Yoga's Pace

My personal asana of all time

noreply@blogger.com (Nanditha Ram) — Mon, 24 Oct 2011 07:28:00 +0000

Headstand is definitely one of my favorites. “My personal Asana of all time” is not a strong enough recommendation for this particular pose, also known as the king of asana and rightly so. There are numerous variations of headstand, but I will not delve into that territory right now. This is a general discussion on the subject of headstand. When I was reading about this asana recently, it said in the book “if you are a beginner to this asana, use a blanket on which to rest your head”. I remember thinking, “this is one asana I will always be a beginner to”. Personally I think I am very far from mastering the asana. I have derived tremendous benefits from it and each time I practice it, I gain a new insight into my practice or something simply “adjusts” itself in my body to better the alignment of the spine or just to give me a greater experience of the asana itself and then of course, its benefits as well.

However, I do use my yoga mat on which to support my head. I find this asana is wonderful because when I come out of it, I can feel the accumulation of prana in my body. My metabolism increases, blood flows to the brain and I feel wonderfully rejuvenated.

Coming to the method itself: (I have detailed instructions on a simpler form of this asana, however, please implement with discretion.)
Spread blanket on the floor. Kneel just outside the blanket. Place both the palms on either side of the knee, (on the outside), fingers pointing towards the head. Remember to keep the palms shoulder width apart. Place head on the mat. Now shift palms to either side of the head.

Push the knees towards the head and rest the crown of the head down. Now raise the knees off the floor and straighten your legs, keep heels pushed towards the ground. Now walk your feet as close to your elbows as possible and place both knees on your upper arms (which are positioned like wall brackets on either side of the head, elbows pointing inwards – that is, the wrist to the forearms, hands are perpendicular to the ground, elbow to upper arms, hands are parallel to the ground). Now suck your tummy in and raise your legs up gently, until straight. Hold the position. Refrain from putting too much pressure on the hands or palms. Balance on the crown of your head. In the final position, only the crown of the head and the palms are touching the ground. Keep your awareness on your breath and on balancing.

Hold for as long as you can, then slowly release by lowering the legs and bringing them back to the starting position. Remain in that position for a few seconds, before raising arms and head up. Now close your eyes and relax, feel the effects of the asana on your body and mind.

This asana sends blood deliberately to the brain and so keeps the brain agile for longer. Improves memory and those suffering from insomnia sleep much better. The functioning of the lungs improves and the body retains its warmth. When practiced in combination with sharvangasana, it improves digestion and elimination. This asana is not to be practiced by people suffering from high blood pressure. It is to be done during pregnancy only with the guidance of a very experienced teacher and with the permission of your health care professional.

On a final, inspiring note, I quote BKS Iyengar:
“Regular and precise practice of sirsasana develops the body, disciplines the mind and widens the horizons of the spirit. One becomes balanced and self-reliant in pain and pleasure, loss and gain, shame, fame, defeat and victory.”

–all references in this posting have been taken from the book by BKS Iyengar, Light on Yoga, The classic guide to yoga by the world’s foremost authority

A question of committment?

noreply@blogger.com (Nanditha Ram) — Tue, 18 Oct 2011 02:54:00 +0000

Recently, my yoga practice has shifted to a new level. My practice seems to be grounding me and sending me deeper into the recesses of my body, hitherto unexplored. For this I have to thank my closest yoga buddy, Krshnan, from whom I received the following interesting insight into commitment to yoga……exactly as he sent it to me…...

One of those water fountain conversations… my co-worker tells me, “I miss Yoga”. Silly me, “what do you mean?” pat came the answer - "Oh! I liked the effect it had on me. I liked the feeling I had after each practice. I liked my teacher. I liked the group Yoga practice and since it was a group it inspired me. I felt less stress in my daily life…"

She missed the point of my question completely. I repeated, “I mean why do you miss it?” “do you not practice anymore?”

Commitment to Yoga should not be like commitment to the gym. Then we lose. By "we" I mean all the creatures that belong to the mindset that I have. The impulse to workout, the stupidity to pay three years fees upfront at one of the major gyms in the neighborhood, only to find out four weeks later that a) I don’t feel like b) I don’t have the time c) it is too much effort getting into the gym attire and driving to the gym. If Yoga feels like that, quit it!

Yoga is about being with yourself. Not with others. No wonder yogis fled to the mountains, the Indian ones to Himalayas specifically. The committed ones went so far deep into the forest or high up the mountains so that no one could find them. The idea is to find your self.

Yoga and fitness for diabetes

noreply@blogger.com (Nanditha Ram) — Mon, 17 Oct 2011 21:21:00 +0000

Recently I came across an article in the Times of India on the effects of yoga on Diabetes, based on medical research and findings. Among the practices mentioned were several asana such as trikonasana (triangle pose) and shoulder stand. Here, I have attempted to add to this selection of practices, what I have learnt and understood to be valuable in the treatment of diabetes through yoga.

Diabetes type I, caused by a deficiency in insulin production is not easily treated by yoga, nevertheless the practice of it can greatly help. Type II on the other hand, can be caused and aggravated by environmental factors such as stress and lifestyle which can be helped with yoga therapy.

Yoga Practices for Diabetes:

Asana: Sun salutations are an excellent treatment for diabetes because it increases blood supply to organs and optimizes their functioning. Even impaired insulin functioning could be tackled to some extent. Stretching and twisting, especially spinal twists, which squeeze the organs in and around the abdomen, have the potential to improve the working of the pancreas and thus perking up the insulin production becomes a possibility.

Pranayama: Pranayama is a proven method of treating stress-related diseases as it has a calming impact on the nervous system, bringing the sympathetic and parasympathetic nervous systems into balance. Revitalizing pranayama may also be practiced as these, like asana, tend to affect the abdominal organs due to the fact that they work the muscles in that area the most. They also increase oxygen supply to various organs and eliminate carbon dioxide from the blood. As a precursor to pranayama, one could first learn simple breathing techniques such as alternate nostril breathing, deep breathing and fast breathing. However, all of these methods are best learned under the guidance of an experienced teacher.

Yoga Nidra: This practice has a tremendous healing impact on the body as a whole as it reduces stress and induces a sense of deep relaxation.

Meditation: Many yoga gurus recommend the practice of meditation in order to eliminate stress-related diseases. Meditation techniques abound. With the help of a teacher it will be possible to find the technique most suited to each person’s individual needs. Meditation is said to be very effective as an aid in the cure of Type II diabetes.

Disclaimer

Please consult your doctor or an experienced yoga instructor before undertaking these practices. This is for information purposes only.

Resources:

http://www.yogapoint.com

http://www.healthandyoga.com

One of my personal favorites: Eka Pada Pranamasana

noreply@blogger.com (Nanditha Ram) — Thu, 13 Oct 2011 21:02:00 +0000

Eka Pada Pranamasana

It has been a while since i updated my asana index.......but as i practice, i am able to isolate the asana that i want to share with you most urgently. These would obvioulsy be my favorites and no asana practice (for me) is complete without these. Therefore, a certain amount of contemplation has happened on the mat before each sharing.
Today i am discussing eka pada pranamasana.

The spiritual focus is on Anahata Chakra.

This asana is great for practicing balance or balancing, if you like. The practice of this asana has taught me that balance is not about stillness but rather, about movement. If you simple stand straight, arms by your sides and close your eyes, you will observe a gentle swaying of the body. The body has a natural tendancy to be in a wave-like rhythm. I have learnt that balancing asana are to be practiced in keeping with that rhythm.

Balancing asana are also very useful in developing an inner stillness and balance. They help in anchoring a wavering mind.

Balancing asana are supposed to help tone the nervous system. This basically means the flight or fight response is dimnished during times of stress. It also means that your nerves dont go ballistic during moments that have the potential to induce anxiety. A continuous practice of balancing asana gives one the poise and control to handle stressful situations without getting affected.

How does one get into the pose?

Stand with feet together, hands by your side. Keep the spine erect and shoulders drawn back, hips tucked in, but remain completely relaxed. Now raise the right foot, place it against the left inner thigh, bring your palms together in prayer pose. Keep your elbows out and place your palms (which are pressed together in prayer pose) against your chest. Take your awareness to your chest and to Anahata Chakra. In some instances the practitoner is instructed to visualize the Anahata Chakra, in other instances, to simply keep the awareness on balancing and breath. Breath normally. Focus on a point in front of you - that always helps. Stay in the pose for upto five full breaths. Relax. Repeat with the other leg. When you are done, come back to the starting position, close your eyes and relax. Notice the effects of this asana on your body.

Om.

Bringing awareness to the mat

noreply@blogger.com (Nanditha Ram) — Wed, 12 Oct 2011 02:59:00 +0000

Bringing awareness to the mat is a practice in itself. What do you want out of your practice today? This question is worthy of introspection. So much of what you get out of your practice depends on what you bring to it. Why are you stepping on the mat? Is it just for exercise or is it for something more? In either case, it is important to state your intention, or at the very least, become aware of it. This simple act has the power to transform your practice. Sometimes we don’t even realize how mundane and predictable the time we spend on the mat has become. Even yoga can becomes a mechanical activity. A simple affirmation at the start or a coming into awareness can make the difference. Now let us say you state your affirmations and step on your mat. How do you carry the practice through on the same note? As always, you can rely on your breath for this. Your breath helps you stay focused and aware. It grounds you and gives you poise on the mat.

Start with a simple stretch –Tadasana, also called the palm tree pose. It is deceptively simple and appears to have nothing much to offer. But nothing could be further from the truth.

Stand with your feet hip width apart, interlock your fingers, take your hands above your head, palms facing upwards, inhale, rise up on your toes and stretch your arms towards the ceiling. As you inhale and stretch, you visualize your hands reaching skywards, trying to touch the sky. As you stand on your toes, trying to balance and stretch you are simultaneously keeping your vision on a spot at eye level, on the wall opposite you. You are now aware of multiple things - the stretch from your toes to your fingertips, the spot that your eyes are focused on, the visualization and balancing. You are also holding your breath. So many things are going on all at once, but it is effortless for you. Now as you exhale, let go of the pose and relax.

Now stand with your eyes closed, hands by your sides, shoulders totally relaxed and breathe through the soles of your feet. When you breathe through a particular body part, you try visualizing sparks of light going in and out of that part as you inhale and exhale. So in this case, as you inhale, you visualize sparks of light entering your body through the soles of your feet and as you exhale, you visualize them going back into the ground. Do this for five whole breaths before you move on to the next asana. Repeat Tadasana as many times as you like. At the end of every asana session, it is important to do shavasana.

Tadasana is a beautiful practice. Just practice it, in all its dimensions for five whole minutes. The asana stretches your body from top to toe. You get a lot out of that stretch. Do it slowly and with complete awareness. Inhale and stretch. Your breath is getting into the spaces created by that stretch. It is making its way into your joints. It is irrigating your muscles. Now exhale! The few seconds you spend balancing in that asana has a good effect on your nervous system. Balancing asana always impact the nervous system, toning the nerves and relaxing them, so that you feel relaxed as well. Combining visualizations with asana also have far reaching effects. Visualizations are very empowering because they have a calming effect on the mind, and if practiced with awareness, can take you to alpha brain activity.

Tadasana tones the leg muscles and improves balance. The stretch improves blood circulation to the parts stretched, especially the abdomen.

Asana also has the power to touch you spiritually. If this potential is to be tapped, then awareness becomes all-important. Your breath becomes your most trusted ally. When you break down your practice and analyze the benefits, you will be simply amazed at how much you just packed into one asana. But remember, awareness is the key to unlocking the doors to a fulfilling yoga practice, whatever the initial intention.

Please also read shavasana - the corpse pose

Pranayama is known to increase fitness

noreply@blogger.com (Nanditha Ram) — Tue, 04 Oct 2011 23:35:00 +0000

Pranayama is the manipulation of the life force energy (or chi) using the breath. The idea is to acheive optimum health by manipulating the pranic rhythms of the body.

Pranayama has great health benefits. It also helps one reach higher states of self awareness. It is usually practiced before meditation. However, pranayama is considered a form of meditation in it's own right. The practice of pranayama can help impact the mind in a way that is similar to meditation.

Speaking of prana, there are five types that govern the proper functioning of the body, namely prana, apana, vyana, udana and samana.

According to tradtional yoga texts, such as the Hatha Yoga Pradipika, there are two of these five that are significant on a physical, day-to-day level. They are prana, which flows upward and apana, which flows downward. Therefore, the practice of pranayama is said to initiate balanced functioning of the body.

However, as far as practicing yoga for fitness, it is commonly thought that physical exertion alone can make you fit. For that matter, yoga these days tends to get taught purely like a physical fitness regime devoid of the finer aspects such as pranayama and deep relaxation.

Nevertheless, pranayama is a great fitness practice. Among its many benefits are detoxification (a key component in fitness and weight loss), increased lung capacity, deep relaxation, and high quality sleep and rest at night. It makes the practitioner energetic with increased stamina (therefore enabling one to gain more out of any physical fitness practice), increases blood circulation and increases metabolic activity too. The practice of pranayama can also increase agility and improve flexibility and balance, while toning the nerves and making one feel more grounded.

Some key pranayama that can be practiced regularly to this end are:

Bhastrika or bellows breath

Kapalbhati

Alternate nostril breathing

Ujjayi or hissing breath

Pranayama can regulate the systems in the body such as blood pressure, sugar and temperature, for example. That contributes to feeling fit as well.

Some of these breathing techniques have wonderful effects if practiced during pregnancy. They can rejuvenate and relax the practitioner to a great extent, while relieving some of the common symptoms of pregnancy such as nausea and sleeplessness or swelling on the hands and feet.

A few minutes of pranayama a day can keep the doctor away. What is more, it is the quickest way to look fresh and beautiful!

Effects of Meditation on Health

noreply@blogger.com (Nanditha Ram) — Sun, 02 Oct 2011 22:17:00 +0000

Making meditation a part of your daily health and fitness regime is a proven method to experiencing expansive wellness. How does meditation impact health? This question has merited attention from the scientific community and what the Yogis of ancient India have been saying for centuries is now accepted as scientific fact. Meditation is more than just an aid to enjoying wellbeing. While it is certain to bring about a state of inner harmony, both physical and mental, meditation really is a state of being, a way of life. That said, to be in meditation is different from practicing mediation and this article aims to explore the benefits of a regular practice of meditation.

The term meditation, simply put, refers to a group of techniques that help manage thoughts, thinking patterns, emotions and consequently, the mind-and-body’s reaction to stressful situations. These methods are characterized by how they are practiced and applied, and most of them, if not all, have common elements among them. Take mindfulness for example or breath awareness. These two are commonly practiced as meditation, especially in the Buddhist tradition. Mindfulness meditation takes the practitioner through a journey of awareness – awareness of thoughts as they arise, awareness of breath in relation to emotions as they arise, awareness of bodily sensations as they arise, take it a step further and you will even be practicing awareness as you walk, eat, clean or cook.

Meditations that focus on breath awareness will have you watching your breath and using that awareness to traverse the bridge between body and mind, thereby exploring the connection between the two. In either case, the idea is to slow the mind down, increase the space between two thoughts and ultimately slip into that space to experience meditation. Along the way however, your health gets a major boost and your intellectual and cognitive functioning gets a significant upgrade as well. Life will be experienced at a whole new level, time will expand and you will start to feel like there are more than 24 hours in a day. The most amazing thing is you will find yourself happy for no reason.

So why is all this happening?

According to meditation masters, these practices impact the body and mind in certain ways: when you breathe with awareness for example, your mind suddenly fires less thoughts at you because aware breathing leads to slow rhythmic breath, which in turn leads to calm mind and similarly aware breathing means deeper, slower breathing which again means better oxygenated blood and lowered blood acidity from stress and other factors (stress releases chemical by products into the blood causing it to become highly acidic and this creates the body to become unwell) and this overall means a healthy human being.

With the dedicated practice of meditation, the flight or fight response is more in the control of the practitioner. While the mind will be more clear and agile from fewer thoughts bombarding and clouding it, the body will become calm and responsive rather than reactive.

A well-integrated fitness routine should consider the fitness of the mind as an important adjunct to workouts. A sound mind will invariably lead to a healthy body and vice versa. Any fitness routine worth its salt must explore the mind-body connection and encourage wellness first, and fitness next.

Finally, a word of caution: any meditation practice is always best taught by an experienced meditation teacher. There are also instances where meditation is not meant to be practiced such as in cases of clinically diagnosed depression, for example (unless under the expert guidance of an enlightened master). It is worthwhile doing a bit of homework and finding a good teacher before delving into these practices.

Yoga for Teens

noreply@blogger.com (Nanditha Ram) — Sat, 01 Oct 2011 06:59:00 +0000

The Teenage Years

The teenage years are a difficult time. I can only imagine how tough it must be for parents and the child-adult. I have kids too and I find myself thinking that if at 8 and 4 they can be so difficult imagine, what 15 will feel like! However, as the old saying goes, every cloud has a silver lining, and so it is with teenage troubles too. The myriad changes that the body goes through during the transition from childhood to adulthood can be bolstered by yoga.

Teens Yoga

The effects of “growing up” can be effectively tempered by a good asana practice topped off with a simple meditation practice. Teens yoga includes an exacting asana regime and could really minimize the effects of hormonal changes that teenagers inevitably go through. Sun salutations are an amazing asana that would leave them both energized and calm at the same time. The breath awareness techniques of yoga help teens take their gaze inwards and become more aware of their bodies. In this way they feel somewhat in control of what is happening to them during the transition. The idea is to help them undertsand their body better so that nothing that goes on is a mystery or a confusing series of events.

Teens yoga, as the name suggests is for teenagers. However, to introduce a child of three to pranayama is a suggestion from the yogis that parents would be wise to follow. In other words, it is great preparation for yoga during teenage. The simple bee humming breath is something a three-year old will delight in practicing and from there on, it can only get more interesting for them. At the age of seven they can be introduced to more yoga and after that the sky is the limit. Teens yoga can be started around the age of 12 for both boys and girls.

Balancing asanas are great for helping anyone feel grounded, but only more so in the case of teenagers I would imagine - therefore, they are an indespesible part of any teens yoga program. The shoulder stand is wonderful for balancing the hormones and together with the plough pose and the fish pose, it is most effective. The fish pose acts as a counter asana for the shoulder stand because the spine gets flexed both ways and so do the glands in the neck and chest. The endocrine system gets a bit of a workout too and that could only be a good thing.

Yoga nidra and other similar techniques could also be used to generate a feeling of self love and acceptance commonly absent through the teenage years. Yoga helps to develop a positive body image, acceptance of the body as it is, and a positive attitude toward life.

Resource

1. Yoga Point

Yoga and Yoga Nidra for New Moms

noreply@blogger.com (Nanditha Ram) — Tue, 09 Aug 2011 05:21:00 +0000

Motherhood can be a little overwhelming, especially if you are new to it. Sleepless night upon sleepless night can leave you feeling exhausted, and demanding days can leave you feeling spread thin.

The thing that all new mothers need is plenty of sleep. This, of course, is at a premium, so moms need to be creative in finding ways to relax and gain energy throughout the day, especially during the first few months of baby's life. Regular exercise is a must, but when is it safe to exercise after giving birth?

When to Start Exercising:

Actually, it's a good idea to start with some light stretching a few weeks after the baby arrives (with consent from your healthcare practitioner). This is an effective way to aid total recovery and reclaim those sagging, weak muscles.

Another technique that significantly helps repair the body is Yoga Nidra. Yoga Nidra is a technique of deep relaxation, otherwise also known as psychic sleep, where the body is made to completely relax and the mind is kept awake and aware.

This method of deep relaxation can be practiced avidly during pregnancy as well, especially during the first trimester. It removes exhaustion and leaves you feeling fresh and active – something you need to feel, both during and after pregnancy.

How to Practice Yoga Nidra

Yoga nidra is practiced in stages. The first stage is when you completely relax the body, part by part. You literally let go of muscular tension one little piece at a time and this aware relaxation undoes tension held in the body and frees the muscles.

Consider it a sort of psychic stretching or a great big muscular yawn, which then leaves the body feeling totally relaxed. The next stage of yoga nidra is breath awareness. A whole five minutes can be spent here, just watching the movement of breath first at the nostrils, then at the abdomen and chest.

The observation of coordinated body and breath movement is in itself very relaxing. But what it also does is it trains the body and mind to synchronize movement with breath. This makes for greater awareness of body throughout the day – an important aspect of healing.

The last stage of practice is when you project visualizations onto your mind's eye. These visualizations typically represent aspects of nature that foster harmony and peace such as a flowing river, a sunset or a mountain path with beautiful trees. Conscious visualizing in this manner takes the mind into the alpha state consciously.

Consciously is a very important word here. If it is done consciously, the results experienced will be on a whole different level. It is akin to dreaming with full control of the dream and being present and aware in the dream.

The final stage of yoga nidra sees you out of the visualization and back into your body. You gradually bring the mind back to the physical, material world and attune it to the sounds and smells and the general atmosphere around it. This done, you slowly wake the body up and rise.

For an hour or so after this amazing practice, your mind is at its creative best. This is the time you can use to increase your creative output, no matter what the endeavor. Otherwise, one might choose to just continue to remain in that relaxed state of mind by listening to soft music or whatever else spells calm and quiet for the individual.

This technique is initially done with instruction. As the instructions become familiar, it can be practiced on one’s own.

Benefits for Mothers

A few minutes a day spent on practicing yoga nidra can do wonders for sleepless mothers. If included in the daily (or regular) fitness routine, preferably at the end of the workout, it has the power to relax and rejuvenate every muscle and fiber of the body, in addition to taking the mind to new levels of creativity, post relaxation.

Fighting Winter Blues With Yoga and Deep Breathing

noreply@blogger.com (Nanditha Ram) — Fri, 05 Aug 2011 04:10:00 +0000

The cold has a way of hemming us in and keeping us down and out, but only if we let it. One way to fight the blues even before they creep up on us is to pull that mat out and do some light stretching, punctuated by deep and aware breathing. Often this is the point at which motivation starts to run out and a feeling of lethargy starts to take over. You have spread your mat out on the floor, even stood on it. Now what?

How often do we feel such a profound lack of inspiration to exercise, made worse by the darkness and cold outside? It’s so much easier to just curl up on the couch with a drink or worse, potato chips, turn on the TV and keep sinking deeper into the comfort and warmth of that situation. However, fighting the guilt later will be more difficult than fighting the weariness in the moment. So it’s a good idea to push oneself into the first couple of stretches. After that, it gets easier to work out.

As you stand on the mat, contemplate the importance of physical and mental fitness. Where do you place it on your priority list? If you consider it a high priority, you're not alone. However, external circumstances often cloud our judgement and we decide to shelve a regular fitness routine in exchange for some fleeting comfort and indolence.

Affirmations are a great way to get going. Try saying something like, “I love myself enough to take care of my body” or “I completely accept myself and my body.” Choose an affirmation which states your personal desires and repeat it often.

Using affirmations can help to break the barrier between sedentary and active. The exercise that follows will help improve brain function, making your days far less difficult. According to the yogis, stretching coupled with deep breathing improves blood circulation and sends newly oxygenated blood to the brain. Any yoga book which acts as a detailed index of yoga asana (especially if written by a Yogi) will bear testimony to that.

Therefore, yogic stretching, for example, is a low impact exercise, which irrigates the muscles and joints with new blood, but more than that, it stimulates a relaxed and clear thinking head. Research shows that memory and cognition remains healthy in adults who exercise regularly. Exercise supposedly aids in the release of neurotransmitters (such as serotonin and norepinephrine) that are responsible for relief from pain, both physical and mental.

This suggests that mild depression can simply be exercised away. What is more, it even generates fresh neurons, keeping the brain bright and alive even as it ages. According to M K McGovern in his paper titled The effects of exercise on the brain, exercise often makes us “feel good” because it stimulates the release of endorphins, the feel-good secretion stored in the brain, responsible for generating the high that we feel after a good workout.

According to the same paper, at a physical level, exercise is meant to help in the absorption of calcium and so keep your bones healthy and strong. The flush of new blood into the digestive system ensures the optimal functioning of organs controlling digestion and elimination. A sound digestive system usually makes for a healthy body. Getting the heart going with dynamic stretching keeps it healthy and pumping.

They really mean it when they say exercise stimulates good health. And a case of winter blues that most of us tend to suffer can definitely be alleviated by exercise.

The question is how far is one willing to stretch in order to safeguard the health of one’s body and mind?

Yoga for the Nerves: Exploring Prayer Pose

noreply@blogger.com (Nanditha Ram) — Thu, 21 Jul 2011 04:29:00 +0000

Of all the asana practices, balancing asana are special in a way. They have some important lessons to teach us in addition to being a most effective way to soothe frayed nerves and bring back a measure of calmness to a stressed out body and mind.

One of my yoga teachers used to always say that balancing asana were not meant as a way to keep the body absolutely still. That means, when we balance, we are not meant to stand unmoving. Rather, balance is all about movement. It is about finding the core through movement, physically and metaphorically speaking.

One of the simplest balancing asana, the prayer pose, is done in the standing position, with the feet together, and palms in prayer pose, placed gently against the chest, with the elbows slightly raised and spine erect but relaxed. This is a basic prayer pose, and can even be done with the eyes closed. In fact, when done with the eyes closed, it becomes an introduction to balancing asana. Here’s why: try this pose with your eyes open and you will be looking outward, which makes it that much harder to bring your awareness close enough to your body so that you can observe it. When you close your eyes, you will notice that the body, though still, sways ever so gently. This gentle swaying is the crux of asana and working with the movement is the essence of this practice. This holds good for any balancing asana.

What do balancing asana do for the body?
The first thing that prayer-pose teaches us is good posture. A variation of it can be done by keeping the hands on either side of the body and keeping the spine elongated. The correct method of standing would be to slightly tighten the hips, pull the abdomen in and push the chest forward. After a few seconds of adjusting posture and observing the swaying of the body, a more challenging version of this balancing asana can be practiced. This is where you bend the right knee and place the right foot on the inner most point of the left inner thigh. Your hand can remain in prayer pose. Maintain the pose for a few seconds and breath deeply, but easily.

When you can’t hold any longer, relax and repeat the pose on the other side. This pose tones the leg muscles and helps you exercise your core very gently. It gives strength to the ankles and poise to the practitioner.

Balancing asana also tone the nerves, but when done in increasing order of difficulty, you will experience the maximum benefits. The term “increasing order of difficulty” has been used to signify challenge and the consequent focus that it will demand. It is not meant to intimidate the enthusiast by suggesting that they are actually difficult to perform.

For example, the sciatic nerve gets exercised in a particular, sideways bending, balancing asana. But overall, individual nerves aside, the nervous system gets pacified through the practice of balance, according to the yogis.

Balancing asana give your muscles an edge, but they do so by relaxing your body, no by revving it up. This may seem like a contradiction, but in reality, they are neither too challenging, nor too easy and they really enter into your muscles, to work them from the inside. This holds true for a basic and an intermediate practice.

Moreover, they ground you and focus your mental energies onto the practice and therefore, can easily double up as a meditation in motion.

Reference:
Light on Yoga, by BKS Iyengar

Yoga Can Treat Eating Disorders

noreply@blogger.com (Nanditha Ram) — Wed, 20 Jul 2011 06:22:00 +0000

Eating disorders are often the result of negative body image that women are manipulated into adopting. Thin has long been considered ideal, with no regard to health and more emphasis on physical appearance.

Scientific studies have been conducted which show that women who practice mind-body fitness such as yoga or tai chi have greater satisfaction being who they are and are in general more accepting of their bodies. Yoga practitioners, according to these studies, appear to have less body image related complexes, report having a healthy appetite and approach to food and suffer less self-reprisal in contrast to those who did no yoga or followed more mainstream fitness regimes such as running or weight training.

According to www.womenfitness.net, the journal, Psychology of Women, published a study, which suggests, “Women may have intuitively discovered a way to buffer themselves against messages that tell them that only a thin and 'beautiful' body will lead to happiness and success.”

Other than the fact that yoga and meditation offer direct therapeutic applications for eating disorders, it has also been found that a calm and composed mind can fight the tendency to fall into a negative behavioral pattern more easily than not. These types of disorders originate in the mind and are caused by various external factors including societal or peer pressure. Since eating disorders are associated with depression, yoga therapy can be have profound effects in restoring psychological balance and the associated sense of wellness.

Asana has been known to restore self-esteem, mental balance and give the practitioner poise and composure in relation to most stressful situations, which can trigger negative states of mind, and consequent self-destructive behavior patterns. The mind-body connection, which is established through yoga and meditation, can help the mind recover in conjunction with the body so that overall health is achieved.

Examples of asana that help restore self esteem is the series of postures that open the chest and draw the shoulders back. When coupled with balancing asana, they can affect the mind positively. Practicing balance, strength, core-strength building, and getting grounded into the mat through asana can have an equally grounding effect on the mind.

Yoga nidra has long been considered a practice that can heal negative thought patterns and tendencies through creative visualizations and breath work. A shorter version of yoga nidra is an extended shavasan, which can be done after asana practice or at any other time of the day as well.

Short yoga sessions, practiced multiple times a day is a good wellness program for the recovery from eating disorders.

Resources:

www.womenfitness.net

http://bindumandalayoga.blogspot.com/2009/01/guided-shavasan.html

A Cardio Workout the Yogic Way

noreply@blogger.com (Nanditha Ram) — Fri, 08 Jul 2011 14:12:00 +0000

Yoga is often misunderstood - “It is a series of poses”, “it is only for the fainthearted”, “it is too slow paced”, “it is religious” are some of the common misconceptions. In fact, it is none of these. Yoga, to put it simply is a mind-body fitness technique which can double up as a relaxation or meditation system and when taken to higher dimensions, a spiritual path all unto itself. However, the aim of this article is neither to define, nor defend yoga, but to put across the idea that it is, contrary to popular understanding, an effective cardio workout.

Yoga poses can be performed statically or dynamically. If done in a dynamic and repetitive fashion, asana can actually give the heart a good work out.

Surya Namaskar (or sun salutations) is an effective cardio-oriented workout that can exercise every part of the body and increase your metabolism to quite a good extent in the process. It gets the heart pumping and the blood flowing, and due to the rhythmic and conscious breathing done together with it, it can help eliminate toxins and improve digestion.

Surya namaskar can be done during a yoga practice either right in the beginning or somewhere towards the end, but nothing stops you from doing it in the middle either - if that's when you want to start increasing the intensity of your workout. My yoga teacher taught me to start my practice with surya namaskar and I find it to be quite a powerful start to a deep practice. I have been with a very exacting teacher who would put all her students through the fire, so to speak, of an intense surya namaskar practice before even contemplating anything else. After that she would put us through the wringer and get us to do a whole series of poses, one after the other in quick succession. This technique, also called vinyasa, has come to be the most popular method to practice yoga, simply because it ingeniously combines flexibility, strength and cardio all at once.

The best thing about an intense yoga practice that makes you break a sweat is that it goes very deep into the practitioner’s system and even takes the mind to a meditative state. It forces one to come into a state of awareness and by its very nature, engages the mind with the breath. Even after an intense yoga workout, you will hardly ever see anyone too much out of breath. Even if you are the first few times, you will quickly regain composure after a few sessions. Moreover, a shavasana (corpse pose done for relaxing and unwinding muscles or for a quick and simple relaxation) practiced at the end of any yoga session, no matter how intense, brings the practitioner’s to a relative state of calm, body and mind, before leaving the mat.

A yoga “workout” sets the pace and rhythm to an energetic after effect and an overall sense of wellbeing, while giving one a good cardio workout at the same time.

Fifteen Minutes to Fitness

noreply@blogger.com (Nanditha Ram) — Thu, 07 Jul 2011 08:52:00 +0000

You have exactly three quarters of an hour every morning to get ready and run to work. You rarely even have time for such things as a sit-down breakfast (let alone for a quick few minutes on the mat), you grab a cup of coffee on the way, a sticky bun to satisfy that growling belly and get sucked into the quick sand also known as rush hour. If any of this sounds familiar to you, you're not alone.

Consider this article a flyer selling exercise or more precisely, the benefits of exercise. Perhaps you have never even contemplated such a possibility – exercising before going to work? But fifteen minutes is all you need towards the maintenance of your body. Your body will love it and it will reward you very generously throughout your day. You will be so much more efficient at your desk.

What should you do for fifteen minutes that will ensure a great day at work?

A great day at work is not necessarily one in which nothing annoying happened. It is, rather, a day when nothing annoyed you. And if you are wondering what exercise has to do with that then try this:

Sun Salutations: For those of you who are new to this practice, it may be introduced as the energetic core of a yoga practice. It is practiced as a series of forward and backward bends done in a dynamic fashion, one after the other to form a set of 24 postures, done in two cycles with 12 postures in each cycle. It can be done briskly or slowly, and it will remain vibrant and dynamic in either case. To give it that extra zing, one could incorporate breath awareness into the flow or more appropriately, breath and movement can be synchronized to form a rhythmic drift.

Fifteen minutes on the mat then, could look something like this:

Start with one round of sun salutations (a round consists of the entire sequence of 24 postures as taught in the hatha yoga tradition in which I have been trained) done very slowly, more to stretch the body thoroughly. Repeat the entire sequence five times. You could increase the speed or carry on at the same pace until you are done with five rounds of sun salutations. Take a break of a few seconds while you watch your breath and feel the effects of this practice on your body. Sit down to a few rounds of just pure breath awareness. All of this should only take you about 10 minutes. Do shavasana for five minutes thereafter.

Like a shot of freshly squeezed orange juice with your breakfast, these few minutes of breath awareness will hold the entire practice together. The practice of asana and pranayama done in the same breath, I find from experience has a grounding effect. Blood circulation will improve with the stretching and flexing. Done in tandem with the breath, it makes for a very focused practice, one in which there is very little room for the mind to wander. It gets the heart pumping and the mind observant, it gets the blood flowing, but the mind slowing down, and above all else, it takes you into the length and breadth of your mat and keeps you there. This basically means you develop a very refined sense of personal space, primarily at the physical level, but with practice, also at the psychic level.

You could even try waking up fifteen minutes earlier. It’s worth losing a little sleep over. Besides, you will be grateful that you made the effort to stay mentally and physically agile when that meeting doesn’t go quite as planned or your supervisor gets a little heavy handed. Ultimately, it’s all connected.

Read also Bending backwards to stay healthy

Yoga Can Treat Eating Disorders

noreply@blogger.com (Nanditha Ram) — Thu, 07 Jul 2011 03:11:00 +0000

Short yoga sessions, practiced multiple times a day is a good wellness program for the recovery from eating disorders.

Read post on Yoga for Obesity

Resources:

www.womenfitness.net

http://bindumandalayoga.blogspot.com/2009/01/guided-shavasan.html

Why winter squash is a health food

noreply@blogger.com (Nanditha Ram) — Wed, 01 Jun 2011 05:26:00 +0000

and a delicious winter vegetable..........can anybody guess?

Winter squash, the soft, orange colored cousin of the cucumber, comes in different shapes and sizes. It is covered with a hard outer covering that helps it to stay fresh longer. It is known to have fiber in plenty and its sweet taste coupled with its soft texture make it a delicious vegetable that can be cooked in a few different ways, squash soup being the most famous.

Scientific studies have shown that squash has the ability to inhibit cancer causing cell mutations and is unparalleled in its nutrient composition. The beta-carotene found in pumpkins and papayas are considered a good back up to leverage the health of a smoker’s lungs, which only goes to show that they are supporters of lung health.

Winter squash has an astonishing number of nutrients such as vitamins A, C, B12, B3 and B6, potassium, manganese, fiber and folic acid. It even contains decent quantities of omega-3 fatty acids. The beta-carotene-rich winter squash is an antioxidant and anti-inflammatory. It is also capable of preventing the oxidation of cholesterol in the blood stream, which will help prevent heart attacks and strokes. According to research, a good amount of beta-carotene in the diet can reduce the risk of colon cancer while preventing complications developing from a prolonged bout of diabetes.

Potassium helps maintain blood pressure, the vitamin C, a great immune booster, while the presence of folate props up the heart and helps the development of a healthy fetus. Folate also promotes and preserves the health of the colon, especially in the case of long-term alcohol use.

With so many health benefits to offer, it is no surprise that the winter squash was the favorite food in South America where it was first cultivated. Legend has it that the tribes used to bury a squash with the dead, symbolically packing an unlimited source of nourishment for the final passage.

Disclaimer: This article is for information purposes only

Resources:

http://www.whfoods.com

http://home.howstuffworks.com

What Can Yoga Do for Asthma?

noreply@blogger.com (Nanditha Ram) — Wed, 01 Jun 2011 05:23:00 +0000

Winter is well and truly upon us now. Kids are falling sick and one among these winter ills is labored breathing due to colds, wheezing and asthmatic symptoms. I am sharing some simple yogic techniques to help kids and adults alike keep these issues at bay. Prevention is better than cure, but if one's body is under siege, then bring on the practices...........I am writing specifically about asthma, but these practices can be done anyway by almost anyone.

Now, to deal with the question what can yoga do for asthma?

Asthma is a condition that is becoming so common that the exact triggers are not known. Pollution, cold climatic conditions and food allergies are good examples of potential causes. However, doctors say that anxiety or too much exercise for a particular body constitution could also be causes. Under these circumstances, asthma can be managed by practicing certain techniques in yoga, including asana. These practices, it is said in yogic texts, can alleviate symptoms of an asthma attack and ultimately provide relief from the attack itself.

There are asana and pranayama techniques aimed at giving relief from asthma. These practices, if adhered to on a regular basis can even prevent an attack and gradually diminish the frequency of the attacks too.

Matsyasana, or fish pose, is one asana that is recommended in yoga-based therapy for asthma and bronchitis because it encourages deep breathing. Bhujangasana or cobra pose is another asana that significantly improves breathing and encourages deep respiration. The half spinal twist is also considered beneficial due to the fact that it expands the chest and improves breathing.

Typically, an asana practice will comprise of a combination of such gentle chest expansions and deep breathing. As far as pranayama is concerned, hyperventilating breaths otherwise known as revitalizing pranayama may be practiced. These pranayama generate heat and burn toxins and excess phlegm in the system. They also energize and keep the practitioner agile, alert and healthy.

It is also suggested that meditation on the lungs and windpipe be practiced regularly. Such a practice will direct awareness to these parts of the body and awareness directs prana (or chi) to start the healing process.

Sometimes excessive physical activity could trigger an asthmatic attack. In this case yoga can fix two problems at the same time: it can render the practitioner more healthy on the one hand and more fit as well on the other hand.

Disclaimer

This article is not intended to replace proper medical care. It is meant only to impart information. Please find a qualified and experienced yoga teacher to guide you through these practices.

Resources

http://www.yogapoint.com/therapy/Documents/Asthma.doc

Asana Pranayama Mudra Bandha, by Sw. Satyananda Saraswathi

Give the gift of yoga this mother's day....

noreply@blogger.com (Nanditha Ram) — Thu, 05 May 2011 03:26:00 +0000

As mothers, we all know the importance of getting grounded, centered and feeling at peace with oneself only too well. Everyday we need to befriend the mother in us and ask for her help and guidance in our efforts. So why not start yoga today and give yourself the gift of a happier more relaxed you? Why not give the gift of yoga to your mother, sister or friend this Mother's day? Gift vouchers available, contact bindumandala.yoga@gmail.com or drop in at shop 16 Margaret Road, Raumati Beach.

Poetry by Hafiz

noreply@blogger.com (Nanditha Ram) — Sat, 30 Apr 2011 22:57:00 +0000

I wanted to share this beautiful poem with all you beautiful people. Please read it and re-read it and contemplate the significance of these words. I was deeply moved by it.........

Your mother and my mother
Fear is the cheapest room in the house
I would like to see you living
In better conditions
For your mother and my mother
Were friends
I know the innkeeper
In this part of the Universe
Get some rest tonight
Come to my verse again tomorrow
We'll go and speak to the friend together
I should not make promises right now
But I know if you Pray
Somewhere in this world
Something good will happen
God wants to see
More love and playfulness in your eyes
For that is your greatest witness to Him.
Your soul and my soul
Once sat together in the beloved's womb
Playing footsie
Your Heart, and my Heart
Are very old friends
-Hafiz

Relax Fit

noreply@blogger.com (Nanditha Ram) — Mon, 14 Mar 2011 01:08:00 +0000

A few weeks ago, I shared with you in a post, titled Emerging Business, New Thinking and Yoga my new venture and how I am combining the business with yoga classes. Recently I have added yoga clothes to the line of products at the retail outlet. We identified some super pants and t-shirts for yoga practitioners and now we have them in-store.

These clothes are handmade in India with vegetable dyes and block prints. They are 100% cotton and have a relaxed look and feel. This range of yoga clothing has been named Relax Fit by us, a striking play of words if you ask me. Teaching and practicing yoga over the years has taught me one thing – wellness first, fitness next. The body, in order to be fit, has to first enjoy a sense of wellness both emotionally and physically. This is an on-going process, but then so is fitness. The two have to be married if one is to experience a lasting sense of wellbeing. It is a project to which one has to make a life-time commitment.

Where does one begin?

One can always start with one simple act of kindness to the self everyday – relax! As an old buddhist saying goes “don't just do something, sit there”. In other words it is as important to sit without doing as it is to do. Imagine setting aside 10 minutes a day for the purpose of relaxation. There are numerous ways you can achieve this state of being. Try yoga nidra or shavasan, try pranayama or simply close your eyes and evoke healing memories from the past. The benefits of relaxation are many – optimal immune functioning being the most important alongside feeling emotionally light, well and happy. From such a point of wellbeing, a lot can be achieved. Even battling the bulge becomes so much easier when you have a relaxed mind and happy body.

So what is relax fit anyway?

Relax fit is a term I coined to imply that relaxed is a much better approach to getting fit. And yoga is meant to help you do just that – relax and get fit. On that note, I will sign off and hope to see you at my yoga class or at the store brwosing through our Relax Fit collection.

Network Spinal Analysis - a deeper understanding

noreply@blogger.com (Nanditha Ram) — Sun, 06 Feb 2011 03:32:00 +0000

I have already shared in a previous post Healing Wave Wellness, how this healing modality works in increasing self awareness and in awakening the body-mind connection at a conscious level. This technique puts the recipient in a heightened state of awareness with regard to the connection between body, mind and emotion.

What else happens in this process?
During the practice of NSA, two types of healing waves form in the body. The first wave is the one associated with conscious breathing. This wave releases spinal tension and thereby, tension held in other parts of the body as well, resulting in deep relaxation. The second type of wave is an undulating one (visualize a dolphin in the water) going across the spine, which is actually responsible for creating a sense of wellness and an increase in the general quality of life. This type of healing wave is called somatopsychic wave or the body-mind wave. As these healing waves advance along the spine, it corrects distortions in spinal alignment and posture, further energizing and revitalizing the body. These healing waves move stagnant energy streams and convert them into an energy resource for the body. As a result the vertibra of the spine intuitively realign themselves.

Network Spinal Analysis helps the body develop strategies to cope with disease and heal by awakening the innate healing potential of the body itself. This spontaneously happens when tension is released and the energy released is directed through the spine into other areas of the body. The idea is to identify tension in the body and dissipate it through movement and breath. In other words, past experiences and traumas or everyday stress is often stored in the body as spinal tension, leading to other types of stress and disease. Therefore, NSA uses the energy held within the spinal tension to initiate the healing process.

Does it really work?
I have often been asked the question "but does NSA really work?". From my experience, it works on various levels, not just physical. There is of course the purely physical effects but over and beyond that, there is an increased ability to cope with stress, increased emotional and psychological well being, less anxiety and depression, greater life enjoyment, optimisim, self love and acceptance, and a greater ability to consciously release old, negative life patterns.

It has helped me find a new side of myself. The less energy that is stuck in my body, the less I am stuck in life. I have realised that there is a direct correlation here and the more of this therapy my body receives, the more my consciousness is expanding and the more life seems to flow in healing waves.

For more information, please visit http://healingwavewellness.com/

Visualize your success and sure enough it's yours

noreply@blogger.com (Nanditha Ram) — Fri, 04 Feb 2011 22:44:00 +0000

It is no more surprising that creative visualizations can make your dreams come true than it is that clouds can bring rain. Fact is, the mind can make our reality manifest and what we dream during alpha sleep is simply as real or not as the bed on which we sleep. Truly, the mind has so much power to make manifest our physical universe, we really ought to pay more attention to its powers.

Now imagine you could consciously induce alpha level activity in your brain. And imagine you could program and control your dreams so that you are dreaming consciously. Apparently, science has proof that what we visualize has a direct bearing on the health of the body. The mind-body link brought about by visualization is called video-motor effect. As your brain conjures up images of, say, a certain act, it produces impulses that stimulate the neurons to perform the act being imagined by conducting those impulses from brain to muscle. This implies that if you close your eyes and visualize yourself performing an act, your body’s actions are predetermined in such a way as if you already did it.

If this is true, then visualizations should be an invaluable aid in healing the body of terminal illnesses like cancer, for example.

Our state of mind has a direct effect on the state of our body. Our emotions affect the functioning of the endocrine system. The body pumps adrenaline during times of fear, anxiety or extreme stress, for instance. Thoughts are so linked to the body, that every one of them induces a chemical reaction in the body.

A closer analysis of the brain would suggest that the hypothalamus, otherwise also known as the emotional center of the brain, is where emotions get converted into physical response. The hypothalamus also manages the body’s appetite, blood sugar levels, body temperature, adrenal and pituitary functioning, heart, lung, digestive and circulatory systems. How are emotions transported between the mind and body? Through chemical messenger hormones called Neuropeptides. They connect awareness in the brain to the body through organs, hormones and cellular activity. These chemical representatives of emotions influence the entire immune system. It is now apparent that the body and mind do work in complete collaboration with each other.

The brain is the most efficient computer to ever be created. It is connected to every cell in the body and is divided into two sides, the left and the right brain. These two sides have very distinctive capabilities and functions. Logic and reasoning, for example is an activity of the left brain, while creativity, intuition and visualization are activities of the right brain. The right brain, therefore, has an important role in the mind-body field, and can help you achieve what you want, be it success at work or redemption from a terminal illness. In other words, the right side of the brain can automatically steer you to your goal.

It is therefore evident what impact positive thinking will have on the immune system. Since the mind has so much power over the body and indeed, the course of your life, it is essential to define your goal and intentions with utmost clarity. The more precise the intention (and the consequent visualization), the more precise the effect.

A powerful technique of visualization is briefly introduced here. This introduction is not meant to replace an instructor or a course. It is practiced in five phases. The technique is called yoga nidra and it can be summed up as “pychic sleep”, where alpha level brain activity is induced with awareness. It is not a self-hypnosis technique.

The first phase involves deep relaxation of the body by becoming aware of it part by part.

The second phase involves awareness of the mind. The mind to most of us is an abstraction. So how can we really become aware of it? By becoming aware of our breath. The breath is the metaphoric bridge between the known - the body and the unknown - the mind.

Having relaxed the mind to a significant extent, we go through a series of visualizations. These visualizations, though randomly selected, shake up deep rooted mental impressions which prevent us from actualizing our potential. This is the crux of the practice. It arouses the consciousness. It cleanses the mind.

During the visualization we make a mental image of a form of higher consciousness. It is different for different people – a candle flame or images from nature to some, Buddha or Christ to others. And in the presence of that form of higher consciousness, we repeat a Sankalpa, or a perfect and powerful thought representing our aspirations, which makes it possible for the latter to take root.

This practice brings great clarity to the mind, increases creativity, loosens pent up thoughts, feeling and emotions, gives physical calm and mental peace, and is very effective in dealing with various health problems, primarily those that are psychosomatic in nature.

The final stage of yoga nidra, therefore, involves gazing into this mind space full of creativity and problem solving ability (post visualization and sankalpa) . It is the time for introspection.

Yoga nidra helps cultivate awareness and equanimity. The practitioner becomes the observer of the phenomenon called life.

Healing wave wellness

noreply@blogger.com (Nanditha Ram) — Sun, 30 Jan 2011 05:26:00 +0000

For the past few months, I have been experiencing a form of therapy called network spinal analysis (NSA) – a technique of touching the spine in a specific way, with minimal force, but maximum impact. That is, a non-intrusive, yet specific touch to the spine which instructs the brain to develop new strategies of creating and promoting wellness.

In the words of Dr. Donald Epstein, founder of NSA:
Network Spinal Analysis assists the brain in developing new strategies to:

experience the world
adapt to stress
dissipate tension from the spine and nerves
connect with your body’s natural rhythms
experience greater well being
make healthier choices
create a more self – correcting self reliant “magical spine”
develop the Somatopsychic and Respiratory “healing waves”

The first thing that happens here is the release of spinal tension and congestion in the spinal nerves and the muscles around the spine. According to Dr. Epstein, existing tension can be used as a basis for re-ordering the spine. After all tension is just another form of energy stored in the body and it can be constructively channeled for the right purpose – wellness. This is precisely what NSA does – channels the body’s pent-up, negative and stagnant energies to positive effect.

The length of your life is determined by the health of your spine - Chinese proverb

From my experience, I understand that this technique helps to not only release tension in the spine, but also to bring about a new body awareness. This enhanced body awareness combined with spinal release can help release patterns of muscular tension. Muscular tension is not merely a physical phenomenon. It is a way of holding emotional patterns that inhibit us in different ways. Releasing the muscle means releasing the emotional pattern encrusted within. Releasing emotions in this way means letting go of old life patterns and discovering a new life force within. Add to this the awareness of breath and you have an integrated approach to wellness. Body awareness + breath awareness + spinal release using breath = wellness

A major part of your body awareness comes from your breath - Yogic texts

The practice of yoga is similar. We develop a new awareness of the body using breath. One of the new awarenesses developed during NSA sessions is brought about by breath awareness. We breathe into a particular part of the spine or lift a part of the body using breath. In yoga practice as well, awareness of the spine is key. Breathing through the spine, only more so.

I have noticed several changes in my body and mind since the start of this therapy.

The overall quality of my life has improved as a natural outcome of NSA. I don’t suffer from headaches as often as I used to. I seem to have increased stamina and more patience with people and situations. My breath is slow and even. I seem to have slowed down considerably and this makes me feel like there are more hours in a day - do they call it slowing down of time? I found it to be an amazing way to connect with myself and experience greater self-acceptance.

NSA is a practice I hope to continue with for the rest of my life. It has opened the channels of intuition within my body and brings me back to the present from time to time. What better reason to keep going back to it….

Please visit http://healingwavewellness.com/ for more information

Ref: http://www.donaldepstein.com/nsa/network.shtml

Bending backwards to stay healthy

noreply@blogger.com (Nanditha Ram) — Sun, 30 Jan 2011 04:30:00 +0000

When I first discovered yoga, I was blissfully unaware of how stiff my body was. My teachers (I have had many) were all very different from each other in their approach to yoga and the student and therefore each one gave me something unique, something to think about, but most of all, the impetus to keep practicing. One of my teachers usually taught asana in groups – such as forward bends, backward bends, sun salutations, salutations to the moon and so on. And on one particular occasion, we picked backward bends as the subject matter for discussion and subsequent practice. I was amazed at the hidden symbolism of postures and how much I had taken myself – body and soul - for granted.

One of the key points of discussion was about how backward bends cure excessive introversion by physically turning the chest out and encouraging inhalation. These postures are done opposing gravity and hence require physical energy, focus and muscular strength to perform and hold. Moreover, any deeply ingrained introversion and excessive keeping to oneself would start getting broken down by bending backwards – an open chest signifies the confidence to open up to the world and holding one’s own without feeling “exposed”. They are supposed to induce in the practitioner a feeling of being able to receive life with open arms and complete acceptance. On a physical level, the spine has much to gain from these postures, especially with respect to nerves originating from between the vertebrae, which get strengthened.

The spinal column is an anatomical assembly of discs and vertebrae. A number of muscles are involved in keeping it together and holding it up. If these muscles are to be well maintained, then backward bending postures are all important. They correct postural defects, which further affect the muscles negatively. Other neuro-muscular or skeletal imbalances resulting in a range of painful conditions (sciatica and slipped disc to name a few) will start manifesting. It is believed that the health of the spine determines the health of the entire being – physical and psychic alike. Therefore, postures that strive to bring the spine to health are bound to affect the entire system positively.

The thing to remember while doing asana, backward bending or otherwise is to correctly apply breath so that entire muscle groups contract consistently and the movement in general is propelled by breath.

Another thing worth noting is that impure blood often collects around the spine due to posture, leading to listless circulation. Backward bends take care of that very effectively. These postures apply the kind of pressure on the abdomen that ensures good digestion, elimination and the general well being of all organs in that region. The organs in the pelvis also get healthy and due to the fact that the muscles in that area get a good stretch.

The most important lesson, however, that I took away from this class was that just because the spine is at the back, I should not forget all about it. It holds my body together. Why, it even holds my mind together. I can stand, walk sit or run because of it. In a way, my whole life depends on it. So I’d better love it, revere it and bend backward to keep it healthy!

Sun salutations

noreply@blogger.com (Nanditha Ram) — Sun, 16 Jan 2011 20:05:00 +0000

At the outset, the sun salutations look like nothing more than a series of forward and backward bends. On closer inspection, one realizes that it is, at the very least, a dynamic set of postures (a set of 12 postures performed in two cycles) designed to stretch, tone and release muscles and joints, while working on internal organs to optimize their functioning.

At a more psychic level, it is the practice of reverentially acknowledging the sun, which has long been regarded the symbol of cosmic energy and higher consciousness. The regular practice of surya namaskar is considered effective in raising consciousness, expanding self-awareness and increasing the general pranic field of the practitioner. This is because surya namaskar is taught as a complete spiritual practice with asana, pranayama, mantra and visualization all at once.

When used as a tool for introspection, surya namaskar takes us on a journey of self- discovery in a dynamic fashion, weaving together the physical and the psychic most masterfully. It forms a bridge between body and mind and is practiced rhythmically as a reflection of the cycles of the universe and the flow of energy in nature.

The yogis say that surya namaskar has a energizing effect on the solar energy of the body which is represented by the pingala nadi. (ref: Asana Pranayama Mudra Bandha by Sw. Satyananda Saraswati) which when regulated leads to balancing of energy, both physical and mental alike. The performance of Surya Namaskar at a steady pace and in a regular progression reflects the twelve zodiac phases of the year, the 24 hours of the day and the biorhythms of the body. Surya namaskar is distinguished as a practice in yoga that transforms the performer inside out, infusing the person with dynamic energy, which further permeates into all aspects of their life.

Yoga's Pace

My personal asana of all time

A question of committment?

Yoga and fitness for diabetes

Disclaimer

One of my personal favorites: Eka Pada Pranamasana

Bringing awareness to the mat

Pranayama is known to increase fitness

Effects of Meditation on Health

Yoga for Teens

The Teenage Years

Teens Yoga

Resource

Yoga and Yoga Nidra for New Moms

Fighting Winter Blues With Yoga and Deep Breathing

Yoga for the Nerves: Exploring Prayer Pose

Yoga Can Treat Eating Disorders

A Cardio Workout the Yogic Way

Fifteen Minutes to Fitness

Yoga Can Treat Eating Disorders

Why winter squash is a health food

Disclaimer: This article is for information purposes only

What Can Yoga Do for Asthma?

Disclaimer

Give the gift of yoga this mother's day....

Poetry by Hafiz

Relax Fit

Network Spinal Analysis - a deeper understanding

Visualize your success and sure enough it's yours

Healing wave wellness

In the words of Dr. Donald Epstein, founder of NSA: Network Spinal Analysis assists the brain in developing new strategies to:

I have noticed several changes in my body and mind since the start of this therapy.

Bending backwards to stay healthy

Sun salutations

In the words of Dr. Donald Epstein, founder of NSA:
Network Spinal Analysis assists the brain in developing new strategies to: