5 yoga poses you can do anytime, anywhere February 8, 2010

Even if you don’t have hours to spend in a studio each week, you can still get the benefits of yoga practice. In our video (to see the video, please click on this link: http://shine.yahoo.com/event/makeover/5-yoga-poses-you-can-do-anytime-anywhere-578035/) above, yoga expert Tara Stiles demonstrates five easy poses that can be done anywhere to soothe tense muscles and stressed-out minds (you can read detailed instructions on each pose in my blog below).

1. Deep Breathing

If you’re stuck in a stressful situation (like endless traffic), Stiles says the easiest way to reduce tension on the spot is through a focused breathing meditation. Close your mouth, and breathe deeply and evenly through your nose. This simple technique calms your mind and nervous system and can be done absolutely anywhere.

2. Eagle Arms
For those who spend a lot of time sitting at a desk, Eagle Arms can help improve your posture and reduce tension in your shoulders and spine. Bringing your arms out in front of you, place your right elbow on top of your left elbow. Keep twisting your forearms around each other until your palms come together. If you can’t bring the palms of your hands together, don’t push it; just let the backs of your hands touch. As your breathe deeply in, lift your arms up. Take five long deep breaths in this position.

3. Prayer Behind the Back
Time spent in the kitchen hunched over a cutting board can lead to tension in your wrists, shoulders, and back —all of which this pose helps alleviate. Bring your fists together to touch behind your back at about waist-level. Begin to slide your hands up your spine, bringing palms together to touch in a prayer position. If this hurts your wrists, don’t force it. Instead, stay with your fists joined together. Hold this position for five deep, slow breaths.

4. The Hamstring Helper
If you are going for a walk or jog, try what Stiles calls the hamstring helper. Come into a low lunge, bringing your fingertips on either side of your front foot. Slowly start to straighten both legs. If your fingertips don’t touch the ground when your legs are straight, slightly bend your front knee. Keep
your hips squared and breathe deeply in this position for a minute or two. Repeat on your other leg.

5. Pigeon Pose
When practiced before bedtime, Stiles says Pigeon pose will help reduce tension in your hips and lower back. This relaxing posture can also help calm your mind and set you up for a restful night of sleep. Gently come into a low lunge with your right leg in front. Slowly inch your right foot over toward your left hand. Ease your knee down toward your right hand. Your calf should be perpendicular to your torso. If
you can’t lower your hips to the ground, bring a pillow under your right hip to support it. Fold your torso over your leg, resting on your forearms. Stay in this position for a minute or two. Repeat on your left leg.

Modern Yoga – The 5 Basic Principles January 15, 2010

By Sandra R. Infinger

It is argued among scholars that the earliest signs of yoga were evidenced in the stone seals discovered at Indus Valley Civilization (c. 3300-1700 B.C.E.) sites in Pakistan. Figures were depicted in positions resembling a common yoga or meditation pose. The Buddhist texts are probably the earliest texts describing meditation techniques. They describe meditative practices and states which had existed before the Buddha, as well as those which were first developed within Buddhism. In Hindu literature, the term ‘yoga’ refers to the control of the senses and the cessation of mental activity leading to a supreme state, a spiritual discipline, a meditation.

Hatha Yoga is a particular system of yoga that focuses on the purification of the physical body as leading to the purification of the mind and vital energy. Hatha Yoga marks the development of the full body postures now in popular usage. In its many modern variations, Hatha Yoga is the style that many people associate with the word ‘Yoga’ today.

Most people think of yoga as ‘the twisting of ones body into pretzel form’. The true definition of yoga is the union of ones mind, body, and spirit. It is the coming together of the three in one accord that make it possible for ‘the twisting of ones body into pretzel form’. It would be impossible to start out in pretzel form unless, of course, you are a contortionist. So, let’s start with the first principle:

Positive Thinking and Meditation

According to history, Yoga was first referenced as a form of meditation. Meditation has been defined as the self-regulation of attention, in the service of self-inquiry, in the here and now. The various techniques encompass a wide range of disciplines that may emphasize different goals such as a higher state of consciousness, greater focus, creativity or self-awareness, or simply a more relaxed and peaceful frame of mind.

Proper Relaxation

One of the definitions of relaxation is ‘the freedom from activity’, which, for some people in today’s world who are trying to balance home, family, and work, is the equivalence to sleep. Another definition of relaxation is ‘a feeling of refreshing tranquility and an absence of tension or worry’. You should be able to easily reach that level of relaxation if you started with the first principle: Positive Thinking and Meditation.

Proper Exercise

If you cringe when the word exercise is mentioned, then yoga is for you. Yoga involves creating a balance in the body through developing both strength and flexibility through the performance of poses and postures. In simpler terms: strengthening through stretching. The more you practice, the more flexible you become and the more body strength you develop.

Proper Breathing

We all know that breathing is a natural reflexive action. Most of us go about our daily routine without being mindful of our breathing. Yet the average person is unaware that there is a proper way to breathe. We come into the world as good breathers; inhaling and exhaling from our abdomens. Over time, we unlearn this process due to adverse external influences such as stress. Through Yoga you will relearn that slow, deep breathing allows the abdomen to expand bringing into the lungs the amount of oxygen needed to nourish all the cells of the body. It also slows down the heart rate, relaxes muscles and calms the mind.

Proper Diet

Along with breathing, eating is another reflexive action. And, just like breathing, over time we begin to develop an improper means of mollifying our hunger pangs by indulging in junk foods and fast foods. An improper diet has many adverse effects on the human body. Overall, it’s an auto-intoxication, which means self-poisoning. All of the body organs are effected by this auto-intoxication. A proper diet does not mean giving up everything that tastes good. Also, the average person will eat all of what’s in front of them rather than eating until they are full. It’s more a habit than a means to suppressing their hunger. They continue to eat even after they are no longer hungry. An improper diet is learned, therefore, you just need to unlearn it. Take time to look at how and what you eat. Then just slowly begin to give up those bad habits. I don’t recommend anyone going on a crash diet. That too is harmful to the body. It took time for you to learn your bad eating habits, it will take time to unlearn them.

When you consider the 5 basic principles of Yoga, it should be evident to you that gaining total balance of the whole person is a concept that is necessary to the well-being of every human. A beginner’s yoga practice should start you off slowly, as should any new exercise program. Yoga has postures and breathing techniques for almost all diseases, health disorders, allergies, pains, and so on. Many of the exercises are simple and will prove to have a qualitative influence on whatever ails you.

And why not get the whole family involved! Yoga is for everyone of all ages.

I’ve had depression most of my life. The depression has caused other illnesses, as well. Over the years I struggled through it all, mostly for the sake of my dogs. I eventually found an alternative means of healing. I’m no longer on medications. So, I started a website about alternative healing methods. It’s not just about you, it’s about You and Yours. Your health is effected by your surroundings, and in turn, your surroundings are effected by your health. My website is about you, your family, your home, your pets, and your job. You’ve probably tried everything else. Try my website, http://www.healthyyouandyours.com You just might find the answers you’ve been looking for, the answers you’ve been hoping for.

Breathing December 3, 2009

The following is an excerpt from the book, Ashtanga Yoga for Beginners by Michaela Clarke.

Throughout the practice you use a ‘voiced’ breathing style called Ujjayi breathing. Ujjayi means ‘victorious’, and this breath is designed to help overcome physical and emotional obstacles. You make the distinctive sibilant Ujjayi breath sound by gently contracting the muscles at the back of the throat.

There are several reasons for contracting the throat in this way. Firstly, being able to hear the breath emphasizes its importance while you move through the postures. This helps keep the mind focused. Secondly, it relieves pressure in the nasal passages, preventing them from blocking up and allowing a free flow of air to the lungs. This is particularly important for beginners who may get slightly out of breath during Sun Salutations. Maintaining pressure in the throat also allows breath to be drawn in evenly through both nostrils. In addition, air is heated slightly on the inhalation, helping increase body temperature, which, in turn, improves flexibility.

Breath is connected to and expresses moods and emotions. When we are excited or scared, breathing becomes shallow and quick; when we are calm we breathe deeply and smoothly. If you can learn to control your breathing you are also able to control your state of mind. When practicing the postures of the Ashtanga Vinyasa sequence, allow the sound of your breath to consciously calm and focus your mind.

Linking movements with breath

In Ashtanga Yoga, breathing is continuous and rhythmic, an unbroken chain of inhalation and exhalation that links movements and measures the time you spend in each posture. The process of linking breath and movement is known as Vinyasa. Starting each step of the postures in the book you will find a breath instruction, which you should try to follow. Someone who has been practicing this form of yoga for some time will not usually need to take extra breaths while going into and coming out of postures. But even the most experienced student needs to take extra breaths from time to time when working into difficult or new positions and it is much better to take extra breaths than to hold the breath or rush into postures incorrectly.

It is possible to take extra breaths without interrupting the flow of your practice if you observe some basic principles of breath and movement. As a rule, lifts, extensions, opening or upward movements and back bends are performed on an inhalation. Whereas downward, backward, folding, twisting or contracting movements are performed on an exhalation. For example, you inhale to extend your spine and exhale to fold forward. The key to taking extra breaths during practice is to take them consciously, match them to an appropriate movement and to keep them the same length as the rest of your breathing.

Practice

The best position in which to begin these exercises is sitting upright with legs crossed. If you cannot sit cross-legged, sit on a chair with your back straight and feet flat on the floor. Once you are sitting comfortably, close your mouth and breathe only through your nose. Adjust the timing of your breath so that the inhalation and the exhalation are the same length, with no pauses between breaths. In regular breathing, the exhalation tends to be longer, so you may need to speed the exhalation and slow the inhalation. This encourages deeper breathing.

Ujjayi Breathing

1.) Take 10 breaths. Practice keeping the inhalation and exhalation balanced.

2.) Read this step aloud in a loud whisper. The muscles you use to whisper are the same you use in Ujjayi breathing. The difference is your mouth is shut and the whispering noise is contained within the breath.

3.) Take a deep breath in and then, opening the mouth, contract the muscles at the back of the throat and whisper the noise ‘Haaaa’ as you exhale. Practice until the sound of the exhalation is smooth but easily audible.

4.) Once you can make a satisfactory noise with the mouth open, close your mouth and repeat step 3, this time making the sound on both the inhalation and the exhalation.

Beginners often make strange noises or no noise at all, but with practice this breath can be mastered by anyone.

Yoga Mudras November 24, 2009

Dr. Rita Khanna

INTRODUCTION

The special gesture of the fingers and hands, in relation to the body, is called a Mudra. These Mudras generate, redirect, and recharge the hidden energies of Panch Mahapranas; i.e., the immediate force which governs the physical body. The attitudes and postures, adopted during Mudra practices, establish a direct link between Annamaya Kosha (the physical body), Pranamaya Kosha (the pranic body), and Manomaya Kosha (the mental body).

After establishing the Pranic balance within the Koshas, the practitioner gradually enables the redirection of subtle energy to the upper chakras, inducing higher states of consciousness. There are 25 mudras in Hatha Yoga, which can be categorized into five groups. They are Mana (Head Mudras), Kaya (Postures Mudras), Bandha (lock Mudras), Adhara (Perineal Mudras), and Hasta (Hand Mudras).

To make it simple, these can be categorized into two groups:

1. Mudras involving the whole body in a combination of Asana, Pranayama, Bandha, and visualization techniques. These types of Mudras lead to awaking of Pranas, Chakras, and Kundalini.

2. Simple hand Mudras for balancing the five elements.

FIVE GROUPS OF YOGA MUDRA

1. Mana / Head Mudras

Mana Mudras involve the engagement of subtle skeletal muscles, mostly in the areas of the pelvis, and centralize the Prana in the body. These are useful in stimulating the Kundalini powers. They are called Shambhavi, Nasikagra Drishti, Khechari, Kaki, Bhujangini, Bhoochari, Akashi, Shanmukhi, and Unmani Mudras. Mana Mudras need concentration and focus on internal consciousness whilst elevating the cognizance. The positions of the eyes, ears, nose, tongue, and lips play a key role in these Mudras.

2. Kaya / Postures Mudras

These practices utilize physical postures, combined with breathing and concentration. They are called Prana, Vipreetakarni, Yoga, Pashinee, Manduki, and Tadagi Mudras. Kaya Mudras reinvigorates the Prana in the body and directs the Prana into specific Chakras, which are energy channels.

3. Bandha / Lock Mudras

These practices combine Mudra and Bandha, which give rise to special kinds of nerve impulses, which are sent to the brain centers and translated as new sensation; e.g. vibration, throbbing, creeping sensation, feeling of ecstasy, bliss, extreme joy, etc. They are called Maha Mudra, Maha Bheda Mudra, and Maha Vedha Mudra.

4. Adhara /Perineal Mudras

These techniques redirect Prana, from the lower centers, to the brain. These Mudras control the sexual capacity. They are called Ashwini Mudra, and Vajroli/Sahajoli Mudra.

5. Hasta / Hand Mudras

Hand Mudras are all meditative Mudras. They redirect the Prana, being emitted by the hands, back into the body. They are called Jnana /Gyan, Chin, Yoni, Bhairava, and Hridaya Mudras.

NOTE

The above Mudras should be learned under the instructions of Yoga Mudra experts in order to get wonderful results.

MUDRA AND HEALTH

THE PHYSICAL BODY

The physical body is composed of five elements, which are fused with each other in different proportions, to form each human body. These five elements are fire, air, space (ether), earth, and water. The thumb represents fire, the index finger represents air, the middle finger represents space, the ring finger represents earth, and the little finger represents water. When these five elements are present in fixed proportion, the body remains healthy; but if there is the slightest imbalance in these elements, it can upset our immune system and cause various ailments. The ancient Yogis explained how, with bringing together the fingers in various permutations and combinations, the elements could be manipulated in the physical body. This balancing of the tension and redirection of the internal energy affects the changes in veins, tendons, glands, and sensory organs to bring the body back to a healthy state.

MUDRA SCIENCE

• Mudra science is an independent Yoga that brings quick and effective changes.

• Mudras are easy to practice and can be practiced by sitting, standing, or lying on a bed – whenever and wherever you have time; but these are most effective when we perform in Vajrasana, Padmasana, or Sukhasana, and on an empty stomach.

• While performing Mudras, try to keep the rest of the fingers straight. It is always a better option to do these Mudras with both hands, palms facing the sky – although it is not a rule.

• The left hand Mudras are beneficial for the right side of the body and vice versa.

• Mudras can be practiced for a minimum of 30 seconds and up to 45 minutes daily. The practice can be spread out over three times a day for convenience or depending on your capacity.

• Mudras can be practiced both by the healthy and the non-healthy. In the former case, they are preventive measures, which preserve your health.

• Continuous practice of the Mudra will create minute changes in your body. There is perhaps nothing better in the world than the practice of Mudras for success and well-being.

• So try it, it really helps.

Following are a few very powerful Mudras for the wonderful health benefits…

1. Mudra of Knowledge (Gyan Mudra)

Sit in any comfortable meditation posture. Touch the tip of the thumb, to the tip of the index finger, with the other three fingers stretched out. Place the hands on the knees. Keep the spine straight and the eyes closed. As it is a Mudra of knowledge, it enhances the knowledge. The tip of the thumb has centers of pituitary and endocrine glands. When we press these centers, by the index finger, the two glands work actively.

Benefits

Increases memory power and sharpens the brain, enhances concentration, and prevents insomnia. If we practice it regularly, it will cure all psychological disorders, such as mental, hysteria, anger, and depression. For insomnia problems, after this Mudra, perform Pran Mudra.

2. Mudra of Life (Prana Mudra)

Bend the ring finger and the little finger, and touch the tip of the thumb, with their tips keeping the remaining two fingers stretched. As it is the Mudra of life, it improves the vitality of the body, as Prana Mudra activates the Root Chakra. In Root Chakra, the elemental force of human entity resides. The fingers positioned in the Mudra, provokes the nourishing energy in the pelvic floor. If we practice it regularly, we will become active and strong.

Benefits

It improves immunity, improves the vitality of the body, improves eyesight, helps in the proper functioning of the lungs, energizes the heart, and removes vitamin deficiency and fatigue.

3. Mudra of Earth ( Prithvi Mudra)

Touch the tip of the thumb and the tip of the ring finger together, keeping the other three fingers straight. Since this Mudra is an association of the earth element with the powerful Sun, it brings solidity to the body.

Benefits

Regular practice of this Mudra assists in weight gain, if the body is underweight, helps restore the balance and equilibrium of the body, wards off weakness, fatigue, dullness, and increases Prana in the body. The position of the fingers intensifies the sense of smell and is also effective for nail, skin, hair, and bones. It brightens the aura, activates the thinking power, and helps to broaden the orthodox / conservative thinking pattern; it compensates for lack of Rajasic Guna (passion).

4. Mudra of Water (Varun Mudra)

Join the little fingertip with the tip of the thumb, keeping the rest of the fingers stretched out. As the name suggests, this Mudra is associated with the water element (Varun is a name for the water God), so it balances the water element in the body. It retains clarity in the blood and prevents all diseases which come, due to lack of water.

Precaution

Do not press the tip of the little finger near the nail, as it causes dehydration, rather than hydrating the system. Those having respiratory problems, should not do this Mudra.

Benefits

Excellent for skin disorders, such as wrinkles, skin infections, and dryness, it purifies the blood and heals many blood disorders; brings luster and glow to the body; especially, the face; compensates for the shortage of water in the body, and cures constipation. Since it moisturizes the body, it is also a thirst-quenching Mudra, which activates the salivary glands to secrete saliva, relieves dehydration, and stomach infection, relieves kidney malfunctioning and promotes urination, activates the circulation of fluids in the body, prevents the pains of gastroenteritis, and muscle shrinkage.

5. Mudra of Air (Vayu Mudra)

Keep the index finger on the base of the thumb, and press the back of the second phalange with the thumb, by keeping the other three fingers straight. It prevents all the diseases that occur, due to the imbalance of the air. The practice of this Mudra, for 45 minutes, reduces the severity of the disease in 12 to 24 hours. For better results, practice it for two months.

Benefits

This Mudra helps with rheumatic pains, arthritis, gout, paralysis, Parkinson’s disease, chest pain, back pain, neck pain, any pain associated with excess wind in the body. It releases aches and pains and acts as first aid.

6. Mudra of Emptiness (Shunya Mudra)

Bend the middle finger and place it at the ball of the thumb – then press it with the thumb. The rest of the fingers are left extended. For optimum results, this Mudra is performed for 45 minutes at a stretch. It reduces the dullness in our body. Shunya Mudra is a connotation of Sky, which is colligated with the highest forces.

Precaution

Do not do this Mudra while having food or walking.

Benefits

It relieves an earache within 4 or 5 minutes, useful for the deaf and mentally challenged, reduces the dullness in our body, beneficial for heart patients, strengthens the gums, improves the voice of those who are dumb since birth, and is good with thyroid problems. It brings relaxation to sudden senselessness of body, due to sudden shock.

7. Mudra of Sun (Surya / Agni Mudra)

Bend the ring finger and press it with the thumb. It sharpens the center in the thyroid gland. Practice it daily, twice, for 5 to 15 minutes.

Precaution

Weak persons should not apply this Mudra, since it produces heat in the body; one should not do this in very hot weather.

Benefits

It balances the body, reduces cholesterol in the body, helps in reducing weight, reduces anxiety, and corrects indigestion problems. Good for diabetes and liver problems.

8. Mudra of Digestion (Apan Mudra)

The tips of middle finger and ring finger touch the tip of the thumb, while the other two fingers are stretched out. Apan Mudra is called energy Mudra. This Mudra stimulates the wood element, which is associated with the energy of the liver and gallbladder. It gives patience, serenity, confidence, inner balance, and harmony. It plays an important role in our health, as it regulates the excretory system.

Benefits

Purifies the whole body, removes toxemia from the body, cures vomiting, and regularizes the urine flow and perspiration. It regulates diabetes, cures constipation, and piles. For healthy teeth, use this Mudra, along with Akash Mudra. For eyes, ears, and mouth related problems -use this Mudra with Pran Mudra. Cures menstruation related problems, burning sensation of the hand, heart, leg, and urine.

9. Mudra of Osteoporosis (Aakash Mudra)

Join the tip of the middle finger with the tip of the thumb, keeping the rest of the three fingers straight. This Mudra is a combination of the ether element, with the sun, and pertains to any ailment involving sound.

Benefits

This Mudra is excellent for increasing the sensitivity to hear sounds, activates the calcium and phosphorus absorption from the diet, and also their formation, which makes it a very good Mudra for those having weakness of bones, such as osteoporosis. Due to its inherent quality to release tension, it keeps the mind calm and serene and can be used during meditation, successful in releasing lockjaw experienced through yawning, mental tension, or over-exertion. Regular practice calms and clarifies the thought process.

10. Mudra of Heat (Ling Mudra)

Interlock the fingers of both hands and keep the thumb of the left hand vertically straight; encircle it with the thumb and the index finger of the right hand. Linga Mudra is the booster of the body’s immune system and helps to relieve other problems related to human anatomy.

Precaution

Practice it any time you want; but don’t practice it a lot, as it produces heat in the body. It can cause sweating, even in winter, if you practice it longer. In addition to practice of this Mudra, follow a balanced and healthy diet. Drink lots of water, juices, and eat more fruit.

Benefits

It stops the production of phlegm and gives power to the lungs, cures severe cold and bronchial infection, invigorates the body, and is good in low BP. If Ling Mudra is practiced daily, along with proper performance of Kapalbhati Pranayam, then various complicated diseases of the chest can be healed. Regular practicing of this Mudra is effective for those who are overweight.

11. Mudra of Heart (Apan Vayu Mudra)

The tips of the middle finger and the ring finger touch the tip of the thumb, while the index finger touches the base of thumb and the little finger is stretched out. Apan Vayu Mudra is a combination of two Mudras – Apan Mudra and Vayu Mudra. This Mudra benefits the heart. It works like an injection for the reduction of a heart attack. It is as powerful as a sorbitate tablet. Within the first two seconds, this Mudra proves to be an instant reliever. This Mudra is also called, Hridaymudra or Mrit Sanjeevani Mudra. Practice it as many times as you can. Heart patients and BP patients can practice it for 15 minutes daily, twice, for better results.

Benefits

It strengthens the heart and regularizes palpitation, regulates the excretory system, cures gastric trouble, is helpful to cure acidity and headache – also regulates bowel movements; it is effective on a toothache, balances body temperature, and disposes toxic things from the body.

SOME MORE HEALTHY TIPS FOR THE HEART

• While taking a walk, apply Apan Vayu Mudra. This will not only help your heart, it will prepare you for the day by charging up your circulation and your metabolism.

• Do Yoga and Dhyan for at least 30 minutes, three or more times per week. It helps strengthen the heart.

• Nadi Sodhana Paranayam is the best exercise for heart patients and can be done virtually anywhere, anyplace. For this, inhale through the left nostril, exhale through the right, then again inhale through the right, and exhale through the left.

• Increase fiber and reduce fat intake in your diet, as this helps lower blood cholesterol. Fiber is found only in plants – fruits, vegetables, and grains.

• In case you are a heart patient and want to climb stairs, then 5-7 minutes before that, do Apan Vayu Mudra. It’ll give you relaxation.

• Learn to stay calm, so that you don’t lose your temper and increase your blood pressure. Deep breathing is a good way to control anger and to relax.

• Make yourself happy and feel free, keep smiling always. Even five minutes of laughter keeps our stress at the lowest possible level.

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

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.

Mobile: + 919849772485

Ph: 91-40-65173344

Email: yogashaastra@gmail.com

Website: www.yogashaastra.in

Dr. Rita Khanna

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

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

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

Back Bends November 9, 2009

Backward bending postures squeeze the abdominal organs

‘Bending back and opening the chest also unlocks the spirit within. Practicing these postures takes you along previously untravelled paths, challenging you to overcome fear and frustration, teaching you to move with ease and grace and to live with an open heart and a passion for life and love’
(J Chapmen, Yoga for Inner Strength, p164).

The backward bending asanas energize, refresh and invigorate the body- opening the chest, encouraging inhalation, an action associated with embracing life. They are often dynamic postures which move to counter gravity and therefore require and build energy and strength, especially in the wrists, arms, legs, buttocks and spine. Meanwhile stretching the front of the abdomen, hips, thighs, shoulders and chest.

On an anatomical level, this action stretches and releases the muscles of the chest allowing circulation to flow freely to the heart and lungs. During the back-bend the thymus is pressured, and then released, this stimulation can aid immune function. The nervous system is stimulated, building heat and stimulating metabolism, on a subtle level this action relates to Jathari Agni (see comment section for more info). The abdominal muscles receive a stretch, as does the digestive system, stimulating Samana Vayu (see comment section for more info). The Nervous system benefits, as Cerebral-Spinal fluids are pumped (since the body is usually in a forward bend) this can result in a clearer feeling mind, and benefits all the nadis (see comment section for more info). Back-bends stimulate the lymphatic system, pumping lymphatic fluids, by opening the chest, armpits and groin where lymph nodes and glands are located.  The kidneys and adrenals are squeezed, further enhancing this cleansing action, while releasing adrenaline, which can feel like a buzzy rush, although for many there can also be a fear response.

Many people are not comfortable or encounter fear in back-bends. This is one of the reasons strong back bends are usually not taught to beginners. Softer and gentler back-bends (e.g. marjariasana–cat pose– and variations of Makrasana–crocodile pose) can begin this process.
According to Asana Pranayama Mudra Bandha (APMB–see comment section for more info) ‘Those who have difficulty in bending backwards may be frightened to face life or give of themselves with love’ (p 194). Looking at the subtle body, back bends open Anahata chakra (for more info on chakras, please refer to the comment section), relating to love- for self and others, as well as Manipura chakra – relating to personal power. Although they can be initially very challenging, practicing backbends can help to increase energy and counteract depression, as well as breaking down ‘body armor’.  If at any moment, pain or discomfort is experienced, come out of the asana.

Bending backwards turns the body out to face the world, often from a different perspective. Backbends can move blocked energy through all the chakras, when I’ve been feeling sluggish, tamasic and in a rut, I’ve found that backward bends can shift this energy, leaving my mind clearer and more focused. Often after backbends I feel invigorated, empowered and free and as though I have expanded boundaries (or maybe realizing that those self created boundaries do not need to exist). I’ve recently noticed that I do need to work with awareness when it comes to back-bends, it is an action that comes easily to my body and on an emotional level I often bend over backwards to try to please others, habits which I should be aiming to balance.

Back-bends are balanced and counter-posed by forward bends, in many practices, this may be a strong forward bend such as paschimottanasana (Seated Forward Bend), although I prefer a short savasana (Corpse Pose) and gentler forward bend like Apanasana (Knee Hug Pose.) Supta Baddha konasana (Reclining Bound Angle Pose) can also feel very comfortable after Urdhva Dhanurasana (Wheel Pose), broadening and releasing the lower back.

Back-bending is an unusual position for the spine, and should be approached very gently by people with back problems, pain or injury, with the guidance of a remedial yoga teacher. It is also not recommended to practice Urdhva Danurasana when menstruating, pregnant, very tired, suffering from high or low blood pressure, carpal tunnel syndrome, headache or heart problems.  A gentler back-bend, such as Sethu Bandhasana (Bridge Pose), or a supported back bend (e.g. reclining over a bolster) may be more suitable.

Working with the breath can help us feel calm, and move into backbends safely. Inhale to lengthen out of the lower back, strengthening the legs and opening the chest. Exhale to soften, possibly releasing deeper into the posture. If the breath is held constrained or panicked, ease out of the pose until you relax. The breath is a good indicator that adjustment is needed, as is knees that are rolling in or out, an over-extended lower back, and obviously the facial expression and body language of the student. When a student is very, very comfortable in this asana, variations like leg raises, or straightening the legs could be introduced.

About the Author:

This article was produced by Jo Stewart.  Jo is currently teaching throughout Melbourne and is a member of the Yoga Teachers Association of Australia.

The History Of Yoga October 27, 2009

By Keval Gajjar

Most of the Hatha yoga forms taught today throughout the Western world is influenced by the great yogi Tirumalai Krishnamacharya, who was born in 1888. He is considered the father of modern yoga and is responsible for pioneering the refinement of postures, specifically sequencing them and giving therapeutic value to each one.

He is also responsible for combining the postures with breath control to create a form of moving meditation. Sri K. Pattabhi Jois, who developed the Ashtanga Vinyasa method of Hatha yoga, studied with Krishnamacharya from the age of 12 and continued to teach yoga.  Inspired by his great teacher, in Mysore, India. B.K.S. Iyengar also studied with Krishnamacharya, albeit for a brief time.

He has spent his life perfecting the asanas that his first guru taught him and is the founder of the Iyengar style of yoga. He has a yoga center in Pune, India.T. Desikachar, the son of Krishnamacharya, developed the Viniyoga approach to Hatha yoga and currently has a yoga center in Chennai, India. He also teaches throughout the world.

THE EIGHT LIMBS

One of the founding principles of Hatha yoga to which dynamic yoga adheres is that of the eight limbs, which the literal translation of the Sanskrit word ashtanga is. Devised by the famous sage Patanjali in about 200 B.C, the eight limbs are described by him in the historical yoga text, the Yoga Sutras. The eight limbs can be likened to the form and nature of a tree. For, as a tree stands strong against every adversity and continues to grow, producing fruits from its labor, so do yoga students, through consistent practice and dedication, begin to reap the benefits of their labor and nourish the fruits of their love. The first five limbs are concerned with the body and the brain. They constitute the outer phase of yoga. The final three limbs are concerned with the reconditioning of the mind and constitute the inner phase of yoga.

The first limb of yoga is called Yama. Its purpose is to promote moral and ethical principles within the individual. Yama has five principles or social disciplines: ahimsa (nonviolence), satya (truth), asteya (non-stealing), brahmacharya (purity), and aparigraha (non-attachment).

The second limb is called Niyama. Its purpose is to create an inner integrity and it also has five principles: saucha (cleanliness, purity), santosha (contentment), tapas (austerity), svadhaya (self-study), and isvarapranidhana (surrender to God).

The third limb is called Asana. These are the yoga postures, which are practiced to calm the mind, enabling a deep state of meditation to occur. This is based on the principle that if the body is restless, the mind will also become restless, inhibiting the true realization of the self.

The fourth limb is Pranayama, or extension of the breath. Prana is the life-force energy, and ayama is the voluntary effort to control and direct this energy. Pranayama helps contemplation and eliminates distractions of the mind, so it becomes easier to concentrate and meditate.

The fifth limb is Pratyahara, which means mastery of the senses. Through the practice of asana and pranayama your mind’s attention is turned within; through pratyahara this internal focus is maintained.

The sixth limb is Dharana, or concentration. It is the ability to focus your full attention on one point to the exclusion of everything else. It is essential to realizing the true self.

The seventh limb is Dhyana, or meditation, which is the effortless flow of awareness toward the object of concentration. The difference between concentration and meditation is that in concentration there is a peripheral distraction or awareness of your immediate surroundings, whereas in meditation the attention is not disturbed at all; you are completely absorbed.

The eighth limb is Samadhi, which means the absorption of object with the mind. In this enlightened state there is no duality of consciousness. It is one step beyond being completely absorbed in the meditative state. When you have achieved Samadhi, the “I” becomes nonexistent. You become one with God or one with all. This is the fruit of the tree or the fruits of your labor.

MY DEAR BROTHERS AND SISTER IF YOU WANT TO KNOW MORE ABOUT THIS THEN VISITwww.indianyogaandmeditation.com

Balance October 17, 2009

In 7th grade I took a dance class. I was very excited to go shopping for new dance clothes and couldn’t wait to begin learning what, I was pretty sure, was my true calling in life (cue Fame music here.) My first class finally came and I lined up with the rest of the students, positioning myself in the front row so that the instructor could easily spot the child dance prodigy she had in her midst. The music began and the teacher called out each step in time with the beat:  ”1-2-3, twirl, 1-2-3, step ball change…”  Easy enough. The other girls around me followed along with ease. I tripped a bit still trying to do the last step she called out. Perhaps I just needed to warm up a bit, find my groove. More steps were added and more tripping followed. My feet were doing their own thing as my arms flailed embarrassingly. While everyone grape-vined to the right I inexplicably went to the left. And forget about any sort of balance: I tripped and flounced, clod hopped and fumbled towards the back of the room hoping the teacher wouldn’t see me there struggling to learn what seemingly came naturally to the rest of the girls in class. The next step required a forward bend and for us to slowly roll up, one vertebrae at a time. Nailed it! I can do that one, no problemo! The instructor even noted how I came up so gracefully (bless her heart) and had me demonstrate it to the class. That was the first and last time I was asked to do anything of the sort and in retrospect believe she was just trying to prevent me from becoming discouraged as I was clearly a lost cause. Alas, a full scholarship to Julliard was not in my future. I continued my dance class but it became a practice in frustration for me. I resigned myself to a life of clumsiness and stuck to more stationary activities like drawing and painting.

Thankfully, I found hope. Hope in the form of yoga. Many of us have issues with asymmetry and imbalance. These imbalances can create a lot of stress and strain in our body and sometimes lead to injury, pain, or just simple discomfort. But this can be remedied through the practice of yoga. Yoga creates symmetry throughout your body, striking a balance between the tendency to push, control and be assertive, with the impulse to yield, submit and be passive. Practicing the various poses, concentrating and meditation improves your overall well-being. Improvement in balance is one of the major benefits of Yoga. Improved balance is referred not only to the sharp physical coordination, but also to the balance between the left and right, front and back and high and low aspects of one’s body. Perhaps the self-proclaimed klutzes among us will be comforted in knowing that, as it turns out, hardly few of us have proper balance. We may be stronger on one side, but definitely fall short of strength when it comes to the other side. Though most of can bend forward with ease, bending backwards is an issue. Also, balance can vary from day to day and pose to pose.

There are a number of poses that aim at attaining balance in the body. One of them is Tadasana or mountain pose, which requires you to stand straight with your legs slightly apart and eyes closed. Though, Tadasana is not a particularly dynamic pose it can help you realize which side of your body is more powerful and where you tend to concentrate your weight. As you bring your awareness inward, you may notice the way your muscles and bones work internally to keep you balanced and standing tall. A more obvious test of our balancing skills is demonstrated in Vrksasana or tree pose, where you stand on one leg. It strengthens the leg and calf muscles, making it easier to balance the body. Performing standing balancing poses can also help you develop the ability to remain grounded in all types of poses. A consistent yoga practice ensures not only physical balance, but also emotional and spiritual balance.

Though unsuccessful in creating a prima ballerina, that long ago foray into dance helped me appreciate the symmetry yoga has brought into my life. A yoga practice can be dance-like but for the most part you hold one pose at a time and the rhythm you follow is that of your own breath. A balance is struck as you work both sides of your body within the moving meditation of yoga.

I recently had a conversation with a dance instructor where I told her how much I admired dancers’ grace and coordination. She laughed and said that in her experience dancers are among the klutziest creatures out there! She had witnessed fellow dancers walk into walls and trip over their own two feet. I expressed my great surprise over this and asked why she supposed that was. She said it’s because dancers are always in a state of incoordination with all the various dance steps taking their limbs every which way. Wow! What a revelation! Perhaps there is a dancer in me after all. At least I know I can roll up one vertebrae at a time with the best of ‘em!

–Christina Ortega

Back to Basics October 8, 2009

Some basic yoga positions for beginners can give you benefits that you might not think about. You might think you don’t need the basics once you feel you are at an intermediate level, or you might think the basics won’t help you because you are not flexible enough to “do yoga.” All levels of practitioners can benefit from basic yoga positions.

If you are new to yoga or interested in starting a yoga practice, the basics are your starting point. You can always modify a more difficult pose by practicing a basic pose. You can even modify a basic pose. The object is to find the benefit that each pose has for you – inside your own body.

If you are an intermediate yogi, practicing the basics can re-root you to your poses. Sometimes we move through the poses like we’ve been there before and it is easy. Try re-connecting with the basic poses. Be mindful of the four corners of your feet pressing into the ground – making your feet the root of your pose. Stand a little straighter and be aware of how small changes affect how you feel in the pose.

Basic poses can seem like they have no benefit at all, such as mountain pose. It looks like you are simply standing. By actively pushing your feet into the ground and consciously lifting your spine, you are straightening your posture, and strengthening your ankles. By opening your shoulders you are relieving stress in your shoulders and neck and opening your chest to promote full utilization of the lungs. When focusing on your breath you are increasing your cardio respiratory function and endurance. Add in tightening your quadriceps in an upward motion and tucking the tailbone under slightly and you add the benefits of strengthening the upper leg muscles and abdominals. This is all accomplished by simply standing up straight and breathing with awareness.

Other basic poses can have just as many benefits, some physical, some stress relieving, some just feel good. Basic positions for beginners include child pose, forward bend, warrior 1, 2 and 3, triangle pose, cat/cow pose, downward dog, spinal twist and cobra.

You usually want to practice an inversion such as a forward bend which gives your brain a fresh dose of oxygenated blood. A side stretch, a twist, and a back bend will keep your spine lubricated and supple. By moving the spine in different directions with awareness you are improving flexibility and decreasing risk of injury. Back bends stretch the front side of your body, forward bends stretch the back. Twists give your organs a gentle massage.

Overall moving through the poses and breathing with awareness while tuning in to how your body feels builds your mind-body connection. This connection can help you with many things from stress relief to pain relief.

Basic yoga positions can be practiced as often as you like; daily is best to keep the benefits coming. You can practice for 15 minutes or up to an hour (or even more). Fifteen minutes of yoga daily can provide you with a feeling of general well-being. You will be relieving stress while promoting healthy breathing and gentle flexibility.

Practice some basic yoga positions. Pay attention to your body, your breath … yourself.

By Kathi Duquette

Certified Yoga Instructor

Certified Personal Trainer

http://www.basic-yoga-information.com

Bikram Yoga October 4, 2009

Here are some handouts given to me by fellow yogini, Melena Ortega, who recently began a Bikram yoga practice in Sydney Australia.

How to Do Downward Facing Dog September 29, 2009

Here is a video clip demonstrating Downward Facing Dog. It’s pretty funny, ‘cuz the instructor has her dog with her on the mat and he would rather snooze or play than show us how to do the pose, silly pup! The instructor, Orly Burstein, does a great job demonstrating this pose but she mentions drawing your heels towards the mat which is somewhat of a debate among yoga instructors. Some emphasize pressing your heels towards the mat while others feel it isn’t necessary to the pose. I’m of the latter group and say do whatever allows you to maintain the integrity of the pose: hips high and your weight equally distributed through your legs and arms. So if that means your heels are off the floor and your knees bent, then that’s great. Some may need to work on loosening up their hamstrings before pressing their heels down. Either way, check out this video and see what you think!

http://www.5min.com/Video/How-to-Do-the-Downward-Facing-Dog-Position-1510

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