Vrksasana

Translation: The Tree Pose

From Tadasana the standing pose raise one leg of the mat, bend the knee and place the foot on the inside of the thigh. Open the hip rotating the leg out until the knee and bent leg are sideways.
The hands can be placed above the head with the finger interlocked or with the palms together in prayer position. The arms can be bent or straight.

The tailbone has a tendency to turn out. Be aware of this and tuck it forward. Pull the navel back and up. This will create a neutral spine.

Tips

Engaging the toes will tone muscles in the lower legs and help the body gain firm balance.

Benefits

The complicated firing of the nerves needed to maintain balance exercises the mind as well as the body. Small muscles in the ankles become toned and strong. It is an excellent for ankle injuries however holding the posture too long may aggravate a problem and suppress blood flow.

Uttanasana

Translation: Standing Forward Bend

Lean forward and down with the upper body entering a mild boundary then try to straighten the spine a little. Lengthen the torso so that it is not too compressed. Place the chest on the legs if you are flexible and move energy through the top of the head towards the mat. Stretch up through the tailbone and straighten the back of the legs moving energy down through the heels.

Tips

The back is stretched more especially around the shoulders and neck. It is however harder to take deep breaths as the lung volume decreases.

To prevent stress it is always good to wait until the muscles give you a changing sensation allowing the body to move deeper. Have a little patience and enter a gentle boundary it is a less stressful way to engage in the relationship of asana practice.

Benefits

There is no pressure on the spine when it hangs. The spine is lengthened naturally and feels relaxed as a result.

This yoga posture increases the flexibility of the hamstrings and lower back. The mind is also soaked in blood preventing dryness from occurring. Blood soaks into the mind allowing fresh nutrients to soak into brain.

The hamstrings are stretched (the biceps femoris, semitendinosus and the semimembranosus).

Yoga Positions

Yoga postures known as Asana are an ancient part of spiritual worship in the art of yoga. It is a way of spiritual practice that involves the mind body and soul.

The Asana allow us to meditate on the body and gain a profound understanding and knowledge of its nature. Intellectual growth in the mind and strengthening and expansion of neurological connections serve us in the spiritual quest of unity and illumination.

Yoga Asana can also be destructive when done without proper guidance. It is easy to hurt the spine and inflammation caused by over stretching over a prolonged period of time can lead to all kinds of problems including physiological imbalance, autoimmune responses, anxiety and much more. Practice light and gently when performing Asana to prevent a negative response. Seek out a good teacher that pushes you harder in meditation than in Asana and your practice will lead to health and illumination.

Yoga for Bipolar Disorder

Bi-polar Disorder and Kundalini

Bi-Polar Disorder, Part I: The Kindling of Kundalini
Bi-Polar disorder, formerly known as manic-depression.

This is a disorder which is far from rare and appears to be manifesting itself in the lives of its sufferers at an increasingly earlier age. Bi-Polar disorder is now being diagnosed in teenagers. Until recently it was not being detected in people until they reached their 20's and 30's. This may be due to improved diagnostic methods, to an increase in awareness of its symptoms and how it affects the lives of the people who have it.

A clear sign of mania is rapid and pressured speech, increased creativity, sleeplessness, weight loss, and changes in behavior. As mania progresses, communication between brain cells becomes disorganized. The result is a pattern of consciousness that is disorganized. The expression of the psyche spills out as hallucinations (visual and auditory) and delusional thinking.

As the energy continues to build in the tissues, cellular damage can occur. The body's natural defense is to lower the energy flow and maintain homeostasis. Depression usually follows. Medical intervention is important due to the risk of cellular damage if mania is left to run its course.

Once a person becomes stabilized and returns to his normal level of functioning then that individual is ready to address the work before him, which involves the raising of Kundalini (consciousness) that his psyche is crying out for.


Bi-Polar Disorder, Part II: Kundalini and the Chakra System

Kundalini, together with the chakra system, allows the individual to experience the world he lives in. The cerebrospinal system (with its physical counterpart the endocrine glands and its astral counterpart the chakra system) is the circuit; kundalini the charge and consciousness - the pattern of experience of reality. Another way to say this might be: the chakras are the software, the endocrine glands and brain cells are the hardware, and kundalini delivers the information to the monitor (ego).

The chakras and the endocrine system as follows:

(Layers of Consciousness)(Chakra)(Endocrine Gland)

(Sensual gratification) (Sacral) (Gonads)
(Pursuit of pride and vanity) (Solar Plexus) (Pancreas)
(Compassion for others) (Heart) (Thymus)
(Clarity of communication) (Throat) (Thyroid)
(Expression of intuitive wisdom) (Brow) (Pituitary)
(Constant state of self awareness) (Crown) (Pineal)
(Constant state of spiritual will) (Basic) (Pineal)

In bi-polar disorder awakened kundalini energy stimulates the endocrine glands and the associated chakras, but the complimentary levels of consciousness have not yet matured. The result is a poorly developed individual, one who experiences great highs and lows of emotion, but with little or no control, as evidenced by the well-noted "mood swing".

A person may have a developed solar plexus chakra and receive intense stimulation of the thyroid gland, and so talk at length about self-centered accomplishments, with an eye toward ego satisfaction and aggrandizement. Compassion for others has not yet manifested in this personality; the development is lopsided. The pituitary gland may be stimulated, and the personality may have intuitive experience from the subconscious plane but not the superconscious plane. The personality is therefore unable to express intuitive wisdom.

Kundalini energy may awaken due to accidents, trauma, chemical sensitivity, or any type of stress. Only when the individual is able to mature psychologically, by removing developmental blocks formed in the natural process of growth out of childhood, can he or she begin to balance the flow of kundalini energy.


Bi-Polar Disorder, Part III: Balancing the Energy of Physiology & Psychology in the Bi-polar Person

The most important goal for a person with bi-polar expression is balance; proper channeling of psychic and physical energy. Many times the physical element is addressed only through medication which works in the brain cells. But remember the importance of the endocrine system (see part II). Proper functioning of the endocrine cells is as important as brain cell function. Body systems are interdependent and must be treated that way.

Physical exercise which maintains cardiovascular function can keep the endocrine system in balance and is imperative for people with bi-polar expression. In addition, psychotherapeutic process must be sought to remove energy blocks from the consciousness. Everyone, regardless of his personal experience of childhood, sustains psychic trauma. Everyone has some blockage in the chakras.

When psychological blocks are removed and physical knots in the body are worked out through exercise, energy can flow and heal the parts of the individual which are in need. Then growth can occur.

In summary, the following ideas are important:

1. Medication for stabilization of energy in brain cells (neurotransmitters)

2. Psychotherapeutic process for mental clearing away of traumas which occur in everyone as a result of being alive.

3. Physical conditioning with an emphasis on cardiovascular fitness to stimulate balance in the endocrine system (hormones)

It is reasonable to predict that an individual with an expression of bi-polar energy can learn to listen to the language of his body and by following sensible guidelines and healthy patterns of living be able to minimize the need for medications which can damage healthy organs over time.

Yoga for MS(Multiple Sclerosis )

Multiple Sclerosis is an autoimmune disease in which the body's defensive immune system attacks and destroys the fatty tissue -- myelin -- surrounding nerves in the brain and spinal cord.
These myelin sheaths perform the same function as insulation around an electrical wire. Without the myelin insulation, nerve impulses from brain to body can short out and become confused, misdirected, or be completely blocked.
Symptoms can include numbness and/or tingling in the extremities, weakness, lack of coordination and/or balance, gait difficulties, slurring of speech, blurred or double vision, bowel and bladder dysfunction, vertigo, and heat intolerance.

Physical activity is extremely important for individuals with MS, and yoga is now recognized as an excellent means of MS management, whether the individual manifests little or no outward signs of the disease, or whether they spend most of their time in a wheelchair.
The benefits of yoga postures (asana), working with the breath (pranayama), and meditation may include increased body awareness, release of muscular tension (thus relieving spasticity), increased coordination and balance, increased flexibility and strength, control over fatigue, increased tolerance to heat, improved circulation and breathing, improved organ function (including bowel and bladder), enhanced alertness, better management of stress and an overall feeling of well-being.

Yoga for a Better Night's Sleep

Yoga for Insomnia

If you have a hard time getting to sleep at night, incorporating yoga into your life can help, especially if your insomnia is stress-related.

Getting into a regular exercise routine may help you sleep better at night. Vigorous yoga, such as Power Yoga or Ashtanga, done at least three times a week is a good choice. Avoid intense exercise right before you go to bed by doing your practice earlier in the day.

Three-Part Breath is very helpful for clearing the mind of the day's clutter. Use this simple exercise to prepare your body for sleep.

Corpse Pose

Lying in bed, soften each part of your body from the toes up to the crown of your head. Then spend a few minutes just breathing. This will help create a break from your busy mind and allow you to relax for sleep.

Yoga for Allergies

Recommended Yoga Poses and Breathing Exercises for Seasonal Nasal Allergies

Seasonal nasal allergies, often referred to as hay fever, are triggered by pollen in the air. Ragweed pollen appears each fall, while newly blooming trees, grasses, and weeds are the culprits in the spring and summer.

Though many find relief in physician-prescribed medications, there are several yoga practices that may help to alleviate allergy symptoms, including runny noses and inflamed sinuses. While there are no studies that document improvement in people with allergies who use these techniques, there also is no risk, so if you have allergies, you may want to give it a try.

It should be noted, however, that the isolated use of these suggestions will probably not offer instant relief. Those who are already engaged in a regular yoga routine will get the most from these recommendations, and may already be enjoying the benefits of less stress and a healthier immune system.

Recommended Breathing Exercises

Skull Shining Breath - Kapalabhati Pranayama
Kapalabhati breath consists of a series of rapid, forceful exhalations and passive inhalations.

This has long been believed to clear out the nasal passages where allergens lurk, and thus offer some relief from irritation. This is a heat-generating breath, however, so limit yourself to a single round at the start of your practice

Alternate Nostril Breathing – Nadi Sodhana
Nadi Sodhana is a calming, balancing breath. You must be able to breathe through both nostrils to do this pranayama, so it may not be possible if you are extremely congested.

Recommended Poses

Shoulderstand - Salamba Sarvangasana
Shoulderstand and other inversions open the nasal passages for improved drainage. Do not hold the pose longer than a few minutes, however.

Bridge Pose - Setu Bandha Sarvangasana
Bridge Pose and other backbends help to expand the chest and lungs, giving you increased breathing capacity.

Recommended Yoga Types
Practice Hatha Yoga, Iyengar, or gentle Vinyasa when you are suffering from allergies. These types of yoga will give your body the benefits of stretching without generating too much heat. Avoid vigorous practices like Bikram and Ashtanga in favor of calming practices.

Yoga and Thyroid Disease

Yoga is an excellent alternative form of healing that is very suited to the needs of thyroid patients. For beginners, yoga's gentle stretching and emphasis on breathing can be done by almost anyone, and reaps immediate rewards in terms of energy, reduction of stress levels, flexibility and reduction of muscle and joint stiffness, and much much more in terms of peace of mind and general harmony.

Yoga can also be of tremendous help as a healing therapy for people with thyroid cancer.

Poses for the Thyroid

There is a specific pose that is thought to be of great benefit to the thyroid. It's known as a shoulder stand, or sarvangasan.

To perform a yoga shoulder stand, lie flat on your back, keep your legs together, and raise up your legs until they are at a right angle to your shoulders/neck, perpendicular to the floor. Tuck your chin into your chest, and rest the weight of your body on your shoulders and elbows, using your arms to support your hips. Try to practice until you can do a shoulder stand for a full two minutes.

Yoga for Stress

Overview of Yoga: Many of the popular techniques found to reduce stress derive from yoga:

controlled breathing
meditation
physical movement
mental imagery
stretching

Yoga’s Effects On the Body: The following is only a partial list of yoga’s benefits:

reduced stress
sound sleep
reduced cortisol levels
allergy and asthma symptom relief
lower blood pressure
smoking cessation help
lower heart rate
spiritual growth
sense of well-being
reduced anxiety and muscle tension
increased strength and flexibility
slowed aging process

What’s Involved With Yoga?: The practice of yoga involves stretching the body and forming different poses, while keeping breathing slow and controlled. The body becomes relaxed and energized at the same time. There are various styles of yoga, some moving through the poses more quickly, almost like an aerobic workout, and other styles relaxing deeply into each pose. Some have a more spiritual angle, while others are used purely as a form of exercise.

What Are The Benefits Of Yoga?: Virtually everyone can see physical benefits from yoga, and its practice can also give psychological benefits, such as stress reduction and a sense of well-being, and spiritual benefits, such as a feeling of connectedness with God or Spirit, or a feeling of transcendence. Certain poses can be done just about anywhere and a yoga program can go for hours or minutes, depending on one’s schedule.

Yoga for Back Pain

Balance is Key: Doing yoga cultivates a balance between the flexibility and strength of the muscles of the body, often the real culprit in back pain. Most people are tight in key areas affecting the spine, for example in the hips and shoulders. A system such as yoga, which releases the tension in the muscles, should improve back pain. While the emphasis is on stretching and flexibility, yoga also develops muscle strength.

Types of Yoga Suitable for Back Pain Sufferers: There are a variety of styles of yoga out there, ranging from gentle to vigorous. Also, some styles emphasize spirituality and emotions, while others, such as Iyengar hatha yoga, focus only on the physical postures. For persons with back pain, a hatha yoga style is a good place to start, particularly rest and restoration classes. Styles such as Kundalini, Ashtanga and Bikram are specialized and challenging -- not a good choice for back pain sufferers. A rule of thumb is gentle is better.

Alignment and Body Awareness --The Hallmarks of Hatha Yoga: As a whole body system, yoga develops body awareness and places emphasis on alignment. This means that the whereabouts of each body part (feet, knees, hips, spine, shoulder, head) affect all the others. Like Pilates, yoga emphasizes core work although there is less abdominal strength development in yoga than in Pilates.

Don't Try -- Modify! An Introduction to Props: You may be wondering -- will I be able to do yoga without creating more pain? Most yoga classes utilize props. Props help bring the pose to you, when tight or weak muscles cannot fully bring you into the pose.

Relax, Deeply: Yoga incorporates breathing techniques which can lead to stress relief as well as help you get through the challenge of the stretch. Often yoga classes have a spiritual basis, and may offer techniques and the environment to work on deeper levels of healing and resolution of pain.

Conditions Helped by Yoga: By its very nature, yoga is well suited to address back problems such as those arising from postural alignment conditions.

Examples of conditions particularly suitable for yoga include (but are not limited to):

kyphosis
scoliosis
lordosis

With modifications and a gentle, prudent approach, beginner yoga can benefit those with other conditions as well, for example (but not limited to):

stenosis
problems of the intervertebral disk
nerve root problems

Yoga for back pain can be quite a winner, but you must respect the limits placed on you by your pain. This necessarily involves listening to the body, a skill you will undoubtedly cultivate as a student of this ancient system.

Benefits of Yoga

What Are the Health Benefits of Yoga?

You've probably heard that yoga is good for you. Maybe you have even tried yoga and discovered that it makes you feel better. But what are the specific health benefits can you expect to enjoy from doing yoga regularly?

Physical Benefits

Flexibility: Stretching your tight body in new ways will help it to become more flexible, bringing greater range of motion to muscles and joints. Over time, you can expect to gain flexibility in your hamstrings, back, shoulders, and hips.

Strength: Many yoga poses require you to support the weight of your own body in new ways, including balancing on one leg (such as in Tree Pose) or supporting yourself with your arms (such as in Downward Facing Dog). Some exercises require you to move slowly in and out of poses, which also increases strength.

Muscle tone: As a by-product of getting stronger, you can expect to see increased muscle tone. Yoga helps shape long, lean muscles.

Pain Prevention: Increased flexibility and strength can help prevent the causes of some types of back pain. Many people who suffer from back pain spend a lot of time sitting at a computer or driving a car. That can cause tightness and spinal compression, which you can begin to address with yoga. Yoga also improves your alignment, both in and out of class, which helps prevent many other types of pain.

Better Breathing: Most of us breathe very shallowly into the lungs and don't give much thought to how we breathe. Yoga breathing exercises, called Pranayama, focus the attention on the breath and teach us how to better use our lungs, which benefits the entire body. Certain types of breath can also help clear the nasal passages and even calm the central nervous system, which has both physical and mental benefits.


Mental Benefits

Mental Calmness: Yoga asana practice is intensely physical. Concentrating so intently on what your body is doing has the effect of bringing a calmness to the mind. Yoga also introduces you to meditation techniques, such as watching how you breathe and disengagement from your thoughts, which help calm the mind.

Stress Reduction: Physical activity is good for relieving stress, and this is particularly true of yoga. Because of the concentration required, your daily troubles, both large and small, seem to melt away during the time you are doing yoga. This provides a much-needed break from your stressors, as well as helping put things into perspective. The emphasis yoga places on being in the moment can also help relieve stress, as you learn not to dwell on past events or anticipate the future.

Body Awareness: Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence.

The Eight Limbs of Yoga

What are the Eight Limbs of Yoga?: According to the Yoga Sutras of Patanjali, one of the ancient texts that is the basis for the philosophy behind yoga, there are eight “limbs” (Ashtanga in Sanskrit) of yoga. Each limb relates to an aspect of achieving a healthy and fulfilling life, and each builds upon the one before it. You may be surprised to hear that only one of the limbs involves the performance of yoga postures. Here is a description of the eight limbs.


1. Yama: Five ethical guidelines regarding moral behavior towards others:

Ahimsa: Nonviolence
Satya: Truthfulness
Asteya: Nonstealing
Brahmacharya: Nonlust
Aparigraha: Noncovetesness

2. Niyama: Five ethical guidelines regarding moral behavior towards oneself:

Saucha: Cleanliness
Santosa: Contentment
Tapas: Sustained practice
Svadhyaya: Self study
Isvara pranidhana: Surrender to God

3. Asana: Practice of yoga postures.

4. Pranayama: Practice of breathing exercises.

5. Pratyahara: Withdrawal of the senses, meaning that the exterior world is not a distraction from the interior world within oneself.

6. Dharana: Concentration, meaning the ability to focus on something uninterrupted by external or internal distractions.

7. Dhyana: Meditation. Building upon Dharana, the concentration is no longer focused on a single thing but is all encompassing.

8. Samadhi: Bliss. Building upon Dhyana, the transcendence of the self through meditation. The merging of the self with the universe. Sometimes translated as enlightenment.

What is Yoga?

The word yoga means "union" in Sanskrit, the language of ancient India where yoga originated. We can think of the union occurring between the mind, body and spirit.

What is commonly referred to as "yoga" can be more accurately described by the Sanskrit word asana, which refers to the practice of physical postures or poses.

Asana is only one of the eight "limbs" of yoga, the majority of which are more concerned with mental and spiritual well being than physical activity. In the West, however, the words asana and yoga are often used interchangeably.