Most students of yoga have heard of Patanjali, but if they haven’t, then it’s only a matter of time before they do. Patanjali was an Indian sage who distilled the essence of India’s spiritual/philosophical traditions, which included centuries of philosophies and practices, and condensed this knowledge into 196 “Yoga Sutras”. With these concise sutras (aka aphorisms), Patanjali codified India’s sixth philosophical system called Yoga (the other 5 being Samkhya, Nyaya, Vaisheshika, Purva Mimamsa and Vedanta) and subsequently became known as the father of Classical Yoga or as it’s commonly referred to today, Ashtanga yoga. In addition to Ashtanga Yoga, the Yoga Sutras are also sometimes referred to as Raja Yoga, or the Royal Yoga.
While Patanjali’s Yoga Sutras are thought to be as old as 400 BCE, archaeological evidence and other ancient texts suggest that the methods described in the Yoga Sutras may have been practiced as early as 3000 BCE. Oral tradition asserts that the period may be even earlier.
The word ‘sutras’ is derived from the word ‘suture’, which conveys that the sentences are short, compact and stitched together. Every sutra contains a deep meaning and can stand on its own as well as be taken in context with the rest. A good analogy often used to describe the yoga sutras is a pearl necklace, where each pearl (each sutra) is complete in itself but takes its full expression when strung together with the others, like a necklace.
The condensed form of the Yoga Sutras has yet another purpose: they can be easily memorized, and that’s exactly what has happened: they’ve been memorized and chanted in Indian ashrams for well over 2000 years and that continues today.
When studied from the most basic level, Patanjali’s Yoga Sutras will give us insights into the human mind, how it works and how it affects the way we perceive our circumstances, our experiences and how we feel about them. Patanjali felt our problem was our perception of the world and how it is limited to our senses and our thoughts about them. So, he suggests that in order for us to experience the enlightenment we seek and establish the freedom and liberation we desire, we need to dedicate some of our time to taking our attention away from the outside world we live in, and turn within. Most of us already know this to a certain degree; we realize that when our lives get too hectic we can get overwhelmed and our spiritual maturity is sacrificed as a result.
On a much deeper level, what Patanjali is suggesting is that when we turn our focus from the external world back to our inner selves, the path itself will slowly draw us toward the goal, increasingly unveiling the “Light of the Soul.”
Even though yoga students come from an assortment of backgrounds it is still important for each of them to know that yoga is universal and regardless of your religious orientation or whether you are a ‘believer’ or not, your practice will reflect precisely what you need at any given time. If you are inclined toward the Divine (God, the Absolute or whatever name you choose), practicing yoga will make you feel more in tune with the sanctity of life. On the other hand, if you don’t relate to such concepts, your yoga practice is likely to give you more strength and stamina to achieve what you want in life, and in all probability, you’ll slowly develop a sense of awe and an “attitude of gratitude” toward all of life.
Returning to the concept of yoga being a path toward discovering the Light of the Soul, Patanjali says that the path of yoga can help us to realize that the creative force that keeps the universe humming behind the scenes is identical to the force that keeps us going. Consciousness is what makes us aware of, and able to, express this. It can be a difficult concept to grasp but its essence is captured beautifully by Yann Martel in his novel, “Life of Pi:” “That which sustains the universe beyond thought and language, and that which is at the core of us and struggles for expression, is the same thing.The finite within the infinite, the infinite within the finite.”
Yoga even goes a step further, for as we all have heard the word Yoga means literally to yoke or unite, and means that we have the inherent potential to actually unite our soul or Individual Consciousness (life force/creative power) with Universal Consciousness (universe’s life force/creative power).
Now this is a lofty goal indeed, and patience dictates we take first things first and learn how we “turn our attention inward?” The answer to this question is Patanjali’s Yoga Sutras’ main contribution towards the goal. His sutras give us a scientific method, a set of practices and techniques to experiment with and that will slowly sharpen our awareness of our body, mind and breath. Gradually, the subtler aspects of our being start to reveal themselves.
An Overview of the Yoga Sutras and their application for students/practitioners of Yoga
Patanjali’s Yoga Sutras consist of four chapters (or books) and the most relevant to a beginning yoga practitioner today is the second chapter called Sadhana pada meaning spiritual path or spiritual practice. Central to this chapter is the description of the well known “Eightfold Path,” sometimes called “Eight Limbs of Yoga” (see link below). There are no English words that can translate perfectly these concepts which were originally written in the Sanskrit language and each word of each sutra leaves place for interpretation. The sutras need to be “decoded” so to speak, and then reviewed until they begin to make sense. Different commentaries written on the sutras must be analyzed and compared. And this can be a laborious task since in the 1980’s and 90’s, a period when yoga was rapidly gaining in popularity, many individual commentaries started to emerge and now we can find hundreds of them written by Yogis, Swamis, scholars, pandits and philosophers, all from varying perspectives and some of them more relevant than others to our contemporary life. The internet is loaded with examples of these commentaries; just do a “Google search” for Patanjali or the Yoga Sutras and explore them for yourself and see how they apply to you, your practice and your life.
If we consider Eightfold Path the core of Yoga practice, then these eight steps will indicate a logical (and scientific) pathway that leads to the attainment of physical, ethical, emotional, mental and psycho-spiritual health. Remember, Yoga does not seek to change the student or practitioner; rather, it allows the natural state of total health and integration in each of us to evolve and become a reality.
There’s numerous ways to define yoga, but each of the definitions are ultimately all about connection. In Sanskrit, the word ‘yoga’ is literally translated as “to join” or “to unite” and is used to signify any form of connection. So yoga means “union,” and the purpose of yoga practice is to connect. We can connect in many ways. We can connect with others or with a higher power. We can also connect our minds with our hearts; with our thoughts reflecting our feelings and vice versa. In fact, we need to connect our minds with our hearts first, because before we can connect to another, whether a thing, person, sentient being or higher power, we need to connect our brains to our emotions.
In its highest philosophical sense, yoga means conscious connection of the individual self with the highest Self, where you feel “at one” with the rhythms and cycles of the cosmos, God or the Universal Divine.
Yoga is first and foremost a science, a system of consciously practiced techniques and processes that enable you to be fully present and to realize your highest Self (aka Atman) which is inherently connected to all that is. Hence there is no dogma or belief system attached to yoga. Yoga simply instructs you to do a certain practice, to feel the effects and then to discover your true Self through that practice. For example, if you practice pranayama and breathe slowly and in a relaxed manner you will notice your heart rate slows, your mind becomes calm and focused, and deep insights are the result.
Whenever you totally experience this connection you are in the state of yoga; a balanced, blissful and life affirming state of being united and no longer a separate ego-based entity.
Love can also be “Connection”
Ironically, romantic and personal love both have their agendas, but “connecting” has no agendas. In order for love to truly be “connection” it must be universal and unconditional, it cannot exclude or choose a specific object (or person) to love. Have you ever noticed that when you love something, you feel connected to it? You start to observe the things you have in common rather than the differences that would tend to separate you. This is a beginning, a starting point where practice can help that love to expand, to become more and more inclusive.
Here you may observe your ability to love goes through different stages where the feeling of connectivity happens on multiple levels. At first you may notice that you wish for your love to be reciprocated, and as that wish is gradually replaced by feelings of selfless love, a new sense of freedom (or expansion) is experienced. This is where yoga practice and the development of selfless love meet.
As you begin to consciously practice love in a broader, less selfish and more expansive way, you’ll feel unity, or connectivity is beginning to dissolve the drama of your separateness and your ego-centered activities are abandoned in favor of a more compassionate approach. So continue to practice yoga and selfless love until you feel that your heart is so big and the love so infinite that you can hold the whole universe in your heart.
Closing thoughts:
The Bhagavad Gita recognizes the synchronous nature of creation and the underlying Divine/cosmic unity. The Hindu term, Brahman, refers to the fundamental connection of all things in the universe. The appearance of this Universal Oneness in the soul is called Atman.
The ancient Hindu mystics said everything in the universe was inextricably interconnected, and they used Indra’s Net to illustrate the concept. Stephen Mitchell, in his book The Enlightened Mind, wrote: “The Net of Indra is a profound and subtle metaphor for the structure of reality. Imagine a vast net; at each crossing point there is a jewel; each jewel is perfectly clear and reflects all the other jewels in the net, the way two mirrors placed opposite each other will reflect an image ad infinitum. The jewel in this metaphor stands for an individual being, or an individual consciousness, or a cell or an atom. Every jewel is intimately connected with all other jewels in the universe, and a change in one jewel means a change, however slight, in every other jewel.”
When most people think of yoga asana (poses) flexibility, relaxation and perhaps meditation come to mind. Using yoga practice for a system of healing the body seldom enters the mind of those living in the Western hemisphere. In spite of today’s prevailing reliance on prescription medicines here in the US, yoga has been practiced for thousands of years to remain healthy and free from disease. Concerns like high blood pressure (HBP), a condition the University of Maryland Medical Center (UMMC) calls “The Silent Killer”, have been dealt with in the East using this using this ancient system of healing.
One in three Americans has high blood pressure, according to the National Heart, Lung and Blood Institute. High blood pressure (aka hypertension) is frequently a precursor to heart disease and stroke, the number one killer of Americans. Specific yoga poses are known to be beneficial exercises for high blood pressure.
According to the US National Library of Medicine – National Institutes of Health: “Yoga therapy is a multifunctional exercise modality with numerous benefits. Not only does yoga reduce high BP but it has also been demonstrated to effectively reduce blood glucose level, cholesterol level, and body weight, major problems affecting the American society.”
Lowering the BP numbers
In the United States, someone dies approximately every 33 seconds from heart disease, according to UMMC. The American Heart Association (AHA) recommends exercise, stress management and weight management to prevent high blood pressure, thereby lowering the risk of heart disease. Yoga helps with all three of these recommendations.
Yoga practice has been shown to lower blood pressure, especially the diastolic score, according to the American Yoga Association (AYA). Blood pressure is measured as two numbers, a systolic score written over a diastolic score. The systolic number is the measure of blood pressure while the heart is beating (pumping blood). Diastolic refers to the blood pressure reading between beats. The AYA states that the diastolic number is the most important. Additionally, according to the Mayo Clinic, people with high diastolic blood pressure frequently develop high systolic blood pressure too.
Yoga works to reduce high blood pressure through promoting relaxation of the mind and body. Practicing yoga helps eliminate the negative impacts of stress, including tension, shallow breathing and an elevated heart rate. And according to Prevention magazine, it also improves physical strength and flexibility, plus it’s found to assist with weight loss.
Asanas most beneficial to high blood pressure
Certain yoga asanas are therapeutic and lower high blood pressure, according to Yoga Journal.Genereally speaking, asanas that do not invert the body are beneficial for people with high blood pressure. Calming restorative yoga asanas are particularly useful for reducing stress and lowering blood pressure naturally, as are intensive stretching poses like leg stretches and hip openers. If you’re new to yoga, practice asanas that put the spine in a horizontal position, which allows the heart to slow down, as it takes less effort to pump the blood to the brain. Sitting positions and lying asanas like Baddhakonasana (butterfly pose), Virasana (hero pose), and Upavista Konasana (seated wide angle forward bend pose) are very useful (and generally safe) for people with high blood pressure.
The more commonly known poses like Adho Mukha Svanasana (downward facing dog) and Sukhasana (easy pose) are beneficial, but so are some lesser known exercises like the following…
* – Paschimottanasana (seated forward bend) – Sit with legs straight and pressed together. Exhale through the nose and bend forward at the hips. Keep the back straight and reach for the toes.
* – Ustrasana (camel pose) – Kneel on the floor. Exhale and a
Although Chronic Fatigue Syndrome (CFS) can be debilitating, people who suffer from it report, first and foremost, that they experience profound fatigue that no amount of sleep or rest can relieve. It causes an assortment of non-specific symptoms including weakness, impaired memory, and fatigue (for no apparent reason), often accompanied by loss of concentration, varied muscle pains, headaches, sore throat, insomnia and apathy. The list of symptoms is also sometimes diagnosed as fibromyalgia because it’s often difficult to distinguish between fibromyalgia and Chronic Fatigue Syndrome. Researchers and specialists are still trying to determine the differences. Some experts believe they are two completely separate illnesses sharing many similar symptoms and others feel they are different aspects of the same disorder. To complicate matters even further, a significant number of people with fibromyalgia also have CFS and vise versa.
Possibly the simplest explanation of the difference between fibromyalgia and CFS is that with the former, pain is the most predominant symptom, while with CFS, extreme fatigue is the most predominant.
Doctors often think people with this mysterious disorder are lazy, or have some form of hypochondria, but that doesn’t help relieve the symptoms of extreme tiredness and low energy. Most doctors do agree however that CFS sufferers need to move away from a sedentary lifestyle and they generally prescribe different types of exercise. The problem here is that those with CFS have little motive to engage most traditional exercise regimes, and some are downright resistant to giving them a try, due to the discomfort they experience. Subsequently their lowered physical status often results in mental sluggishness, further complicating things.
The science of yoga may be able to offer a cure, or at least substantial relief for those with CFS, filling the gap where conventional medicine falls short. Yoga tends to address the root of the problem, instead of exhausting the body further, as traditional exercise techniques might. Yoga restores the energy in the body that is necessary for it to heal itself. Yoga does this primarily through gentle, restorative asana, pranayama, and meditation for effective relaxation, all of which, when combined, provide a much needed balance of stimuli and rest.
Doctors, scientists and many other researchers don’t really know why yoga helps people with CFS, but some yoga students and instructors believe they do and they cite the following reasons…
Yoga helps without causing pain. Research shows that yoga can help people with CFS recover their strength. Yoga’s gentle, restorative asanas increase blood circulation and oxygenation which are key to healing, and this is done without hurting the body and/or aggravating the condition. Whereas more rigorous forms of exercise trigger a worsening of CFS symptoms by raising blood pressure and creating excessive lactic acid.
Yoga balances the mind and body. Most often, people with CFS have lost touch with their mental and physical connections to natural human rhythms. They either tend to move too fast, or do too much and their bodies have run down and they find themselves mentally depleted. Yoga shows them a slower, more natural pace. It becomes a discipline of peace with themselves and a non-obsessive daily practice. Rather than a discipline of “more and more,” it can be a discipline of “less and less.” leading composed self-acceptance.
Yoga will energize. All those with CFS struggle with the feeling of exhaustion, and yoga helps restore vital energy to their fatigued body, signaling the parasympathetic nervous system to start calming things down.
When dealing with CFS the thought of any movement at all might seem excruciating, but gentle, restorative asana can help direct energy into parts of the body that are lacking life force. Begin by using bolsters and pillows, yoga blocks and any supports you deem helpful to guide you through the asanas. This will make you practice feel more like nurturing than the abrupt movement associated with “exercise” that will drain the body. Balasana (Happy Baby Pose), Shavasana (Corpse Pose), and Viparit Karani (Legs-up-the-Wall Pose) are wonderful asanas to start with if you don’t feel like moving at all. Over time, and as you start to feel improvement, you can slowly add more challenging asanas, but always practice them in small doses to prevent overly fatiguing an already tired body and mind.
Note: Forward bend poses soothe the nervous system by allowing energy to flow into the spinal column while increasing blood flow and oxygenation to the heart, head and muscles. Remember, a gentle approach (supported when necessary) is the most effective when practicing the following asanas.
Two simple, gentle forward bend asanas known to help relieve CFS symptoms.
1. Adho Mukha Svanasana (Downward-Facing Dog) promotes blood flow to the head, neck, and heart.
2. Uttanasana (Standing Forward Bend) soothes the nervous system, gradually increases blood flow to the brain, and releases the tension of the respiratory muscles of the neck, trunk and shoulders.
Additionally, lying over cross-bolsters in varying positions helps to stimulate the nervous system in a subdued way and increases blood circulation to the adrenals, thyroid, and kidneys, which are a storehouse of energy.
With the science of yoga, dedicated practice, and self-love, CFS can turn from an unpleasant daily experience to slowly vanishing thing of the past.
Let’s start with what irritable bowel syndrome (IBS) actually is and what causes it?
Contrary to common opinion IBS is not a disease; it is a group of symptoms that occur together. Irritable bowel syndrome is a functional gastrointestinal (GI) disorder, meaning it is a problem caused by changes in how the GI tract works. The most common symptoms of IBS are abdominal pain or discomfort, often reported as cramping, along with diarrhea, constipation, or both. In the past, IBS was called colitis, mucous colitis, spastic colon, nervous colon, and spastic bowel. The name was changed to reflect the understanding that the disorder has both physical and mental causes and is not a product of a person’s imagination.
Anxiety may be primarily a mental health issue, but it is much more than that, anxiety and associated stress has a very real effect on your body chemistry. The stress from IBS changes your hormone production, alters your immune system, and for many, it upsets their digestive tract, which in turn causes more anxiety and stress; a vicious cycle that needs to be broken.
So it should come as little surprise that anxiety is now being recognized as a contributing factor to the development of irritable bowel syndrome (IBS) as a chronic condition. The symptoms of which include; bloating, gastrointestinal discomforts, erratic bowel movements, chronic abdominal pain, diarrhea and constipation.
IBS is diagnosed when symptoms such as bloating, gastrointestinal discomforts, erratic bowel movements, chronic abdominal pain, diarrhea and constipation are present without a medical cause, and while scientists believe that there are likely a number of factors that go into IBS, most gastroenterologists agree that anxiety and stress are major contributors to its development.
Yoga to the rescue
For those who suffer from Irritable Bowel Syndrome, yoga helps greatly to alleviate symptoms and keep stress in check. We all, at one time or another, have eaten something that “just doesn’t quite sit right.” But for the more than 30 million adults in the United States who suffer from IBS (two-thirds of whom are women) those awful symptoms are an ongoing struggle, not a temporary discomfort.
Of course, there are times when a particular food or an allergy triggers an episode, but generally no one factor can held responsible. IBS has frequently been dismissed as psychosomatic, but recently it has been redefined as “a disorder with variable symptoms having possible neurological, immunological, or psycho-emotional roots,” to quote Gary Kraftsow, the founder and wellness instructor of American Viniyoga Institute and author of Yoga for Transformation.
Because there is no known organic cause (or cure) for IBS, treatment generally focuses on symptom relief. Medications such as antidiarrheals, antispasmodics, or tricyclic antidepressants have been found to be helpful when symptoms become overwhelming. Yet research studies have shown that lifestyle modifications can be an effective drug-free method of dealing with the symptoms and easing the pain. A Mayo Clinic study in the reported in the American Journal of Gastroenterology (February, 1998) showed that exercise, diet, and stress management reduced IBS symptoms.
This is reason many experts recommend regular stress reduction exercise like yoga as a more effective way to prevent recurrences over the long run. “With IBS the goal is to reduce symptoms and restore efficient functioning to the system,” says Kraftsow. “And certain yoga postures may be restorative no matter where on the spectrum your symptoms lie.”
Abdominal breathing in particular has proven to be helpful in IBS sufferers and deep inhalations and exhalations may benefit those who tend to breathe shallowly when stressed or those who swallow air while eating and/or talking, which traps air in the stomach.
Most IBS sufferers often battle irregular bowel habits that are painful and unpredictable. During one of these flare-ups, Kraftsow recommends engaging postures that provide a soothing effect, suggesting forward bends and simple abdominal twists like Jathara Parivrtti (abdominal twist) and Apanasana (knees-to-chest pose); both of which may work to help soothe a hyperactive bowel or stimulate a sluggish one.
For those who suffer irregularity and constipation, digestion can be stimulated by working the abdominal area a bit more strongly with Uttanasana (Standing Forward Bend) or Parivrtta Trikonasana (Revolved Triangle Pose); simple move into the postures with the stomach remaining held in after an exhalation.
Although yoga is one effective way to combat IBS, when symptoms recur, experts recommend a care plan that incorporates a diet that eliminates “aggravating foods” (especially fatty meats and dairy) and includes plenty of nutritionally balanced foods as well as probiotics (The best foods for IBS health are those that are gentle on the digestive system and encourage “smooth passage” through the intestines)…as Kraftsow says, “treatment that respects the whole person.”
Summary: In particular, yoga is an excellent (and enjoyable!) way to manage IBS and relieve it’s symptoms of diarrhea, constipation, abdominal pain, bloating, nausea etc. Yoga also helps stabilize the digestive process. Yoga is also tremendously beneficial for preventing or minimizing menstrual cramping, which often aggravates IBS.
For those people with IBS, yoga is perhaps the most helpful for its ability to reduce the stress, anxiety, and pain of this chronic illness. Regular practice will indisputably improve your physical and mental fitness, promoting relaxation, and giving you a sense of control over your overall health and well-being. As with other stress management techniques, the more you practice, the greater your improvement will be.
It is often quite confusing for those interested in beginning a regular yoga practice to choose from all the yoga studios online. Which style of yoga would be best suited for them, can be a major concern. Before they figure out which class they’d be most interested in taking, they need to know what the differences are. Discounting Bikrams, which is controversial (besides, all Bikrams is hot yoga, but all hot yoga is not Bikrams), the differences between the other styles aren’t so clear. Hatha and Ashtanga yoga may appear to the novice as the same style, but yet they are often found to be very different when put into actual practice.
Let’s start with Intensity
Hatha yoga is often used as an umbrella term that encompasses all styles of physical yoga practice, including Ashtanga, but yoga studios that typically promote the slower, gentler yoga classes are known as Hatha yoga. These less challenging classes are generally considered more appropriate for beginners. Even though Hatha classes are commonly taught at a relatively low intensity level, it is still best to speak with each individual instructor beforehand to decide if the class is right for you. Some yoga instructors teach Hatha yoga classes at a more strenuous level than others. Some studios assign a numerical value to the difficulty level, such as 1, 2 or 3, with level 3 being the most demanding class.
Flow (or pace)
In Sanskrit the word for flow is “Vinyasa” and this determines the difference between Hatha yoga and Ashtanga yoga in terms of the class’s structure. Whenever you see the word Vinyasa or flow added onto the end of the class or studio name, this probably means that you will be moving from Asana (posture) to asana without stopping (or in a flow). This is usually the way Ashtanga yoga is taught. Hatha yoga, on the other hand typically goes into one asana, holds the pose, and then comes out of it after a determined amount of time. With Hatha yoga there isn’t any transition between each asana as there is in Ashtanaga yoga classes.
Primary Objectives of Hatha Yoga
Hatha yoga practice focuses on perfecting the asanas and doing pranayama (breath control), to increase the flow of prana (life force) through the nadis (channels throughout the body through which the prana flows). Prana is similar to the concept of chi (or Qi). Pranayama is the scientific practice of first controlling and then directing the prana through breathing exercises. Hatha works to balance increase this flow of energy. Asana and pranayama practice are part of Ashtanga yoga as well, but they are only two of the “Eight Limbs” (aka branches or objectives) of Ashtanga.
So basically, when you join a Hatha class it means that you will get an easy, gradual introduction to the most basic yoga asanas and then strive to perfect them. It’s unlikely you’ll work up a sweat in a Hatha yoga class, but you probably will end up leaving the class feeling taller, looser, and more relaxed. Posture is also usually improved.
Primary Objective of Ashtanga Yoga
A student or practitioner of Ashtanga yoga not only works on asanas and pranayama but also all the other six limbs which are; yama (the do not’s), niyama (the do’s), pratyahara (withdrawal of senses), dharana (concentration), dhyana (meditation) and Samadhi (bliss or effortless meditatio). The Yamas & Niyamas are yoga’s ten ethical guidelines and are the foundation of skillful living. Pratyahara is a means of withdrawing all sensory perceptions. Dharana, dhyana and samadhi are connected, being successive stages which lead to enlightenment.
Today, Ashtanga yoga is based on ancient yoga teachings that were popularized and brought to the West by K. Pattabhi Jois in the 1970s. It’s a more rigorous style of yoga that follows a specific sequence of postures similar to Vinyasa yoga (both styles links every movement to a breath). Ashtanga performs the exact same asanas in the exact same ordered sequence. This can a hot, physically demanding practice and you will break a sweat.
Summary…
Hatha Yoga has become the most popular style of Yoga in the United States. It focuses on the physical well-being of a person and teaches that the body is the vehicle of the spirit. There are lot of different Yoga Styles that have their roots Hatha Yoga, but all these styles strive to balance the mind, the body, and the spirit through the asanas, although the emphasis sometimes varies. Some put the emphasis on the strict alignment of the body while others focus on the coordination of breath and asana.
Ashtanga yoga may be the perfect yoga for those who want a serious workout. Students and participants move through a series of flows, sequencing from one asana to another in order to increase strength, flexibility and stamina. This is not for beginners or anyone who taks a casual approach to fitness. Ashtanga Yoga Practice involves performing challenging sequence of poses with Ujjayi Breathing and vinyasas (a flow of postures). “Power Yoga” is based on Ashtanga.
It’s time to give a little support to the yogis in the age old “yoga versus exercise” debate. A recent study shows 20 minutes of yoga beats out 20 minutes of aerobic exercise for overall positive effect on the brain’s cognitive abilities.
Studies conducted by researchers at the University of Illinois at Urbana-Champaign are soon to be published in the Journal of Physical Activity & Health as a peer-reviewed article titled “The Acute Effects of Yoga on Executive Function“, and will summarize their findings in regard to yoga’s effect on cognitive processes (I.e.; working memory, reasoning, problem solving, attention, planning, etc.). The study involved 30 non-yoga practicing undergraduate women who participated in 20 minutes of Hatha yoga, accompanied by meditation and deep breathing as well as 20 minutes of “aerobic activity” like running on a treadmill.
For most, worse than having to run on a treadmill for 20 minutes was the required test afterwards. Researchers had participants do cognitive testing following both the yoga practice and the aerobic exercises to measure working memory and inhibitory control (attention span). And surprisingly (or not), yoga beat the pants off aerobics, especially when it came to brain function.
Lead researcher Neha Gothe (currently a professor of kinesiology at Wayne State University) told the Daily Mail: “It appears that following yoga practice, the participants were better able to focus their mental resources, process information quickly, more accurately and also learn, hold and update pieces of information more effectively than after performing an aerobic exercise bout.” This in opposition to when the participants, in Gothe’s words, “showed no significant improvements on the working memory and inhibitory control scores” after the 20 minutes of jogging or walking on the treadmill.
Now all the scientists’ light bulbs light up because this is cause for further research and investigation. Edward McCauley, co-author of the study and director of the Exercise Psychology Lab where the research was conducted, notes: “This study is extremely timely and the results will enable yoga researchers to power and design their interventions in the future. We see similar promising findings among older adults as well. Yoga research is in its nascent stages and with its increasing popularity across the globe, researchers need to adopt rigorous systematic approaches to examine not only its cognitive but also physical health benefits across the lifespan.”
Of course this is a small (but ground-breaking) study, and there is much more to be explored about the effects of not just physical yoga poses, but the meditation and breathing components of most Western yoga practices (this would be for guys, too). So regardless, this is good news! News, that most students of yoga probably already knew? And besides, you can simply nod your head and smile the next time your runner/jogger friends talk about how amazing their “runner’s high” is and how they don’t really need to do yoga because running is their meditation. (No offense meant for runners. Yoga students love endorphins, too!)
The study does conclude that more research needs to be done on non-traditional, mind-body exercises like yoga (and tai chi, for example) and just how much they seep into the rest of our daily activities when out of the studio or off the mat.
“The breathing and meditative exercises aim at calming the mind and body and keeping distracting thoughts away while you focus on your body, posture or breath,” Gothe told the Telegraph. “Maybe these processes translate beyond yoga practice when you try to perform mental tasks or day-to-day activities.”
The practice of Self-enquiry (“Atma-vichara” in Sanskrit) is the most important meditation practice in the Advaita-Vedanta tradition. It is the primary practice of the yoga of knowledge (Jnana Yoga), which is traditionally regarded as the highest of the yogas because it is the most direct method of attaining liberation through Self-realization. This is how the realization of our true nature (beyond the mind and the body) is achieved.
Self-enquiry is the culminating practice through which Self-realization (the realization of our true nature beyond mind and body) can be achieved. It is emphasized in the entire Vedantic tradition since the Upanishads and the Bhagavad Gita. Many texts of Advaita (non-dualistic Vedanta) describe it in detail, particularly the works of Shankaracharya, but also Ashtavakra Samhita, Avadhuta Gita, Yoga Vasishta and Adhyatma Ramayana.
Self-enquiry is known today mainly through the teachings of Sri Ramana Maharshi (1878-1950) The Maharshi made this direct approach available to the general public, offering it as his main teaching to any individual who was capable of receiving the teaching.
The Actual Practice…
You may wonder… how do I put Self-enquiry into constant practice? There is only one way, by turning your attention inwards, to the sense of “I am” and that which is aware of the “I am.”
Simply put; turn your attention to the source of the ‘I’ thought.
Your hand doesn’t tell you it’s yours, you feel it is. There’s no part of the body that tells you it’s yours, not even the breath or heartbeats, yet you feel they are all yours. Thoughts keep appearing in the mind, they don’t tell you they are yours, but you believe that they are – that you’re the one who is thinking. From where does your sense of I, me, mine arise?
The objective is to discover your true self; therefore your practice begins with an enquiry into your real self by simply asking, “Who am I?”
Begin by setting aside some time for quiet reflection, preferably every day. To start, just ponder this question, “if I keep referring to everything, including body, senses, thoughts and mind as mine, then who am I? What is the source of this sense of “I, me and mine?” Where does this sense of ‘I’ arise from?
Ignore intruding thoughts and everything else that distracts you; keep your attention on this ‘I’ thought, remain intent on finding the very source from where it arises. If you keep paying attention in this manner, you’ll find that all other perceptions will start fading away.
If you get distracted, you can turn inwards again by asking; ‘I got distracted, but where did this feeling of ‘I’ arise from?
Soon you’ll find that you can keep this attention on your Self (the sense of ‘I’) by asking at any time during your normal daily routine; “Who is experiencing all this? Who is aware of all this?” Follow this by paying attention to where the sense of where ‘I’ arises from. It helps if you de-focus your eyes as you enquire, de-focusing will automatically draw your attention away from all other thoughts and objects in your perception.
Take a deep breath, pausing for a moment. Pay attention to the feeling/being when the lungs are full and the breath has stopped then stay with that feeling. Focus your attention on that ‘I am’ when the breath has stopped. Now, breathe out and pause for a moment, again noting the feeling/being when the breath has stopped and stay with that feeling.
You’ll begin to notice that this feeling is the same whenever the breath has stopped, whether after breathing in or breathing out.
Continue, but do not focus on the breathing itself, and notice how that being/feeling stays in the background even while the breath is going in and out. Now put your attention entirely on this feeling/being instead of the breath. As you do this, abide in that feeling/being as it appears in the gaps, do not focus on the breathing. If your mind wanders occasionally (and it will), bring your attention back to the pause (gap) between the breath and then keep paying attention to that. Abide in the pure awareness of your “being,” for as long as you can.
Eventually, you’ll be able to continue being aware of your being even during your normal daily activities. When walking, remain with the awareness that appears before each step is taken and after, and notice how this awareness stays with you in between the steps as well.
If when meditating using a name or mantra in your mind, be aware of the being/feeling in the gap between the repetitions until you stay with that; and then ignore the chanting.
When your mind seems extremely active (cluttered with too many thoughts), remind yourself to turn your attention to the pause between the breath as outlined above.
Remember to focus not on the objects that you see, but your awareness of the seeing (or hearing, smelling, touching, etc). Continue to remind yourself that all objects in your sensory perception merely prove that you are aware; meaning you turn your focus away from the objects themselves and into the awareness that you are aware.
Be aware of your being whenever and wherever possible and abide in that awareness, know that you are only awareness, not any object that you perceive, including your body, senses, thoughts or your mind. This is not an intellectual exercise, and these guiding, reminding thoughts should be kept to a minimum, always returning to abiding in the feeling of being.
In addition to regular (active) yoga poses, restorative yoga has its own unique benefits and is quite useful for establishing an overall well balanced yoga practice. There are a variety of static restorative asanas (poses); each one has its own benefits and energizing qualities. Generally speaking, restorative poses relieve anxiety and stress by transporting students to a space where they can experience a deep state of relaxation. They also stimulate and soothe organs, plus they improve concentration. A restorative yoga practice is commonly recommended for calming and grounding.
With the hectic pace of daily life, it is commonplace for our sympathetic nervous systems to be in overdrive, prompting our bodies to remain in a constant state of heightened alert. Our bodies can’t distinguish the difference between the stresses created from work and actual danger such as the threat of a pit-bull attack. In order to restore it normal composure, our body needs to be able to relax and return to its natural dependence on the parasympathetic nervous system. Restorative yoga asanas support our muscles, bones and connective tissues with props so that they can relax and release built up tension. As a result of this release of tension, our nervous system sends fewer demands to our brain, our mind quiets down and our body leaves everything to the parasympathetic nervous system. When we encourage this to happen through restorative yoga our heart rate is lowered, blood pressure is reduced and our breath slows down.
Restorative poses can be used to target specific areas and each has its own unique benefits. Forward bends will tend to have a particularly calming effect. An example of a restorative forward bend is supported Child’s Pose (Balasana). The easiest way to feel the calming effects of this pose is simply to try it – all you need is a standard yoga bolster or you can use a large pillow. Position the bolster or pillow length-wise on the floor. Then, beginning with a kneeling position, you place the bolster or pillow directly in front of you between your knees, which are set at hip width apart. Lengthen yourself over the bolster and turn your head to one side and rest it on the bolster or pillow. Remain in the pose for 10-15 minutes switching sides midway through. When you come out of the asana, take note the effects it had on your energy level.
Another effective restorative pose, Reclined Bound Angle (Supta Baddha Konasana), opens the front of the body. To prepare for the pose, you’ll need to prop up the bolster on a 4 in. x 6 in. x 9 in. yoga block (set on the 6” height). Position the block about 1/3 down from the top of your bolster, which should create a gentle angle. Sit directly in front of the bolster and slowly lower down to recline, gently arching your back. Place the soles of your feet together and if your knees don’t quite reach the floor, prop them up with blankets or blocks. Some students prefer placing another blanket over their body and/or using an eye pillow to totally relax and fully experience the comfort of the pose. Allow your arms to rest along your sides, palms facing up. This is a pose of surrender, and although you might feel a bit exposed at first, after staying in the pose for just a few minutes you will develop an open and receptive disposition. Hold the pose for 10-15 minutes, then slowly and carefully roll onto your right side and assume a fetal position (if you are pregnant, roll to the left side), and then slowly push yourself up into a comfortable seated position. Again, take note of how this pose has affected your overall energy and your whole body.
Restorative yoga is a good countermeasure to offset the stressful, busy lifestyles that we all lead. Just like you always take time each day to eat and sleep, so you should arrange a 15 minute break to take time to relax with these and other restorative asanas. If you do, you’ll find your muscles will become less tight, your mind calmer and more focused, and the stress and anxiety in your life will be relieved. This is a great compliment to regular (static or dynamic) yoga asana practice.
Regular yoga practice can help greatly in the reduction of belly fat (superficial or subcutaneous fat) and fat deposits within in the body (visceral fat). Both these types of fat compromise our ideal appearance, but the visceral fat surrounds our internal organs, finding it way into our blood vessels (including the heart) and can pose some serious problems, even inhibit their function.
Superficial (subcutaneous) fat is often considered a “good fat” It’s the same type of fat, that covers the face, arms, hips, and thighs. It can be pinched between the thumb and fingers and has certain health benefits, but only when it’s controlled.
There are several dynamic moves which can be added to the asanas which help in the reduction of the belly fat, such as twists and elongations.
Surya namaskar (Sun Salutation) helps to provide exercise for the whole body and helps the stomach to be free itself of fat while at the same time toning the body. Surya namaskar helps to improve flexibility of the spine and makes the limbs more flexible. While toning the entire body it burns extra cholesterol deposited around (and inside) the belly region.
Deep breathing exercises help to burn extra fat which is deposited around and in various organs of the body. Stomach lifts up and down along with proper breathing exercises show exceptional results in relatively short amount of time.
Now, on to some beneficial asanas…
• Marjarasana (Cat Cow Pose) – Cat cow pose is sometimes referred to as simply the Cat pose. It’s another of the most effective yoga stomach exercises. It’s easily performed by beginners and leaves you feeling open and stretched. This is one of the few yoga stomach exercises that is safe for pregnant women. Move your body with your breath while performing this exercise for the best results.
Benefits: Cat cow pose is one of the best yoga stomach exercises for conditioning the abdominal muscles and increasing flexibility of the spine. It tones the abdominal wall and massages the internal organs. The exercise also helps clear out emotional baggage.
• Bhujangasana (Cobra Pose) – This baby backbend can help compensate for all those hours spent hunched in front of a computer. Be patience as you learn the proper foundations of this pose, such as how to work the legs, pelvis, chest, arms, and especially the belly.
Benefits: Greatly assists in keeping the dorsal spine elastic and strong. Backache due to overstrain can be thus relieved. Also, helps considerably in reducing abdominal fat.
• Navasana (Boat Pose) –The body comes into a V-shape, balancing entirely on the buttocks. In different variations and traditions, the arms legs and torso may take different positions.You may perform the boat pose with or without the assistance of yoga props.
Benefits: This asana strengthens the abdominal muscles, the legs and the lower back. It is said to relieve stress, improve digestion and aid the abdominal organs: kidneys, thyroid, prostate and intestines, plus
Yoga practice has been shown to lower blood pressure, especially the diastolic score, according to the American Yoga Association (AYA). Blood pressure is measured as two numbers, a systolic score written over a diastolic score. The systolic number is the measure of blood pressure while the heart is beating (pumping blood). Diastolic refers to the blood pressure reading between beats. The AYA states that the diastolic number is the most important. Additionally, according to the Mayo Clinic, people with high diastolic blood pressure frequently develop high systolic blood pressure too.
Doctors often think people with this mysterious disorder are lazy, or have some form of hypochondria, but that doesn’t help relieve the symptoms of extreme tiredness and low energy. Most doctors do agree however that CFS sufferers need to move away from a sedentary lifestyle and they generally prescribe different types of exercise. The problem here is that those with CFS have little motive to engage most traditional exercise regimes, and some are downright resistant to giving them a try, due to the discomfort they experience. Subsequently their lowered physical status often results in mental sluggishness, further complicating things.