Alternative Therapy: Yoga, An Ancient Technique for Treatment of Irritable Bowel Syndrome

Yoga as an integrated form of exercise may have a substantial and positive effect in reduced symptoms and treatment of irritable bowel syndrome (IBS), epidemiological studies suggested.

Irritable bowel syndrome (IBS) is a disease affecting the large intestine., Including symptoms of cramping, abdominal pain, bloating, gas, and diarrhea or constipation.

Yoga, the ancient technique for harmonized external and internal body well beings, through breath control, meditation, bodily movement and gesture … has been well known for people in Western world and some parts in Asia due to health benefits reported by various respectable institutions 'research and supported by health advocates.

In a randomized controlled trials to compare the efficiency of yoga with usual care, nonpharmacologic, or pharmacologic interventions for patients with IBS through reviewing literature published on databases of MEDLINE / Pubmed, Scopus, the Cochrane Library, CAM-QUEST, CAMbase, and IndMED up to November 2015, after selected studies satisfied the criteria and guidelines, researcher filed the following results

1. Yoga participants expressed a significant beneficial effect over conventional treatment in IBS,

2. Yoga intervention demonstrated a significantly reduced bowel symptoms, IBS severity, and anxiety.

3. Yoga group exhibited an improved quality of life and physical functioning in comparison to other treatment groups.

4. Yoga group also showed a little or no adverse effects in the selected studies

Dr. Schumann D, the led authors said, “The findings of this systematic review suggest that yoga may be a feasible and safe adjunctive treatment for people with IBS”. However, after taking into account the other con founders, he continued, “no recommendation can be made regarding yoga as a routine intervention for patients with IBS because of major defects in study methods”.

Further analysis into the study of total of 51 participants of adolescents (14-17 years) randomly assigned to a standardized 6-week twice weekly Iyengar yoga group-based program or a wait-list usual care control group, conducted by the University of California , scientists filed the results as follow

1. Yoga group showed a significant improvement of improved physical functioning

2. I compared to control, yoga participants also reported significantly improved IBS symptoms, global improvement, disability, psychological distress, sleep quality, and fatigue

3. 46% of YA reported a minimally clinically significant reduction in pain

4. At the end of the intervention, YA group in postleson also reported a reduction of worst pain, constipation, and nausea.

After taking into account of other confounders, Dr. Evans S, the led author indicated, “The findings suggest that a brief IY intervention is a feasible and safe adjunctive treatment for young people with IBS, leading to benefits in a number of IBS-specific and general functioning domains for YA” and “yoga interventions may be most fruitful when developmentally tailored “.

Further studied illustration of 35 adult participants meeting ROME III criteria for IBS enrolled, 27 of the 35 participants (77%) completed treatment and pre- and post-treatment visits (89% women, 11% men; M (SD) age = 36 (13)), and 20 of the 27 (74%) randomly assigned to 16 biweekly group sessions of Iyengar yoga or a walking program and 6-month follow-up, found that:

1. Yoga group showed an improvement from pre-post-treatment when compared to control

2. Yoga group from pre-to post-treatment, also demonstrated significant reductions in IBS severity measures, visceral sensitivity and severity of somatic symptoms in comparison to walking group.

At 6 months followup, researcher said, “overall GI symptoms for walking continued to significantly decline, while for yoga, GI symptoms rebounded towards baseline baseline levels”.

The finding evidences suggested that yoga may be used as an adjunct intervention in assistance of standard therapy for treatment of irritable bowel syndrome (IBS).

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Alternative Therapy: Yoga, the Best in Reduced Risk and Treatment of Metabolic Syndrome

Metabolic syndrome is a condition of abnormal blood pressure, blood sugar, excess body fat around the waist … which can lead to early onset of diabetes, cardiovascular disease.

People who participated in yoga class regularly are likely to have a lower risk of metabolic syndrome development, a renounced study questioned.

Yoga, the ancient technique for harmonized external and internal body well beings, through breath control, meditation, bodily movement and gesture … has been best known for people in Western world and some parts in Asia due to health benefits reported by various respectable institutions 'research and supported by health advocates.

According to the Vanderbilt University School of Medicine, yoga, a form of physical activity that incorporates psychological components (eg, maintaining attention, relaxation) may process a health benefit in alleviated risk of metabolic syndrome and improved mental stress and quality of life.

In a sixty-seven adults at risk for MetS controlled (mean age [SD]: 58 [10] years; 50% male; 79% non-Hispanic White) in 12-week yoga program coupled with an evidence-based health education program (HED), in comparison to HED alone, researchers found that participants in the yoga program coupled with an evidence-based health education program (HED) showed a significant improvement of twice quality of life domains in compared health education group.

Dr. Sohl SJ, the lead author said, “implemented lifestyle education along with yoga to evaluate the potential unique effects of yoga on participants at risk for MetS”.

Furthermore, in another 12 weeks yoga lessons of 173 Chinese men and women aged 18 or above either assigned to either the yoga intervention group (n = 87) or the control group (n = 86), after taking into account other confounders, researchers indicative that yoga group showed a greater decline in waist circumference (p <0.001), fasting glucose (p <0.01), triglycerides (p <0.05), and MetS z score, in comparison to control.

Also, the yoga group expressed a significant improved general health perceptions (p <0.01), physical component score (p <0.01), and social functioning (p <0.01) domains score of HRQo with no difference in the enhanced systolic / diastolic blood pressures or high-density lipid protein cholesterol in both group.

Promisingly, the 2009-2012, 48-week randomized trial comparing comparative yoga vs.. stretching among under adults with the metabolic syndrome at the Universities of California, San Francisco and San Diego of 180 participants randomized and 135 (75%) completed the trial, at 12 moths, suggested that yoga participants displayed a magnificant reduction of fast glucose, insulin , and HbA1c and increase in HDL-cholesterol in compared to stretch group.

Taking altogether, yoga may be used as physical therapy in reduced risk and treatment of metabolic syndrome with greater effect in comparison to other forms of treatment in the article, but participants should always engage only to class tailored to their needs.

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Shakti – Invoking Your Goddess Energy

In Hinduism, it's believed the soul is meant to carry on, live through multiple lives before it can reach salvation. In each of these lives we are meant to overcome obstacles, develop resilience towards the negativity and hold on to those that love you because they are what make you stronger. I believe in this concept wholeheartedly and follow it by invoking my Shakti.

In deity worship your inner being identifies in mind, body and spirit with a divine energy. In idol meditation deities are symbolic of the simplistic state that transcends duality and is not constricted by mine or yours. All bees are divine, part of the cosmic universe but this eludes the simple and most intelligent minds.

The yogic sages of ancient India believed in energy fields, also known as quantum physics, by stating that a sulfur vibratory energy exists in all bees. Yogis relate this vibration energy to an expression of Shakti, the divine goddess power. That what is happening in reality, is Shakti's dance, which manifests as our being, thoughts, beliefs, and also the physical realm.

Hinduism believes that reality, while having no form or dimension, manifests itself as divine energy. Shakti, takes on the personifications of the energies that make up the world and our consciousness. Identifying with the Shakti in us, we bring about emotions and wavelengths that typically we are unaware of. Coming to the realization that we are a part of the divine cosmic universe and share with Her our fears, hopes and successes.

The Hindu idols and sculptures are powerful symbolic forms of energies that represent an array of emotions and cosmic forces. Meditating on a deity, a spiritual carving or a sculpture of divine nature aids in transforming consciousness. Even the simple presence of the form can bring transformative forces within the mind and heart. Protection, inner growth and a growing awareness of the divine bring forth the Shakti energy in all of us.

Goddess energy is identified as Durga, Kali, Lakshmi, and Saraswati – the cosmic energies of strength, beauty, and wisdom. Durga “the unfathomable one” is the cosmic warrior goddess, that battles ignorance and dispels darkness. Goddess Durga riding a lion, carrying weapons in her arms, her face shining with peace and compassion is the power behind sensational breakthroughs.

Durga's dark manifestation, Goddess Kali represents the dissolving power of time and the timelessness of deep meditation. Kali is beyond any norm and convention. Dark as the night, tongue thrust out, dancing on Shiva, with a garland of skulls she represents the stillness of meditation where no thoughts exist except for the realization of infinite space.

Sri Lakshmi or the Goddess of good fortune is the essence of abundance and harmony. As the deity of wealth and good fortune, standing on a lotus flower, she is the Shakti of prosperity and blissful benevolence.

Saraswati, pure flowing energy, creative inspiration, dressed in white, holding the sacred texts, mala beads and the veena, she is iconic of mantra fulfillment. Her swan, who beak can separate the milk of wisdom from the water of material existence, Saraswati's great gift is mental acumen that gives us discernment and leads us to find divinity in the world

Deity puja is a powerful way to free ourselves from egos, so we can identify with our Shakti in its purest form. When we invoke the goddesses as a source we open ourselves to the minority divine energy always present within us, ready to show us the way.

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Yoga, Nutrition, Organic Food, Health & Wellbeing Have All in Recent Years Become Very Much Stylish

As Gsy Life cave me the theme for this month; I am sat in Planet Organic on Tottenham Court Road, amidst a flurry of people rushing to bag their supplements, gluten free crisps & organic veg, it is rammed wall to wall with funky Yoga Mat's or bulging gym bags slung over shoulders. Queues are bustling and tills are bulging and there is a real buzz in the air. People are not only embrocing the new trend of wellbeing, they actually seem genuinely excluded to be taking care of themselves.

And yes, I feel stylish just being here! I've got the 'gear' on and have just ordered my healthy and nutritious salad, while taking a lunch break from training at a well-known London Yoga Studio, and yes it feels good to sit back and watch all this unwind in front of my eyes. I have spent much of my yoga career in and out of various global studios in all corners of the world, and, ironically a leading Yoga teacher based in LA recently expressed to me how much she loved that London 'was finally catching on!'

We are slowly but surely turning our backs on consuming vast quantities of fast and processed food, packed to the rim with refined sugar and salt, and lets be honest much more synthetic rubbish.

I mean we have all been there – constantly checking our phones, ignoring the aches of our bodies and cry for rest, grabbing that quick snack or processed meal because quite frankly we just do not have the 'time' to stop and prepare something healthy !

We have become a population of every time the phone beeps or we hear a new sound, the hormone cortisol level spikes, but the thing is this, our cortisol levels were originally created for us to be in a 'flight or fight' mode when we have a rather scary encounter with a bear in the forest whilst out hunting, not for reacting to every aspect of our modern day technology.

Our sleep quality has drastically declined, our levels or medication prescribed to combat stress and anxiety has ten folded, and quite simply we are losing touch with ourselves as human beings more and more.

Now, I am not the person to bang on about how we should be, in fact I have been guilty of all the above personally – and shock horror, sometimes still even with a studied level of awareness. I know first hand how checking our e-mails first thing in the morning, just after opening our eyes has become something of the norm. I worked in finance for 14 years and ignored my lower back pain, my stress levels constantly overwhelming me, and at one point on a secondment in Asia; finding myself among the rest of my colleges after a long day watching our three flashing screens, observing market fluctuations in an array of red and green, was quite simply to head to the local wine bar and remain there until we had completely blocked any signs from the mind or body to slow down.

So my point being is that whilst Yoga and Health and Wellbeing are certainly stylish, I hope that rather than become the next fad in the cycle of cool or the latest thing, that we practice becoming fully aware and continue to take responsibility for our own health and wellbeing.

When current trends are in fashion; we tend to go head first into everything all at once, and cursing ourselves for when we 'slip up', however would not it be wonderful if instead, we just allowed these positive changes in which ever form they come to manifest by simply caring for ourselves a little better, committing to recognizing when we do need to slow down, and when we are feeling overwhelmed or simply exhausted, actually taking the time to stop if only for a moment, perhaps cooking a healthy meal, as apposed to clicking on the escapism in the form of social media.

Personally, learning how to take better care of myself in a gradual and digestible manner allowed me the chance to reflect and become a lot more mindful, and with practice to just be a little bit kinder to myself, which sometimes also means enjoying cocktails with the girls and not feeling guilty for it, and most certainly eating that last bit of cake!

In yoga, we say our practice is life long, we practice to improve our quality of life, but not to be perfect. We practice for our bodies and our minds, not for our egos.

And I truly hope with all my heart people continue to educate themselves on the vast knowledge of nutrition & wellbeing, which right now is everywhere.

We are also so blessed to live on an island full of thoughtful, kind, educated and knowledgeable teachers to guide us on our path, it might just take us opening our eyes a little more to what is a current stylish trend, to making sustainable, positive and well balanced changes to live by.

And as a wise teacher once taught me, happiness is to be free, and freedom is to have choices.

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Heal Yourself and the Human Family by Embracing Your Heritage and Identity Together With Yoga

How well do you know the history of the human family? The following self-reflection may help you answer this question:

  • In what ways do you identify with Canada's dominant culture?
  • On a score of 1-10, how would you rate your relationship to your own culture?
  • How informed are you of history and ancestry?
  • Why is it important that each person learns about their culture, history and ancestry?
  • Is the information you learned about your race, culture and history accurate, and how do you know this to be true?

Indigenous societies place emphasis on the family and community more than on the individual; their reasons are worth understanding. In this family / community focus, there is no denial of self. In fact, some ancient wise ones instruct: judge thyself.

Living in the System

“No matter how long the night, the day is sure to come.” African Proverb

For a long night of at least 500 or maybe 2,000 years, people have been marginalized by the dominant, patriarchal system without inclusion of their heritage, values ​​and more. A person without heritage is cut off from her roots. As a rootless being, she experiences doubt, fear, anger, loss and depression. In addition, groups subjected to marginalization carry the heavy burden of oppressive systems which may result in trauma ongoing stress, mental health challenges and physical ailments.

The absence of accurate information, the mis-education around world history in general and African history in particular, is perpetuated by the dominant group. In a game of declaration of superiority, the dominant group ensures that everyone is fed inaccurate information that keeps the wheels running smoothly as it creates a privilege in social institutions for its own group.

Those not the dominant culture are labeled “other” and include people from racialized communities, Indigenous people, older adults, women and people with disabilities. The impact of the 'youth game' is even more troubling because youth are particularly ready for truth and change.

How can the individual who is not in the dominant group carefully care for her body and mind in order to thrive and not just survive? Philosophies and technologies meant to transform the person into a divine being also effectively repaired damaged states of mind and body during the process. Yes, these are the spirit-mind-body disciples of transformation or yoga. Yoga finds its way into lives and brings relief. It has become a strategy for survival. It is proven that the techniques balance the nervous system, enhancement breathing and reduce stress. A practitioner of yoga will also learn to focus her mind.

More questions to reflect upon:

  • Is stress reduction enough to end the negative impact of daily micro-aggression?
  • What benefit might there be in knowing the hidden legacy of one's ancestry?
  • Are you living up to what a divine being is capable of: a being filled with the highest virtue and wisdom?
  • Are you following the highest code of behavior given by the ancient systems of transformation or yoga?

Who are you?

Yoga proposals that the cause of suffering is misidentification of self; thinking you are someone or something you are not. That raises the critical question: who are you? And even, where are you from? Some respond, I am a spiritual being having a physical experience. This reply can be a double-edged sword.

Identifying with things of the mind and spirit can be problematic for someone who, for whatever reason, has little or no interest in her body or her heritage. By discounting the body and all things connected to it, the yoga practitioner may, like a new convert, embrace a new identity as a “yogi” and overlook her heritage, culture, and history.

Are you your physical body?

The philosophy of yoga reminds us that the journey to mind mastery is long and requires patience, practice and perseverance. In the end there is freedom from suffering. This liberation includes going beyond or not identifying with the physical body. In time, somewhere along the journey, the yoga practitioner gets it! “I am more than the physical body!” And with this realization that she is more than the body, the liberation philosophy often proves to be a diamond worth pursuing. If the person lives mostly in her head, the goal of liberation is imprisoned with both hands to treasure for life. The practitioner valve is validated with the glimpse of freedom.

Ancient systems of transformation or yoga

Yoga at a mundane level (with which many are familiar) can help the body and mind. However, these ancient systems of transformation found in different cultures offer much more. The practitioner can become wiser and more and more divine. And when she is merged with her heritage she becomes more confident while experiencing self and group esteem that was previously unknown.

A lover of truth will dig to know the history of ancient systems of transformation, her own heritage, and the ancient history of the human family. It is important to note that some historical stories and eras are difficult to face. Yet, healing the human family must include coming to terms with these painful moments and realities.

The greatness, dignity and divinity of the origins of civilization are waiting for the lover of truth to discover; she will also remember more of self, family and community. I welcome you to take this remarkable journey.

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How Yoga Helps to Avoid Sinusitis

Sinusitis is a medical condition where the patient sufferers from acute pain around the nose and forehead. Sometimes severe headaches. This article provides tips on how to combat with Sinusitis through Yoga.

Here are few asanas and breathing techniques which can be practiced on an empty stomach to get relief from Sinusitis.

Note: You must learn the techniques stated in this article from a trained instructor.

Breathing techniques

Breathing techniques are integral part of yoga. They help in elevating the energy and immunity levels. Reduce stress and thus bring relief from any kind of pain.

1. Ujjayi breath:

Ujjai means victory. This breath not only calms down your mind but also allows your lungs to flush the toxins from the body.

Dos & Don'ts:

  • While or after practicing Ujjai, you may experience dryness in your throat or glance dizziness. Drinking 4-5 liters of water a day helps.
  • If you had undergone any surgery specifically nose or throat, consult your doctor before practicing this breath

2. Kapalbhati:

Benefits:

  1. Unblocks the nostrils
  2. Elevates energy levels
  3. Improves blood circulation

Dos & Don'ts:

  • Ideal to practice with eyes closed.
  • After each round of Kapalbhati, relax for 15 seconds and observe your inhalation and exhalation.
  • Do not practice Kapalbhati if you have any of the following conditions:
    • Hernia
    • Liver ailments
    • Diarrhea
    • Lungs cancer
    • Ladies during periods or pregnancy
    • High blood pressure
    • Glucoma

3. Bhastrika:

This technique is called bellows breath.

  • It is an instant energizer.
  • Unblocks the nostrils.
  • Improves blood circulation.

Dos & Don'ts:

  • Do not practice Bhastrika if you have any of the following conditions:
    • Hernia
    • Liver ailments
    • Ladies during periods or pregnancy
    • High or low blood pressure
    • Glucoma
    • Heart ailments

4. Nadishodhan:

  • Cleanses the right and left nostrils.
  • Calms down the mind.
  • Brings relief from pain caused by Sinusitis.

Dos & Don'ts:

Nadi shodhan followed by few minutes of meditation is an excellent remedy to get rid of physical / mental pain.

5. Sudarshan Kriya:

  • A rhythmic breathing technique.
  • Pumps in oxygen in every cell of your body and boosts your immunity level.
  • Most easy and yet powerful way to enhance energy levels and experience peace.

Yoga Poses

1. Surya Namaskar:

A sequence of twelve yoga postures which make the body and mind flexible. Done at fast pace, Surya Namaskar is an excellent cardio vascular activity.

  • Flushes the toxins.
  • Opens up lungs and improves the blood circulation.
  • Balances the water, fire, and air elements in the body and that avoids cold and cough.
  • Improved blood circulation reduces aches caused by Sinusitis.

Good to start with at least 3 sets of Surya Namaskars.

Dos & Don'ts:

  • Ideal to practice at the time of sunrise or sunset.
  • Must relax in Shavasan for few minutes after practicing Surya Namaskar.
  • Avoid doing surya namaskars or consult your physician if you have any of the following conditions:
    • High or low blood pressure.
    • Glaucoma
    • Heart ailments
    • Severe back pain
    • Highly obese
    • During pregnancy or periods

2. Dhanurasan:

  • Opens up the chest, neck and shoulders and encourages deep breathing.

Dos & Don'ts:

  • Avoid or consult your physician if you have sever back pain or liver ailments.

3. Setu Bandhasan :

  • Stretches the chest, neck and spine.
  • Opens up the lungs.
  • Brings relief from Sinusitis.

Hold the posture for 30 seconds or more. You may practice 2 to 3 rounds of Setu Bandhasan.

Dos & Don'ts:

  • Avoid if you are suffering from hypothyroid.

4. Matsyanas:

  • Stretches the chest and neck.
  • Brings relief from respiratory disorders.

Jal neti to clean the nostrils and mucus

This ancient technique cleanses the nostrils and accumulated mucus from the nostrils. Brings relief from Sinusitis and reduces the effects of nasal infections.

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What Is Flexibility?

The definition of flexibility is “the quality of bending simply while not breaking,” implying resilience or pliability instead of sheer depth of vary. therefore whereas some yoga students aim for acrobat feats, most people would berely wish to move through our lives simply and while not pain: rolling swimly out of bed, bending over to choose one thing up off the ground, and twisting to succeed in the backseat of the vehicle. every body contains a totally different potential varary of motion, owing to its distinct bone and joint structure and proportions, therefore let's outline flexibility here as:

The ability to maneuverover freely, while not pain or restriction, through the body's natural vary of motion.

What Is Flexibility Training?
Stretching improvements flexibility. however you do not need to do hours of stretching to fancy the advantages of flexibility coaching. you'll be able to take a stretching category or do an internet video that focusses simply on stretching exercises to enhance vary of motion through the body.

These programs usually begin with a mild heat up to extend your body's core temperature. Then, they progress through a series of stretching exercises to elongate the muscles in your feet, your legs, your hips and trunk, and at last up through the top and neck.

There are different types of stretching to enhance flexibility.

Static stretching. you progress into a foothold that lengthens a target muscle and hold the position for 15-60 seconds. it is best to recollect to breathe as you hold every stretch.

Dynamic stretching. you progress in AN out of a foothold that lengthens a target muscle. Dynamic stretches usually involve a mild bouncing movement and ar typically known as trajectory stretches.

Active isolated stretching (AIS). you progress your joint through an entire vary of motion, holding the tip purpose solely in brief, then come to the place to begin and repeat. several athletes and active exercisers use active isolated stretching to stop injuries or muscle imbalance.
You do not need to take a passionate category to try and do flexibility coaching. several exercisers purely add a number of minutes of stretching to the tip of their daily elbow grease to relax muscles and improve vary of motion. otherwise you will intermit to ten minutes to stretch within the morning when you get out of bed.

Just a number of minutes of flexibility coaching daily will offer bridges.

Another way to enhance flexibility is to try and do a range of various cardio, yoga and strength coaching exercises (also known as cross training). as an example, a lunge exercise strengnthens the extensor on one leg however lengthens (stretches) the articulatio coxae on the opposite. totally different swimming strokes increase flexibility within the higher back and trunk. And walking strengnthens the lower body however additionally will increase flexibility within the articulatio coxae.

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Emotions and Its Management in Patanjala Yoga

Patanjali:

Maharshi Patanjali was revered sage and eminent scholar on Yoga and Samkhya Philosophy. He carried out out hectic research work on the subject of Yoga and organized its principles and practices of in a systematic way. His classic work on the subject has been one of the most authentic and traditional teachings to fallow the yogic life.

Patanjala Yoga Sutras is a classical work of the sage Patanjali which is also known as Ashtanga or Raja Yoga. The traditional text explains the nature of the mind and the causes of the disturbances to the mind. The second chapter of the text provides the structured methodology to achieve the peace of mind through its principles and practices. Sage beautifully describes the nature of disturbances and the techniques to counter these problems.

Emotions

Emotions are the feelings or sensations of a person in relationship with others in different circumstances. Positive state of the emotional stability helps to express the proper behavior and attitudes of the personality. The imbalance of the emotional states brings more and more sufferings leading to the mental distractions, pain and anxiety. Sage Patanajli explains the five afflictions are the fundamental sources of the human miseries which are very powerful to disturb the nature of our emotions too.

Psycho Physiology of emotional upsets

The disturbed emotions have very strong influence on our physical and mental health. Many of the psychosomatic diseases of the modern time are rooted in the imbalance of these emotions. They throw out the rhythm of the endocrinal profile affecting the normal secretions of the many of the hormones. Physiology of various systems in our body is being affected by the imbalances. The irregularity of the biochemical secretions affects our digestion leading to digestive disorders such as acidity, constipation and indigestion

Management of emotions in Yoga

The practice of yoga is one of the most effective means to maintain the stable emotions and prevent the psychosomatic diseases. The Sage in his sutras recommends inculcating the qualities to harness the harmony in the life.

PYS 1.33 Says

The spirit of the friendship should be entertained with those who have experienced happiness, a sense of compassion toward those who are in distress, a spirit of good will towards the people who are in the path of virtues and the indifference towards the vice. This sort of approach helps to give rise to purity of mind and emotions. Purified mind attains single pointedness, ever attains the serenity.

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An Interview With a Leading Yoga Teacher

Yoga makes people feel good, but does it have the opposite effect on a student of Yoga that wishes to move into the teaching of this ancient relaxing art? I spoke to one of the leading Yoga teachers on the beautiful island of Guernsey to find out more.

Hi, you have just returned from India, what was your reason for your trip? With India being the birth place of Yoga, I decided to continue to broaden my knowledge and study more of what I love. Quite honestly, any Yogi that has been to India would tell you that its like being a kid in a sweet shop, the opportunities to immerse yourself are vast! One trip always leads to another …

So how did you originally get interested in Yoga? I began practicing Yoga more than 10 years ago and became more regular with my practice while living and working in Singapore. During that time, I was working in the finance industry and I became very aware of how modern day stress can affect our mind and body. Suffering from back pain (quite sever at times), I determined that it was time to gain a deeper understanding of Yoga, and it's so called, ' eight limbs' . The feeling I had every time I left a class fascinated me, and I needed to know why!

Aside from all the health and fitness benefits, how has Yoga affected your life in other ways? The most important part for me personally, was finding the stillness which can take place in my mind during practice. Of course, I am still a student as well as a teacher, but Yoga gave me the willingness to accept things, whether physical or mental, for exactly how they are within that present moment; but to also, at times, explore my true self and really allow the answers from my questions to arise (the ones worth answering anyway). Yoga enables me to slow down enough to witness the real answers and the real 'me'.

Can anyone enjoy and gain from Yoga? If you come into it with a willingness to open your mind enough to see the full benefits of Yoga, and not just the endless physical benefits, then yes, I believe anyone can. I have just completed my extensive teacher training for Pre-natal Yoga and Restorative Yoga, which has become huge in the US. I believe it does not matter where you are within your life, there is a style of Yoga for you.

What is it really like living in an Ashram in India? Enlightening, challenging, charming, reflective, hard work, but above all it's fantastic, as long as you know how long you are there for! My longest stint was a month while I completed my Hatha Yoga teacher training. I went through what felt like a lot of physical, mental and emotional barriers, I would say it was the toughest thing I had done in my life – but are not those times the most rewarding? For me, the whole experience was life changing. As my friends like to say, I really am the Julia Roberts character from the film, Eat Pray Love. And yes, I did drink the tequilas and party in Bali!

If you could do only one pose from now on, what would it be? Tree pose, without a doubt, because life is all about finding the balance in everything we do!

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Maximize Your Longevity With the Amazing Power of Yoga

In the course of my work as a trial consultant, I spend a fair amount of time in law offices working with litigators – lawyers who try cases in the courtroom. I had scheduled a work session with an attorney for 10:30 am, figuring we'd only need a couple of hours, and we'd be done before lunch. Imagine my surprise when I received a call from the attorney – a woman in her late 60's – requesting that we move the meeting to 10:00 am, so that she could make it to the yoga class her law firm held in their offices at noon !

My first thought was “What an enlightened law firm!” My second was “Yes, of course! I'd be pleased to change the appointment time” – even though it meant I had to re-arrange my morning to accommodate her. I was thrilled that this firm understood the tremendous importance of respecting the well-being of their attorneys, that it was willing not only to pay for the instructor, but to make a room available for yoga and forgo what would otherwise be “billable hours” from the attending attorneys. And doubly thrilled that the litigator I was working with valued herself enough to participate in the class.

Yoga does so much good for body and soul, especially for those of us over 60. Here are but a few examples of vibrant women who dedication to yoga has paid off in joy, health and longevity:

Bette Calman, 90, a highly respected yoga teacher for 50 years, she's now known as “Yoga Super Granny.” She shot to international fame when she starred in an Advil commercial during the 2016 Super Bowl.

Tao Porchon-Lynch, 98, was recognized as the world's oldest yoga teacher by the Guinness Book of World Records at age 93 – and she's still teaching! Her phenomenal background includes marching with Mahatma Gandhi twice, and helping people escape the Nazis as a French Resistance fighter during World War II. Beside yoga, she took up ballroom dancing at the “young” age of 85. Tao's mantra is “There is nothing you can not do.” It's one she has taken to heart through her life and is a great example for all of us.

Anna Pesce, 87, corrected her hunchback posture in just 2 years with the help of a certified back-care yoga instructor. She says she feels wonderful now because she can drive and do many things she could not before.

So how does it work? How, specifically, does yoga benefit your body and mind?

In terms of your body, yoga improvements balance, which becomes increasingly important as we age. Yoga promotes bone strength, because the nature of the movements themselves improves bone density, which tends to decrease over time. Yoga is a low-impact form of exercise, which means that it strengthens your muscles gently, and in the process, prevails them from atrophying. Stronger muscles mean less stress on your joints, thus easing arthritis.

Yoga also lowers blood pressure without putting undue pressure on your cardiovascular system, which is why it is (for most people, always check with your physician!) Particularly well qualified as part of a lower-blood-pressure program. Because yoga incorporates deep breathing as a part of the practice, more oxygen is circulated through your body, to the benefit of all your internal organs and systems.

On the plus side for your mental and emotional state, yoga stimules certain chemical releases in the body that can diminish anxiety and promote an overall feeling of relaxation. Because yoga relieves tension, many find that it improves their sleep. Along with that, yoga has been shown to increase your memory and ability to process cognitively, something we all can appreciate as we grow into our later years!

Why is it important to know about the benefits of yoga? Because it lends itself to a little-known health trick: The more you know about how something benefits you, the greater the benefit.

Nowhere was this phenomenon better demonstrated than in the remarkable “Hotel Maids” study. The maids in two hotels did work that added up to more than 30 minutes of daily exercise. At the first hotel, the researchers told the maids how many calories they burned as they cleared their way through the equivalent of 30 minutes of exercise. The researchers said nothing to the maids at the second hotel. After just one month, having made no changes to their diet or exercise routine outside of work (which was actually nil), the maids in the first hotel weighed an average of two pounds less, had a smaller percent of body fat, and systolic blood pressure an average of 10 points lower. The maids in the second hotel experienced no change.

What happened? The maids in the first hotel now had information about specific benefits of their work beyond a paycheck. Their subconscious transmitted the benefits-message to their bodies, which resulted in weight loss, less body fat and lower blood pressure. Yet the maids were not physically doing anything different.

Of course, maid work is much different than yoga, but the concept is the same. Harness the power of your mind as you engage in the practice of yoga. Know the specific value and benefits that yoga brings to you, both physically and mentally. You can not help but thrive!

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The 10-Minute Gentle Yoga Routine That Can Help You Lose Weight

It is all about choices that what kind of yoga you opt. Then there are a school of thoughts that believe yoga needs a long period of time and in a busy schedule it is almost impossible to add a yoga session but it is possible to choose from a variety of options as in yoga, only basic posts are more than 80. Here, you can start your yoga as soon as you get inspired and this article can be an apt start for your yoga journey today since we are going to discuss a 10 minute yoga session that you can easily squeeze in your tough hectic routine. Let's start!

There are several postures to select but these 4 poses can not only be a great start for a beginner as well it can be good for those who want to make it as short as possible!

  1. Lion Pose:

Lion pose that is also called Simhasana must be done in early morning. However, if you can not manage it in the early morning, you may practice it in evening too with only one condition that there should be a break of 5-6 hours at least between your practice session and your meal since it is requisite that your stomach should be empty when you practice any posture.

Things to remember:

Difficulty level is basic, style is hatha yoga, repetition: one leg at a time, Strengthens your throat, voice and lungs and the duration of this pose is around 30 seconds

Directions:

  1. Sit down and then kneel down on the yoga mat. Cross your ankles in a manner that the front of left ankle crosses over the back of the right ankle. The feet must be pointing out on both sides. The perineum is supposed to press down on the top of the heels.
  2. Keep your palm on your knees. Spread your palm and fingers too. Plus, give a pressure through them firmly against each knee.

  • Keep your eyes wide open, inhale through your nose and exhale through your mouth while doing this, make a sound 'ha', with open mouth and stretch out your tongue. Make it sure that the breath passes over the back of the throat.

  1. You have two options either you can look at the tip of your nose or keep your stare between the eye brows.
  2. A few time “Roar”, do the same process with your other leg and repeat the posture.

  1. Downward facing Dog Pose:

Adho Mukha Svanasana also known as “downward facing dog pose” is great for shoulder, claves, hands, back, arches, foot & hamstrings stretches and it strengthens your back, arms & legs

Things to remember

The style is Ashtanga Yoga, it takes up to 1-3 minutes and there is no need to repeat this asana in one session.

Directions:

  1. Your body should form a table like structure, means stand on four limbs.
  2. Make it sure, your body make a shape of inverted “V”, gently lift your hips and make your knees & elbows straight while you exhale.

  • Your hands and shoulders bought to be in same line, and your feet must be in line with your hips & please ensure that your toes are pointing outwards.

  1. Press hands on the yoga mat & lengthen your neck while your ears should be touching your inner arms, and you will turn turn gaze to the navel area.
  2. Be in this pose for a few seconds, then go in bending knee position and repeat the table position.

Note: If you have any of these situations (Carpal tunnel syndrome, High blood pressure, a detached retina, A dislocated shoulder, Diarrhea, weak eye capillaries or pregnancy), it is advisable to talk to your health expert first then try this posture.

  1. Ardha Bhekasana (half frog pose):

It is a great pose for Quads, flexors, chest, abs, groin, ankles and hips, it takes up to 1 minute then switch the sides and repeat at least for 3 times.

Directions:

  1. Lie down on the mat in face down position. Extend your legs, press your forearms and palms in to the mat and simultaneously lift your torso & head. Place your elbows under your shoulder. Keep your forearms parallel to each other. Spread your fingers in such a fashion that they must be pointing away from your body. Ensure, that your legs and pelvis are pinning to the ground you lift.
  2. Do not move your elbow, cross your left arm in the front in the direction of right arm at around 45 degree angle. Bend your right knee and move the right heel toward your hips. Take your right hand on the back to hold it around the inside of the right foot.

  • Start rotating your elbow upward, to make this pose happen, take the palm of your right hand and rotate it to the right, farther from your body, till your fingers are pointing forward & you are able to grab your fingers over your toes. Bring your right foot closer to the hips. Remember, your elbow should be facing toward the ceiling. Press down on the top of your foot.

Note:

  1. Take deep breath between each step.
  2. Do not perform it if you have knee, back, shoulder or any neck injury.

  • Please do not do this position if you have insomnia or migraine issue.

  1. Eagle Pose:

Garudasana or Eagle Pose is a perfect option for strong arms, legs, knees, ankles, open shoulder joints, making space between the shoulder blades. Enhance the circulation to all joints, improved balance and focus. The time is 3-4 minutes

Directions:

  1. Stand in Tadasana, bend your knees and lift your left foot, so you can cross it over your right foot.
  2. Keep your right foot on the yoga mat firmly, the left thigh is over the right thigh and your left foot toes taken to point pointing down.

  • Cross the right arm over the left arm & bend elbows to keep them in perpendicular to the floor and make it sure those back of your hands are facing each other.

  1. Press the palms together and stretch the fingers on the upside direction.
  2. Keep your gaze at one place; Be in this posture for a duration in which you take a couple of breaths.
  3. Release your hands in slow motion and bring them to the side of your body.

  • Lift your left leg & put it back on the yoga mat and come back in Tadasana in slow manner.

Note: Do not try this asana if you are suffering from ankle, shoulder or knee pain and speak to your doctor if you are pregnant.

These poses are tried and tested. Additionally, they are great start for anyone who is looking for short yet effective method to lose weight.

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5 Excellent Tips for a Successful Yoga Teacher Training

If you are just about to head for your yoga instructor training and thinking that you will certainly return as a skilled and proficient yoga teacher. You may be wrong!

As just by simply getting enrolled in restructured educational institutions of the world not necessarily will turn you into a successful person, in the same way, completing your 200- hour yoga teacher training course from a renowned yoga school will not turn into a successful yoga instructor .
For a successful yoga teacher training, rather than just being totally dependent and reliant on your mentors, One needs to be completely dedicated, committed and put their efforts as well.

Here are 5 tips you need to follow to make your 200-hour yoga instructor training successful:

1. Proper Time Management: Because of the comprehensive curriculum, a yoga teacher training has a very compact and heavy schedule. To get a humongous amount of knowledge and become a qualified teacher, it is essential to fit in the allotted amount of time. It's a daunting task to make harmony between your classes, lectures, practice, and rest. By managing your time properly and planning your day well, you can avoid overwhelming yourself from the crammed schedule of the training.

2. Stay hydrated and moisturized: During your intestinal yoga sessions, it is imperative to keep your body hydrated and moisturized as you sweat a lot more than usual days. Always carry a water bottle along with you. On sweating, we lose our electrolytes. Simple water can not replenish all of them. So, it is advisable to add a pinch of salt and a bit of lime juice in your water as that would replenish your body with minerals.

3. Pay attention to your body: Despite the fact that the main motive of a yoga teacher training program is becoming well-versed with yoga postures. It does not necessarily mean that you have to perform the correct posture in the first attempt only. Listen to your body, know its limits and give it as much time as it needs. Gradually your body will extend its limits automatically without getting hurt or injured.

4. Practice as much as you can: Yoga teacher training is all about transforming you into a yogic expert who can perform all yoga posture with ease. To make this happen, it's very important to practice all the yoga postures being taught to you as much you can because we all know that be it maths or yoga, practice makes you perfect.

5. Enjoy your training: In order to make your yoga training more effective and successful, one of the most important things is that you enjoy every single moment of your training. If you would take it just as any other ordinary, intensive course, you would never be able to achieve the desired outcomes. Enjoy risks, your mistakes, in-depth learning, core practices, your connection with your teacher and other peasants, your food, your accommodation, enjoy each and every provision being facilitated to you. Practice like nobody's watching, eat like you have been provided with the most delectable meals, live like you are in a palace and then see how this time becomes one of the best and memorable time of your life.

So, keep these little things in mind and make the most out of your yoga instructor training.

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Why Restorative Yoga?

The purpose of Restorative Yoga is to allow the release of any tension existing in the body with the help of props and longer holding of poses. While other types of yoga, such as Ashtanga, are more centered around heat building sequences ,orative aims to replenish the mind and body through slow and simple postures. The holding of the poses typically last longer than a normal pose in a vinyasa based class, lasting around 5 minutes.

Restorative yoga is meant to do exactly that; restore through aligning the mental and psychological through the practice of stillness. This type of yoga is different but appealing because the intent is to be more aware of the mindful state and less on the psychical. The energy that is usually expended in a “flow” class is utilized in a restorative class to focus the mind on letting go of any tension or stress anywhere in the body. The intention of a conservative class is to offer a more healing type of relaxation that is typically overshadowed in a more dynamic yoga style. The breath is meant to be deeper which soothes the nervous system and cultivates more self-awareness.

A lot of times (like most things in life) we think we have to push to the extreme with the “no pain, no gain” mentality. Restorative yoga brings more of the connectedness and mindfulness to the present moment and can be practiced by anyone, especially for someone who is recovering from an injury or high-stress environment. It also brings specific attention to any area in the body where you may be holding tension and are not aware such as the jaw, wrists and belly. Props used in a conservative class can include: blocks, bolsters, straps, blankets, and pillows. Blocks can be used under the legs to release any tension that may arise in a bound angle pose while using a strap around the torso and tops of the feet. A block can also be placed under the lower back in a legs up the wall pose to allow for a release in the sacrum.

Restorative yoga invites you to be your own guide and be gentle with yourself through slow, mindful movement and breath. In the fast paced environment we live in today, having a relaxing practice is essential in finding a balance of mind, body and spirit.

5 Restorative Poses for Relaxation:

1). Child's Pose

2). Reclined Bound Angle

3). Supine Pigeon

4). Legs-Up-the-Wall

5). Savasana

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Yoga in Modern Times

The current world is too difficult to deal with. The jobs we have, the economies of the world, and the lack of peace in the world tend to become more than a single person can handle. As a result, most people develop physical and physiological problems, stress if you will. However, as the problems grow so do the solutions to the same. Yoga has been around for a very long time. Even though at its initial stages it had not become very popular among most people, there were certain cultures that received its benefits.

Yoga in modern times is a combination of simple postures; postures that any person can handle without a struggle no matter their physical state. The simple combination of postures helps a person relax their mind and bodies and gain harmony with their environment. This simple exercise is the most effective way for a person to initiate and maintain a connection between them and their inner selves thatby maintaining their sanity and maintaining focus on their goals, dreams, and purposes in life. The exercise will help any person, of any age, to get rid of all other distractions that might prevent them from being who they should be in life.

One common attribute about problems is that that person needs to deal with them and not ignore them. Facing problems can be a tricky process, a process that can even break your sanity and physiological state. Yoga provides the best way to solve all your problems without increasing the stress in your body. There are three most common ways that Yoga in modern times benefits your body.

Physically

Yoga is not all about the benefits of spirit and mind. In fact, the most common reason why people practice yoga in modern times is to receive certain physical benefits. Yoga helps people improve their physical state, in that; you will become more physically fit as you continue to practice yoga. However, there are more benefits apart from just physical fitness. Yoga has become one of the most effective solution to illnesses. For instance, there are studies and proof that have concluded that yoga has helped to heal people with physical bruises, AIDS, asthma, arthritis, high blood pressure, constipation, epilepsy, respiration problems, back pain, among other very serious diseases.

Spiritually

There are very few solutions to spiritual problems. Yoga is one of the recognized form of meditation that helps people gain spiritual health, spiritual realization, and spiritual calmness. Yoga has been in use for a long time; helping people find peace in themselves, know their potential, and increase their abilities in terms of knowledge. This simple practice is highly recommended for people who have spiritual conflicts. It is one of the most effective ways to bring inner peace and happiness.

Physiological

Our lives contain many activities, some positive, and some negative. For instance, there are people who have very stressful days at work; some people have troubles in their lives such as divorces or financial crisis. These problems are capable of breaking the physiological calmness of a person. Yoga is the best solution for people looking to maintain physiological calmness. It helps people keep focus, concentrate on the importance of their lives, relax their minds, and relate most of the stress in their minds.

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How Yoga Improves Morale in The Workplace

The workday can be very stressful. From working long hours to having to deal with personal issues, a lot of stress can be accumulated even by the time you are at work for just a few hours.

From the company's perspective, having employees who are stressed and unhappy are not going to be as productive at work. When the employees are not productive at work the company does not get what needs to be done, and will absolutely not make as much profit as possible. From the employees perspective being stressed will cause a strain on your mental health throughout the entire day. Your boss will be able to recognize that you are not in a good mood; which could lead to an issue between you and your boss.

One of the ways to combat stress in your life is through yoga. Yoga is an excellent way to relax, regain composition, and to alleviate the pain from any previous experiences in your day. The great part about yoga is that there are many different levels from beginner to advanced. The beginner yoga is the focus for improving morale and reducing stress during the workday. A basic yoga session does not have to take long at all. In just 20-30 minutes you can perform all the yoga poses, stretches, and meditation necessary to be more relaxed and stress free for the rest of your workday.

The start of a basic yoga session would begin with some stretching and breathing. You would sit on your yoga mat, feet straight out in front of you and reach slowly for your toes. Breathing is the key component in this. Even if you are in-flexible, you want to breathe into the stretch. Inhale very slowly counting one, two, three, four, and exhale slowly counting one, two, three, four, five, six, seven, eight. You want to perform this stretch and breathing for about 45 seconds. Your breath is what relaxes you, it keeps you calm and makes sure you are going at a slow relaxed pace. You want to focus on that breath pattern during every exercise.

The next part of the yoga session is basic poses. An excellent opener is the child's pose. In this pose you want to sit on your knees on the mat, then extend your arms out in front of you as far as they will go. Put your palms flat on the ground, make sure that your knees remain on the mat and your back is straight. This pose stretches out the back, a place where a lot of stress and anxiety is stored. This pose should be done for about 2-3 minutes. Another excellent beginning yoga pose is the downward, and upward dog poses. These two poses stretch out your hips and lower back. These should be done for about one minute each while breathing in and out slowly.

The finishing pose of a typical yoga session is the corpse pose. The corpse pose is performed by laying flat on your back, hands on each side of you laying flat. This pose is to totally relax the body and mind of everything. You want to clear your mind of any pressures or anxiety you may have previously had. The goal is to think about nothing at all. This pose is very unique because not many people think about nothing at all in their day. This should be done for 5-7 minutes, or longer if desired.

Taking a break from the workday is cruel. I recommend after lunch as a good time to do a 20 minute yoga session. The yoga will relax you and make you less stressed and feel better about yourself and the day. Encourage management at your job to get involved also. The management will want higher morale and better productivity. It is a win-win situation for both sides.

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