Yoga, and the benefit of yoga, is generically defined as a Hindu discipline that helps unite the body and mind. Aimed at achieving a state of perfect spiritual insight and tranquility, it is practiced in the West most commonly as physical exercise practiced as part of the discipline.
The benefit of yoga practice is nothing new. It has been recognized for many years as the perfect discipline to help one achieve tranquility, better health, and longer life.
Many people view the benefit of yoga as some weird discipline that involves yogi’s contorted in unnatural positions, doing strange acts of the body, and living on a mountaintop somewhere in India. I personally remember a television documentary many years ago featuring a yogi that had his tongue split, using it to clean his sinus cavities! Anyone interested in yoga has probably also seen images of yogi’s supporting great weight with their genitals.
In this modern age, much has been learned about the benefit of yoga. Yoga practitioners achieve greater mobility, longer life, and internal happiness through their practice of the art. Yoga as we know it today is aimed at uniting the mind, body,and spirit. The mysticism of the Hindu discipline is no longer a myth, and is reachable by all willing to learn.
Yoga practice is roughly grouped into three categories - the Yoga Postures (Asanas), Yoga Breathing (Pranayama) and Meditation. These categories embrace physiological, psychological, and biochemical effects. In addition, clinicians have compared these results against the Western practices of jogging, aerobic exercise, and weight training, and find results comparable.
The most popular style of Yoga in the West today is Hatha Yoga. It is designed to focuses on the physical well-being of a person and believers in the practice consider the body as the vehicle of the spirit.
Ananda Yoga, a classical style of Hatha Yoga, uses Asana and Pranayama to awaken, experience, and take control of the subtle energies within the body, and focuses on the energies of the seven Chakras.
Anusara (a-nu-SAR-a)yoga is defined as “stepping into the current of Divine Will”, “following your heart”, and “moving with the current of divine will.” This new style, which was developed by John Friend, is defined as “yoga positions that flow from the heart.” It is heart-oriented, spiritually inspiring, and is based on a deep knowledge of outer and inner body alignment. It is based on the principles of Hatha Yoga and biochemical practices. Students of this discipline base their practice on attitude, action, and alignment.
Ashtanga yoga could possibly be the perfect Yoga for those looking for a serious workout. Ashtanga was developed by K. Pattabhi Jois, and is very physically demanding. A series of flows, moving quickly from one posture to another, is utilized to build strength, flexibility and stamina. This style is not good for the beginning practitioner, as it requires 6 series of difficulty. The physical demands of Ashtanga are not for the casual practitioner beginning the journey of yoga fitness.
Bikram Yoga, named for its founder Bikram Choudhury, is practiced in a room with a temperature of up to 100 degrees. Twenty six Asanas are performed in a typical session, and focus is on warming and stretching muscles, ligaments, and tendons. Each pose is accompanied by Kapalabhati Breath, the “breath of fire.” Practice of this style promotes cleansing of the body, the release of toxins, and ultimate flexibility. One must be in very good physical shape to practice Bikram Yoga.
These basic definitions will give the person seeking the benefit of yoga a clear-cut understanding of what is to be expected, and will help them make the proper decision to find the discipline that best suits their needs. More information is posted on a regular basis at http://www.benefitofyoga.blogspot.com. Visit today to learn about the practice of yoga to meet your exercise needs.
Alden Smith is a published and award winning author whose website http://www.benefitofyoga.blogspot.com informs and educates the person wanting to learn more about yoga and its practice. Visit his site to stay informed on the exciting world of yoga.
Showing posts with label Aerobic Exercise. Show all posts
Showing posts with label Aerobic Exercise. Show all posts
March 2, 2009
February 26, 2009
Why Yoga Should Be a Part of Your Daily Fitness Routine
If you would like to really put your daily fitness routine in overdrive and get better results than you ever have in the past, you really should consider adding yoga exercises into your home fitness workouts. Aerobic exercise is great for burning calories, and strength training works very well for strengthening your muscle groups. But yoga goes far beyond either of those forms of exercise and can benefit you both physically and mentally. Let’s see how.
Physical Benefits
1. Flexibility — strength training helps improve muscle mass but it does very little to improve muscle flexibility. And studies have shown that short powerful muscles are prone to injury. So one of the major benefits of yoga exercises is the prolonged stretching found in many of the yoga positions and poses.
2. Balance — especially as we get older balance becomes more critical. It also allows you to move more easily and comfortably. Most yoga positions stress some form of balance in order to maintain the position.
3. Energy level — higher levels of energy often come through higher levels of relaxation in the body. Tension on the other hand is an energy killer. Yoga exercises help lower stress and tension and and improve oxygen flow in the blood. All of that helps lead to a higher energy level.
4. Pain management — many people today suffer with chronic pain, often in their back. Much muscle pain has its roots in tension. If you can get your muscles to relax, often the pain can even disappear. This is another great benefit of the relaxation techniques found in yoga.
Mental Benefits
1. Through the yoga positions and breathing exercises you are helped to focus inward rather than on the outward distractions of your life. This introspection can help clear your mind and focus your attention on the more important things in your life.
2. Stress levels can be greatly reduced by a regular yoga exercise routine. As was already mentioned, many yoga poses and breathing techniques encourage extreme relaxation of body and mind. This can help you let go of daily stress and it’s damaging influences.
3. Yoga can help promote a feeling of inner peace and tranquility because many yoga practices encourage time for meditation, which helps you gain control over your own thinking instead of being at the mercy of negative thoughts.
As you can see, there are lots of very good reasons for including yoga exercises in your daily fitness routine. Why not start learning more about yoga right away, and put it to work for you?
Thad Pickering writes on many consumer related topics including fitness. You can find free yoga exercises and free yoga poses by visiting our Home Fitness website.
Physical Benefits
1. Flexibility — strength training helps improve muscle mass but it does very little to improve muscle flexibility. And studies have shown that short powerful muscles are prone to injury. So one of the major benefits of yoga exercises is the prolonged stretching found in many of the yoga positions and poses.
2. Balance — especially as we get older balance becomes more critical. It also allows you to move more easily and comfortably. Most yoga positions stress some form of balance in order to maintain the position.
3. Energy level — higher levels of energy often come through higher levels of relaxation in the body. Tension on the other hand is an energy killer. Yoga exercises help lower stress and tension and and improve oxygen flow in the blood. All of that helps lead to a higher energy level.
4. Pain management — many people today suffer with chronic pain, often in their back. Much muscle pain has its roots in tension. If you can get your muscles to relax, often the pain can even disappear. This is another great benefit of the relaxation techniques found in yoga.
Mental Benefits
1. Through the yoga positions and breathing exercises you are helped to focus inward rather than on the outward distractions of your life. This introspection can help clear your mind and focus your attention on the more important things in your life.
2. Stress levels can be greatly reduced by a regular yoga exercise routine. As was already mentioned, many yoga poses and breathing techniques encourage extreme relaxation of body and mind. This can help you let go of daily stress and it’s damaging influences.
3. Yoga can help promote a feeling of inner peace and tranquility because many yoga practices encourage time for meditation, which helps you gain control over your own thinking instead of being at the mercy of negative thoughts.
As you can see, there are lots of very good reasons for including yoga exercises in your daily fitness routine. Why not start learning more about yoga right away, and put it to work for you?
Thad Pickering writes on many consumer related topics including fitness. You can find free yoga exercises and free yoga poses by visiting our Home Fitness website.
February 23, 2009
Weight Loss Through Yoga
As yoga becomes more mainstream, among claims made by its many adherents is that it helps with weight loss. Researchers at the Fred Hutchinson Cancer Research Center set out to find out. 15,500 people between the ages of 53 and 57 were asked about their exercise, diet and weight histories. The results showed that those who practiced yoga lost ten pounds over a period of five years. Those that did not averaged a thirteen and a half pound gain during that same time period.
That’s the good news. The bad news is that its not necessarily clear whether the results of the study show a cause and effect between practicing yoga and losing weight. One of the co-authors of the study, Alan Kristal, believes that the weight loss cannot be attributed to the caloric burn of yoga practice.
“Except for very strenuous yoga practices, you don’t really burn enough energy to make any difference in terms of weight,” said Kristal. Rather, Kristal believes that by putting people more in tune with their bodies, reducing stress, and avoiding bad habits yoga helps them avoid overeating.
Another possible explanation is that fit, healthy people are more likely to take up yoga than those who are out of shape. If the group practicing group was in better shape to begin with, then the results of the study are what you would expect. More studies will be required to prove a causal link between starting a yoga program and losing weight.
However, just because there no proven link between yoga and weight loss does not mean that yoga isn’t beneficial. Just the stress reduction and increased flexibility associated with yoga can contribute to wellness. Not to mention the emotional satisfaction and enjoyment that comes from yoga. Yoga can certainly be a part of a sensible plan for health, but should not be relied on exclusively if weight loss is the goal. Healthy diet and a sensible aerobic exercise regime are still a necessary part of a balanced lifestyle.
(c) 2005 Yoga-Daily.com
J. Morgan writes regularly on health, fitness and weight loss. He also maintains and edits the popular yoga news and information website “Yoga Daily” at http://www.Yoga-Daily.com.
That’s the good news. The bad news is that its not necessarily clear whether the results of the study show a cause and effect between practicing yoga and losing weight. One of the co-authors of the study, Alan Kristal, believes that the weight loss cannot be attributed to the caloric burn of yoga practice.
“Except for very strenuous yoga practices, you don’t really burn enough energy to make any difference in terms of weight,” said Kristal. Rather, Kristal believes that by putting people more in tune with their bodies, reducing stress, and avoiding bad habits yoga helps them avoid overeating.
Another possible explanation is that fit, healthy people are more likely to take up yoga than those who are out of shape. If the group practicing group was in better shape to begin with, then the results of the study are what you would expect. More studies will be required to prove a causal link between starting a yoga program and losing weight.
However, just because there no proven link between yoga and weight loss does not mean that yoga isn’t beneficial. Just the stress reduction and increased flexibility associated with yoga can contribute to wellness. Not to mention the emotional satisfaction and enjoyment that comes from yoga. Yoga can certainly be a part of a sensible plan for health, but should not be relied on exclusively if weight loss is the goal. Healthy diet and a sensible aerobic exercise regime are still a necessary part of a balanced lifestyle.
(c) 2005 Yoga-Daily.com
J. Morgan writes regularly on health, fitness and weight loss. He also maintains and edits the popular yoga news and information website “Yoga Daily” at http://www.Yoga-Daily.com.
Benefits of Chair Yoga - Part 1
In comparison to many forms of exercise, the benefits of Chair Yoga far outweigh the risks. The therapeutic exercises work the body, from head to toes, to the best of any client?s ability.
Therefore, the method used, addresses the whole body in a single routine. This is an amazing feat, for a low-impact exercise program, where the average session lasts 45 to 60 minutes. The following information will highlight some of the many benefits of regular participation in a Chair Yoga class.
Increased circulation is a result of movement and every body part that can move is used in a typical Chair Yoga class. For many of us, we think of cardiovascular heath first, and this is right fully so, but Chair Yoga helps many other forms of circulation, within the body, as well.
To sit still for days on end, we invite diseases of many kinds. Diabetics need movement to keep sugar levels in ?tolerance zones.? Chair Yoga also has routines for the feet, toes, hands, and fingers, so there is no part of the body left out. Due to this whole body approach, the immune system is also stimulated by regularly attending Chair Yoga classes.
The many movements, bending, and twisting, in a regular Chair Yoga session, stimulate the elimination of toxins, within the body. Every time you bend the waist in one direction or another, the stomach aids in digestion and the lower back is gently stimulated.
Now, back to cardiovascular benefits - There seems to be a lot of confusion about what is classified as aerobic exercise. One of the definitions for aerobic exercise is: Any exercise that would increase circulatory and respiratory ability. When the heart and lungs have to work harder to keep up with the body’s need for oxygen that is aerobic.
In fact, gardening and housework are also aerobic exercise that most seniors routinely do. This is not to say that gardening and housework are complete health maintenance systems, but they do burn over 200 calories per hour, for the average person, and meet the aerobic definition.
Much of this mentality stems from the ?No pain ? No gain? era. Most of the original advocates of this theory are now ?nursing their own wounds? and practicing gentler forms of exercise. After all, none of us are immortal, and the body can only take so much abuse over time.
May I remind anyone, who is left standing, from the No pain ? No gain era, that walking is also classified as aerobic exercise. So, whether you walk or run a mile, aerobic benefits are gained and significant calories are burned.
Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher. http://www.yoga-teacher-training.org/index.html
Therefore, the method used, addresses the whole body in a single routine. This is an amazing feat, for a low-impact exercise program, where the average session lasts 45 to 60 minutes. The following information will highlight some of the many benefits of regular participation in a Chair Yoga class.
Increased circulation is a result of movement and every body part that can move is used in a typical Chair Yoga class. For many of us, we think of cardiovascular heath first, and this is right fully so, but Chair Yoga helps many other forms of circulation, within the body, as well.
To sit still for days on end, we invite diseases of many kinds. Diabetics need movement to keep sugar levels in ?tolerance zones.? Chair Yoga also has routines for the feet, toes, hands, and fingers, so there is no part of the body left out. Due to this whole body approach, the immune system is also stimulated by regularly attending Chair Yoga classes.
The many movements, bending, and twisting, in a regular Chair Yoga session, stimulate the elimination of toxins, within the body. Every time you bend the waist in one direction or another, the stomach aids in digestion and the lower back is gently stimulated.
Now, back to cardiovascular benefits - There seems to be a lot of confusion about what is classified as aerobic exercise. One of the definitions for aerobic exercise is: Any exercise that would increase circulatory and respiratory ability. When the heart and lungs have to work harder to keep up with the body’s need for oxygen that is aerobic.
In fact, gardening and housework are also aerobic exercise that most seniors routinely do. This is not to say that gardening and housework are complete health maintenance systems, but they do burn over 200 calories per hour, for the average person, and meet the aerobic definition.
Much of this mentality stems from the ?No pain ? No gain? era. Most of the original advocates of this theory are now ?nursing their own wounds? and practicing gentler forms of exercise. After all, none of us are immortal, and the body can only take so much abuse over time.
May I remind anyone, who is left standing, from the No pain ? No gain era, that walking is also classified as aerobic exercise. So, whether you walk or run a mile, aerobic benefits are gained and significant calories are burned.
Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher. http://www.yoga-teacher-training.org/index.html
Healing Hearts with Yoga
Coronary Artery Disease, CAD as referred to in the medical community, is running rampant in our country and is the leading cause of death. Yearly, about 500,000 people die, 600,000 have heart attacks, and 800,000 folks suffer from angina (chest pain caused by blockage or constriction of the coronary arteries.) The incidence of heart disease is increasing and the age at which it occurs is decreasing. The statistics are pretty frightening. Medical intervention techniques are expensive, invasive, and not very effective in the long term. Treating the symptoms is only a stop-gap measure; treating the cause is the real cure.
CAD can be prevented and can be reversed ! We’re talking about a paradigm shift in consciousness here, not just a new medical technique. If we truly understand the cause, we can embrace the cure. And what’s the cause? We’ve heard this all before, high cholesterol, smoking, caffeine, lack of exercise, “Type A” or “workaholic” personality, stress and anxiety. These issues basically represent a disconnection from our innate knowledge of ourselves. If we honor and nurture ourselves, we will eat a healthy diet, exercise, relax, meditate, do yoga, and have deep, meaningful relationships. These self- honoring priorities are the answer to reversing CAD.
In June, a select group of 43 yoga teachers collectively representing over 400 years of yoga experience, gathered with Nischala Devi, one of the developers, and the Director of Stress Management for the hospital-based Dr. Dean Ornish Program for Reversing Heart Disease. In an intense 8 day course, Nischala instructed us in the first Cardiac Teacher Training for yoga teachers. Yoga to reverse Cardiac Disease? Yes!…And it works!
We know that yoga relaxes us and reduces stress. We know that a vegetarian diet is healthier. We know we’re more relaxed and effective if we take time to meditate. We know we need a bit of aerobic exercise daily, and that sharing our lives with friends and family in deep and meaningful ways is of great value for emotional and psychological wellbeing. What we’re discovering, scientifically, is that all of these positive activities combined with yoga heals our hearts.
The program for reversing and preventing Coronary Artery Disease is really very simple, however it takes a steadfast dedication and is actually a lifestyle change for most people. Given the choice of having “open heart bypass” surgery, which is a temporary intervention, or doing yoga and eating vegetables, which is prevention and regression of the disease, which would you choose?
Based on the elements of a healthy lifestyle, you can create more awareness to enable you to make choices that will keep your heart, and the rest of your body, mind and spirit healthy as well. This scientifically proven program consists of four elements: a vegetarian low fat diet, yoga, exercise, and a support group.
Begin with a vegetarian or vegetable based diet Fat is the culprit. Cholesterol, found in animal fats, sticks to the walls of coronary arteries creating plaque. This constricts or shuts down the flow of blood to the heart which starves the heart for oxygen causing “angina” (chest pain,) shortness of breath, and heart damage. The arteries also constrict causing high blood pressure. Sometimes there are no symptoms at all, but heart attack and death are the result. Medically, an angiogram can determine the location of the blockage of the artery. And medically, angioplasty can break up the blockage. Both procedures are very invasive and don’t eliminate the cause of the blockage. From a yogic perspective, a change of diet will address the cause. For reversal of cholesterol blockages eat a vegetarian diet with only 10% fat. For prevention, allow only 20% fat in your diet.
Yoga! The yoga portion of the program is the foundation for success Yoga for cardiac health is a stress management technique, not to be confused with a fitness training. It allows the body to reabsorb the hardened cholesterol, and is effective in healing at a very basic level. One hour and 15 minutes of this yoga program has been shown to be effective. Cardiac yoga has five aspects, all of which are equally important: “asana” or poses, deep relaxation, visualization, breathing, and meditation.
Asana. The “asana” part of the program consists of the poses through which the body stretches, squeezing out the physical tension. The poses free our muscles from tightness, massage our internal organs and sensitize us to become more and more conscious of our bodies. Be gentle with yourself. Tune into your body and stretch only to the level that is comfortable for you. Here is a sampling of some simple poses you can practice:
Neck Stretches. Sitting comfortably in a chair, spine straight, drop your ear toward your right shoulder. Keep your chin slightly tucked toward your throat and your face forward. Feel the stretch on the left side of your neck. As you exhale, gently drop your left shoulder. Now bring your head to the left side and stretch the right side of your neck. Hold for 10 to 15 seconds.
Thigh toward Chest. Sitting in a chair, spine straight, grasp your right leg behind your knee and draw it toward your chest. Be sure to keep your back flat and exhale as you bring your thigh a bit closer. Hold for a few seconds and release. Then do the pose with the left leg.
Cobra Pose. Lie on your stomach with your hands directly under your shoulders, palms flat on the floor, fingers pointing forward. Keep your elbows close to your ribcage as you gently raise your head and chest off the floor. Breathe normally, hold for a few seconds and release.
Forward Bend. Sitting on the floor with your legs straight out in front of you, raise your arms overhead and lift your chest, flattening your back. As you exhale, reach forward stretching toward your toes. Keep your back flat and allow your hands to rest on your legs at a comfortable position. Relax and breathe into the pose. As you come up inhale and raise your arms overhead, then slowly lower them as you exhale.
Deep Relaxation. Deep calming relaxation can release the tensions and stress of everyday life. Its a conscious withdrawal of energy from the physical body and into a place of calm and connection within our deepest self. Most cardiac patients are hard-driving, full power dynamos who have forgotten how to relax, and they’re not alone. Our culture encourages pushing in the fast lane and certainly doesn’t encourage relaxation. For a healthy heart, and to be even more effective in our lives, we must learn to relax. To be at peace in the world we must learn to periodically withdraw from it.
There are a multitude of benefits of Deep Relaxation. It lowers blood pressure and heart rate, lowers cholesterol, reduces angina, reduces anxiety and the need for medication, releases anxiety and improves sleep. It produces the “Relaxation Response” in the parasympathetic nervous system which recharges the nervous system, relaxes the heart and the digestive system.
Here’s how to relax:
Lie down or sit in a comfortable position making sure that all parts of your body are supported.
Close your eyes and scan your body with your mind. Do you feel a tightness or tension anywhere? Is one shoulder tighter than the other? Is your neck tense? Do you feel pain anywhere?
Adjust your body to be even more comfortable.
Bring your attention to your right leg. Stretch it out from your hip, hugging the muscles toward the bones. Raise your leg a little off the floor, and relax it back down again. Roll it from side to side and relax. Then do the other leg.
Bring your attention to your right arm, stretch it out to the side, hugging the muscles to the bones and stretching your hand as wide as possible, make a fist, and release it to your side. Then follow the same process with your left arm.
Squeeze your buttocks, feel your body lift, and then relax down.
Press your belly out as you inhale deeply, and release with a relaxing exhalation. Allow your belly to be soft.
Inhale deeply and allow your ribcage to expand as wide as possible, expanding your lungs. Exhale and let go. Relax.
Draw your shoulders up around your ears. Squeeze them tightly. Roll them back and down, releasing any tension in your neck and shoulders. Roll your head gently from side to side, letting it come to rest at center.
Squeeze your face, pucker your lips, close your jaw, squeeze your eyelids tightly shut and draw your whole face toward your nose. Then release and relax.
Focus your breath. Taking long deep breaths, and as you exhale send the breath through your mind to each of the parts of your body that you just relaxed. Send your breath as a healing balm, searching out the more subtle tensions and releasing them with your exhalation.
Inhale deeply and fill your entire body with relaxation. Bring your attention to your heart and inhale, filling it with peace, centeredness and calm. Realize that this feeling of stillness is your essential self, the place of peace within you from which you may live.
Visualization and imagery. Our minds are incredibly powerful, and our bodies hear and respond to everything we think. Worry and anxiety are the result of imagery. Most of the time we worry about things that never happen, causing physical stress, increased blood pressure and heart rate, lowered immunity, and mental anguish. If our bodies respond to worry, they’ll also respond to positive images and the physical result is healing. Concentrate your attention on an area of your body that needs healing or relaxation. Imagine or visualize it the way it will look to you, seeing it healthy. For example, visualize your heart. Pink, healthy tissue, blood flowing freely through clear, strong arteries, rich red blood flowing out of your heart, through your arteries to feed every cell in your body. Create as graphic an image as you can. Remember, your image is to create healing and your body will believe what you tell it.
Breathing. We can live without food, water, and shelter, for a time, but how long can we live without breathing? Our first inhalation meant life, and our last exhalation will mean death. The way we breathe affects our thoughts, our minds and our emotions. Chronic stress and tension cause shallow breathing, starving our bodies for oxygen and constantly pushing our nervous systems to the edge of a panic response. Control of our breath gives us control of our responses. We’ve all heard “If you’re angry, take a deep breath.” That breath gives pause. It slows us down to give us time to think a different thought, to choose again. Putting space between our thoughts creates relaxation and can be controlled by putting space between our breaths. Begin by noticing your breathing pattern. Are your breaths shallow or deep? Are you breathing only with the tops of your lungs or are you bringing your breath all the way down to your belly? Deep full breathing oxygenates the body, relaxing it, cleansing it and slowing down our emotional reactions.
You can practice controlling your breath with “alternate nostril breathing.” Close your right nostril and deeply through your left nostril. Then close off your left nostril and exhale completely through your right nostril. Take full deep breaths and exhale completely. Alternate as often as you feel comfortable, building up to about 3 minutes. Close your eyes and notice how you feel.
Meditation. When life becomes hectic and stressful its important to have a stress management tool to help us to stay calm. Meditation is a path to creating and maintaining that place of peace and stillness within. When we’re calm and our minds are clear, we’re able to respond to life’s inevitable challenges from a realistic and positive perspective; we have the space in our minds to choose to act appropriately. In a medical study at Duke University, it was shown that people who did stress management after their first heart attack were less likely to have a second.
There are probably thousands and thousands of meditation techniques. The point is to calm the mind and find a technique that you enjoy doing. When you begin to try to calm the mind, it will rebel. Thoughts will be constantly pushing their way in. Be patient, start with short sessions, even just a few minutes at a time and build up to 30 minutes gradually.
To meditate, just begin:
Set up a consistent time and place to meditate. Create the atmosphere, light a candle, use your favorite cushion, light incense; whatever “gets you in the mood.”
Sit up in a comfortable position.
Choose a meditation technique that works for you. Try a few, choose one and stick with it. Meditating on a candle, on your breath, on a word. Writing, walking, meditating on a tone, on the point between your eyebrows. There are many books and tapes on meditation techniques.
As your mind tries to distract you keep bringing it back to your point of focus. If necessary, write down the important thoughts that are coming between you and your calm mind.
Physical aerobic exercise is important. It can be gentle and should very definitely be enjoyable so you’ll do it; about a half an hour a day is effective. Exercise at a comfortable rate so that you can carry on a conversation while you’re doing it. You’ll be exercising your entire body as you walk and talk and share with a friend. Integrate your exercise into your day, climb a few flights of stairs instead of taking the elevator, get a dog to walk with or walk to work with a friend. Sunset is a great time to stroll briskly and relax from the day. The more you walk, the faster you’ll enjoy the benefits of better cardiovascular circulation, overall fitness, stronger respiration, and of course, a healthier heart.
Participate in a support group. Emotional, psychological and spiritual support is valuable for all of us, and especially critical for those who are challenged with a major lifestyle change. The value of interpersonal support systems has been demonstrated in 12 Step Programs, and that type of support is just as valuable for those changing their lifestyle for a healthier heart. Sharing with others opens our hearts, supporting each other heals them.
The medical paradigm is changing. Many medical facilities and insurance companies are embracing stress reduction approaches to healing hearts. We are empowering ourselves, taking responsibility for our health and realizing the importance of loving ourselves and caring about each other. When we heal our hearts in this way, we inevitably heal the world around us. We bring calm, peace and healing wherever we go.
Susan Winter Ward, internationally recognized yoga instructor, author, and video producer, is the creator of Yoga for the Young at Heart?, a multimedia publisher which publishes an informative and inspiring collection of CDRoms, videos, audio tapes, books and television programs, as well as exciting vacation retreats. Her product line is available at: Yoga for the Young at Heart
CAD can be prevented and can be reversed ! We’re talking about a paradigm shift in consciousness here, not just a new medical technique. If we truly understand the cause, we can embrace the cure. And what’s the cause? We’ve heard this all before, high cholesterol, smoking, caffeine, lack of exercise, “Type A” or “workaholic” personality, stress and anxiety. These issues basically represent a disconnection from our innate knowledge of ourselves. If we honor and nurture ourselves, we will eat a healthy diet, exercise, relax, meditate, do yoga, and have deep, meaningful relationships. These self- honoring priorities are the answer to reversing CAD.
In June, a select group of 43 yoga teachers collectively representing over 400 years of yoga experience, gathered with Nischala Devi, one of the developers, and the Director of Stress Management for the hospital-based Dr. Dean Ornish Program for Reversing Heart Disease. In an intense 8 day course, Nischala instructed us in the first Cardiac Teacher Training for yoga teachers. Yoga to reverse Cardiac Disease? Yes!…And it works!
We know that yoga relaxes us and reduces stress. We know that a vegetarian diet is healthier. We know we’re more relaxed and effective if we take time to meditate. We know we need a bit of aerobic exercise daily, and that sharing our lives with friends and family in deep and meaningful ways is of great value for emotional and psychological wellbeing. What we’re discovering, scientifically, is that all of these positive activities combined with yoga heals our hearts.
The program for reversing and preventing Coronary Artery Disease is really very simple, however it takes a steadfast dedication and is actually a lifestyle change for most people. Given the choice of having “open heart bypass” surgery, which is a temporary intervention, or doing yoga and eating vegetables, which is prevention and regression of the disease, which would you choose?
Based on the elements of a healthy lifestyle, you can create more awareness to enable you to make choices that will keep your heart, and the rest of your body, mind and spirit healthy as well. This scientifically proven program consists of four elements: a vegetarian low fat diet, yoga, exercise, and a support group.
Begin with a vegetarian or vegetable based diet Fat is the culprit. Cholesterol, found in animal fats, sticks to the walls of coronary arteries creating plaque. This constricts or shuts down the flow of blood to the heart which starves the heart for oxygen causing “angina” (chest pain,) shortness of breath, and heart damage. The arteries also constrict causing high blood pressure. Sometimes there are no symptoms at all, but heart attack and death are the result. Medically, an angiogram can determine the location of the blockage of the artery. And medically, angioplasty can break up the blockage. Both procedures are very invasive and don’t eliminate the cause of the blockage. From a yogic perspective, a change of diet will address the cause. For reversal of cholesterol blockages eat a vegetarian diet with only 10% fat. For prevention, allow only 20% fat in your diet.
Yoga! The yoga portion of the program is the foundation for success Yoga for cardiac health is a stress management technique, not to be confused with a fitness training. It allows the body to reabsorb the hardened cholesterol, and is effective in healing at a very basic level. One hour and 15 minutes of this yoga program has been shown to be effective. Cardiac yoga has five aspects, all of which are equally important: “asana” or poses, deep relaxation, visualization, breathing, and meditation.
Asana. The “asana” part of the program consists of the poses through which the body stretches, squeezing out the physical tension. The poses free our muscles from tightness, massage our internal organs and sensitize us to become more and more conscious of our bodies. Be gentle with yourself. Tune into your body and stretch only to the level that is comfortable for you. Here is a sampling of some simple poses you can practice:
Neck Stretches. Sitting comfortably in a chair, spine straight, drop your ear toward your right shoulder. Keep your chin slightly tucked toward your throat and your face forward. Feel the stretch on the left side of your neck. As you exhale, gently drop your left shoulder. Now bring your head to the left side and stretch the right side of your neck. Hold for 10 to 15 seconds.
Thigh toward Chest. Sitting in a chair, spine straight, grasp your right leg behind your knee and draw it toward your chest. Be sure to keep your back flat and exhale as you bring your thigh a bit closer. Hold for a few seconds and release. Then do the pose with the left leg.
Cobra Pose. Lie on your stomach with your hands directly under your shoulders, palms flat on the floor, fingers pointing forward. Keep your elbows close to your ribcage as you gently raise your head and chest off the floor. Breathe normally, hold for a few seconds and release.
Forward Bend. Sitting on the floor with your legs straight out in front of you, raise your arms overhead and lift your chest, flattening your back. As you exhale, reach forward stretching toward your toes. Keep your back flat and allow your hands to rest on your legs at a comfortable position. Relax and breathe into the pose. As you come up inhale and raise your arms overhead, then slowly lower them as you exhale.
Deep Relaxation. Deep calming relaxation can release the tensions and stress of everyday life. Its a conscious withdrawal of energy from the physical body and into a place of calm and connection within our deepest self. Most cardiac patients are hard-driving, full power dynamos who have forgotten how to relax, and they’re not alone. Our culture encourages pushing in the fast lane and certainly doesn’t encourage relaxation. For a healthy heart, and to be even more effective in our lives, we must learn to relax. To be at peace in the world we must learn to periodically withdraw from it.
There are a multitude of benefits of Deep Relaxation. It lowers blood pressure and heart rate, lowers cholesterol, reduces angina, reduces anxiety and the need for medication, releases anxiety and improves sleep. It produces the “Relaxation Response” in the parasympathetic nervous system which recharges the nervous system, relaxes the heart and the digestive system.
Here’s how to relax:
Lie down or sit in a comfortable position making sure that all parts of your body are supported.
Close your eyes and scan your body with your mind. Do you feel a tightness or tension anywhere? Is one shoulder tighter than the other? Is your neck tense? Do you feel pain anywhere?
Adjust your body to be even more comfortable.
Bring your attention to your right leg. Stretch it out from your hip, hugging the muscles toward the bones. Raise your leg a little off the floor, and relax it back down again. Roll it from side to side and relax. Then do the other leg.
Bring your attention to your right arm, stretch it out to the side, hugging the muscles to the bones and stretching your hand as wide as possible, make a fist, and release it to your side. Then follow the same process with your left arm.
Squeeze your buttocks, feel your body lift, and then relax down.
Press your belly out as you inhale deeply, and release with a relaxing exhalation. Allow your belly to be soft.
Inhale deeply and allow your ribcage to expand as wide as possible, expanding your lungs. Exhale and let go. Relax.
Draw your shoulders up around your ears. Squeeze them tightly. Roll them back and down, releasing any tension in your neck and shoulders. Roll your head gently from side to side, letting it come to rest at center.
Squeeze your face, pucker your lips, close your jaw, squeeze your eyelids tightly shut and draw your whole face toward your nose. Then release and relax.
Focus your breath. Taking long deep breaths, and as you exhale send the breath through your mind to each of the parts of your body that you just relaxed. Send your breath as a healing balm, searching out the more subtle tensions and releasing them with your exhalation.
Inhale deeply and fill your entire body with relaxation. Bring your attention to your heart and inhale, filling it with peace, centeredness and calm. Realize that this feeling of stillness is your essential self, the place of peace within you from which you may live.
Visualization and imagery. Our minds are incredibly powerful, and our bodies hear and respond to everything we think. Worry and anxiety are the result of imagery. Most of the time we worry about things that never happen, causing physical stress, increased blood pressure and heart rate, lowered immunity, and mental anguish. If our bodies respond to worry, they’ll also respond to positive images and the physical result is healing. Concentrate your attention on an area of your body that needs healing or relaxation. Imagine or visualize it the way it will look to you, seeing it healthy. For example, visualize your heart. Pink, healthy tissue, blood flowing freely through clear, strong arteries, rich red blood flowing out of your heart, through your arteries to feed every cell in your body. Create as graphic an image as you can. Remember, your image is to create healing and your body will believe what you tell it.
Breathing. We can live without food, water, and shelter, for a time, but how long can we live without breathing? Our first inhalation meant life, and our last exhalation will mean death. The way we breathe affects our thoughts, our minds and our emotions. Chronic stress and tension cause shallow breathing, starving our bodies for oxygen and constantly pushing our nervous systems to the edge of a panic response. Control of our breath gives us control of our responses. We’ve all heard “If you’re angry, take a deep breath.” That breath gives pause. It slows us down to give us time to think a different thought, to choose again. Putting space between our thoughts creates relaxation and can be controlled by putting space between our breaths. Begin by noticing your breathing pattern. Are your breaths shallow or deep? Are you breathing only with the tops of your lungs or are you bringing your breath all the way down to your belly? Deep full breathing oxygenates the body, relaxing it, cleansing it and slowing down our emotional reactions.
You can practice controlling your breath with “alternate nostril breathing.” Close your right nostril and deeply through your left nostril. Then close off your left nostril and exhale completely through your right nostril. Take full deep breaths and exhale completely. Alternate as often as you feel comfortable, building up to about 3 minutes. Close your eyes and notice how you feel.
Meditation. When life becomes hectic and stressful its important to have a stress management tool to help us to stay calm. Meditation is a path to creating and maintaining that place of peace and stillness within. When we’re calm and our minds are clear, we’re able to respond to life’s inevitable challenges from a realistic and positive perspective; we have the space in our minds to choose to act appropriately. In a medical study at Duke University, it was shown that people who did stress management after their first heart attack were less likely to have a second.
There are probably thousands and thousands of meditation techniques. The point is to calm the mind and find a technique that you enjoy doing. When you begin to try to calm the mind, it will rebel. Thoughts will be constantly pushing their way in. Be patient, start with short sessions, even just a few minutes at a time and build up to 30 minutes gradually.
To meditate, just begin:
Set up a consistent time and place to meditate. Create the atmosphere, light a candle, use your favorite cushion, light incense; whatever “gets you in the mood.”
Sit up in a comfortable position.
Choose a meditation technique that works for you. Try a few, choose one and stick with it. Meditating on a candle, on your breath, on a word. Writing, walking, meditating on a tone, on the point between your eyebrows. There are many books and tapes on meditation techniques.
As your mind tries to distract you keep bringing it back to your point of focus. If necessary, write down the important thoughts that are coming between you and your calm mind.
Physical aerobic exercise is important. It can be gentle and should very definitely be enjoyable so you’ll do it; about a half an hour a day is effective. Exercise at a comfortable rate so that you can carry on a conversation while you’re doing it. You’ll be exercising your entire body as you walk and talk and share with a friend. Integrate your exercise into your day, climb a few flights of stairs instead of taking the elevator, get a dog to walk with or walk to work with a friend. Sunset is a great time to stroll briskly and relax from the day. The more you walk, the faster you’ll enjoy the benefits of better cardiovascular circulation, overall fitness, stronger respiration, and of course, a healthier heart.
Participate in a support group. Emotional, psychological and spiritual support is valuable for all of us, and especially critical for those who are challenged with a major lifestyle change. The value of interpersonal support systems has been demonstrated in 12 Step Programs, and that type of support is just as valuable for those changing their lifestyle for a healthier heart. Sharing with others opens our hearts, supporting each other heals them.
The medical paradigm is changing. Many medical facilities and insurance companies are embracing stress reduction approaches to healing hearts. We are empowering ourselves, taking responsibility for our health and realizing the importance of loving ourselves and caring about each other. When we heal our hearts in this way, we inevitably heal the world around us. We bring calm, peace and healing wherever we go.
Susan Winter Ward, internationally recognized yoga instructor, author, and video producer, is the creator of Yoga for the Young at Heart?, a multimedia publisher which publishes an informative and inspiring collection of CDRoms, videos, audio tapes, books and television programs, as well as exciting vacation retreats. Her product line is available at: Yoga for the Young at Heart
February 22, 2009
Yoga is a Safe Solution to Weight Control
One more study tells the world, that Yoga can help with weight control and weight loss. The latest study was held by the Fred Hutchinson Cancer Research Center in Seattle, Washington.
The study involved 15,500 healthy, middle-aged, men and women. This is a group that typically has difficulty with weight loss, since the number of calories needed declines, and the energy levels needed to burn calories, is not what it used to be.
Unfortunately, this is a fact that I have become painfully aware of during the past few years, and cutting back on food was my unwanted last option. Although, I cross train almost daily, it took me one year to lose 16 pounds of extra weight.
Back to the study: Yoga practice was defined as practicing at least 30 minutes once a week for four or more years. Comparatively speaking, this is truly ?bare minimum,? and many Yoga teachers used to say that this amount of Yoga will do nothing.
How times change; Yoga has been keeping people fit for approximately 5,000 years, and its many health benefits are still a mystery worthy of more studies.
Alan R. Kristal, Dr.P.H., the study’s lead author at Hutchinson Center’s Public Health Sciences Division said, “Men and women who were of normal weight at age 45, and who regularly practiced Yoga, gained about three fewer pounds during that 10-year period than those who didn’t practice Yoga.”
Until all the studies are in, it would be safe to say that adding Yoga practice to your weekly routine, and eating wisely, will contribute to weight control or weight loss.
When seeking a Yoga teacher, find one who is compassionate, yet will encourage you to practice more frequently. The results you will gain from regular practice, of three to four Yoga classes per week, will be extraordinary, especially, if you practice Yoga for years.
Yoga is very low impact - in comparison to many aerobic exercise routines, and can be practiced for longevity. Your knees, spine, hips, and shoulders, will thank you for the condition Yoga will keep them in. Many of today?s ?standard? forms of exercise do not have the same ?bragging rights,? as Yoga.
With respect to eating, take the time to identify hunger and cravings. You will notice that they are not the same thing. Being a chocolate lover, it is much better to eat a piece of chocolate, now and then, than to buy a dozen chocolate donuts. This is not to justify, or surrender, to chocolate, but to eat it in moderation, and not every day.
Based upon what I have said so far, it is all about identification, control, and moderation. We have to stop ?mindless eating? habits.
Recently, researchers found that women who received a 1200 mg. calcium supplement, on a daily basis, reduced their number of premenstrual food cravings by 54%.
On another note: When you have anxiety, your body produces more of the hormone cortisol, which may increase the volume of carbohydrates you eat. Carbohydrates temporarily increase our levels of serotonin, making us feel relaxed for the short term.
Learn the art of substituting foods for more nutritionally dense variations. I cover this, in detail, in my eBook, ?14 Days to Change Your Life,? which will be released in August 2005.
Being in the best shape you can be is also connected to positive thinking. Therefore, use self-improvement sources to keep you on the right track toward optimum health.
Paul Jerard, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? - for Yoga students, who may be considering a new career as a Yoga teacher. http://www.yoga-teacher-training.org/index.html
The study involved 15,500 healthy, middle-aged, men and women. This is a group that typically has difficulty with weight loss, since the number of calories needed declines, and the energy levels needed to burn calories, is not what it used to be.
Unfortunately, this is a fact that I have become painfully aware of during the past few years, and cutting back on food was my unwanted last option. Although, I cross train almost daily, it took me one year to lose 16 pounds of extra weight.
Back to the study: Yoga practice was defined as practicing at least 30 minutes once a week for four or more years. Comparatively speaking, this is truly ?bare minimum,? and many Yoga teachers used to say that this amount of Yoga will do nothing.
How times change; Yoga has been keeping people fit for approximately 5,000 years, and its many health benefits are still a mystery worthy of more studies.
Alan R. Kristal, Dr.P.H., the study’s lead author at Hutchinson Center’s Public Health Sciences Division said, “Men and women who were of normal weight at age 45, and who regularly practiced Yoga, gained about three fewer pounds during that 10-year period than those who didn’t practice Yoga.”
Until all the studies are in, it would be safe to say that adding Yoga practice to your weekly routine, and eating wisely, will contribute to weight control or weight loss.
When seeking a Yoga teacher, find one who is compassionate, yet will encourage you to practice more frequently. The results you will gain from regular practice, of three to four Yoga classes per week, will be extraordinary, especially, if you practice Yoga for years.
Yoga is very low impact - in comparison to many aerobic exercise routines, and can be practiced for longevity. Your knees, spine, hips, and shoulders, will thank you for the condition Yoga will keep them in. Many of today?s ?standard? forms of exercise do not have the same ?bragging rights,? as Yoga.
With respect to eating, take the time to identify hunger and cravings. You will notice that they are not the same thing. Being a chocolate lover, it is much better to eat a piece of chocolate, now and then, than to buy a dozen chocolate donuts. This is not to justify, or surrender, to chocolate, but to eat it in moderation, and not every day.
Based upon what I have said so far, it is all about identification, control, and moderation. We have to stop ?mindless eating? habits.
Recently, researchers found that women who received a 1200 mg. calcium supplement, on a daily basis, reduced their number of premenstrual food cravings by 54%.
On another note: When you have anxiety, your body produces more of the hormone cortisol, which may increase the volume of carbohydrates you eat. Carbohydrates temporarily increase our levels of serotonin, making us feel relaxed for the short term.
Learn the art of substituting foods for more nutritionally dense variations. I cover this, in detail, in my eBook, ?14 Days to Change Your Life,? which will be released in August 2005.
Being in the best shape you can be is also connected to positive thinking. Therefore, use self-improvement sources to keep you on the right track toward optimum health.
Paul Jerard, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? - for Yoga students, who may be considering a new career as a Yoga teacher. http://www.yoga-teacher-training.org/index.html
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