Beauty and slimming 9.6pounds less one week

Build immunity with food

2011-08-25T20:44:00.000-07:00

A 1999 study of the American Cancer Society suggests that over one-third of the 563,100 cancer deaths were caused by nutrition. But more importantly, on the brighter side, it concluded that MOST of these could have been prevented. Why? What?s going wrong? Despite our improved standard of living, why are infections and disease more rampant. Why are our bodies not able to respond effectively? The answers lie in eating habits. Little do we realize that being fed on ?junk? food and the ?rushed? eating habits are taking a heavy toll of our physical AND mental health. Some of us have begun to acknowledge the downside of these foods by resorting to ?health diets? such as ?high fibre?, ?low cholesterol?, ?diet-foods? etc. But herein lies the problem. We go overboard in the opposite direction. This leads to a unique set of problems. As years pass by, don't be too surprised if we have a whole new set of illnesses caused by these so-called ?health-diets?. The need today is to build up our immune systems. So then, what de we eat and how? It?s astonishing that despite having the solution in front of our eyes we choose to ignore it. In our enthusiasm to develop new fashionable foods, we have turned a blind eye to what has existed for centuries?. Yoga has developed an eating philosophy and a concept of a balanced wholefoods diet. These powerful principles help in maintaining a healthy body along with a stress-free mind. What?s most important is that they have existed for centuries and it?s NOT some ?recently-developed untested and unproved fad?. Ancient yogis are known to have lived to well over 100 years of age WITHOUT disease or illness. Yoga does not dissect food into vitamins, minerals, protein etc. Instead, the true benefits of these vital ingredients can be had only when they are NOT isolated but as much in their original form as possible. Foods must be as close to their ?whole? or natural state as possible. Such foods are called wholefoods and are not pre-processed in any way. The key to true health is to have a balanced wholefoods diet. Such a diet ensures that the 3 functions of digestion ? absorption, assimilation and elimination ? work in perfect harmony. Often ?synthetic? or ?processed? foods create conditions that disrupt the harmony between these 3 functions. Over years, this leads to severe physical and psychological problems. How do we go about adopting a wholefoods routine? Firstly, we MUST set aside time for eating. We owe that commitment to ourselves. Food CANNOT be treated as one of those ?rushed? affairs. Believe me, once you realize the gains, you?ll be wondering why you didn?t do it before. The next is to get down to wholefoods selection, setting wholefood menu plans and preparing wholefoods dishes. The golden rule of wholefoods cooking is to keep it simple. If you feel clueless about it, you may like to read the ?Yoga, Food and Health? book which deals into every aspect of wholefoods cooking and eating INCLUDING menu plans and recipes. I have found this book to be a useful directional guide. We have made special arrangements with the Australian authors to provide an easy downloadable version. For details, click here The bottomline?Let?s not ignore the early signs of personal illness until it?s too late. Let?s go back to the basics to develop an eating format that will make our bodies stronger and more resistant to infections, allergies and attacks. Best wishes,
Arun Goel

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Understanding Yoga Holidays

2011-08-25T09:16:00.000-07:00

We all understand that there's work and after some time, there's a need to get away from work.

Which is why we holiday. The idea is to get involved in "unwinding" activities that take us away from our workplace with the resultant diversion serving as a stress buster . So whether we ski, trek or camp, it is the diversion that helps us in de-stressing.

But whatever we do, we'll have our desk waiting for us when we get back. While some of us feel quite low on returning to work, others begin work with gusto but soon get into a downward spiral of stress. Try a Yoga Holiday or Retreat and you just may find the desk disappear (or at least the concept of work as we see it). A yoga retreat other than serving the purpose of rejuvenation helps you to discover a new meaning to life. How can a Yoga retreat help you?

In such holidays, you are exposed to a whole new philosophy to life. Modern medicine now recognizes that over 90% of all health disorders are psychosomatic in nature - they have their origin in the mind. Yoga recognizes this holistic aspect of health and a yoga retreat serves a perfect medium for understanding this mind-body connection for health management.

A yoga holiday can help you learn tips and techniques on self-health management - Why feel dependent on external help to set yourself right?

More importantly, a yoga retreat provides a clearer direction towards a peaceful way of existence. We develop an increased capacity to resolve our inner turmoil and anxieties that we experience every single day.

A Yoga holiday serves as a guide for a fitter lifestyle through an all-round focus including attention to food and diet.

In all, while serving as a pleasant diversion, a yoga holiday helps you appreciate nature and surroundings in a way you have never before while providing you invaluable tools for independent life management that you will continue to cherish forever.

What to look for in a Yoga retreat?

A lot of casual holidays pass of as Yoga holidays when in fact they teach you nothing more than just some odd yoga routines in a good serene setting. However, there is much more to a Yoga retreat.

Firstly, be clear what you are looking for. You could either be a beginner seeking to be exposed to a yoga way of life management. Or you could be a practicing yogi seeking to explore advanced techniques and practices in physical postures. These 2 kinds of retreats could be quite different.

If you are a beginner, you should choose a yoga retreat that exposes you to various facets of yoga including some enlightening talks that will help you get familiar with the yoga way of life. Meditation techniques that help to harmonize the mind-body connection are a must. Qualified yoga teachers must conduct the retreats with a comprehensive understanding on various aspects of yoga and not JUST yoga exercises. It goes without saying that the yoga retreat should be conducted in a suitable, serene place that fits into the spirit of yoga. A place with tremendous spiritual energy would work best for such retreats.

If you are the one looking for advanced yoga practices, seek out a retreat organized by teachers with considerable experience in Ashtanga, Hatha or Iyengar Yoga, as they will be best suited to teach you advanced practices.

Either way, Yoga retreats are something that must be experienced as they provide that "something" that will serve as a helpful guide and something that you will always hold close to you - something that other kind of holidays can rarely provide.

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Avian Flu and Neti

2011-08-24T20:43:00.000-07:00

Recently, a fear psychosis has been gripping the world regarding a possible flu pandemic arising out of Avian Flu.

Scientists have gone so far as to resurrect the deadly flu virus of the 1918 world epidemic that claimed close to 50 million lives. Though of clearly different strains, due to some similarity of symptoms, these scientists have concluded - and quite alarmingly - that the present virus can mutate into a deadly one. Moreover, there is no available vaccination (external help) to guard us from a possibly impending calamity.

All of this has served to further the paranoia and people are clearly worried.

How do we tackle this?

As yoga students and enthusiasts, we should be able to use this as an opportunity to become more aware and take charge of our own lives.

This is a time to remind ourselves that over 90% of disorders are psychosomatic in nature. We should remember that fear / anxiety lowers our immunity and provides a fertile ground for disease.

According to yoga philosophy, our entire being is organized into sheaths or layers. Disease arises in the Manomaya Kosha (mind sheath); this disturbs the energy balance in the Pranamaya kosha (energy sheath). This disturbance percolates down and causes subsequent malfunction in the organs, nerves and bodily systems - the Annamaya Kosha.

The task before us is to 'reverse' this vicious cycle of fear (negative thinking) resulting in the lowering of immunity, which in turn leads to disease.

Specifics

Besides the usual precautions of keeping your hands clean and body hydrated, it has been found that the nasal irrigation practice of Neti can be very effective in the prevention and treatment of Flu symptoms.

One of the primary causes of Flu and colds is the Rhinovirus and about 80% of all virus enters through the nasal passages. The sinuses offer the first line of defense and it follows that healthy sinuses can nip the problem in the bud.

What does Neti (nasal cleansing) do?

Neti keeps the first line of defense clean and fit enough to kill the virus at the first instance of its growth cycle when it is relatively at its weakest.

Neti keeps the sinuses humid and the mucus thin. This helps drain out the viruses and inhibits them from getting a hold onto the membranes.

Neti is especially effective against the rhinovirus, which is a major contributor to the flu.

The subsequent drying action after Neti is a very effective yoga practice for the oxygenation of the brain and keeping the mind relaxed. But, more importantly, from a flu perspective, it increases the temperature within the sinuses greatly. An increase in the temperature by even a few degrees dramatically increases the body's ability to kill these viruses, by increasing the activity of immune system cells in the nose.

With these practical benefits, Neti not only boosts the physical immunity, but also provides a boost to your psychological defense by helping you know that you are one up in the battle.

To read more on the nasal cleansing technique of Neti, click here
To read 'never-ending' testimonials on Neti, click here

In fact coupled with other internal detox techniques such as stomach cleansing (kunjal) & colon cleansing (enema), you can lend your natural defense mechanism a BIG helping hand - both physical and psychological. This will automatically & dramatically reduce the risk of contracting disease.

We can't guarantee ourselves freedom from disease, but by taking charge of our own health, we can ensure that we are on the right side of Darwin's theory in the various battles that lie ahead.

All the best,
Arun

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Sheetali Pranayam (Cooling Breath)

2011-08-24T03:17:00.000-07:00

From the base position, inhale from the mouth through the 'tubular' tongue. As the air flows over the moist tongue, it greatly reduces the temperature of the inhaled breath.

You should feel the coolness over your tongue and upper palate at every inhalation.
The inhalation should be deep WITHOUT strain on the lungs or diaphragm.
After inhalation, draw back the tongue, close your mouth and exhale through the NOSE.
This complete cycle of inhalation-exhalation forms one round.

Sound while inhaling

In the rolled tongue position, as you draw the breath in, the sound will be like that of rustling leaves. In the variation pose, the sound will be a hissing sound while inhalation.

Frequency

Begin by practicing 10 rounds and overtime increase both, the duration of each round as well as the total number of rounds. For general benefits, practice upto 15 rounds. However, for relief from symptoms created by hot weather, do upto 50 rounds.

Who should NOT do

If you suffer from respiratory conditions such as asthma, wheezing or bronchitis, please avoid this practice.
If your body type has a cold disposition characterized by excessive mucus secretion, this Pranayama should be avoided.
Chronic constipation sufferers should refrain from this practice.
Those with heart disease may do so but WITHOUT breath retention.

Unfavorable Conditions

As we are bypassing the filtering mechanism of the nose during inhalation, this practice should NOT be done in a polluted or dirty environment.

Also, it should not be practiced during cold weather conditions.

If for any reason, the above directions seem confusing, you can now download the video of Sheetali Pranayama at a nominal charge of $2 to cover our bandwidth costs. To download the video, Click here.

Enjoy your summer with the knowledge that you can always cool down when things get too hot to handle.

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Chronic Injury and Yoga Rehabilitation

2011-08-23T16:09:00.000-07:00

By Sam Dworkis

Because many of us were brought up believing in the saying "no pain, no gain," most of us, at some time or another, will experience a yoga injury. After all, when we were in school, our coaches and peers encouraged, and often demanded, that we give our athletic pursuits our very best effort, even when injured.

Many of us have transferred that concept right into our yoga practice. In addition, there are many approaches to yoga whose teachers encourage their students to "push their edges."

Yet, even if we practice non aggressive yoga, it is normal that muscle soreness will follow; for it is simply the natural breaking down of muscle tissue and its rebuilding that promotes strength and flexibility, and enhances performance.

Injuries are supposed to be painful, because pain is the body's way of telling you there is a problem that needs to be addressed. Ignoring this message often creates chronic injury, which becomes more common as we age. Trying to work through pain often exacerbates what might have been a minor injury and often creates additional unwanted fascia adhesions (scarring) along with stressed and atrophied soft tissue.

When chronically injured, many structures away from a primary injury also become affected; including surrounding muscles, tendons, ligaments, joint capsules, and especially, the fascia, which when chronically contracted, becomes a primary cause of chronic overall pain, weakness, and loss of flexibility.

When applied to the healing process, yoga therapy is a non-painful and an extremely effective rehabilitative tool. When appropriately practiced, it works on the level of fascia, which serves to rebuild strength and endurance, and to restore and maintain flexibility; both during and after the therapeutic process.

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Yoga, Fitness and Self Improvement the Unending dilemma

2011-08-22T21:16:00.000-07:00

Yoga is perhaps the only discipline that brings about an overall personality development and leaves one feeling confident, energetic and motivated. It creates the perfect balance in all the systems of the body. It tones the nervous system, releases anxiety and promotes inner harmony.

Yoga strengthens the immune system and helps to develop concentration, focus and mental flexibility. In our daily lives, it helps to develop awareness about the effects of stress and provides the tools to manage it. Its benefits extend from the home and the work place to every aspect of daily life. Regular practice of yoga is proven to bring improved health in mind and body, higher energy levels and increased productivity.

Yoga helps us come out of the vicious circles abundant in our secluded lifestyles. It teaches us to be humble, kind and giving. Most importantly, it not only makes us healthier and fitter, it also makes us happier and better human beings, Undoubtedly, that is the most vital requirement of our times.

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Religion and Yoga

2011-08-22T01:53:00.000-07:00

By Manjari Bhatt

The word 'Yoga' is way differently understood or rather misunderstood by many around the globe. For some, Yoga is a cult, for some it's a Hindu religion and for some its mystical practices! For some its complicated poses, breathing and meditation. For many, it is a union of body, mind and soul, but how they are related or connected, can't be explained or is not known! So is the case of Sanskrit word 'Dharma'. This word is translated as 'religion, custom, behavior etc' in English. Sanatan Dharma is now addressed or called 'Hindu religion'.

First, I believe and so I would like to explain that Hindu is an identity and not a religion. In ancient time the land was known as Aryavarta the area or region of Aryans and later known as 'Bharatvarsha' due to the king Bharata, who established the first democratic nation on earth in human history! People living in this region believed and followed Sanatan Dharma. Outsiders, who visited the land of 'River Sindhu or Indus,' identified people living in this region as Hindus and so their religion as 'Hindu religion!' The name given was Hindustan as the land of Hindus. As time passed the original 'Sanatan Dharma' became a Hindu Dharma or religion! Later the word India was given from Indus River and people were called Indians. Thus all outsiders, visitors, attackers, robbers or rulers used various names of the same land; but the fact is that the Aryan civilization was established on the banks of 'Sindhu River.' Even today descendents are called and addressed as Sindhis, one of the Indian communities!

We have to understand the word Sanatan Dharma in order to understand Religion. Sanatan means Eternal, the one, which does not have beginning or end and Dharma means 'duty and discipline.' Very clearly Lord Krishna has explained this in Bhagavad Gita as "Manav Dharma" - how to live a disciplined life by performing one's duties as human by following various paths of Yoga. Sanatan Dharma is not established by any one God or prophet but completely based on the laws of Mother Nature: the five natural elements: air, fire, water, earth, ether. On earth it covers all creatures and nature in all forms. Indian philosophies or schools of thoughts are completely based on it. Yoga is one of these schools, so naturally it is based on the laws of Mother Nature. It has nothing to do with any particular 'faith or religion' as per the modern meaning or term. Yoga, practically, is a way of life and a healthy life style!

Yoga teaches us how to use these natural elements to keep us healthy and happy - ?mentally and physically - and develop and uplift our spiritual growth. Spirituality is an inherent quality in all humans! Yoga teaches us to find out that quality in ourselves; it shows various paths to follow as per our interest, physical and mental capacity and capability to reach the highest goal of self-realization, knowing the self!

The laws of the Mother Nature are for everyone! They are also applicable to each and every person on this earth! We don't know about other planets! None on earth can say that "I don't believe in Nature" or "I don't use any of the natural elements!" - no matter which faith or religion the person believes in. There were 16 religions or faiths on earth at one point. Out of which 12 survived namely: (1) Hindu (Sanatan Dharma), (2) Jainism, (3) Buddhism,(4) Sikhism, (5) Zoroastrian,? (6) Christianity,? (7) Judaism, (8) Islam, (9) Confucius, (10) Tao, (11) Shinto and (12) Bahai. What do the founders or spiritual leaders of these faiths and religions ultimately teach or tell us to follow? How to perform our duties and live a disciplined life as a human by following described rules and regulations from their authentic text!? That's what Yoga's core teachings are. Not only that, Yoga also warns us about the impediments and obstacles on our path, shows us the reasons of that and how to overcome those obstacles in order to reach our short term or long term goal step by step and ultimately the final goal.

We can compare the core teachings of all these faiths or religions and we will find one thing common is that they all have code of conducts, moral and ethical values. The Yama (Dos) and Niyama (Don'ts) the first two steps on the path of Yoga are also in the form of restrains and observances. Explaining what one should not do as five restrains and what one should do as five observances. They are ten in total. The universal code of conduct is marked in the Yoga text, the Patanjali Yoga sutra - the oldest documents on earth where some of the religions did not even exist! The purpose of Yogic Practices is to destroy the impurities of the mind and acquire physical practices for ultimately attaining Self Realization. "Meditation" means to "Reflect Upon". This happens when the mind is concentrated on a particular activity or object, internal or external, gross or subtle over an elongated period of time. In short, Yoga practices are universal and not limited to any particular group of people. No matter which faith or religion you observe or follow, Yoga can be practiced by everyone who want to live a healthy life: physically, mentally and spiritually.

Conclusion:
This little piece of land on earth known as 'India' today, has given four faiths or religions to the world namely:(1) Hindu, (2) Jainism, (3) Buddhism, and? (4) Sikhism. Six schools of thoughts:(1) Nyaya, (2) Vaisheshika, (3) Samkhya, (4) Yoga, (5) Mimansa and (6) Vedanta. Hundreds and thousands of spiritual leaders in its history from time immemorial were born on this land.? None of them have ever tried to prove their own supremacy on the other because they all originate from Sanatan Dharma and the followers were living a yogic life style no matter which path they believed in, followed and preached!

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Medicine and Yoga

2011-08-21T14:17:00.000-07:00

For years, there has been a raging debate regarding holistic and alternative approaches to health and healing versus more conventional western, or allopathic approaches to medicine. Although many people feel strongly about one approach or the other, many are confused as to what holistic and alternative medicine is. Holistic and alternative medicine is currently defined as "non-traditional" systems of health care; such as acupuncture, homeopathy, chiropractic, herbal medicine and yes, even yoga. Holistic and alternative medicine centers on a cooperative relationship between a person and "healer" leading towards optimal attainment of physical, mental, emotional, social and spiritual aspects of health. Holistic and alternative medicine looks at the whole person; including scrutiny of physical, nutritional, environmental, emotional, social, spiritual and lifestyle values. Holistic and alternative practitioners, including yoga teachers, emphasize education and responsibility to achieve balance and well-being.. In contrast, allopathic or western medicine has traditionally emphasized a strong doctor-driven relationship that focuses upon accepted science, differential diagnosis, prescriptive medicines, regular checkups, and when necessary, surgery in order to attain healing. In this model, ill persons are often encouraged to comply with physician directives without challenge.

I am "into" yoga and have been seriously practicing and teaching for over a quarter-century. But don't get me wrong. I strongly believe in allopathic western oriented medicine. I believe in regular medical examinations, taking prescriptive medicines, and even when necessary, undergoing surgery. In fact, having had MS for the past nine years has afforded me deep appreciation of all western medicine has to offer.

On the other hand, I also profoundly value what I have learned about taking personal responsibility from my yoga practice. To me, yoga comes nothing close to resembling a religion; but is instead a series of exercises designed to accommodate my body's changing flexibility, strength, and endurance as it presents itself at any given moment. What I love about this approach, as a teacher is that it adapts to meet the specific needs of individuals and has nothing to do with competition or even "trying" to do yoga.

This approach to yoga therefore becomes a microcosm of life. If my body's not feeling right, I find myself wanting to make appropriate changes in life-style or become more proactive in physician-assisted intervention in order to improve my health. I find myself wanting to do additional research and wanting to explore additional options to become more involved in my health-care management.

Fortunately, the relationship between allopathic physicians and patients is in transition. As such, attitudes toward yoga that helps teach a person to become proactive and self-responsible are quickly becoming recognized as another component of conventional medicine.

It teaches me how to be proactive. That is, I learn how to pay attention to the messages my body is giving me and how to do something different when what I'm doing doesn't feel right. In other words, when I'm doing a series of yoga exercises and if I'm doing something that feels uncomfortable or might lead to injury, I'll do it differently. Yoga teaches me to make changes in my life in order to maximize benefit and to minimize liability.

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Yoga And Weight Loss

2011-08-21T01:42:00.000-07:00

If you wish to work on one body part more like the hips or abdomen or thighs or arms or legs or chest you can incorporate the asnas specific to your requirement in the above plan.

Yogic Asans to tighten the abdomen are:

Abdominal lift, Child pose, Cobra pose, Wind releasing pose, Yogic seal pose, Spinal twist, Lying on back pose - baat pose, Naval Move Asana (lying on back).

Yogic asans for arms and legs:

Tree pose, Hero pose, Dog pose (face up), Dog pose (face down), Swinging lotus pose, Bridge pose (face up), Bridge pose (face down), Celebacy pose, Squat and rise pose.

Yoga plan to tighten the chest:

Triangle pose, Hero pose, Baat pose (lying on back), Cobra pose, Wind releasing pose, Dog pose (face upand down), Lumbar wheel pose, Spinal twist.

Yoga Asans to tone up thighs and hips:

Sun salute, Hero pose I + II, Triangle pose, Angle pose, Dog pose (face up), Dog pose (face down), Celebacy pose, Advanced wind releasing pose, Butterfly pose.

Pranayama (breathing exercises)

Yogic Breathing: Inhale. First blow your abdomen, and then expand the chest. While exhaling, first relax the chest and then the abdomen. Practise like this for 10 times.

Meditation and Relaxation

Focus your attention on your breathing, feel its temperature and keep your breathing, thoroughly equalised (i.e. inhale for 3 sec and exhale for 3 secs).

Naturopathic treatment

This can be done in conjunction with the above yogic exercise plan. For the naturopathic treatment you will need to consult an experienced naturopath.

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What Is Yoga Therapy?

2011-08-20T14:09:00.000-07:00

By: Manjaree Bhatt

Now a days, Yoga is taken as a fitness, show off or a social status symbol of 'A Class society' Any celebrity says that he/she practices Yoga, and then it becomes a status symbol When a patient is advised by a family doctor or a specialist to practice Yoga, it becomes a must sort of thing like a 'prescribed medicine' So in most cases person will find any yoga teacher or studio suitable to own needs, demands, thinking or budget Yoga is not a 'once a week' kind of practice. It is a life style, which one has to live for 24 hours and for a lifetime It requires dedication, commitment and regular practice. Yoga is not at all just fitness or fun kind recreational activity!

Here I'm trying to explain that why simple yoga practices and Yoga therapy is different? Yoga is a practical science, Indian Psychology with its ideology and technology: as a holistic system for promoting harmony at physical, mental, emotional, social and lastly at spiritual levels. When this balance is disturbed by accident, illness, disorder or the stress created by any illness: physical or mental. Yoga can help restore it, and help cure or manage the illness. Yoga therapy is the adaptation of yoga practices for people with health problems. Although ordinary yoga classes can improve general health and resolve mild complaints but they may be ineffective or can be even harmful for serious conditions. In such cases, yoga therapy can help people by tailoring yoga life style to their individual needs, taking into account their health problems, flexibility, capacity, capability, habits, constitution and circumstances.

Yoga therapy practitioners are qualified yoga teachers with further training in human physiology, anatomy and applications of yoga to medical conditions. Yoga therapy utilizes practices from India, which date back thousands of years and are part of traditional Indian healthcare system. Critical research trials show that yoga therapy practices are among the most effective known methods for managing the psychosomatic diseases and disorders, stress-related conditions, which are so common today. This is because Yoga bridges the gap between body and mind, ranging across the whole spectrum from physical to mental, from gross to subtle.

As in medical science we all know that there are several medicines available in the market. Even details are written on the medicines like doze and what it contains and compounds? Even Pharmacists can help but then why we go to the doctor? It is the doctor who decides and gives you the right amount to take and which is suitable to you as patient. Doctor knows the nature of the patient and what can improve the conditions through his/her years of practice and experience. Similarly Hath yoga practices: poses, Pranayams, kriyas etc. all are known from ages There are thousands of books available in the market from old texts to the most modern approach with CD s and DVDs. With details that which pose is good for what type of problem? Very few explain its limitations. That when one should not do or practice any particular pose or technique in certain conditions Plus the same pose is taught but with various simplified variations and versions. It's the Yoga therapist who knows that which pose is going to help for a particular problem and which version or variation should be done by the client who takes special class for any particular problem.

Here I would like to emphasize that why Yoga therapy is more effective than other therapies. The Allopathic science has only two tools with them to fight back with any disease or disorder: medicine and surgery. Medicines masks the symptoms and surgery removes the problem temporarily but chances are for redeveloping Even medical sciences are also non-specific when it comes to its effectiveness. After all men have invented all these sciences, so it can't be as perfect as nature Yoga - the science is based on the laws of the nature. We all accept that human mind cannot be comparable with Mother Nature. After all it's Mother Nature who makes and creates the man So there are always limitations in man's discovery Yoga offers variety of tools. They are suitable to individual needs, conditions, capacity and capability. It offers poses, breathing techniques, Mudras, Bandhas, Cleansing techniques, Relaxation techniques. It provides physical as well as mental training through its five major branches: namely Classical - Astanga yoga, Hath yoga, Bhakti yoga, Jnana yoga and Karma yoga. Person can practice in any positions: standing, sitting or laying. It offers everything and a total package covering human life from 'womb to tomb - birth to death.' It deals with the root cause of the problem and helps in removing the cause not just symptoms. Certain conditions those are not curable, it helps patients to manage the problem and helps in maintaining the conditions so it does not go from bad to worst!

Yoga therapy starts with a one-to-one consultation to ascertain the presenting condition, associated health problems and related lifestyle factors. This is followed by a series of one-to-one or specialized group sessions. Yoga therapy starts with very simple flexibility exercises followed by simplified poses, simplified breathing techniques and at the end relaxation, so that clients can begin to practice and benefit right away, even if they have not prior experience of yoga. Yoga therapy is very safe, when taught by a qualified yoga therapist. In addition to helping manage the present condition, it often yields other health benefits through awareness. Yoga therapy empowers people to look after their own health, makes them independent and thus leading to patient's satisfaction and reducing expenditure on consultations, drugs & medicines. The most important is that it helps to protect you from the side effects of drugs. Yoga therapy is based on the laws of the nature so it is totally harmless and natural way of healing. Thus Yoga therapy is a part of treatment, for cure and prevention.

Note: Encyclopedia of Family Health, Published 1991, with two reprints in 1998 and 2005 editions, authored by Dr. David B. Jacoby from Johns Hopkins School or Medicine and Dr. Robert M. Youngson from Royal Society of Medicine - Volume 1-18 have cover Yoga under two sections: (1) Treatment and Cure (2) Prevention and Diagnosis of Disease.

This proves that Yoga, the origin of Indian health care practices have crossed its boundaries in the past due to its authenticity and practical positive results which have been approved by allopathic practitioners from ages and to the date.

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Reverse Aging Through Yoga - I (Yoga and Lifestyle)

2011-08-20T05:37:00.000-07:00

Are we ageing sooner than we were meant to?

The ancient scriptures would certainly seem to suggest so. The "Vedas", have referred to the earliest generation of humans as "sat-yug " or the generation where people lived up to a thousand years. Following that came the "dwi-yug" or the generation of the 500-year life span. This progressively declined and the present generation is called "kal-yug" or the 'generation of death' in which we do not hope to live even a 100 years.

So what has gone wrong?

Our body is made up of trillions of cells. Science proves that our cells regenerate every 7 years leading into an entirely new existence. Einstein said 98% of the intelligence and energy renews every year.

Then why do we age?

It has been seen that for some mysterious reason, the cells suddenly stop regenerating and then deterioration begins. For some people it happens very late so ageing is delayed while for others it happens relatively sooner.

To understand ageing, it must be understood that all that exists in this universe is MATTER and LIFE. And it is life that is responsible for holding the matter together. When there is no life, matter decays - just like in the case of a dead body. Body is nothing but matter. Life, in turn, is the outcome of thought.

Therefore, it follows that our body is the expression of thinking and the mind. Just like dreams are an outcome of thinking, so too is the body an expression of thought. If you have beautiful, young thoughts this will form an 'autosuggestion' to each body cell to mould itself accordingly. The cells collectively form the whole body and so the body gets moulded accordingly.

So, if we can condition our thoughts to be right, it follows that our body will be right.

Did you know that most diseases are born in the mind?

We are conditioned to think that as we reach a certain chronological age we can expect certain disorders such as cholesterol, heart ailments, loss of memory, enlarged prostate etc. This serves as autosuggestion to the clever mind. The mind, in turn, dictates this to the body, and the body responds accordingly and the disease actually occurs.

Does this sound simplistic or na?ve? Read on?

The "age trap"

We are in fact caught in the "age trap". Right from the time we are born, the world reinforces in us our age. "C'mon Jim, you're nearing 60, you better take retirement". We are conditioned right from our birth about where we stand in the chronological chart and "assume" our life span to be about 80 years.

Sadly, health magazines perpetuate this with their statistics - "80% of the people over 50 showed signs of an abnormally increased prostate" and so on. This statistic reinforces to the mind at a subconscious level that the problem is likely to occur at that age. So when a man nears 50, his subconscious mind dictates this to the body, the ailment occurs and the statistic is "proved". Thus continues the vicious cycle. As is famously said, "thinking makes it so".

So the age trap is the chronological perspective of age that has been imposed upon us by the world. This conditions our mind to accept this fact. The mind, in turn, "auto suggests" this to the body which responds accordingly. This happening reinforces the society's view of age. In other words, Age becomes an expression of the collective consciousness of the world.

Just imagine, if you were faced with a situation where you had no idea of your chronological age. This is true of native villages in India that have zero education levels. The farmer who tills his soil has no idea of his day of birth. Ask him this, and he'll look at you quizzically in the face and mumble - "my aunt says it was a full moon night". It has been observed that such people "die with their boots on" - working up to the last minute with no apparent deterioration in their health.

Isn't that what we really seek? No pain, no suffering - just being young till the very last day.

The role of diet

Sadly, even our diet perpetrates this ageing process. Modern diet is cluttered with preserved foods. Natural but preserved - a big joke. There is NOTHING like preserved natural food.

It has been documented in the scriptures, that one must eat living, vegetarian food for a positive nutrition to the body AND mind. Preservatives can be equated to chemicals that are used to embalm a dead body. Just like embalming retains the outward appearance of the body but from within there is no life; similarly, preservatives retain ONLY the outward appearance but there is NO nutrition left in the food. "Eating dead food leads to a dead mind and a dead body".

I'll leave it here this week to give you time to ponder on these facts. Next week, I'll guide you on the right approach to lead a fuller, younger and longer life and how yoga can help you achieve that.

Till then?.

Warm wishes,
Arun Goel

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Yoga Does Not Mean Exercise (Yoga and Lifestyle)

2011-08-19T18:12:00.000-07:00

The word 'Yoga' reminds us of 'Yogasana' here is a very close relationship between Yoga and Yogasana. Really speaking, 'Yogasana' is a part of 'Yoga'. We think, that Yoga itself means 'Yogasana'. Which is the most important part out of the eight different parts in our body? Every part has its own importance and peculiarity. Of course, we don't want to go deep into detail of these parts. We have to keep in mind that, Asana is one of the parts of the 'Yoga'. For the time being, we will study this part in more detail.

There is one misunderstanding in case of 'Yogasana' i.e. 'Yogasana is a type of Exercise'. This misunderstanding is there in many 'Yoga learns' and 'Yoga propagandist'. Government has also handed over the 'Yogasanas' to sports-ministry instead of education ministry. Yogasanas are being taught and studied by considering them equivalent to exercise. Hence, it is adversely affecting the existence of 'Yoga' in Asana. If we study Asana through an exercise point of view, then we may get its benefits. But these will not be the benefits of Yogasana.
We say, that it is harmful to exercise as age increases. So, we will have to apply same principle to 'Yogasana' also. On the contrary it has been said that very old people, patients can also practice Yogasana. It is very true, that exercise and Yogasana are related to the muscular system of body. May be due to this reason, Yogasanas are considered as part of exercise. But the real difference lies here. In exercise, more emphasis is given on movements of muscles whereas, in Yogasana it is given on steadiness of muscles. Yoga Maharshi Patanjali has defined Yoga as 'Steady and comfortable state means Asana'.
( || Sthirsukham Asanam || ).

If we think over this definition, it can be noticed that exercise and Yogasana are two distinct aspects i.e. they work in exactly opposite directions to each other. If you keep this point in mind, then the next explanation can be easily understood.

It is know that, Yogasana means the different states of parts of body. In this state, stability and comfort of body parts and so of muscles is to be achieved. This is called as Asana. To achieve this state, we have to practice a specific movement. It is to be practiced very slowly i.e. the movements should be very slow. If the movements are fast, then it will be difficult to attain steadiness in later states. Thus, the movements to be practiced in Yogasana have to be very steady and slow. While practicing such movements, some muscles may get stressed. At this time, if you try to keep muscles relaxed, then both the pressure and stress on them will be relived. To do so, try to concentrate on your body movements. Due to this, the muscles that are taking part in movements will be pressed to the required extent only. And the non - interacting muscles will be in relaxed state. With the help of such movements, the expected results can be experienced.

It would be helpful to know the impact of such type of movements on other systems of body. In exercise, if we keep the speed of movements more, then muscles are under strain. So the speed of blood circulation as well as pressure increases. As this is the function of heart, it has to perform some extra work. Exactly opposite results are obtained due to Yogasana. Due to slow and steady movements, muscles do not have to work extra. Once you have undergone any particular state in Asana, requirement of blood is reduced. Also, stress on heart is relived. With the help of advance study in Yoga, functioning of heart takes place more slowly. Same effect take place on the respiratory system during exercise. Due to rapid movements, heart has to perform extra task. Similarly, due to more need of oxygen by muscles, breathing takes place rapidly i.e. Along with speed of heart beats speed of breathing also increases. Due to reduction in requirement of Oxygen in Yogasana, speed of respiration also reduces. So, there is no load on respiratory system. If speed of heartbeats and respiration increases, sweating takes place. Unlike Yogasana, sweating takes place in exercise. If at all there is sweating from body in Yogasana, then mind well, that something has gone wrong. Make the changes accordingly.

Thus, it becomes the study of exercise more, than of the Yogasana, if the fact that Yogasana is not exercise is not understood. It results in advancement of muscles. Enhancement of muscle power is the main purpose of exercise. It's not at all expected by means of Yogasana. Due to Yogasanas, muscle power doesn't grow up. But, their capability to work for a long time increases. I.e. Due to exercise, strength is raised and through Yogasanas, stamina is raised up. The reason for this lies in the manner, how you practice both Yogasana and Exercise.

While exercising, muscles have to work extra. Thus, we feel stressed and need more rest. In Yogasana, no such rest is needed. On the contrary, muscles become active due to practicing of Yoga. Eventually, we feel more energetic.

It is very difficult to implement the fact, that Yogasana and exercise are altogether different. But it is equally true, that if we work in that direction, it will be certainly fruitful. All of a sudden the steadiness of muscles cannot be achieved so, you may feel strain in the very initial stages of this study. Sometimes, both heartbeats and speed of respiration may increase. Hence at some stages provision for breathing is also made while Performing Yogasana. It is difficult to maintain the steadiness of muscles. But it is equally easy to practice the movements steadily. In study of Yoga, all movements are important and it is easy to practice them slowly. It is worth achieving a success, if you could practice them slowly.

Many types of body movements have been mentioned in Yoga, before actually starting with study of Yogasana. In all these types, no precise steadiness is required. But 'Slow Speed' is soul of these types and it is easy to achieve it. Thus, through all these types, basic principles of Yogasana can be easily implemented. Hence, yogasanas, that are mentioned further can be practiced easily. Their good results can also be experienced. Like this, if strong base of Yogasana is built up, then you can practice further types of Asanas. i.e. Pravesh, Parichaya, Pravin, Pandit etc. in a real sense. You can certainly experience the good results of this study.

It looks like, as if out of eight stages, in the Yoga - Yogasana is same as that of exercise. But we know, that it is not to be practiced like exercise. Other stages of Yoga do not have any relation at all with the exercise. Five ethics are told in first part 'Yama' about noble behavior in society. To keep yourself healthy and mentally fit, five important things are mentioned in chapter 'Niyama'. Third system is of 'Asana' and forth Anga is of 'Pranayarana'. The whole control over respiratory system is mentioned in the 'Pranayama' chapter.

In the fifth chapter 'Pratyahara', certain ways to control your mind are told. The last three parts are Dharana, Dhyan and Samadhi. All these parts are concerned with mind control.

From the explanation, given above, it can be easily noticed that
'Yog is not an exercise, but it's a lifestyle'.
Yoga is a riotous way to live happy & healthy life.

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Why be Spiritual?

2011-08-19T00:37:00.000-07:00

Before we delve into why one should be spiritual, we should understand what is meant by being spiritual.

Spirituality means different things to different people. For someone it means becoming more religious (religion implying worship of "God" and the teachings of their accepted faith).

It is to be understood that performing ceremonies and customs is the ritualistic aspect of the religion and not the spiritualistic part.

In its simplest form, spirituality means to go within. Even the act of worshipping or connecting with God is actually a form of going within - connecting with one's own interpretation of God and faith.

What is this going within?

Going within is basically establishing a sort of connection with something within on a sustained basis - Something that provides us with an unending source of energy, irrespective of happenings in the outside world.

So why be spiritual?

Spirituality offers us a way to avoid accumulating stress or emotion.

Being spiritual implies a total non-dependence on any external object or situation. This non-dependency on anything external prevents any energy dissipation.

Once we start being spiritual, we begin to realize the meaningless-ness of several things or issues that we usually give undue importance to. We start seeing the impermanence behind several material pursuits and outcomes, in such a way, that we begin enjoying the process without building upon ourselves the baggage of emotion.

The impermanence of and meaningless-ness behind material pursuits becomes a growing realization which, in turn, conserves our finer energies that we otherwise dissipate all the time. The quality of our wants and desires improve from the grosser to the finer level and this sets up a virtuous cycle with every passing day, the culmination of which is an ocean of supreme bliss, peace and unwavering stability.

Spirituality offers us a realization that this world and everything is in constant change. Change itself is inevitable. Yet, spirituality provides the invisible anchor to help us find our bearings at all times.

This, itself, is a sufficient reason to find merit in the spiritual path.

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Is Yoga Medicine?

2011-08-18T15:23:00.000-07:00

Fifteen years ago, my esteemed Yoga teacher and mentor was questioned by a fellow student regarding the benefit of practicing Yoga. He half jokingly replied that Yoga is like "snake oil", it's good for whatever ails you. His reply was met with laughter by all; it was funny, all right, but it was also tantalizing, suggesting as it did limitless possibilities for the Yoga student.

In the years that followed, I have found that the practice of Yoga offers a mental and physical space in which to discover one's previously unseen capabilities, as well as weaknesses. The various poses are demanding, challenging the student to develop strength and flexibility in parts of his body that have been weak and stiff for as long as he can remember. After my demonstrating a particular pose, many a student has responded, "My body doesn't do that!." My job as the teacher is to guide my students into that pose, encouraging them to attend to the new sensations they experience, as well as to observe their own reactions to the physical challenge. In this way, the student has many opportunities to know himself in a deeper way, even to see himself in a new light.

It is exactly this, this seeing oneself from a fresh perspective, which opens the door of healing and renewal. The adventure of the practice and study of yoga lies in its transformative power. I found this to be true for myself when I began my own exploration of Yoga, but over the past twelve years that I have been teaching Yoga, this truth has become more and more apparent to me As I have enjoyed this wonderful position of teacher, I have observed many students experience new truths about themselves. Sometimes these experiences have been primarily physical, I think about a current student who is 83 years-old. He now enjoys much freer movement in his shoulders, and is delighted by the degree of freedom he now has in his arms, neck and back. Perhaps even more often, as a class draws to a close, I see tension drain away from students' faces, their eyes becoming clearer and brighter, their skin taking on a healthier glow. They often do look younger, less burdened by the difficulties of their everyday lives. What is it about Yoga that sets this endeavour apart from simple physical exercise?

The simplest explanation is that hatha Yoga sits you down into the present. This present moment is the exact time and space; the only time and space in which you can fully live. As your body and mind meet in the concentration of doing a Yoga pose your experience clarity, focusing your attention, muscles, bones, and breath toward experiencing the particular pose. Again and again, as you approach each pose, this capability to meet each sensation with awareness increases. This experience of harmony of body and mind then transfers to your everyday life; you are more alert to the beauty and wonder of life that has always been right before your eyes and in fact, available to all your senses. This is the magic of Yoga.

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Balanced Yoga as important as Balanced Diet

2011-08-18T06:11:00.000-07:00

?
What am I? A personality.

What is personality? A combination of body, style, emotions and intellect.

So when we talk about bettering ourselves, it should not be just about physical improvement but improving our personality, our entire being.

A poor man is poor, not only because of less money. He is poor because `perhaps', he does not have the intelligence of how to earn; or he does not have a fit and healthy body; or he lacks the attitude, the will and emotional balance to work. In such a case, the poor man has to work on some or all aspects of his personality for a better living. Working on just his health and intelligence may not be enough. He has to develop the willingness, the right emotion as well.

We all are aware that we need to have a balanced diet - the right proportion of proteins , carbohydrates, minerals and vitamins. Having too much or too less of any of these nutrients will lead to an imbalanced body and disease. Similarly, our personality too needs to be fed the right balance of emotion, intellect and physical components.

Yoga has several branches - Hatha or Raja Yoga for body development; Gyana Yoga for the intellect and knowledge; Bhakti Yoga for faith; Karma Yoga for action and service.

These yoga practices must be combined for greater results. Balanced yoga will lead to a balanced personality- an Integrated Personality - a personality with less psychological, emotional and physical problems.

No one aspect of yoga should be over-emphasized.

Too much of Bhakti Yoga will make a person fatalistic - "This happened because of God" , "I couldn't sleep because of God" , The grass is green because of God . It brings an imbalance.

Too much of Gyana Yoga makes a person an intellectual. He wouldn't do anything as it is easier to just sit and think. The person starts lacking in other aspects of his personality. Emphasis on Hatha Yoga will just make you too body conscious. The personality will not be strong enough to handle emotional and mental crisis.

The right proportion of all yoga aspects is vital for a balanced and healthy personality. One should practice 70% Karma Yoga (Action and service), 20% Hatha yoga (postures and Pranayama), 5% Gyana yoga (Knowledge) and 5% Bhakti Yoga (Devotion) for happiness and health.

Mothers might as well start advising balanced yoga along with balanced meals to their kids!

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Who is the Right Yoga Teacher for You

2011-08-17T15:17:00.000-07:00

Seeking a qualified instructor can be challenging, you have to trust your gut on some levels but on other levels there are certain basic qualifications for excellence if you want good results from the yoga practices you are learning. All teachers should be practitioners as well, not theorists. They should be able to give masterful instruction of any of the postures they teach. Intellectual instruction including history and studies about the practice of yoga are most helpful in insuring a deep and thorough understanding and respect for the ancient science, vast art and spiritual practice that is Yoga. Most, if not all masters have made a lifetime of practice in yoga and have not always had an easy road. Many teachers have had difficult pasts that prove they have come a long way with much practical experience in personal growth, healing and spiritual evolution.

But I have also encountered dark teachers who had negative and hidden agendas, having taken advantage of naive newcomers financially, emotionally and even sexually. One must seek to never be naive. If there is a warning sign about a new instructor, such as angry outbursts, unseemly behavior, indiscretions with private matters and information about others, poor manners, slovenly appearance or suspicious and incongruent signs regarding their message and the life they really live, RUN! Some teachers or teachings may be too athletic for you, as some forms of yoga are highly athletic or YANG such as Ashtanga and Bikram yoga. If you have an injury or illness, a YIN or gentle practice is essential until you are strong and your health is vibrant again and you are energetic enough to approach a more physically challenging or YANG practice. Ask around as most teachers will invite you to try a class first for free without expecting you to pay for a several week session in advance. A knowledgeable and experienced teacher is not necessarily one who has a certificate or a pretty body and a peaceful demeanor or a fancy studio. A master may be quite old, having practiced an entire lifetime, or quite young having been introduced to a lifetime of yoga as a child in a family that has practiced daily. One thing for sure, a good teacher will stimulate your mind and instill in your heart a deep and enduring respect for the depths of yoga. You should feel challenged but not so much so that you do not have ample opportunities to make progress quickly. The process may seem a bit alien at first as this Eastern based philosophy is more holistic than anything we have in the west. But if it is so esoteric that you simply don’t understand the meanings or feel uncomfortable with any of the processes, that teacher isn’t for you. There are a lot of fruity tooty teachers out there who have no business teaching and are not here to serve and heal. Some are down right nuts just like there are doctors who are fakes and quacks as well.

If they have university level of studies in physiology, anatomy, kinesiology, physics, biochemistry and psychology this is most excellent as they will have a rich understanding of the body, mind and energies that propel us through this complex world. The ancient Sutras (the Sacred Text that are the foundation of the yoga philosophy) state that it is necessary to have understanding of all of these disciplines and even including metaphysics to understand the true nature of Yoga.

Most of all, a master lives a life that is reflective of their teachings. Although this might be hard to discern at first, a master teacher or therapist will reveal regularly through their empathetic, sympathetic and healing nature how awake and aware they really are by how readily they connect and the healings they affect. A master teacher is renowned as intelligent, intuitive, revered as a healer and much respected as an altruist who is open to all people, races and loves life with both their heart and mind. Most importantly, a Master empowers you to become one too!

Like the saying says, when you are ready, the teacher will appear. If you are truly seeking a real teacher, a real teacher will appear. Remember though that they, like you, are human and that the ultimate and true teacher is you, your intuition and your inner guidance which discerns all teachings and learns what you need to know for your own purpose, path and connection with Source and all others. So take what serves you from each teacher you meet respectfully and leave behind that which does not serve you personally. You are allowed to be discerning. Listen to the voice within and follow it as it will always guide you in the right direction.

Namaste

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Simplicity In A Complex World

2011-08-17T07:06:00.000-07:00

"We must understand life is very simple - because the breath of life, by which we live, is given by God. Our life is actually a testimony to the fact that somebody gives us life." Yogi Bhajan, Kundalini Yoga Master 11/19/2000

As we move on a yogic path with a goal of more balance and understanding of what life is, what our life represents and how life has meaning, we can become overwhelmed with choices. The path can seem complicated. Yoga, which means the union of mind, body and breath, or spirit, is currently approached in many ways.

Some come to yoga as a physical practice. Others come for other reasons. In a class I teach to actors I always start the semester by asking the students why they have decided to do yoga , what they hope to get out of it. One fellow's reason was simple- because Madonna does it. For whatever reason one first comes to yoga, if you stay with the practice the techniques ultimately lead us to a better relationship with the Self, also known as Self-Realization.

Going further into the practice, from the physical into the mental aspects, the process may appear to become more complicated. We are introduced to the principles of non-violence, non-desire and non-attachment. This could be interpreted as removal from relationships, others and the material world. That sounds simple but is complicated and nonessential to implement.

What yoga is meant to be is a tool to make our life simpler in the end by strengthening the body, the nerves, the mind and altering the consciousness in a way that life becomes something we can accept, appreciate and flow with. This tool helps us live as "householders" in society and in the world at large, not escaping to an ashram or monastery but serving the family and community in a "yogic" way.

Stuart Wilde, in his little book "Life Was Never Meant To Be A Struggle" says "Plot your battle plan and stay centered on it but let the winds and currents of life allow you to flow to other areas. Designing your life is a matter of discipline. You need certain things and you desire them. But how do you get them with minimum effort? By cutting out things that are superfluous. Toss the extra baggage and HOLD ONTO A LIFE OF SIMPLICITY. Constantly evaluate your circumstances to see if things are worth the effort. Often you will find they are not."

Yoga as a physical practice alone can give us the strength and discipline to find and maintain our center, which helps us learn focus and stay focused. The addition of a more deliberate mental practice, meditation, can vastly help us eliminate the baggage in our lives and in our minds,that baggae often being subconscious(samskaras). Regular meditators experience life in a simpler, clearer way. Though some people have the discipline of physical practice, the challenge of a mental practice may not be as easy for some or the results so readily observed. Meditators can shift their minds to a different consciousness, or awareness level, that allows them to flow with the currents of life, experiencing less drama and more calm. Life feels simpler for having the discipline to take the time to clear the physical cobwebs with asana (poses) and the mental cobwebs with mantra and breath. This can result in non-attachment and acceptance in a way that is healthier than removing ourselves from the world, being in the world but not of it.

Many people go to a yoga class to keep up their regular physical practice. They learn to concentrate on the poses and, if the instructor elaborates, on the importance of the breath. Not all yoga classes or videos/DVDs teach how to meditate or even to focus on the breath. The discipline of meditation may not be presented because it is considered by some to be an advanced practice. Meditation is actually quite simple and, when practiced on a regular basis, life can be experienced more simply, though not necessarily more easily. In meditation we take the time to sort our thoughts, assess our feelings, contemplate things that have happened or visualize things that are going to happen. If we learn specific techniques we can apply them to specific situations. Meditation techniques can balance the brain and ease anxiety. This in itself simplifies life.

Alternate nostril breath is one such technique, a classic yoga practice to balance the two hemispheres of the brain:
Curl the index and middle finger of the right hand, block off the right nostril with the right thumb, inhale through the left nostril. Block the left nostril, exhale through the right nostril. Inhale right nostril, exhale left, inhale left and continue this alternate nostril breath. You may keep this pattern going for as long as you like, finishing with an exhale through the left nostril.

Kindness and compassion, seeing all others as an equal manifestation of life, are simple and helpful concepts in yoga. In this way we see each other as mirrors of each other, mirrors which help us in our self growth. Yogi Bhajan says : If you don't see God in all, you don't see God at all (God being the energy that generates, organizes and delivers all!). When conflicts arise in our relationships, to simplify our interaction with someone when we feel the encounter may be emotionally charged, Kundalini Yoga offers a simple 3 to 5 minute Meditation for a Calm Heart.

Place the left hand on the middle of the sternum, facing the fingers to the right. Bend the right elbow as if taking a vow and press the index finger to the thumb, palm facing forward. Close the eyes, inhale through the nose, hold the breath in for a comfortable length of time, then exhale through the nose and hold the breath out long enough to be challenged but not to gasp for air. Inhale and hold, exhale and hold and continue this cycle of breathing for 3 to 5 minutes before going into a challenging meeting with friends or associates.

Recently a few people have suggested to me that Kundalini Yoga is most suitable to senior citizens. This is not an appreciation for the tools of meditation that are immediately introduced as part of Kundalini and for the fact that a physical practice can be challenging without being an atheletic workout. These non-athletic practices can be subtle and challenging in their own right.

Here is an example of how meditation techniques can help simplify our life, taken from a correspondence:
I am a pre-med student. I took Kundalini Yoga for athletic credit in high school. I also suffer from Attention Deficit Disorder. I did not realize until after graduating how much of an effect the active nature of Kundalini Yoga had on my condition. The chanting, rhythm and energetic exercises engaged my mind and body allowing me to remain focused during the Yoga. I had problems with other forms of Yoga. Kundalini often left me with a mental clarity that I have not experienced anywhere else, not even when I take my medication! Kundalini Yoha has been so special to me!

After all, is not a life of simplicity ultimately a life of contentment. So if it is walking, which massages the internal organs, or something else that gives you that peace, give it to your Self on a regular basis.

From Wallace Stegner's All the Little Living Things : It will hardly do to confess out loud, in this century, what it took to content us. We walked, gardened, read. We simplified feeling.

Awareness of what helps us simplify and then doing it is all it takes!!

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Suryanamaskara - Sun Salutation

2011-08-16T14:59:00.000-07:00

Experiencing the All-round Benefits of the Sun Salutation Yoga Pose (Surya Namaskar)
Surya namaskara is a series of twelve physical postures. These alternating backward and forward bending postures flex and stretch the spinal column through their maximum range giving a profound stretch to the whole body.

Often, after a hard days work, we would just flop down on the couch * apparently * relaxing our bodies - but it is NOT so. The stagnant energies remain locked up and the organs remain de-oxygenated to a large extent.

Surya Namaskar has a deep effect in detoxifying the organs through copius oxygenation and has a deeper relaxing effect.

To list some of the benefits of Suryanamaskar:Who should NOT do Surya Namaskar?As mentioned Surya Namaskar is a flowing series of 12 yoga postures. These are described below. If, however, you still have difficulty in understanding, you can always Download the Video (for a token charge to compensate for costly bandwidth) and make sure you are doing it correctly.

Synchronizing the breath with the movements of the body is very important. The basic breathing principle is to inhale during backward bending postures and exhale during forward bending postures.

1. Pranamasana (Salutation posture)Stand erect with feet together. Join the palms together in front of the chest. Concentrate on standing straight, steady and in a prayerful attitude. This posture helps to induce a state of introversion, relaxation and calmness. It activates the anahata chakra. Exhale fully.

2. Hastauttanasana (Raised arm posture)Inhaling stretch both arms above the head, palms facing upward. Arch the back and stretch the whole body. This posture stretches the chest and the abdomen and lifts the Prana (energy) upward to the upper parts of the body propelled by inhalation.

3. Padahastasana (Hand to foot posture)Exhaling bend the body forward and down, keeping the spine straight. Avoid collapsing the chest or "over-rounding" the upper back. Keep the legs straight and perpendicular to the ground. The knees may be allowed to bend a little if needed. This posture massages the abdominal organs, especially the liver, kidneys, pancreas, adrenals, uterus and ovaries. The power of digestion increases and female disorders such as prolapse and menstrual irregularities are relieved. A healthy flow of blood is sent to the spinal nerves as they are stretched and toned. The hamstring muscles at the back of the thigh and calf muscles are stretched and toned. Inversion increases blood flow to the brain. The Prana is channeled to the lower regions of the body propelled by exhalation.

4. Ashwa Sanchalanasana (Equestrian posture)On your next inhalation, extend the left leg back and drop the knee to the ground. The right knee is bent and kept between the hands and the right foot placed flat on the ground. Lift the spine and open the chest. Concentrate at the eyebrow center.

5. Parvatasana (Mountain posture)On the exhalation bring the right leg back to join with the left leg. Simultaneously raise the buttocks and lower the head between the arms, so that the body forms a triangle with the floor. Try to place the heels flat on the ground. Focus awareness at the neck area. This posture strengthens the nerves and muscles in the arms and legs, stretches the calf muscles and Achilles' tendons and makes the spine straight and taut. It relieves varicose veins and tones spinal nerves. Maintaining the posture take a deep inhalation.

6. Ashtanga Namaskara (Salutation with eight limbs)Exhaling gently drop both knees to the ground and slowly slide the body down at an angle as you bring the chest and chin to the ground. All eight limbs - toes, knees, chest, hands and chin - touch the floor. The buttocks are kept up. Hold the breath. This posture develops the chest and strengthens arms. It sends additional blood to this area helping to rejuvenate the nerves.

7. Bhujangasana (Cobra posture)On the inhalation, lower the hips while pushing the chest forward and upward with the hands, until the spine is fully arched and the head is facing up. The knees and lower abdomen remain above the floor. Focus the awareness at the base of spine and feel the tension from the forward pull. This pose gives dynamic expansion to the organs of the chest and abdomen, relieving many ailments such as asthma, constipation, indigestion, kidney and liver problems. It is very helpful in relieving tension in the back muscles and spinal nerves.

8. Parvatasana (Mountain posture)Exhale and get back to posture 5.9. Ashwa Sanchalanasana (Equestrian posture)Inhale and swing the right leg forward between the hands. The left leg remains back. Resume posture 4.

10. Padahastasana (Hand to foot posture)Exhaling, bring the left foot forward. Join both legs and resume posture 3.

11. Hastauttanasana (Raised arm posture)Inhale, raise the trunk up and bend backward. Resume posture 2.

12. Pranamasana (Salutation posture) Straighten the body and bring the hands in front of the chest. Resume posture 1.

The above constitutes one half of a round of Surya namaskara. To complete the other half the same movements are repeated except that the right leg is brought back in posture 4 and the left foot is brought forward in posture 9. So one full round consists of the exercises done twice. Practice up to 6 rounds in the morning and 6 rounds in the evening. When the exercises are done a little quickly, the gain is more physical while if they are done slowly with breath awareness the gain is more mental and spiritual. If for any reason, the above directions seem confusing, it is best to see the Surya Namaskar in visual flow. It will help you do the practice correctly without the risk of doing harm to your body. If for any reason, the above directions seem confusing, it is best to see the Surya Namaskar in visual flow. It will help you do the practice correctly without the risk of doing harm to your body. You can now download the video of Surya Namaskar at a nominal charge of $2 to cover our bandwidth costs. To download the video, Click here. Incorporate the Surya Namaskar into your daily routine and make a positive difference to your life.

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OM Chanting and Mantras in Yoga

2011-08-15T18:59:00.000-07:00

When first introducing Yoga students to chanting, it is common practice to start them with the OM chant and get them used to it before introducing any mantras at all. This established initiation procedure not only responds to the founding and essential nature of this syllable in Yogic philosophy and texts (OM is the cosmic syllable, the eternal, unity and source, the seed of any idea, word, thought, or thing in nature. OM is everything we can and cannot touch, see, feel and think. Everything is OM and OM is All) but also to the fact that our prejudices and shyness are not as strongly grounded for OM chanting as they are for mantras. OM being a single syllable allows us to be less self-conscious of our singing skills and the abstract and complex nature of its meaning and translation allows us to detach from its devotional or praying nature. These two aspects clearly helped me in introducing OM in my Yoga practice almost from the start though at first I remained somewhat suspicious of its hypothetical positive effects. I accepted it as a ritual feature, an ornament, but I didn't recognise the purpose or the importance it could have in my personal Yoga practice, not until I read about the physical and medically proved effects it has in our bodies.

Looking back, I know consider this the first turning point from my reductionist approach towards chanting in Yoga. Religious devotion and mysticism aside, I realised that singing OM on a regular basis has numerous positive physical effects in our bodies mostly due to the internal vibration of the sound in itself. It has been scientifically proved that singing OM has invaluable vibratory effects in our bodies, helps to achieve slow, regular and complete exhalation, aids to control and relax our breathing system and has several soothing effects in our minds. However, stating such benefits is frequently insufficient, it seems to me that it is essential to understand the physical explanations than underlay these benefits for a change in perception to occur in our western epistemological minds. Thus, we are now going to take the time to develop each of them separately, in order to understand why and how when we are chanting OM we aren't just singing, nor praying, but enabling a series of positive physical changes to occur in our bodies and mind, making us feel better than we did before.

Of the above mentioned, the most powerful physical benefit of chanting OM is related with its vibratory effects. The sustained 'O' -formed by the 'AU'- sound makes all the bones of the thoracic cage vibrate, proving that vibration is communicated to the mass of air contained in our lungs and that the delicate membrane of alveolus in contact with this air vibrates too, this stimulates the pulmonary cells and enables an optimum gaseous exchange in our lungs. Furthermore, the latest research of many Western physiologists has also shown how this vibration produces very accentuated effects in the endocrine glands, to which Science is gradually attributing an increasing importance.

More specifically, Dr.Leser-Lasario dedicated 25 years of study to the effects of vocal vibrations in the human body and his work has concluded, with an absolute scientific rigor, that the emission of vowels during exhales causes a vibratory auto-massage of the internal organs. These vibrations reach the deepest tissues and nervous cells, intensifying blood circulation in the target tissues and internal organs. Internal secreting glands are equally stimulated to secrete their hormones directly into the bloodstream and the lymph (pituitary, pineal, thyroids, thymus, adrenals and gonads), and this vibration of the vocal chords similarly influences both the sympathetic and vagus nerve. The musculature of the breathing apparatus is both relaxed and strengthened, expanding the thoracic cavity and thus the pulmonary capacity, an enlarged breathe which translates in an increase of oxygen supply to the whole body. Besides, the vibrant internal massage resulting from the emission of the vowels 'au', acts especially in the abdominal organs and the organs of the thoracic cage, whilst the vibration of the 'mmm' in our skulls induces a vibration of the cranial nerves.

The OM being chanted during the exhalation, it directly contributes to make it slow, regular and complete. The emission of the 'Au' sound limits the pace of the expired air, and the benefits of slow breathing are numerous and well known by Yoga practitioners (increased lung capacity results in a higher supply of oxygen, increased vitality, cleansing of the bloodstream and toxins in the lungs, and calming of the brain, amongst others). Regular exhale is a direct result of a uniform emission of the 'au' sound, which, if prolonged until the end of our capacity, assures the complete emptiness of our lungs. This complete, regular and slow breathing enables us to totally expel the stale air from our lungs and reduce as much as possible the volume of residual air. As an immediate and direct consequence of this integral emptying of the lungs, our inhale enlarges and deepens progressively, increasing our lung capacity and oxygen supply with the previously stated beneficial effects.

Chanting Om correctly will also help us to relax and gain control over our breathing apparatus. Since the exhaling is produced by a relaxation of the muscles in our breathing system, the OM sound will not be emitted uniformly unless this relaxation is fully under control. Thus, should there be any tension at the throat or muscles of the thoracic cage, the sound will exit our bodies in jolts, whereas, if the sound is continuous and smooth, it will indicate a perfect control of progressive relaxation of all the breathing muscles and subsequently a comfortable and ease inhale. This appreciation of the quality of our sound emission during our OM chanting enables us to learn how to eliminate latent and unconscious contractions in muscles of our body that we do not fully control.

And last of all, the OM chanting produces direct effects in our minds that are just as important as the effects it has in our body. The abstract and complex meaning of the syllable OM makes its way into our minds intercepting the flow of thoughts we are constantly submitted too. Our mental stuff is made out of words, when we think, talk, dream and even when we talk to ourselves internally; we use words in detriment of images. However, when the air is expelled from our lungs, accompanied by the sound OM and the vibration of the vocal chords, it occupies entirely our conscience inhibiting the process of sentence construction in our minds. Gaining the control over our minds to restrain this continuous flow of thoughts to which we are constantly subjected is the ultimate goal of Yoga practice and it can only be achieved through meditation -liberating the mind of all thoughts, what we would define as leaving the mind blank for a sustained period of time-, but gaining mastery of the mind is a long and difficult process. Therefore, the OM reveals itself as the first taste of this sensation for a new practitioner, it provides a sort of parenthesis to our minds in which we experience a preliminary detachment of this flow of thoughts that we are so used to having we can no longer conceive as possible to restrain. The fact is, OM chanting on its own will not restrain it, but it aids in achieving the first step: slowing it down. As a result of this temporary vacation from our thoughts, the mind is calmed, and because the mind governs the whole body, its calm state will in turn reflect in a further relaxation of the latest too. Furthermore, concentration becomes easier and your mind is awaken, while the electromagnetic waves produced by the vibration are spread throughout all the body increasing dynamism and vitality. The experiences of Dr. Leser-Lasario greatly proved how the entire body is relaxed by the internal vibrant-massage, which mentally liberates us from our inhibitions, depressions and complexes, harmonising our psyches.

Learning these scientific explanations underlying the benefits of OM chanting in my body was a crucial step for me to change my preconceived judgement. From then onwards I started to consider it another Yoga exercise, freed from any suspicion, this enabled me to observe its effects in my body, in my breath, in my mood. Devotion may or may not arrive with practice, but the fact is, the effects of OM chanting in our practice are just as obvious as the asanas' if we allow ourselves to experience it from the certainty that its effects greatly exceed its mystical nature and have a logical scientific base. And in order to do this, learning and understanding this base is essential for Western practitioners. Everything is ineffective if we approach it with the inner conviction that it will not work, and vice versa, placebo treatments in medicine rely strictly on this principle. Our minds are so powerful that if we convince ourselves something will be useless, even a medical treatment, we will inhibit its positive effects. Thus, liberating the OM from my doubts and prejudices was my first acknowledgment of the benefits of chanting in my Yoga practice, in fact, the Om would become the one and only chant I would perform for the following five years, before the mantras finally made their way into my practice.

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Yoga Nidra Newsletter - I

2011-08-15T04:35:00.000-07:00

Yoga nidra has been experienced as "the" most powerful relaxation technique known to man. Yet, in yoga, it is used much more than that. The power of this technique is such that it is regularly used as a therapeutic technique to overcome pain, act on the deepest neurosis and even overcome disability in certain cases.

At its simplest level, it may be understood and practised as a way of total physical and mental relaxation. The advanced benefits can be reached with regular practice.

Although Yoga nidra is of great help to insomniacs because it stimulates sleep, it must be understood that Yoga Nidra itself is NOT sleep. At best, it can be described as ?Sleep of Awareness?. In conventional ?sleep?, we lose control of our senses. But if you seek the greatest benefits, you must transcend this feeling so that you can stimulate the mind in the desired manner and be in control.

If followed correctly, it has a tremendous soothing effect on the mind by freeing it from unresolved contradictions and tensions. It works on the states of mind that actually create and sustain inner conflict. Conflicts may be in the form of unresolved mental issues or even physical disability and disorders.

Yoga Nidra works very effectively on mental resolve, will power and resolutions. Many people testify to the unbelievable power and effectiveness of the resolution (?Sankalpa?) made during the practice of Yoga nidra.

Why? Because it acts at a dormant or subconscious level that we are not aware of. It is just like watering a seed planted deep down in the soil. Each time you water it, you stimulate its growth though you can?t see it. You see it only when it breaks through into the light. Similarly, yoga Nidra works at a subconscious level and you realize it only when it becomes part of your waking life.

How it works?

In Yoga Nidra, your mind is first ?scientifically disconnected? from the external surroundings and even from your physical body though well-researched techniques. These are the ?awareness rotation? techniques that include sound rotation, body rotation, and breath rotation.
After this has been achieved, the mind is fed with subtle vibrations through Mantra and Visualization methods which reach the deepest and remotest areas of the brain and serve to massage them creating the desired effect.

It is impossible to EXPLAIN how these techniques work. To experience the benefits, you would have to be taught by a learned Yoga master. Personal interactions work best and I would strongly advise you to go ahead - armed with this knowledge - and find a learned practitioner of yoga Nidra.

If you can?t, I would suggest that you seriously evaluate the ?Beginners Yoga course? which includes a full audio section of over 90 minutes of guided Yoga Nidra by the Master Swami Gurupremananda Saraswati himself.

To know more on the course, click here

To sum up ? Yoga Nidra is a superlative relaxation tool. One hour of effective yoga nidra is equivalent to over 4 hours of sleep.
But, the true purpose of yoga nidra goes well beyond deep relaxation. Yoga Nidra establishes the link between the conscious desires, the will power, the subconscious and the unconscious mind. When this happens you reap all-round powerful benefits and feel in total control of all aspects of your life.

All the best,
Arun Goel

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Rise of Disease

2011-08-14T17:40:00.000-07:00

Any disease, big or small originates from the mind. Disturbance in the mind, if not managed in time, manifests itself in some sort of a physical ailment.

How can daily stress and unresolved issues cause disease?

Our bodily functions are controlled by a complex play of various hormones, enzymes and chemicals. The production of these chemicals is done by the pituitary-pineal-hypothalamus gland complex in our brain. The brain acts after getting the signals from the mind.

A peaceful and relaxed mind will send normal impulses to the brain, whereas, a stressful mind, will generate chaotic impulses, leading to a disturbance in the brain's gland complex. This will further lead to minor metabolic defects. These defects gradually become major defects, producing a spectrum of diseases.

For example, let us see how stress can lead to major heart problems: Stress Hypertension Increased cholesterol levels Thickening of arteries Angina syndrome Cardiovascular problems.

?Recent medical studies have proved that hypertension, diabetes, heart problems are not different diseases, but a part of a single syndrome. Diabetes shares a common etiology with hypertension, which shares a common etiology with heart disease. This means that all diseases are not separate, but linked; Linked by a common cause- the mind.

It is the personal disposition of a person which results in disease getting manifested first. Stress, definitely, affects the metabolic and endocrinal secretions of each and every cell of the body.

How to prevent disease?

Since it is more or less understood that mind is the birthplace of disease, so we should work on our minds to prevent disease. To prevent disease, one should ideally have a relaxed state of mind. This relaxed state can be achieved through the practice of yoga.

Yoga practices produce balance, harmony and integration in physical and mental processes. If one is already suffering from diseases, yoga can be beneficial in breaking the vicious mental patterns and restore health.

Practicing of a yogic asana (posture), leads to a relaxed state of mind. Yoga is not heavy exercise. In it, just the muscles get stretched, and stretched muscles lead to relaxed mind.

Any excitement or fear leads to quickened breathing. This means that our breath has a direct connection with our mind. So, if we practice correct breathing with Pranayama, we can learn to calm our minds.

Thus, it is seen that yoga practices act directly on the mind and can be vital in prevention of disease.

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Mantra Meditation : Recitation of Mantra

2011-08-13T21:54:00.000-07:00

Mantra is one of the simplest, yet a very powerful method to achieve meditation. Why?

Mantra involves the rhythmic invocation of a sound. This provides a foundation for the aspirant so that his practice is just not "in the air". This anchor or foundation helps the mind to gradually disconnect with the external experiences provided through the 5 senses, which is the first step to successful meditation.

The Nature of Mantra

Although mantra has often been riled as a "religious thing" through invocation of the names of deities or Gods, it is not actually so. Mantra is a sound form. It is a Sanskrit word which etymologically means "by the repetition of which the mind becomes free of external experiences". That is how it is to be seen and experienced.

Sound has a form; sound has a color. Every sound creates patterns of forms and color in the mind. Vibrations of different frequency create different patterns. These patterns result in withdrawal from sensory experiences. As you proceed further successfully, they would result (transiently) in deeper experiences such as ESP, mystical experiences etc. Eventually, they will help the sincere practitioner to even surpass these inner experiences and distractions and move towards eternal bliss.

Now, sound of mantra is not to be seen in the context of the written word. In fact, the sound formed by following the written word could be severely limiting for higher experiences. The nature of mantra is that of a cosmic sound and should preferably be HEARD from a teacher. Mantra repetition could be done as 3 ways - audible, whisper or silent (in the thought). Each method of repetition has different frequencies, different forms and has different effects. The most powerful is the silent method, because it has the highest frequency. Louder the sound, greater is the velocity but lower is the frequency.

Preparations for Practice

Get yourself a mantra - Once a mantra is chosen, it should NEVER be changed, however much you may like to. Often people change their mantra because it is too common - they wish to get something unique as a kind of a rare elixir. Be warned that this is a mistake and will result in complications at higher levels in your spiritual journey. So be careful in selecting a mantra. Go find yourself a teacher and if you can't, mentally recite a selection of mantras, each for some stretch of time and see which 'feels' right for you - which one creates the right vibrations and then stick with it.

Have a symbol to focus upon - A symbol could be mental - the sun, a star, a candle flame, a crescent, a cross, symbol of Om, a lotus flower, your personal deity etc. Or you could have a physical point of focus such as the nose tip or the pulsation in any particular part of the body etc.

Place of practice - Have a designated area of your house - a room or a corner for your mantra practice. It is important that you use the same area for your regular practice. You will find that over time this area will be charged with the favorable energies of mantra and spur you onto spontaneous meditation.

Posture - The posture for your mantra practice should be a seated one with spine erect. Siddhasana and Padmasana are especially suited for the purpose as they provide the maximum stability to the body preventing it from drooping or falling. These postures, when perfected, enable the practitioner to sit for long spells without tiring, something very essential in meditation practice. Siddhasana also exerts the right pressure on the mooladhara chakra (energy center), the seat of kundalini and is recommended as a meditation pose.

Breath flow - Before proceeding with mantra meditation, it should be verified that the predominant flow of the breath is from the left nostril (as opposed to the right). Or then, the flow should be balanced between the nostrils. Mantra meditation is not advised with the right nostril more free flowing than the left. This is because the left nostril corresponds with the lunar (mental) forces and the right for the physical forces. It would be difficult to have successful meditation with the right flowing predominantly.
If necessary, breath flow between nostrils can be altered using a Yoga Danda.

Role of a Mala - Often, as you proceed in mantra repetition, you will find the mind drifting involuntarily from the physical point of focus - to a dreamy state or then swamped by thoughts. If you are practicing Mantra in coordination with the turning of mala beads, this drift is stopped whenever you reach the head bead (sumeru). The sumeru provides the disconnect and you are reminded to turn the Mala around for the next round of repetition. This brings back the awareness and prevents it from going out of hand for long periods of time. That is the first point.
The second point is that the Mala provides the "physical" anchor which is so necessary as you proceed to higher levels of the practice. At the higher levels, as you are disconnected from the external world, it may be quite an experience - sometimes even terrifying. The mala serves as your connection with this world to bring you back. This coupled with your symbol as the mental anchor, makes for a successful journey.

The Practice Once you are equipped and prepared as outlined above, be seated in the posture advised. Start turning the beads in synchronization with the mantra, with the mantra being repeated with every bead turned. To know more on how to turn the beads, read the "How to Use" section.

Rhythmic Repetition of the Mantra - the mantra should be repeated with a certain rhythm of your choice. The rhythm could be synchronized with the breath or with the pulsation in any part of the body or in any way you wish. The mantra should be repeated with every bead turned.

Method of Recitation - As mentioned earlier, the mantra may be repeated audibly, as a whisper or then silently. This depends upon your mental state. If the mind is disturbed or you are drowsy, it is best to repeat the mantra audibly and then progress towards whispering and then to the silent thought of mantra. Beginners may also proceed from audible repetition to the more powerful silent repetition.

Speed of Recitation - Repeat the mantra at a speed that feels right. The slower the recitation, the greater is the frequency and the power behind the mantra. Conversely, a faster repetition implies a lower frequency and reduced power behind the mantra. However, you may have to alter speeds depending upon the state of your mind. A dissipated and drowsy mind may require a faster repetition of the mantra - a slower repetition may put you off to sleep!

Eyeball movement - For successful mantra meditation practice, it is important that the eyeball movement is absent. Eyeball movement is always there (even when we are asleep in the form of REM), but for this practice it is essential that the movement is stalled for desirable results. This movement is gradually eliminated by constant focus on your symbol at an imagined place on the eyebrow centre.
Also, it often helps to imagine the vibrations of the mantra converging at the eyebrow center.

Mind focus - be aware of the Mantra at all times. The mind will waver; you will find it drifting to other thoughts. As you realize this, gently bring back your awareness to the Mantra. Don't feel frustrated by the oscillating mind - this is normal, and is part of the process itself!

Important: Don't make the mistake of correlating the mantra sound with its written form. As mentioned earlier, this could be limiting its potential greatly.

Practice in this manner for as many rounds of the mala as you feel the need or have the time for. You must start the practice at the head bead (sumeru) and also end it at the sumeru.

Regularity of Practice - It is essential that Mantra meditation is practiced everyday without a break. It may be just 5 minutes but regularity is a must. It is preferable to do it at a designated time - in the morning or then in the night, before going to bed at least an hour after meals.

Over time, you will find the effect of the mantra on the subconscious through its unique calming influence at any time of the day and in any situation. You are then truly on your journey to spiritual growth.

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 Box as follows:

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Effects of yoga practice on metabolic factors associated with aging

2011-08-13T05:33:00.000-07:00

Blood glucose and insulin Type 2 diabetes, heart disease, arteriosclerosis, liver disease, elevated cholesterol and hypertension are among the medical conditions associated with insulin insensitivity and elevated blood glucose levels [2].

Calorie restricted animals show a significantly increased sensitivity to insulin compared to freely fed animals. CR also has a significant impact on insulin sensitivity in humans [3], [16].

With normal aging, people tend to develop abdominal obesity. High levels of intra abdominal fat have been found to be predictive of heart attack risk and also linked to high cholesterol, high blood pressure, high triglycerides. There is a strong association between increased waist circumference, insulin insensitivity and type 2 diabetes. Yoga practice seems to weaken this link [9].

High levels of stress lead to increased cortisol levels, which is associated with higher levels of abdominal fat. Any form of exercise would help to reduce visceral fat and thus reduce abdominal circumference.

It has been suggested that relaxation and stress reduction may not cause overall weight loss, but may result in a healthier distribution of body fat [18]. It has been found that there were favourable metabolic changes in overweight and underactive subjects who practiced restorative yoga [10]. The effect of restorative yoga on body fat distribution would make an interesting basis for further study.

A recent study found that long term yoga practice was associated with increased insulin sensitivity, and significantly lowered fasting plasma insulin levels [9].

In a 45 day study on people with Type 2 diabetes, all patients continued to take conventional medicines. The study group practiced asana and pranayama, while the control group did not practice yoga. The yoga group showed significant improvement in blood glucose, lipid profile and insulin levels and a decrease in BMI (body mass index). The control group showed an increase in weight, and non significant improvement in the other parameters [37].

Reviews of published studies found that yoga interventions are generally effective in reducing body weight and glucose levels [41], [20], [21]. These studies suggest that yoga can have a beneficial effect on glucose tolerance and insulin sensitivity.

Blood lipid profile

HDL (high density lipoprotein - good cholesterol) helps to remove cholesterol from the blood, protecting from cardiovascular disease. Higher levels of HDL are correlated with better health outcomes.

LDL (low density lipoprotein - bad cholesterol) is thought to deposit cholesterol in artery walls, increasing the risk of heart disease. High levels of LDL are associated with atherosclerosis. This includes VLDL (very low density lipoprotein).

Along with reductions in basal metabolic rate (BMR), people on CR diets experienced large reductions in LDL cholesterol, and had very high levels of HDL cholesterol [16].

In a study on normal, healthy volunteers, after 30 days of practicing pranayama, a significant reduction in triglycerides, free fatty acids and VLDL cholesterol along with significant elevation of HDL cholesterol was observed in the men. Free fatty acids were reduced in women.

After adding asana exercises to the pranayama for another 60 days, free fatty acids increased in both men and women, and women demonstrated a significant fall in serum cholesterol, triglycerides, LDL and VLDL cholesterol [26].

It is of interest that free fatty acid levels increased after the subjects started doing asana exercises. It is possible that their bodies were breaking down fat. Further research would aid in clarifying this somewhat contradictory effect.

In another study on patients with coronary artery disease, at the end of one year of yoga training, total cholesterol was reduced by up to 23% in the yoga group of patients, compared to 4.4% in the control group. LDL cholesterol was reduced by 26% in study group patients as compared to 2.6% in the control group. A much higher proportion of the yoga group showed regression and arrest of progression of the disease than in the control group [43].

Studies indicate that pranayama and yoga asanas can be helpful in patients with lipid metabolism disorders [26], and have a positive effect on blood lipid profile, reducing cholesterol [41], [20], [21].

Melatonin

Melatonin is produced by the pineal gland, and appears to have anti aging properties [36], likely due to its antioxidant properties. It is also a natural immune enhancer and has been shown to extend longevity in some animal studies [22]. Higher melatonin levels are also associated with an increased sense of well being.

Melatonin is released mainly at night during sleep. Moderate physical activity has been shown to increase production of melatonin [35].

Calorie restriction has been shown to prevent the usual age related decline in melatonin levels in monkeys [30].

Yoga and meditation have been shown to significantly increase melatonin levels, with regular meditators found to have a higher level of melatonin than non-meditators [19], [40], [34].

In a 2004 study on normal, healthy volunteers, a yoga group practiced asana, pranayama and meditation while a control group did body flexibility exercises, slow running, and played games.

Yogic practices for 3 months resulted in an improvement in cardiorespiratory performance and psychological profile, with an improved sense of well being. The maximum night time melatonin levels in yoga group showed a significant correlation with well-being score.

The yoga group showed an increase in plasma melatonin, indicating that yoga could be used as a psychophysiologic stimulus to increase endogenous secretion of melatonin [19].

In another study, experienced meditators practising either TM-Sidhi or another form of yoga showed significantly higher plasma melatonin levels in the period immediately following meditation compared with the same period at the same time on control nights. It was concluded that meditation, at least in the forms studied here, can affect plasma melatonin levels [40].

Longer term studies are required to ascertain whether the higher melatonin levels in yoga practitioners and meditators are sustained.

Basal metabolic rate and body temperature

Studies measuring metabolic rate in CR animals indicate that it lowers the BMR. CR in animals is associated with a robust decrease in energy metabolism, including a lowering of resting metabolic rate, lowering of the thermic effect of meals and a decrease in the energy cost of physical activity [27], [15].

Some studies measuring metabolic rate in CR animals give conflicting results [24], and lowered metabolic rate does not necessarily entail a prolonged life span [15].

However, specific metabolic rate correlates highly with oxidative DNA damage. This is consistent with the theory that free radical induced DNA damage may play a central role in the aging process [1].

Body temperature, one of the biomarkers of longevity, is linked to metabolic rate; a lowered BMR would be associated with a slightly lowered core body temperature.

It seems logical to expect that because yoga asana is an energy expenditure activity, it would increase the resting metabolic rate. However, two different studies using healthy volunteers found that the BMRs of yoga groups practicing asana, pranayama and meditation were significantly lower than the BMRs of control groups [7] [8]. Asanas when practiced along with pranayama and meditation over a period of time actually significantly reduce the metabolic rate [7] [8].

The metabolic rate is an indicator of autonomic activity. The lower metabolic rates in the yoga subjects may have been due to decreased sympathetic nervous system activity and probably, a stable autonomic nervous system response achieved due to training in yoga [7] [8].

A study on alternate nostril breathing found that breathing selectively through either nostril could have a marked activating effect or a relaxing effect on the sympathetic nervous system; it is possible to alter metabolism by changing the breathing pattern [39].

Hypometabolic states have been reported in yogic studies, and meditation has been described as a wakeful hypometabolic state of parasympathetic dominance [44], [8]. Reports exist of yogis being buried underground in pits for many hours, and emerging unscathed. This may be achieved by consciously and voluntarily entering a hypometabolic state [6], [44].

This suggests not just a general lowering of BMR as a result of practice, but in advanced practitioners, eventually a learned ability to control normally involuntary bodily processes [44]. Krishnamacharya was apparently able to stop his own heartbeat and breath for several minutes with no ill effects - he demonstrated this before a panel of doctors at the age of 76 [13].

Dehydroepiandrosterone (DHEA)

Higher levels of DHEA are associated with greater feelings of wellbeing, higher muscle to fat ratios, and enhanced immune function.

DHEA also seems to increase sensitivity to insulin. Low DHEA levels correlate with lower bone mineral density and higher risk of osteoporosis, and also increased risk of heart disease [23]. A significant deficiency in DHEA in patients with several major diseases including cancer, inflammatory diseases, type 2 diabetes, atherosclerosis, Alzheimer's disease and cardiovascular disorders has been described [32].

Levels of DHEA that occur naturally in the body decline with age.

Calorie restriction has also been shown to increase DHEA levels in animals. DHEA was found to be a very good marker to measure the rates of aging in control versus calorie restricted monkeys [25].

Most forms of exercise will raise DHEA levels [35], so practicing yoga asana would play a role in maintaining DHEA levels.

Studies have shown that meditation is associated with increased levels of DHEA, as well as melatonin and GABA (gamma aminobutyric acid, which reduces anxiety) [33], [17].

Older individuals practicing meditation had higher levels of DHEA than an age-matched control group of non-meditators. [33], [17]

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Start with the Mind

2011-08-12T18:50:00.000-07:00

"The mind is given as a tool to you. Mind is not master. Mind was given to you to serve you. You develop all other facilities of the world- electric instruments, cars, air conditioners- but the biggest computer you have is your mind. You never developed it"

So said Yogi Bhajan, who was the leader of the Kundalini Yoga movement in the US, in Feb 1978.

In the 35 years he was in the United States (he passed away October 6, 2004) he proved the power of what one mind could do and taught this idea of self-reliance and growth through Kundalini Yoga sets and meditations. Not only did he do that, he started the American Sikh movement and 27 successful businesses, one being the Yogi Tea Company that many of you may be familiar with. He practiced what he preached and wanted his students to be, as he said, ten time greater he, to be full of greatness.

In Kundalini Yoga practice the job of the teacher, according to Yogi Bhajan, is to provide the tools for the student to feel elevated, by allowing their perception to become stronger.
These tools are both physical and mental, such as specific sets like transforming the Lower Triangle to the Upper Triangle, a challenging series of yoga movements, sound and breath, that opens the energy from the base of the spine, hips and navel (lower triangle) to through the heart to the Upper Triangle, which is the throat, third eye and crown.

Other forms of yoga can be transforming physically as well as mentally also. There are numerous stories of people healed from physical ailments and injuries through various forms of yoga. Iyengar is particularly known for its focus on alignment while Kundalini is known for adjusting imbalances in our energy and the chakras, a subtler but also important thing!! Ashtanga is a very physical practice that in the long run with patience and practice can help our body realign and become strong and supple. Because the practice is so physical the mind once again plays an important part, as does the breath. The breath can be extremely helpful for anxiety disorders and specific breathing techniques can be practiced for this and other mind-related transformation.

"The job of the mind is to think. The mind controls the entire human presence and the way one progresses to get out of the cycle of fortune and misfortune. You must have control of your mind. Our basic problem is we do not know how to concentrate. You have to have some time to be all to yourself, where there is nobody else, you have to work with yourself." Yogi Bhajan said in Dec 2001.

Yoga is a way to teach us to concentrate the mind, to transform our thoughts, patterns and habits. In Ashtanga Yoga, for example, if we are to reap the benefits of proper alignment adjustment, it is especially important to concentrate on each move, how you move and move specifically with the breath (as we also do in Kundalini Yoga but often with repetitive movements). This is a great beginning point for transforming yourself through Yoga practice, taking the time to breathe in a relaxed manner, never mind the pace of the practice.

In order to transform our lives through yoga (and some people say it does this simply by making them more mindful) it is helpful to use the tool of meditation as well to alter our old ways of thinking and being. Often we are forced to transform our lives through loss, pain or fear. Whatever the pain, be it physical or mental, Yoga can help us reach deep within to draw the lesson and learning. There is another set in Kundalini Yoga called Meditation to release Anger, Sadness and Fear. Much of the work in this set is for the Navel, where we often hold our anger and fear. It also works on the Heart, which is supported by the Navel. Processing grief in the Heart can transform the energy into acceptance and willingness to love and be loved. Forty days is the suggested an ideal time of length to practice Kundalini Yoga.

Sometimes we make all sorts of changes in an effort to transform our lives- change our diet, our job, our spouse, our weight, our hair color, the type of yoga we do! - Only to find some of our deep-rooted unsettling issues still present. The subconscious is a powerful thing that holds it in samskaras, issues from our Karma and past lives. Here is a powerful kriya (completed action) to help you break through and combat the negative effects of the subconscious mind, to transform on a very deep level. Try it at first a few times, don't give up, and build up the pace to 3, 5, 11 minutes or more.

SUDARSHAN CHAKRA KRIYA :

Sit with a straight spine. Look at the tip of the nose or eyes closed, as you prefer.Block the right nostril with the right thumb. Inhale slowly and deeply through the left nostril. Hold the breath. Mentally chant Wahe Guru 16 times, pumping the navel point (below the belly button) 3 times with each repetition, once on Wa, once on Hey and once on GURU (total of 48 pumps). If this is too challenging, pump once per Wahe Guru for a total of 16 pumps. Unblock the right nostril. Use the right index or pinkie finger to block off the left nostril and exhale slowly and deeply through the right nostril. Continue this way.

This literally clears your internal garbage, purifying and giving you pranic (life force energy of the breath) power. Start gradually and even if you can work up to 31 or even 62 minutes a day it is good.

A simpler task to transform how you walk in the world is simply to do 3-sun salutation a day. A woman who came to my retreat this past summer told a great story I have recounted often about a man who came to Yoga class very stiff. The teacher told him to do 3 sun salutations a day. Five years later he returned to class and his body was totally supple and strong. The teacher asked what he had done and he replied he had done what she said, so never underestimate your ability to transform and the power words have to do that (Yogi Bhajan often spoke to us about the power of the word). If you have not the time in the day for sun salutations or meditation then become mindful of the words in your mind and that come out of your mouth. For example instead of " I just don't have enough time" substitute " I have time enough to do all that is important to me today".

"Do not let the mind dwell in thoughts of what is good and bad. Just relax and forget that you are meditating. Do not desire to become a Buddha. If you do you will never become one." Anonymous.

Finally Yoga can transform many areas of our lives, even our relationships and so I would like to close with an e-mail a student sent me after my first class teaching her this fall in NY. Never underestimate the power of timing! Patience pays, another Yogi Bhajanism, and use those forward bends to remind us of this!

Hey Donna:
Good to see you. Last Sunday a funny incident took place in our class. There was a woman in that class that I recognized but couldn't figure out from where and this was driving me crazy! She called me yesterday, as she is a client I worked with years ago and for whatever reason she stopped speaking with me and taking my phone calls (she and I had dinner several dinners together, too). She recognized me but she couldn't place me either and then she heard you say my name- so she rang to say it was she! I asked her why she stopped speaking to me as I left her a message years ago stating that "if there is something I did or said to offend you then I am sorry, please call me to discuss" but I never heard from her. She said she has had issues staying connected but that yoga brought us together - how random huh?

So keep looking for those unusual experiences, big or small, as they make us remember the wonder of life and each other.

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Yoga Nidra Newsletter - II

2011-08-11T23:54:00.000-07:00

I received quite a few responses to my newsletter last week on ?Yoga Nidra?. It was particularly pleasing to know that some of you were already on your way to explore its virtues.

However, the feedback also suggested that many wished for a further elaboration on the ?awareness rotation" techniques.
For the benefit of these, I shall try to put as much as I can into words. If, however, youweren?t one of those inquisitive few, please ignore this issue.

Ok, where do I begin? Before I do so, let me clarify that Yoga nidra is done while lying down flat on the back (Shavasana). While this may seem obvious to some, there were many doubts on this score so that should settle it.

AIM OF THESE TECHNIQUES

The whole purpose of these ?awareness rotation? techniques is to ?disconnect? from the outside world and begin to relax INSIDE at the mental level. This whole process is called involution of the senses.

Initially, when you close your eyes and try to focus inwardly, your mind behaves like a naughty child. It does the direct opposite of what you instruct it to do!! So we use this mischievous tendency against itself.

SOUND ROTATION:

The first part involves the ?sound rotation awareness?. In this you are asked to listen to all the sounds that you can hear and rotate your awareness from one sound to the next and so on. This is not easy ? our natural tendency is to focus and analyze each sound which in turn triggers thought and memory. This must not be done. You should move from one sound to the other just witnessing it, without getting affected and moving on. With practice, the mind starts getting bored of this stupid game and disconnects itself from all sounds. This is the desired effect!!

BODY AWARENESS:

The next phase is very important. It is the rotation of body awareness and it involves two aspects. One is to disconnect the tactile senses and the other is to establish the link of mental / physical awareness. Just as you disconnected the sense of sound previously, you are now disconnected from the sense of touch by progressive guidance of the instructor.

With practice, you will notice that you cannot feel your body anymore physically ? it doesn?t seem to be there. This again is the desired effect. But it will happen only if you are AWAKE and aware.

EFFECT OF BODY AWARENESS:

The rotation of body awareness stimulates different parts of the brain that control each and every body nerve. When you are aware of each part of your body, you are actually massaging the corresponding part in the brain as well. You establish the connection between the body and the mind.

This powerful technique in Yoga Nidra has in fact been responsible for several people with disabilities experiencing a certain part of the body for the first time.

BREATH AWARENESS:

From these physical and mental experiences of body awareness, you are led to a more subtle experience ? that of breath or ?Prana?. By lying still and ?watching? the process of normal breathing in Yoga nidra, greater relaxation of body and mind is achieved. In this stage, you are made to observe your breath and its effects upon different parts of your body. When practicing this, you are not supposed to alter your breath in any way. Nor is there any effort imposed upon the natural breath ? just observe what is happening?.

EFFECTS OF BREATH AWARENESS:

Through these methods, you will be able to understand what really goes inside ? which aspects of your personality are the causes and which are the effects of your thoughts, feelings and actions.

The breath is like the bridge between the body and mind ? a link between our conscious thoughts, and feelings with the mental imagery stored in the mind.

BENEFITS:

Often during yoga nidra, repressed material from the conscious and subsconcious layers of the mind surfaces. This happens because the blocks and psychological barriers have been removed because of the induced relaxation. It is at such times that you see the solution to such ?repressions? clearly. That is why people arise from Yoga Nidra feeling that a great burden has been removed from within.

As you can see, the awareness rotation techniques seek to create an environment of ?enhanced relaxation?.

Once this environment is created, the next step is to increase the performance, creativity and capacity of the mind manifold through subtle vibrations of mantra and visualization techniques. The Beginners Course that I mentioned in my last newsletter, incorporates these Mantra and visualization methods in its Yoga Nidra audio CD. For your benefit, you can go there by click here

I hope that I have succeeded in throwing some more light on this mystical topic WITHOUT it appearing too far out. Hope it helps.

All the best,
Arun Goel

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