi-tasking, but fail to do anything about it.

Here is a method to reduce multi-tasking and begin developing mindfulness. Write all of your tasks for tomorrow on a list, lap top, or smart phone. Work on, and complete them, one at a time. Notice that you actually accomplish more tasks and you feel good about yourself. The internal voice of self-confidence, within one’s mind, is powerful.

Developing self-awareness, and channeling it into self-confidence, is not a complicated formula. The hard part is to continue doing this mental exercise more than one day and to make a habit of training yourself to be mindful as often as possible. You could practice pranayama for self-awareness any time of the day, but people are so task- oriented, these days, that accomplishing goals gives them self-confidence almost instantly.

If you remember this formula, and practice it for one week, you will enhance your self-confidence exponentially. Yoga is humankind’s oldest personal growth system. All you are required to do is practice daily, on or off the mat, and you will see rewards one thousand fold.

© Copyright 2010 – Paul Jerard / Aura Publications

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

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

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

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HOW PROFESSIONAL ATHLETES CAN BENEFIT FROM YOGA THERAPY?

September 3rd, 2010

By Justin Kiely

The increased professional and commercialization of professional sports has not only witnessed a substantial increase in player salaries, but has also resulted in player job requirements widening beyond the physical attributes of their sport (i.e., running, kicking, tackling, shooting). Professional athletes now have a wide variety of off field requirements, in addition to the demands of physical training as part of their contractual obligations. This includes dealing with the media, attending club, sponsor, and charity functions, promoting and marketing the club and making public appearances in the community (i.e., visiting sick children, schools, and local sporting communities). This has in turn increased the frequency of interpersonal interactions with the public. These boundary-spanning demands see professional athletes become the public face of their sports and countries. This places extreme stress on an athlete and more often than not a sufficient stress release mechanisms is not in place.

The introduction of Yoga therapy into professional athletes training regimes can create many positive benefits, including both physical and psychological. Benefits of Yoga therapy for professional athletes are usually associated with physical benefits such as increased flexibility (which leads to a reduction in the number of soft tissue injuries) and increased blood flow. The psychologically benefits sometimes fall “under the radar” which include the reduction of mental stress and enhancement of an athletes concentration both professionally and personally.

Stress Reduction

Professional athletes are constantly forced to suppress their true emotions (emotion labour) to the media, coaches and teammates in order to protect their own image, club brand, withdrawal of sponsorships and to avoid sanctions placed by governing sports bodies. This continued suppression of emotion causes increased stress and anxiety levels and overtime can cause some athletes, performing emotional labour on a daily basis, to suffer an emotional breakdown if no stress release structures are in place.

The cut throat nature of professional sport, in addition to the short-term tenure of being a professional athlete means that job insecurity is a very scary reality for athletes. The average life span of an Australian Football League (AFL) player is approximately 4 years, so for most players they are living on edge most of the time, but they have to suppress all these emotions. The reason this occurs is because if athletes show a sign of complaint or weakness they are seen as “mentally weak” and face media scrutiny and club sanctions, in the form of monetary fines or at worst being traded or de-listed because their seen as difficult. Therefore AFL players need to be able to suppress their emotions, which can also lead to a false existence.

The high media exposure and increased public scrutiny has resulted in professional athletes becoming particularly self-conscious of their image when interacting with a range of audiences (i.e., teammates, coaches, media, and the public). Self presentation can be critical to a player’s reputation as well as shape public perception. An athlete’s image can also directly and indirectly influence their income. As such, the performance of emotion labour is often necessary to present and maintain favourable audience perceptions.

Because of the increased daily performance of emotional labour due to stress factors such as job insecurities, increased media exposure and public scrutiny, Yoga therapy can become the release outlet for psychological stress and assist professional athletes. Though stress levels may be higher than ever in professional sports, the experience of stress is as old as humankind. In fact, it’s hard wired into our DNA in what psychologists call the “fight or flight” response. Many Yoga practices counter the fight-or-flight response and invite the body to move in the opposite direction of stress towards peace and calm. Gentle stretching lengthens athletes muscles, reducing physical tension. Yoga breathing slows their respiration. Inverted positions can help lower blood pressure (a side effect of increased stress levels), by decreasing an athlete’s heart rate, relaxing their arteries, and reducing levels of the stress hormone noradrenaline. Resting yoga postures allow athletes to let go of physical and mental tension. Meditative practices can help put fears and angers into perspective. Former Los Angeles Lakers Centre Kareem Abdul Jabbar was a devoted practitioner of yoga and meditated before every game to reduce stress. With increased calm and relaxation comes a decrease in athlete’s level of cortisol, an adrenal hormone that inhibits immune system function. This greatly benefits athletes who cannot afford illness to come between training and preparation for competition.

Improved Circulation

Good blood circulation is crucial to the delivery of oxygen and nutrients to the athlete’s muscles during competition and the removal of waste and carbon dioxide. Insufficient circulation can result in the premature onset of fatigue which is associated with depleted muscle energy stores. When the circulation of blood is restricted in any way, the cells of the body may not get the oxygen and nutrients needed to function and recover effectively. As a result athlete’s energy may plummet and their mood and mental capacity may suffer, ultimately their overall health may be impaired.

Yoga therapy can benefit professional athlete’s blood circulation by improving the flow of blood to and from the heart in a number of significant ways. Standing yoga postures squeeze the veins in the legs and gently push blood back towards the heart. Yoga postures that lift the legs above the heart use the force of gravity to do much the same thing. When athletes practice a variety of yoga poses, they will systematically position their arms, legs, trunk, and head both higher and lower than the heart, draining, and then refreshing the blood supply to each area, improving the delivery of oxygen and nutrients, and removing carbon dioxide and waste products. In addition, if athletes practice twisting and bending postures, they will compress certain muscles and organs and release them. This action squeezes the blood from the area and allows fresh blood to enter. As a result, fatigue is reduced and every body part receives its proper nutrient supply.

Increased Flexibility and Strength

In almost any yoga pose, especially the standing postures that work against gravity, athletes are both stretching and strengthening their muscles. For example, when you stand and bend forward from the hip joints, the pelvis tilts on the tops of the thigh bones and lengthens the hamstring muscles. When you come up out of the standing forward bend, you lift up your body weight by contracting (and thereby strengthening) the same muscles you stretched on the way down. This combination of stretching and strengthening makes yoga therapy an especially important routine for professional athletes, who need to maximize their flexibility to avoid costly injuries. Many professional athletes have already discovered the benefits of yoga therapy in recent years, including 2000, 2001, 2002, and 2009 NBA World Champions Los Angeles Lakers, who practiced Yoga weekly on their way to the titles.

Enhanced Concentration

Professional athletes need not only high levels of concentration when competing, but as previously mentioned, athletes these days have contractual obligation away from the performance stage that require high levels of concentration. Media interviews, club, sponsor and charity functions, and interactions with the general public still require the athlete to be mentally alert away from training and competition. Every engagement the athlete attends requires their singular attention to the present moment they’re in. Yoga therapy can benefit professional athletes by training them to concentrate and clear their minds of distracting thoughts and preoccupations. Yoga teachers them to give their full attention to a physical posture, if not the risk of injury increases, this spills over to their contractual obligations. If an athlete doesn’t have their full concentration during an interview, they may slip up and say the incorrect answer, which may, tarnish their own or their clubs image and brand, which financial ramifications or sanctions on the athlete will follow because of this momentary lapse of concentration.

Yoga demands that athletes learn to listen to the voice within, their own unique body wisdom, to go to its limit without unwisely exceeding it. Even just attempting to hold a simple pose requires concentration. Paying close attention to their sensations in each pose tends to clear whatever else is on their mind. This is meditation. To the extent they are focused on their breath and body, they are not having thoughts about professional or personal matters. This part of their mind becomes quiet. By the time they get to the end of their routine, their mind is focused and calm and their body, relaxed. Therefore, yoga therapy benefits professional athletes because the concentration acquired from the physical practice of yoga spills over to these other areas of their professional lives mentioned, moreover, it spills over into their personal lives.

Conclusion

Yoga therapy and professional athletes go together like water and cement, forming an unbreakable bond which would allow athletes to regulate their emotions and stress levels throughout their professional careers and beyond. Yoga therapy can teach professional athlete’s techniques required for releasing stress and negative energy in the body before it manifests. Factors such as job insecurities, increase media exposure and public scrutiny have dramatically increased over the last 10-15 years in professional sports. This is due to the additional demands placed on athletes away from their training and competition for their sport.

Yoga therapy can offer professional athletes many positive benefits both physical and psychological. These benefits include reduction in stress, improved circulation, increased flexibility and strength, and enhanced concentration. Increased flexibility and increased blood circulation are the most common benefits associated with yoga and sport. The psychological benefits are usually forgotten but they play a pivotal role in balance of athlete’s professional and personal lives.

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Eight Tips for Creating Great Hatha Yoga Classes

September 2nd, 2010

By Sanjeev Patel, CYT

The eight tips suggested below are also good rules to keep in mind when planning a Yoga class lesson plan. Yoga teachers should be very intuitive. This is difficult, but with careful observation and communication it is possible to surpass your perceived teaching level at this point.

Some Yoga teacher training graduates may leave feeling a little bit depressed after witnessing gymnastic tricks at the intensives. Never fear – if you watch, assist, help, and show compassion to your students, you’ll be a great Yoga teacher! Let’s face it, some Yogis and Yoginis like to show off like they are competing at an audition for Cirque du Soleil.

This is wonderful to have such a flexible body, but can they teach their students how to do it? No way, because each student has a uniquely different anatomy. Most of the time, the naturally flexible person can’t understand why a person has tight joints.

Why don’t naturally flexible people understand? When the Yoga teacher trainer was discussing anatomy and joint capsules, these super flexible interns were staring out the window thinking about kicking the inflexible students out of their classes. They don’t want to deal with Yoga students who need extra attention. They prefer young athletic students and they want their Yoga classes to be their own personal workout time.

The following eight tips for creating a Yoga lesson plan are useful and some of you may recognize the principles from James Hewitt’s writings or Paulji’s teachings, but they are only common sense.

1. All Yoga practitioners should include a warm up to prevent injury. This is true for every form of movement and it’s true for Hatha Yoga too.

2. Students should proceed logically from easy to more difficult postures, only when they are ready. Competition should not be endorsed or encouraged and there is no need to praise younger athletic students.

3. The smoothest flowing asana sequences are usually from standing to sitting and kneeling to prone, and finally to supine asanas.

4. A satisfying Hatha Yoga program is diverse and contains many techniques including pranayama, bandha, mudra, meditation and relaxation. A wide variety of specific types of asanas should be included to manipulate the joints and muscles.

5. Never force muscles, joints, or limbs to discomfort or pain. Yoga is not a boot camp. If a Yoga teacher likes to push and hurt people, he or she should take up boxing or submission fighting.

6. Never push students beyond their natural limits by bringing them to the point of fatigue and quickly moving them through Yoga asanas or dynamic pranayama without proper attention to the correct technique.

7. Create a Yoga class lesson that balances the body, mind, emotion, and spirit. Your students with then be ready for complete relaxation. Yoga Nidra, relaxation, and meditation is the dessert of Hatha Yoga. To skip it is a complete misunderstanding of Yogic principles.

8. When considering asana, work the body forward, back, sideways, and twist on both sides. This is good for balancing the spine, skeleton, joints, connective tissues and muscles.

A Yoga teacher who incorporates the above-mentioned tips, when planning a class, provides a nurturing environment, safety, gradual challenges and stimulation for all students.

© Copyright 2010 – Sanjeev Patel / Aura Publications

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

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

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

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

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Teaching Hatha Yoga – About Non-Dualism

September 1st, 2010

By Sanjeev Patel, CYT

What is non-dualism? When attending my first Yoga teacher training course, I asked my teacher to explain about this concept – I was confused. The answer seems simple, but still it is a puzzle. Paulji’s answer was, “Non-dualism is the logical deduction that things seem to be distinct, while not being separate at all.” My reaction was, “I’m sorry, but could you say that again.”

I wrote it down, and I still didn’t get it. He could see I was troubled, so he re-phrased his answer to: “Everything is connected, but it may not be apparent on the surface.” Now, I understood, but how could I connect the dots? Beliefs, qualities, and theories seem unique, but there is a connection most, or all, of the time.

The concept of non-dualism is Universal – no matter what size an object is. As Paulji explained, “A small atom is a sphere surrounded by smaller particles. Galaxies and solar systems are also surrounded by smaller spheres. People look at the universe as if they were the center of the universe.”

It is only natural to see things from our viewpoint, as our eyes are our personal windows to see the universe. We then focus on what looks different from us and categorize it. As time goes by, we might not be very comfortable with new ideas, beliefs, qualities, or theories. We could forget that we are connected to each other in any way, shape, or form.

According to the late Carl Sagan, we are all “star stuff.” Life forms, on this planet, are made up of carbon, nitrogen, and oxygen, which is produced at very high temperatures in the cores of stars. Carbon, nitrogen, and oxygen are released from a star when it explodes. This is how Carl Sagan made the connection.

If we look at religion and philosophy, we see connections, but some people will deny this to their death. Some people would rather live a violent life, than try to understand or make friends with someone who they see as foreign, different, or unique.

Until we understand non-dualism, make the connections (connect the dots), and apply them to our lives, we can’t fully appreciate all the good this world has to offer.

© Copyright 2010 – Sanjeev Patel / Aura Publications

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

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

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

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

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IDLENESS OR LAZINESS

August 30th, 2010

By Dr. Rita Khanna

Idleness, or laziness, means working half-heartedly, without alertness, unknowingly, or unconsciously. It is a lack of action or activity. It is as if the work is done during sleep. Unfortunately, our condition has become such that our morning arises to welcome idleness, only. Some people are so lazy that they don’t like to get up on time. They don’t like to bathe for two to four days, or they don’t take a bath at all. After waking, they take tea, read newspapers, listen to the radio, watch TV; and then again, they lie down. They have lots of excuses for all lazy attitudes.

THREE GUNAS OR QUALITIES

The mind has three Gunas, or qualities, born of nature. These are known as:

• Sattwa or light, bliss and goodness

• Rajas, or passion and motion;

• Tamas, or inertia and darkness.

There are three Vrittis, or modifications of the mind, corresponding to the three Gunas.

• Shanta Vritti or peace, equilibrium and balance come from Sattwa Guna.

• Ghora Vritti or anger manifests from Rajo Guna.

• Moodha Vritti or carelessness, laziness, and drowsiness come from Tamo Guna.

Tamas binds the living beings by idleness, laziness, and sleep. Due to idleness, we cannot imagine of healthy thoughts. Idleness is the gateway to death.

HOW TO ELIMINATE LAZINESS OR IDLENESS

Laziness must be eliminated with activity. To get rid of idleness, Tamas must be conquered, with Rajas first, and then Rajas with Sattva. Swami Sivanandji used to say – do not depend on others. All work should be done, by the body, to leave laziness. When we make a habit to do all possible work by ourselves, we get its reward, also. The health remains best. We remain healthy. The intellect becomes sharp, pure, and alert.

Our scriptures say to exist with awareness – wakefulness while awake, wakefulness during dream and during sleep. There should be awakening during eating, drinking, speaking, and walking. Bhagvan Shri Krishna has said that the person is a Yogi when he does not sleep – even while he is sleeping. It means that his inner mind is awake when he is sleeping. So, he does not have binding of Tamoguna. He is free. Once you try to live with alertness and full awareness, you will be able to experience new life and will be free from idleness.

WHAT ARE THE METHODS

There are lots of methods to remove idleness. One of them is Yoga. Normally, what happens when we are not well – the doctor advises us to do some activity, such as Yoga, Pranayama, and Meditation. However, it is better if we get up early by ourselves and do some Asanas. By this, we get the benefit of prevention – before the problem occurs.

Asanas, such as Suryananmaskar, Halasana, Paschimottanasana, Bhujangasana, Shalabhasana, Dhanurasana, Chakrasana; and Pranayamas, such as Sheetali, Kapalbhati, and Bhastrika are very beneficial. All these Asanas open up the vertebrae, increase elasticity in the spinal column, and the blood circulation in the whole body. These exercises will remove laziness and will give you energy and vitality for the whole day. After this, there is no will to lie down in the bed. In the beginning, the Tamasa is destroyed, and then Rajas increases. The active life, proper thinking, and social dealings will lead towards Sattva completely. So, do the Asanas, which are possible for you, out of the above-mentioned Asanas.

For those who can’t do the above-mentioned Asanas, there is a very simple Asana named – Setubandha Asana. Having the shape of fly over bridge, this Asana has numerous potential.

By the practice of this Asana, the vertebrae of the spinal column, shoulders, upper arm, both forearms, elbows, wrists of the hands, palms, fingers, neck, back, waist, thighs, knees, and the calf muscles of the legs, experience energy and vitality.

TECHNIQUE OF SETUBANDHA ASANA (FLY OVER BRIDGE)

• Spread mat or double folded blanket on a flat ground.

• Now, lie down straight on your back.

• Then bend each leg at your knee one by one.

• Both knees should touch each other.

• The heels and the toes should also touch each other.

• Take the heels quite close to the buttocks.

• Feet flat on the floor.

• Keep your hands, by your sides, parallel to the ground.

• By pressing the palms on the ground, lift the waist up.

• The middle part of the body should be lifted up as much as possible, and it should be supported by both hands.

• The fingers of the hands should remain on the outer side and the thumbs should point inwards.

• The waist should be supported with the hands.

• The arm, between the shoulder and the elbow, remains parallel to the ground; and the forearm, between the elbow and the wrist, remains vertical to the ground – as a pole.

• Now, very slowly straighten your legs – one by one; the right leg first, then the left leg.

• Both thighs, both knees, calf muscles, heal, and the toes of the feet should touch each other.

• There should not be any angle at the knee joint.

• This way, the shape of the whole body will be like a fly over a bridge.

• Hold this pose for as long as comfortable.

• When releasing the Bridge Pose, slowly fold the legs – first, one by one, remove the hands, and put them on the sides of the body – then, slowly put the body down back on the floor.

• Relax.

BENEFITS

By the practice of Setubandhasna, the body experiences the big tide of energy. The muscles of the legs, hands, and the joints become strong. By its regular practice, one becomes free from psychological abnormality, and obtains the life filled with good thoughts, hopes, and joy.

Do not forget this formula, rest is rust. Always be engrossed in one or the other activity, such as sports, swimming, skiing, learning, or research – so that one should be free from idleness.

AUM SHANTI

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

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

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

Mobile: + 919849772485

Ph:-91-40-65173344

Email: yogashaastra@gmail.com

Website: www.yogashaastra.in

Dr. Rita Khanna

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

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

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

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