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Approaches to the True Goal of Yoga (Part 5)

The last posted article dealt with the six classical schools of Indian philosophy and gave a brief description of each. This article will focus on Vedanta as it applies to yoga, more specifically what Dr. David Frawley writes about the nature of yoga and its relationship to Vedanta.

Approaches to the True Goal of Yoga (Part 5)

The following is excerpted from Dr. Frawley’s book, “Vedantic Meditation: Lighting the Flame of Awareness.” …

"The first teachers who brought Yoga to the West came with the profound teachings of Vedanta as their greatest treasure to share with the world. They presented Vedanta as the philosophy of Self-realization and Yoga as the methodology by which to achieve it. Such great masters began with Swami Vivekananda at the end of the nineteenth century and continued with Swami Rama Tirtha, Paramahansa Yogananda, and the many disciples of Swami Shivananda of Rishikesh. They called their teaching Yoga-Vedanta, which they viewed as a complete science of spiritual growth.

"However, in the course of time asana or Yoga postures gained more popularity in the physically-minded West, and the Vedantic aspect of the teachings fell to the sidelines, particularly over the last twenty years. The result is that today few American Yoga teachers know what Vedanta is or can explain it to others. If they have an interest in meditation they generally look to Zen or Vipassana, not knowing that meditation is the very foundation of classical Yoga and its related traditions.

"Even students of related disciplines like Ayurveda or Vedic astrology may know little about Vedanta, the path of self-knowledge that is the spiritual support and goal of these systems. Meanwhile, those who study the great Vedantic gurus of modern India, like Ramana Maharshi or Nisargadatta Maharaj, generally look at the particular teacher as the source of the teachings, and they may fail to understand the tradition that they are part of. In this way the heart teachings of India's great sages have become progressively lost even to those who claim to follow their teachings in the West.”

A bit about David Frawley: He has been a student of Ramana Maharashi’s teachings since 1970 and has written for their magazine The Mountain Path since 1978. He is a visitng professor at the Sringeri Shankaracharya Math, the oldest vedantic center in India, and has receive the personal blessings of the Shankaracharya. He teaches at Vedantic centers in America and is one of the few Westerns recognized as an authentic Vedantic teacher by the Vishva Hindu Parisha, the largest Hindu religious organization in the world. Frawley directs the American Institute of Vedic Studies in Santa Fe, New Mexico.

A brief Biography: Dr. David Frawley (aka, Pandit Vāmadeva) is a Vedic teacher and educator who is the author of over thirty books in several Vedic and Yogic fields published worldwide over the past thirty years. He is the founder and director of the American Institute of Vedic Studies (www.vedanet.com), which offers on-line courses and publications on Ayurvedic medicine, Yoga, mantra and meditation, and Vedic astrology. He is involved in important research into ancient Vedic texts and is a well known modern exponent of Hinduism and Sanatana Dharma. He has a rare D.Litt in Yoga and is a recipient of the prestigious Padma Bhushan award, one of India's highest civilian awards for "distinguished service of a higher order." His work is highly respected in traditional circles in India, as well as influential in the West, where he is involved in many Vedic and Yogic schools, ashrams and associations.

Stay tuned, this series will continue – coming up next; “Approaches to the True Goal of Yoga (Part 6).”

Rae Indigo is ERYT 500

Approaches to the True Goal of Yoga (Part 3)

Most respected Western publishers acknowledge authentic, traditional yoga, this is quite unlike many of the so-called modern and highly competitive yoga teachers and yoga schools.

The following definition of yoga is excerpted from Funk & Wagnalls New Encyclopedia: YOGA (Skt. yuga, “yoke”), one of the six classic systems of Hindu philosophy, distinguished from the others by the marvels of bodily control and the magical powers ascribed to its advanced devotees. Yoga affirms the doctrine that through the practice of certain disciplines one may achieve liberation from the limitations of flesh, the delusions of sense, and the pitfalls of thought and thus attain union with the object of knowledge. Such union, according to the doctrine, is the only true way of knowing. For most Yogi (those who practice Yoga), the object of knowledge is the universal spirit Brahma. A minority of atheistic Yogi seek perfect self-knowledge instead of knowledge of God….

There are currently two main perceptions of yoga which have recently shifted a great deal in the past century, particularly the past couple decades. Most of this is due to changes made in the Western hemisphere, particularly in the United States, although these shifts are not solely an American phenomenon.

The gist of these shifts can be summarized in two perspectives, one of which is modern and false, and the other of which is ancient and true.

False: Yoga is primarily a physical system with a spiritual component.
True: Yoga is primarily a spiritual system with a physical component.

Unfortunately, the false view that Yoga is primarily a physical exercise program is now the dominant viewpoint. This false view is spreading through many institutions, classes, teachers, books, magazines, and then on to millions of students of modern Yoga. These students often have little or no knowledge (or interest) in the spiritual goals of ancient, authentic, traditional yoga and yoga Meditation.

Approaches to the True Goal of Yoga (Part 3)

To understand the recent “devolution” that asserts yoga is only a physical exercise program is an essential step for the modern seeker of authentic Yoga.

Using a common Christian point of view as an example of this devolution; many Christians are of the belief that Yoga is merely attaining and maintaining a higher degree of physical fitness. This is as false as saying that Christian communion is merely drinking wine and eating bread with a meal or that baptism is as simple as taking a shower or bath. Remember, the goal of Yoga is Yoga.

This article will close with another definition of yoga from the Columbia Encyclopedia (Sixth Edition, 2001-07) – Yoga: [Skt. = union]: A general term for spiritual disciplines in Hinduism, Buddhism, and throughout South Asia that are directed toward attaining a higher consciousness and liberation from ignorance, suffering, and rebirth. More specifically it is the name of one of the six orthodox systems of Hindu philosophy. Both Vedic and Buddhist literature discuss the doctrines of wandering ascetics in ancient India who practiced various kinds of austerities and meditation. Also, it’s the basic text of a yoga philosophical school; the Yoga Sutras of Patañjali (2nd cent. B.C.), being a systematization of one of these older traditions.

Stay tuned, this series will continue – coming up next; “Approaches to the True Goal of Yoga (Part 4).”

Rae Indigo is ERYT 500

Approaches to the True Goal of Yoga (Part 2)

We keep hearing about yoga "on" and "off" the mat. But there has been a new invention that has occurred in the last few decades, the yoga "mat", which is commonly made of some sort of synthetic rubber or plastic material. This has lead to the idea that "yoga" is to be practiced "on" such a mat. Since the yoga mat is designed to be used primarily for asanas (physical postures), its invention has led to even further distortion of the true yoga. This is not to lessen the fact that through the mastery of asana, we lessen the natural tendency for restlessness and are increasingly able to meditate on the infinite, making it clear the greater purpose of our physical practice is to facilitate the mindfulness and focus necessary to attain our goal.

Along with the recent reference to yoga "on the mat", there has been a subsequent reference to yoga "off the mat" to describe some "other" form of yoga. A Google search presently reveals over 3,000,000 results for the keywords "yoga off the mat.” While it’s a good thing that students are recognizing that there are some other important yoga practices, the mere fact that the expression "yoga off the mat" has come into vogue implies that the default position that real yoga is always "on" some synthetic "mat". This is a good example of how the ancient tradition of authentic yoga is set aside for the sake of promoting a modern and limited (mostly physical) form of yoga through all of the yoga business channels and so-called yoga “communities.”

Now there’s a yoga industry. Yoga or most everything using the name "Yoga" has gotten so big and has had such great commercial success that there is now even a business category known as the "Yoga Industry". Googling the keywords "Yoga Industry" reveals over 28,000,000 results. The latest survey (2016) conducted by Yoga Journal magazine (USA) reports that it is a $16.8 billion dollar per year industry, and that over 37 million people in US are regular practitioners of yoga and about 80 million more are interested in yoga or likely to try it.

Modern yoga is promoted commercially by the use of oxymorons. An oxymoron is a phrase that combines two opposite meanings which do not go together in reality, often having a humorous effect. Real yoga is an inner experience of the union between the individual self and the Universal Self, and therefore "yoga studio" and "yoga class" fall into the category of oxymorons. The following list includes some examples of other phrases that are often considered to be oxymorons:

Authentic replica
Balding hair
Bittersweet
Civil unrest
Clearly confusing
Confirmed rumor
Deafening silence
Dry lake
Ill health
Open secret

Let us remember that the goal of Yoga IS Yoga: The goal or destination of Yoga is Yoga itself – union itself, of the little self and the True (or Universal) Self, a process of awakening to the pre-existing union that is called Yoga. There is too much to be said here in one article to give a final or all-inclusive definition of the term Yoga – which can be described in different ways. But it has to do with the realization, of and through, the direct experience of the pre-existing union between Atman and Brahman, Jivatman and Paramatman, and Shiva and Shakti, or the realization of Purusha standing alone as separate from Prakriti. The mere fact that one might do a few asanas or stretching sequences using the physical body doesn’t in itself mean that one is headed towards that highest union referred to as Yoga.

Approaches to the True Goal of Yoga (Part 2)

The history of Yoga may be conveniently divided into the following four broad categories: Vedic Yoga, Pre-classical Yoga, Classical Yoga, Post-classical Yoga.

There are those who may find the information in this article of interest. Some might find it offensive. So why is this information being posted in this blog ? Simply stated, it is here to serve that number (no matter how small) of you who have come to realize that Yoga is far more than we generally see these days. Some of you may feel completely outnumbered by the current wave of distortion and devolution of Yoga. You may feel misled, confused, and alone because your personal perspective and journey seem out of alignment with your peers and the popular so-called teachers and styles that are competitive in the yoga “business.”

If you are a sincere seeker and devotee of the higher, authentic goals of yoga you may find you are sometimes on an exasperating journey and other times on one that is filled with joy. In the long run, you will certainly conclude it is infinitely worth the challenges and effort along the way.

Stay tuned, coming up next; “Approaches to the True Goal of Yoga (Part 3).”

Rae Indigo is ERYT 500

Plant-Based Vs Animal-Based diets – What Does Science Say?

Plant-Based Vs Animal-Based diets - What Does Science Say?

(References in brackets follow)

– US National Library of Medicine – National Institutes of Health [1].

The number of studies using dietary quality indices to compare restrictive diets with omnivorous diets is limited. One study reports the use of an Alternate Healthy Eating Index (AHEI) to examine the nutritional adequacy and quality of a low-fat vegan diet compared to a more conventional diet in type 2 diabetes patients. Patients switching to the low fat vegan diet significantly improved their AHEI score in every food category with a substantial increase for the fruit and vegetable components. Patients switching to the conventional diabetes diets did not improve their AHEI score. The increase for the AHEI score was accompanied with a significant improvement of intake of several nutrients. Moreover, this study reported that the mean vitamin B-12 intake of the low fat vegan diet remained within the recommended range even without supplement use. This was likely due to the inclusion of several vitamin B-12 fortified foods in the diet.

The aim of the present study was to analyze and compare the nutrient intake and the diet quality of vegans, vegetarians, semi-vegetarians, pesco-vegetarians and omnivorous subjects at least 20 years old.

In conclusion, results concerning body weight, nutritional intake, nutritional quality and quantity are in line with the literature on restricted and prudent diets versus unrestricted omnivorous diets. The use of indexing systems, estimating the overall diet quality based on different aspects of healthful dietary models (be it the US Dietary Guidelines for Americans or the compliance to the Mediterranean Diet) indicated consistently the vegan diet as the most healthy one. Adaptation with specific components (e.g., soy drinks instead of milk; inclusion of other polyunsaturated fat sources instead of fish) may increase the relation with different types of healthful diets, and this especially for the MDS (Mediterranean Diet Score) system.

– Health effects of vegan diets. Craig WJ [2)

Compared with other vegetarian diets, vegan diets tend to contain less saturated fat and cholesterol and more dietary fiber. Vegans tend to be thinner, have lower serum cholesterol, and lower blood pressure, reducing their risk of heart disease. However, eliminating all animal products from the diet may increase the risk of certain nutritional deficiencies. Micronutrients of special concern for the vegan include vitamins B-12 and D, calcium, and long-chain n-3 (omega-3) fatty acids. Unless vegans regularly consume foods that are fortified with these nutrients, appropriate supplements should be consumed. In some cases, iron and zinc status of vegans may also be of concern because of the limited bioavailability of these minerals.

– Diet and body mass index (BMI) in meat-eaters, fish-eaters, vegetarians and vegans [3].

Age-adjusted mean BMI was significantly different between the four diet groups, being highest in the meat-eaters (24.41 in men, 23.52 in women) and lowest in the vegans (22.49 in men, 21.98 in women). Fish-eaters and vegetarians had similar, intermediate mean BMI. Differences in lifestyle factors including smoking, physical activity and education level accounted for less than 5% of the difference in mean age-adjusted BMI between meat-eaters and vegans, whereas differences in macronutrient intake accounted for about half of the difference.

Conclusions: Fish-eaters, vegetarians and especially vegans had lower BMI than meat-eaters. High protein and low fiber intakes were the factors most strongly associated with increasing BMI.

– Nutritional Update for Physicians: Plant-Based Diets [4].

Physicians looking for cost-effective interventions to improve health outcomes are becoming more involved in helping their patients adopt healthier lifestyles. Healthy eating may be best achieved with a plant-based diet, which we define as a regimen that encourages whole, plant-based foods and discourages meats, dairy products, and eggs as well as all refined and processed foods. We present a case study as an example of the potential health benefits of such a diet. Research shows that plant-based diets are cost-effective, low-risk interventions that may lower body mass index, blood pressure, HbA1C, and cholesterol levels.

Conclusion: A healthy, plant-based diet requires planning, reading labels, and discipline. The recommendations for patients who want to follow a plant-based diet may include eating a variety of fruits and vegetables that may include beans, legumes, seeds, nuts, and whole grains and avoiding or limiting animal products, added fats, oils, and refined, processed carbohydrates. Among the major benefits for patients who decide to start a plant-based diet are the possibilities of reducing the number of medications they take to treat a variety of chronic conditions, lower body weight, decreased risk of cancer, and a reduction in their risk of death from ischemic heart disease.

– The Health Advantage of a Vegan Diet: Exploring the Gut Microbiota Connection [5].

Few studies include vegan subjects as a distinct experimental group, yet when vegan diets are directly compared to vegetarian and omnivorous diets, a pattern of protective health benefits emerges. The relationship between diet and the intestinal microbial profile appears to follow a continuum, with vegans displaying a gut microbiota most distinct from that of omnivores, but not always significantly different from that of vegetarians. The vegan gut profile appears to be unique in several characteristics, including a reduced abundance of pathobionts and a greater abundance of protective species. Reduced levels of inflammation may be the key feature linking the vegan gut microbiota with protective health effects.

– A vegan regimen with reduced medication in the treatment of hypertension [6].

Twenty-nine patients who had suffered from essential hypertension for an average of 8 years, all receiving long-term medication for hypertension, were subject to therapy with vegan food for 1 year. In almost all cases medication was withdrawn or drastically reduced. There was a significant decrease in systolic and diastolic blood pressure. A number of reported symptoms disappeared. There was a significant improvement in a number of clinical variables as well as a significant change in various biochemical indices such as urea, haptoglobin, cholesterol and triglyceride concentrations in blood. Subjectively all patients reported improvement. Selected patients, with a fear of side-effects of medication, who are interested in alternative healthcare might replace conventional medication with this dietary regimen.

– Vegan regimen with reduced medication in the treatment of bronchial asthma [7].

Thirty-five patients who had suffered from bronchial asthma for an average of 12 yr, all receiving long-term medication, 20 including cortisone, were subject to therapy with vegan food for 1 yr. In almost all cases, medication was withdrawn or drastically reduced. There was a significant decrease in asthma symptoms. Twenty-four patients (69%) fulfilled the treatment. Of these, 71% reported improvement at 4 months and 92% at 1 yr. There was a significant improvement in a number of clinical variables; for example, vital capacity, forced expiratory volume at one sec and physical working capacity, as well as a significant change in various biochemical indices as haptoglobin, IgM, IgE, cholesterol, and triglycerides in blood. Selected patients, with a fear of side-effects of medication, who are interested in alternative health care, might get well and replace conventional medication with this regimen.

– A Worksite Vegan Nutrition Program Is Well-Accepted and Improves Health-Related Quality of Life and Work Productivity [8].

The aim of this study was to determine the acceptability of a worksite vegan nutrition program and its effects on health-related quality of life and work productivity. The vegan group reported improvements in general health, physical functioning, mental health, vitality, and overall diet satisfaction compared with the control group. The vegan group reported a 40-46% decrease in health-related productivity impairments at work and in regular daily activities.Conclusions – A worksite vegan nutrition program is well-accepted and can be implemented by employers to improve the health, quality of life, and work productivity of employees.

– Dr. T. Colin Campbell (professor emeritus of nutritional sciences at Cornell University and co-author of "The China Study").

T. Colin Campbell, who argues that a vegan diet is healthier than diets that include meat and dairy products, is professor emeritus of nutritional sciences at Cornell University and co-author of "The China Study."

“Yes: Cut Animal-Based Protein” says Dr. Campbell: “Our findings, published in top peer-reviewed journals, pointed away from meat and milk as the building blocks of a healthy diet, and toward whole, plant-based foods with little or no added oil, sugar or salt.

“Historically, the primary health value of meat and dairy has been attributed to their generous supply of protein. But therein lay a Trojan horse.

“More than 70 years ago, for example, casein (the main protein of cow's milk) was shown in experimental animal studies to substantially increase cholesterol and early heart disease. Later human studies concurred. Casein, whose properties, it's important to note, are associated with other animal proteins in general, also was shown during the 1940s and 1950s to enhance cancer growth in experimental animal studies.

“In my lab, from the 1960s to the 1990s, we conducted a series of studies and published dozens of peer-reviewed papers demonstrating casein's remarkable ability to promote cancer growth in test animals when consumed in excess of protein needs, which is about 10% of total calories, as recommended by the National Research Council of the National Academy of Sciences more than 70 years ago.

“Some of the most compelling evidence of the effects of meat and dairy foods arises when we stop eating them. Increasing numbers of individuals resolve their pain (arthritic, migraine, cardiac) when they avoid dairy food. And switching to a whole-food, plant-based diet with little or no added salt, sugar and fat, produces astounding health benefits. This dietary lifestyle can prevent and even reverse 70% to 80% of existing, symptomatic disease, with an equivalent savings in health-care costs for those who comply.

“Based on the scientific evidence, and on the way I feel, I know beyond any doubt that I am better off for having changed my diet to whole and plant-based foods.”

References:

[1] – Turner-McGrievy G.M., Barnard N.D., Cohen J., Jenkins D.J., Gloede L., Green A.A. Changes in nutrient intake and dietary quality among participants following a low-fat vegan diet or a conventional diet for 22 weeks.

[2] – American Journal of clinical nutrition – May, 2009

[3] – International journal of obesity and related metabolic disorders: journal of the International Association for the Study of Obesity – June 2003

[4] – The Permanente Journal – Spring 2013

[5] – Nutrients Journal – 2014

[6] – British Journal of Nutrition – 1984

[7] – The Journal of Asthma – 1985

[8] – Annals of Nutrition and Metabolism – 2010

Rae Indigo is ERYT 500

How the Benefits of Yoga Transcend Conventional Exercise Regimes

Yoga starts by learning how to develop self-awareness and feel good about the physical body. It shapes and tones the body, helps with flexibility and the development of balance and strength, but it doesn’t end there. Additionally, it helps you become more focused in life and discover your inherent happiness. It slows down your thoughts, and quieting the mind helps the mind and body relax and be at peace.

But, for yoga to be more than a physical work out, you’ll need to skip the trendy yoga classes that are almost entirely focused on weight loss, or looking hot, and commit to a high-quality practice that encompasses more of yoga’s original teachings.

Conventional exercise trends such as Zumba, Tae Bo, Jazzercise, P90X and Insanity may come and go. And sadly, many styles of yoga (especially in the West) fall into this category. They promise a “quick fix” and eliminate the details and the depth of a thorough yoga practice. This “workout” style of yoga can be a popular entry point for students, however, it often leaves them unsatisfied (sometimes injured) and seeking more. Instead of seeking instant gratification and a hasty means to a temporary state of health, try a quality, “full spectrum” yoga for a full, meaningful and safe experience.

“Full-Spectrum” Yoga Practice:

Most serious students, at some point, need depth in their yoga practice to achieve optimal health and wellness along with long-lasting results. If your practice is purely physical, you’ll probably get bored and burn out quickly. Yoga that provides both insight and fitness is a great way to maintain a balanced practice with profound depth. This way you get fit and continuously learn and evolve while having an enjoyable experience. A properly taught and guided yoga practice is designed to provide deep insights on alignment along with techniques that bring your attention to the simplicity of the breath. After such a practice session you feel more grounded in both your body and your mind. It’s this experience of a mind-body connection that often produces those endorphins that makes you feel blissed-out and provide a real depth and richness in your practice.

A good yoga practice accompanied by proper guidance and instruction from an experienced, registered yoga teacher (ERYT) will help you to find (and apply) the value of its teachings in everyday life. Unlike a simple work-out program, yoga classes often have a specific focus or theme (intention) that is interwoven throughout an asana sequence. Themes can take a variety of purposes, such as balance/centering, calming/relaxing, breathing/meditation, healing/therapeutic, etc. When you practice with a vision and intention, it gives you insights and a purpose that goes well beyond the physical poses.

How the Benefits of Yoga Transcend Conventional Exercise Regimes

Remember that your physical body will go through many different evolutions over time as you grow with your yoga practice. Some asanas and techniques you will achieve with relative ease, others you won’t. Keep it fun, and they’ll be a great way to keep your vitality. A strong yoga practice teaches you to cherish life and the things that matter most to you.

There is no limit to the ways you can approach most asanas. The subtle nuances that you can observe will work to advance your practice. Through mindfulness and awareness, you’ll find revelations in your body that are fascinating and keep you longing for more. When you intellectualize the physical postures and your approach to them, you can rethink and rework them, attaining a healthy alignment.

Overall, everyone wants to be healthy, fit and at their best. Working out using conventional methods like those typically found in a gym or fitness center is not a bad thing if done intelligently. In fact, yoga can be a great workout in itself or can be used to supplement and amplify other physical forms of exercise. So, it would be fine to say that fitness is an important part of most modern yoga systems, but it is only one part of a very dynamic process. Yoga practice can become an awesome way to align all the facets of your life so that you feel healthy and whole, while simultaneously exploring and exercising self-awareness and self-control. Yoga enables us to transcend our lower instincts and harness the true power of transformation.

Rae Indigo is ERYT 500

Choosing a Qualified Yoga Teacher…

Not at this time and likely not in the near future, will any type of national or international certification program for yoga teachers exist (*see note below for clarification). This is due to the traditional nature of Yoga instruction. Since antiquity, Yoga has been transmitted from teacher to student on a one-to-one basis. Comparatively recently, and mainly in the West, Yoga has begun to be offered to groups of students in a class format. The more advanced practices of Yoga are still the best when undertaken on a one-to-one basis, and only if you are fortunate enough to find a competent teacher who is willing to instruct you.

Any serious student seeking qualified instruction should avoid any Yoga teacher who views this science as a hobby or someone who reads a few books, takes a couple introductory Yoga courses and then decides to become a Yoga teacher. This can only work if they have spent sufficient time under the constant supervision of their own personal Yoga teacher. This relationship between teacher and student needs to be taken very seriously by both parties and can never be entered into lightly.

There are competent teachers available, but you may just have to search them out. When seeking a competent, qualified Yoga teacher there are certain minimum requirements to look for that they should demand of you as their student. Seven of the most basic ones follow:

1. Daily practice of Yoga asana (postures), breathing, and meditation. To make progress in Yoga a serious commitment to daily practice is necessary. Only when a teacher has this support will they be able to build the solid foundation of experience that is required before they can show others how to achieve that experience. This daily practice is also needed in order to maintain the strength and health necessary for the extraordinary demands of both teaching and learning.

2. Regular and frequent contact with a teacher is necessary simply because it’s impossible for a teacher to work effectively in a vacuum, and no one becomes so advanced in their practice that they do not need the guidance and support of their own teacher.

3. Study of the important Yoga texts; this is one of the five observances that are part of the essential eight "limbs" of Yoga practice (see #4, below). A teacher needs to have an intensive background of study that includes Patanjali’s Yoga Sutras, the Hatha Yoga Pradipika, the Bhagavad Gita, and other world philosophies that the student must be willing to learn.

4. The practice of ethical behavior which includes the five yamas (meaning "restraints"):

Nonviolence
Truthfulness
Nonstealing
Periods of celibacy
Nonhoarding

…and the five niyamas (meaning "observances"):

Purity
Contentment
Tolerance
Study
Remembrance

The yamas and the niyamas are the first two limbs in Patanjali’s system of classical Yoga (called "Ashtanga Yoga"). The remaining six limbs are:

Physical exercises (asana)
Breathing techniques (pranayama)
Withdrawal of the mind from the senses (pratyahara)
Concentration (dharana)
Meditation (dhyana)
Absorption, or ultimate union with the self (samadhi)

*Note: These eight limbs must be developed simultaneously. The ethical guidelines of the yamas and niyamas are a part of Yoga practice not simply for moralistic reasons but because they support and protect the student during the unfolding of personal experience in meditation. A teacher needs this support and protection for the same reasons as well as to help reduce the interference of personal ego in the teaching process. An ethical Yoga teacher conducts classes in a responsible, safe, and aware manner. They will never organize classes that are too large for each student to receive individual attention. They will never push students beyond their limitations. And of grave importance, sexual involvement with students is absolutely prohibited.

5. A healthy vegetarian or vegan (plant-based) diet. Although you do not need to be a vegetarian/vegan to practice Yoga, a Yoga teacher must conform to different and stricter standards. Someone who is taking responsibility for teaching others how to use Yoga meditation techniques must have developed the steadiness and nonviolent attitude that can only be attained through a vegetarian or vegan diet. It goes without saying that a teacher should not smoke or use drugs (other than prescription medication) or misuse alcohol.

6. Training in basic anatomy and the effects of Yoga techniques is very important. A teacher must be able to vary certain techniques according to each student’s ability and know how to coach and advise students with common medical conditions such as hypertension, arthritis, back problems and other disorders. A teacher should also be able to recognize when a student needs professional psychological counseling plus be familiar with community services that are available to help the student.

7. The teacher must have the ability to separate Yoga from religion and to teach their students the same. Yoga is not a religion; it predates Hinduism, as well as all known religious practices, and its techniques have been used throughout the world since before recorded history. Yoga is a systematic science of nonreligious, transcultural techniques which can help the practitioner to develop greater self-knowledge and awareness. The texts of Yoga are not scriptures but rather handbooks (or guidelines) of how to use the techniques safely and what kinds of experiences may possibly be expected.

Hopefully, this article will give you some idea of the qualifications that are generally accepted as important. Get a good solid base in your own practices while under the direction of a qualified teacher, read and study about Yoga practice and philosophy, and build strength, awareness, and health, including the adaption of a vegetarian or vegan diet. If you then would like to advance and become a teacher, remember, teaching is hard work, and if you try to do it without being in top condition physically and mentally, you will do a disservice both to yourself and your students.

*Note on certification: There's a difference between credentialing and certification and although certification has not yet achieved national/international recognition, Rae Indigo runs a highly credited certification school, recognized by the Yoga Alliance among others. Rae teaches 200 & 300 hour Yoga Certification. The focus of her trainings is teaching students to heal using yoga, and to create sequences that are effective for the group or individual being guided.

Rae Indigo is ERYT 500

Problems Athletes May Have on a Vegan Diet and Solutions…

More and more competitive athletes are beginning to try a vegan diet, but for many it’s hard for them stick with it. They start with sincere intentions to improve their health naturally along with benefiting their performance by changing to a plant-based, cruelty-free diet. Why then do so many revert back to consuming animal products? The answer is simple, there’s just not enough information out there.

This article is meant to help. Here are three common problems athletes report after switching to a vegan diet along with their solutions:

#1: Constant hunger:

Active people naturally need more protein than the average person does. Often when animal products are eliminated from the diet, so is a large portion of the dietary protein. Without adequate protein in the diet, carbohydrates consumed will enter the bloodstream faster, causing insulin levels to rise rapidly (spike), and then a short time later decline (crash). With protein and/or a snack added to each meal this “crash” is not likely to occur. Protein complements the carbohydrate, allowing it to enter the bloodstream at a steady rate, thereby delaying the onset of hunger and sustaining necessary energy levels.

Another thing that sometimes happens when animal products are eliminated, is a large portion of the dietary fat is also eliminated. Cutting all fat out of the diet is not the goal, although saturated fat should be discouraged for optimum performance. A very low fat diet is okay for a low to moderately active person. On the other hand, a highly active person, especially an endurance athlete who has adopted a plant-based diet, will need to assure they’re getting enough good quality fats in their meals.

Similar to protein, fat helps to slow the rate at which the carbohydrates enters the bloodstream, thus providing sustained, consistent energy. Dietary fat also helps the absorption of fat-soluble vitamins such as vitamin E. Vitamin E is a powerful antioxidant that will help quicken the recovery process. Cold pressed oils such as flax and hemp are extremely valuable to the vegan athlete. Both flax and hemp oils contain omega-3 fatty acids, and, most importantly, have anti-inflammatory properties. These oils vastly speed the recovery and repair of soft tissue damage, which commonly occurs with a regime of daily training.

Athletes and Veganism (With / Video)…

Let’s start with a partial list of well known (and successful) vegan athletes:

David Carter, 28 year old, 300 pound NFL defensive lineman.
John Joseph, 53, Ironman champion and rockstar.
Venus and Serena Williams, 35 and 36 respectively, tennis ace sisters and Olympic tennis champions.
Scott Jurek, 32 year old American ultramarathoner.
Nick and Nate Diaz, 32 and 30 respectively, UFC (ultimate fight champions) brothers.
David Smith, 37 year old, gold medal winning Olympic rower.
Timothy Shieff, 27 year old free-running ninja and World Freerun Championship winner.
Tia Blanco, 18, American pro surfer, yogi, and winner of the women’s final 2015 ISA World Surfing Games (WSG).
Brendan Brazier, 40, former professional Ironman triathlete, a bestselling author and magazine editor.

And to further destroy the myth that a plant-based diet lacks the necessary protein to build large muscles, watch this YouTube video…

There are plenty of highly opinionated viewpoints when considering whether veganism can fully sustain a weekly regimen of athletic training (swimming, cycling, running, weight lifting, sports etc.). Two common and opposing viewpoints are the questions; if a plant-based diet does not give the body all the nutrition it needs, could it actually be dangerous for a highly active athlete’s brain and/or body? And, on the other hand: if a plant-based diet is actually nutritionally sufficient, then could meat-eaters be engaging in unnecessary or unethical consumption of excessive and potentially metabolically damaging protein sources?

The plant-based diet community claims that one of the primary advantages is the acid-forming properties of meat and dairy products, compared to the relatively non-acidic (or alkaline) forming properties of whole plant-based foods. The logic seems sound: an excessively acidic blood pH results in inflammation, and thus impairs recovery. Additionally, this Inflammation is linked to cancer, heart disease, and strokes.

One reason for the increased acidity of a meat-based diet is that animal protein is richer in sulfur-containing amino acids that increase production and excretion of sulfuric acid during their metabolism. When this acidity reaches a certain point the body can actually leach calcium from the bones to neutralize the acidic condition.

Lemons, limes and grapefruits are all acidic, but when they’re broken down in the body, what remains are buffering alkaline minerals. Perhaps more readily available than in any other food, the minerals found in freshly extracted green vegetable juice travels quickly throughout the body and offers a buffering effect against acids. Many healthy vegan diets include large amounts of juicing and/or blending, primarily due to the nutritional density and ease of digestion of blended slurries of vegetables, fruits or nuts. Since these foods are easily digested and absorbed, they consume less energy to produce more energy, and this may allow for a healthier gastrointestinal state in the exercising athlete. Indeed, many athletes who switch to a plant-based diet feel an immediate surge in energy.

It is more than possible for an athlete to thrive on a plant-based diet. In fact, anecdotal evidence confirms that eating in such a manner will improve athletic performance, taking you to new levels. Both professional and amateur athletes know the key to performance is to make sure that they eat enough calories with plenty of protein and carbohydrates to keep performing at peak levels. This is entirely possible, and in some ways easier, with a plant-based diet.

The foundation of any healthy and successful diet is consistency. Vegan athletes need to train hard and stick to a solid nutrient-dense, plant-based diet at least 90–95% of the time to get the results they want. The best way to keep up this consistency is to choose nutritious foods that you can look forward to eating every day, when you enjoy your diet, you will have no problem sticking with it.

Doing it right or doing it wrong?

Probably the most cited disadvantage of a vegan diet is the potential for certain nutritional deficits, and one common mistake for athletes who make the switch is not eating a wide enough variety of colors in whole plant foods. When athletes initiate a vegan lifestyle, they need to make sure they are getting adequate sources certain nutrients not commonly found on a plant-based diet. Obviously, based on the great success of athletes that consume a plant-based diet, it seems to be quite possible to do it right and avoid the deficiencies and risks of un-intelligent shopping and eating habits. This will be the subject of the next article. So, stay tuned…coming soon; “Problems Athletes May Have on a Vegan Diet and Solutions”

Rae Indigo is ERYT 500

Transitioning from Vegetarian to Vegan…

Most vegans agree, it's more important (and easier) to change your diet one step at a time; if you are currently a vegetarian you probably have already realized that. First you went vegetarian and stayed with that for a while. Plus you learned how to make it work for you, including smart shopping, cooking, eating out, dealing with awkward social situations, etc.

Now, you can do almost exactly the same thing, it’s still a gradual transition, but it just takes it another step further. Going vegan from vegetarian is actually quite easy.

But let’s make sure we're on the same page. "Vegetarian" means you had to say goodbye to any foods for which an animal had to actually give up its life, which meant meats of all kinds (yes, including chicken and fish) and any foods which contain products or byproducts of these animals (a few examples include some soup broths, pasta sauces, lard and fish oil).

As a "vegan" you will necessarily need to give up all the other animal products, even those which the animals did NOT have to lose their life for, including eggs, dairy products (milk and cheese), and honey. So the real challenge mission, if and when you chose to accept it, is to go vegan which means saying farewell to these things also.

You have probably already taken the biggest step, and that is the proper attitude and mindset necessary to make these positive dietary changes. Keep in mind; you have already accomplished this on the road to becoming a vegetarian.

Transitioning from Vegetarian to Vegan…

Now to go Vegan, here is a recommended “step by step” way to proceed:

1.Remove the eggs in the diet first. Eggs are easy to remove from your diet. Tofu is a great replacement for eggs such as in scrambled tofu and faux egg salad. And foods like pancakes and French toast are delicious and nutritious with the simple substitution of flax eggs. You can always resort to a vegan egg substitute like EnerG Egg Replacer

2.Next, remove the dairy milk and replace with non-dairy milks. There are so many out there to try, including almond milk, oat milk, rice milk, cashew milk, and the list goes on. I recommend you buy a few different brands and types of non-dairy milk and do some taste testing to find one you like.

3.Learn to live without butter (and without margarine). There’s a great dairy-free vegan butter substitute called Earth Balance (organic/whipped). It tastes quite rich and buttery, has a smooth consistency and is reasonably priced. As an added bonus, it is also gluten-free, non-GMO, and, unlike most margarine, it has no hydrogenated oils. It is also possible to make your own vegan butter, just go to this site.

4.Now a tough one perhaps? Cheese! Many people claim they could never give up cheese, some insisting they’re addicted to it. Could this be true? Yes, bovine lactation fluids are addicting. Believe it or not, when samples of cow's milk have been analyzed, it is found to contain traces of morphine. Cows actually produce this chemical (along with codeine and other opiates) in their livers and it can (and usually does) end up in the milk. Anyone can discover how to live life without cheese! As a cheese substitute in cooking try nutritional (good tasting) yeast (aka “nooch”) it’s packed with nutrition, particularly B-vitamins, folic acid, selenium, zinc, and protein) or miso (use instead of salt and in place of cheese in pestos and soups. You can add it to quiches, sauces, etc. Always add miso toward the end of cooking, since heating miso can kill its wonderful enzymes). Additionally, every day more and more vegan cheese substitutes are available on the market.

3 additional tips:

1.Read this blog article on Vegan Nutrition – https://www.raeindigo.com/vegan-nutrition-addressing-your-concerns/

2.Give up honey, many don’t realize it’s an animal product (the fact is that honey is made from nectar the worker bees regurgitate, which is a polite way of saying bee vomit) – replace it with a plant-based sweetener.

3.One last subject of concern: “The protein myth…” Should you believe the hype about vegans being deficient in protein intake? This is almost a joke! Why, because it’s ridiculously easy for a vegan diet to meet all the recommendations for protein by simply maintaining adequate calorie intake. Strict planning or food combining is not necessary to insure ample protein intake. The key for vegans is to eat a varied diet. Almost all plant-based foods except for alcohol, sugar, and fats provide some protein. Vegan sources include: Legumes (beans, lentils, chickpeas, peas), tofu, tempeh, seitan, peanut butter, non-dairy milks, almonds, mushrooms, rice, quinoa, whole wheat bread, potatoes, broccoli, dark leafy greens (spinach, kale, Swiss chard, collard greens, etc.) and the list goes on. Additionally, store-bought meat substitute products and veggie burgers are also quite high in protein!

Stay tuned…Coming soon, “Yoga and Veganism”

Rae Indigo is ERYT 500

Snacking – Vegan Style (W/Bonus Recipe)…

Having quick, simple, healthy and vegan-friendly snacks on-hand doesn’t have to be hard by any means. Actually, with a little planning, it can be quite easy. It’s really fun and simple to keep your fridge stocked with plenty of fresh fruit and vegetables, a sure way to get most of the nutrients you will need to keep your body and mind fueled. Combining your produce with nuts, nut butters and seeds will make your snack even more substantial. These snacks are not just for strict vegan, but for anyone looking for some handy, healthy snacks. Naturally, fruit and veggies are great snacks and should be at the top of anyone’s snacking list. However, here’s a list of other snack ideas.

Some of the Healthier Vegan Snack Ideas:

Vegan yogurt with granola or fruit
Baked tofu, store-bought or homemade
Tofu jerky
Pretzels
Rice cakes with peanut butter or jam
Edamame
Granola
Kale chips
Vegan trail mix
Sweet potato fries
Pita and hummus
Pita and baba ghanoush
Dates (watch these, very high in calories)
Apples, bananas or celery with peanut butter or another nut butter
Nuts, sunflower seeds
Applesauce
Dried fruit
Granola bars or protein bars
Banana chips
Dehydrated fruit leathers
Crackers with olive tapenade
Chips and salsa
Chips and guacamole
Veggies with goddess dressing
Cucumbers with vegan sour cream
Frozen grapes
Soy nuts
Popcorn (really good with nutritional yeast)
Sesame sticks
Graham crackers (not Honey Grahams)
Roasted chickpeas
Crackers with pesto
Chips with bean dip (store bought or homemade)
Homemade granola bars
Bagel with peanut butter, hummus or guacamole
Vegan muffins
Vegan brochette

A Bit Less Healthy Snack Ideas:

Vegan ice cream
Vegan cookies
Vegan deli meats wrapped with vegan cheese
Frozen hash browns, French fries or tater tots
Vegan chocolate
Vegetarian pepperoni slices
Fried or baked zucchini chips

*Note: It’s best to avoid vending machines, though the snacks served by them may be convenient, the vegan options (if there are any) are often lacking the nutrients you need. They’re also not the best sources of energy.

Tips:

Make an extra large (or double) batch of muffins, and cookies, etc. and freeze them.
Clean and cut your fruits and veggies for the week ahead and put them in the fridge until you’re ready.
Soak your nuts and seeds in advance and dehydrate them and they’ll be ready to grab and go.
If a dip will be part of your weeks’ snacks menu, prepare it ahead of time and refrigerate.
When planning your meals for the week, plan your snacks also.

Bonus Recipe:

Vegan Cheese Dip

1 Can – 15½ oz. Great Northern, Navy or Cannellini Beans (drained)
½ Cup – Roasted Red Pepper (or Pimiento)
3 Tbsp. – Nutritional Yeast
3 Tbsp. – Fresh Squeezed Lemon Juice
3 Tbsp. – Sesame Tahini
1 tsp. – Sea salt
1 tsp. – Yellow Mustard
1 tsp. – Onion Powder or Granulated Onion (not onion salt)

Put everything in a food processor and blend until smooth. Can be stored in fridge for up to a week.

Stay tuned…Coming soon…The next series of articles will cover the spiritual/mental/emotional aspects of a vegan diet and lifestyle.

Rae Indigo is ERYT 500