Why
yoga?
yoga?
Yoga has countless benefits. You can start with yoga to become
more flexible and strong. You may find that you sleep better. That you are more
concentrated at work.
more flexible and strong. You may find that you sleep better. That you are more
concentrated at work.
As soon as you start practicing regularly you will probably
notice the changes.
notice the changes.
The effects of yoga on your life
Better focus at work
Improved sleep
Decrease back pain
Personal growth
A calmer mind
Enhanced athletic ability
Spiritual growth
More energy
Happier mood
Become fully aware
Balanced mood
Toned body
Improved sleep
Decrease back pain
Personal growth
A calmer mind
Enhanced athletic ability
Spiritual growth
More energy
Happier mood
Become fully aware
Balanced mood
Toned body
Introduction
The science of yoga originates
from the culture around the Indus-Sarasvati river in India more than 5000 years
ago, and is elaborated in classical writings.Patanjali’s experiences are
collected in the Patanjali sutras, dated between 200 BC and 200 CE. These writings
include the description of Patanjali’s eightfold path. Another fundamental text
is the 15th century Hatha Yoga Pradipika. This text is based on older Sanskrit
texts and Yogi Swatamarama’s yoga experiences. It includes topics such as
shatkarma, asana, pranayama, chakras, kundalini, bandha, kriyas, shakti, nadis
en mudras.
Origin
from the culture around the Indus-Sarasvati river in India more than 5000 years
ago, and is elaborated in classical writings.Patanjali’s experiences are
collected in the Patanjali sutras, dated between 200 BC and 200 CE. These writings
include the description of Patanjali’s eightfold path. Another fundamental text
is the 15th century Hatha Yoga Pradipika. This text is based on older Sanskrit
texts and Yogi Swatamarama’s yoga experiences. It includes topics such as
shatkarma, asana, pranayama, chakras, kundalini, bandha, kriyas, shakti, nadis
en mudras.
Origin
Sri Tirumalai Krishnamacharya
(1889-1989) emphasized yoga asana practice. Many modern forms of Hatha Yoga
originate from the school of Sri Tirumalai Krishnamacharya. He taught yoga from
1924 until his passing in 1989. A number of his students have popularized yoga
in the West, especially Sri K. Pattabhi Jois, founder of the vigorous Astanga
Vinyasa Yoga style, B.K.S. Iyengar, who emphasizes alignment and the use of
props, and Indra Devi and Krishnamacharya’s son T.K.V. Desikachar, who
developend the Viniyoga style. Concurrent with Krishnamacharya’s influence,
Swami Sivananda van Rishikesh (1887-1963) and his followers have contributed to
spreading yoga in the West. His followers include Swami Vishnu-Devananda –
founder of the International Sivananda Yoga Vedanta Centres and Swami
Satyananda – of the Bihar School of Yoga, and Swami Satchidananda – of Integral
Yoga.
The Eight folded path of Yoga
(1889-1989) emphasized yoga asana practice. Many modern forms of Hatha Yoga
originate from the school of Sri Tirumalai Krishnamacharya. He taught yoga from
1924 until his passing in 1989. A number of his students have popularized yoga
in the West, especially Sri K. Pattabhi Jois, founder of the vigorous Astanga
Vinyasa Yoga style, B.K.S. Iyengar, who emphasizes alignment and the use of
props, and Indra Devi and Krishnamacharya’s son T.K.V. Desikachar, who
developend the Viniyoga style. Concurrent with Krishnamacharya’s influence,
Swami Sivananda van Rishikesh (1887-1963) and his followers have contributed to
spreading yoga in the West. His followers include Swami Vishnu-Devananda –
founder of the International Sivananda Yoga Vedanta Centres and Swami
Satyananda – of the Bihar School of Yoga, and Swami Satchidananda – of Integral
Yoga.
The Eight folded path of Yoga
The ultimate connection is reached
through concentration and meditation. Patanjali describes Raja Yoga as the
process of reunification with the Devine through the Eightfold Path of Yoga,
which consists of:
Yama: socio-ethical precepts
Niyama: personal ethical disciplines
Asana: body postures
Pranayama: breathing exercises
Pratyahara: withdrawal of the senses
Dharana: mental concentration
Dhyana: meditation or uninterrupted mental focus
Samadhi: union with the Supreme through deep meditation.
through concentration and meditation. Patanjali describes Raja Yoga as the
process of reunification with the Devine through the Eightfold Path of Yoga,
which consists of:
Yama: socio-ethical precepts
Niyama: personal ethical disciplines
Asana: body postures
Pranayama: breathing exercises
Pratyahara: withdrawal of the senses
Dharana: mental concentration
Dhyana: meditation or uninterrupted mental focus
Samadhi: union with the Supreme through deep meditation.
Yoga: Fight stress and find serenity
Is yoga right for you? It is if you
want to fight stress, get fit and stay healthy.
want to fight stress, get fit and stay healthy.
Your mobile phone is ringing, your
boss wants to talk to you and your partner wants to know what's for dinner.
Stress and anxiety are everywhere. If they're getting the best of you, you might
want to hit the mat and give yoga a try.
boss wants to talk to you and your partner wants to know what's for dinner.
Stress and anxiety are everywhere. If they're getting the best of you, you might
want to hit the mat and give yoga a try.
Yoga is a mind-body practice that
combines physical poses, controlled breathing, and meditation or relaxation.
Yoga may help reduce stress, lower blood pressure and lower your heart rate.
And almost anyone can do it.
combines physical poses, controlled breathing, and meditation or relaxation.
Yoga may help reduce stress, lower blood pressure and lower your heart rate.
And almost anyone can do it.
Yoga pose
Yoga — a mind-body practice — is
considered one of many types of complementary and integrative health
approaches. Yoga brings together physical and mental disciplines that may help
you achieve peacefulness of body and mind. This can help you relax and manage
stress and anxiety.
considered one of many types of complementary and integrative health
approaches. Yoga brings together physical and mental disciplines that may help
you achieve peacefulness of body and mind. This can help you relax and manage
stress and anxiety.
Yoga has many styles, forms and
intensities. Hatha yoga, in particular, may be a good choice for stress
management. Hatha is one of the most common styles of yoga, and beginners may
like its slower pace and easier movements. But most people can benefit from any
style of yoga — it's all about your personal preferences.
intensities. Hatha yoga, in particular, may be a good choice for stress
management. Hatha is one of the most common styles of yoga, and beginners may
like its slower pace and easier movements. But most people can benefit from any
style of yoga — it's all about your personal preferences.
The core components of hatha yoga and
most general yoga classes are:
most general yoga classes are:
• Poses. Yoga poses, also called
postures, are a series of movements designed to increase strength and
flexibility. Poses range from lying on the floor while completely relaxed to
difficult postures that may have you stretching your physical limits.
postures, are a series of movements designed to increase strength and
flexibility. Poses range from lying on the floor while completely relaxed to
difficult postures that may have you stretching your physical limits.
• Breathing. Controlling your
breathing is an important part of yoga. Yoga teaches that controlling your
breathing can help you control your body and quiet your mind.
breathing is an important part of yoga. Yoga teaches that controlling your
breathing can help you control your body and quiet your mind.
• Meditation or relaxation. In yoga,
you may incorporate meditation or relaxation. Meditation may help you learn to
be more mindful and aware of the present moment without judgment.
you may incorporate meditation or relaxation. Meditation may help you learn to
be more mindful and aware of the present moment without judgment.
The health benefits of yoga
The potential health benefits of yoga
include:
include:
• Stress reduction. A number of
studies have shown that yoga may help reduce stress and anxiety. It can also
enhance your mood and overall sense of well-being.
studies have shown that yoga may help reduce stress and anxiety. It can also
enhance your mood and overall sense of well-being.
• Improved fitness. Practicing yoga
may lead to improved balance, flexibility, range of motion and strength.
may lead to improved balance, flexibility, range of motion and strength.
• Management of chronic conditions.
Yoga can help reduce risk factors for chronic diseases, such as heart disease
and high blood pressure. Yoga might also help alleviate chronic conditions,
such as depression, pain, anxiety and insomnia.
Yoga can help reduce risk factors for chronic diseases, such as heart disease
and high blood pressure. Yoga might also help alleviate chronic conditions,
such as depression, pain, anxiety and insomnia.
Yoga precautions
Yoga is generally considered safe for
most healthy people when practiced under the guidance of a trained instructor.
But there are some situations in which yoga might pose a risk.
most healthy people when practiced under the guidance of a trained instructor.
But there are some situations in which yoga might pose a risk.
See your health care provider before
you begin yoga if you have any of the following conditions or situations:
you begin yoga if you have any of the following conditions or situations:
• A herniated disk
• A risk of blood clots
• Eye conditions, including glaucoma
• Pregnancy — although yoga is
generally safe for pregnant women, certain poses should be avoided
generally safe for pregnant women, certain poses should be avoided
• Severe balance problems
• Severe osteoporosis
• Uncontrolled blood pressure
You may be able to practice yoga in
these situations if you take certain precautions, such as avoiding certain
poses or stretches. If you develop symptoms, such as pain, or have concerns,
see your doctor to make sure you're getting benefit and not harm from yoga.
these situations if you take certain precautions, such as avoiding certain
poses or stretches. If you develop symptoms, such as pain, or have concerns,
see your doctor to make sure you're getting benefit and not harm from yoga.
Getting started
Although you can learn yoga from
books and videos, beginners usually find it helpful to learn with an
instructor. Classes also offer camaraderie and friendship, which are also
important to overall well-being.
books and videos, beginners usually find it helpful to learn with an
instructor. Classes also offer camaraderie and friendship, which are also
important to overall well-being.
When you find a class that sounds
interesting, talk with the instructor so that you know what to expect.
Questions to ask include:
interesting, talk with the instructor so that you know what to expect.
Questions to ask include:
• What are the instructor's
qualifications? Where did he or she train and how long has he or she been
teaching?
qualifications? Where did he or she train and how long has he or she been
teaching?
• Does the instructor have experience
working with students with your needs or health concerns? If you have a sore
knee or an aching shoulder, can the instructor help you find poses that won't
aggravate your condition?
working with students with your needs or health concerns? If you have a sore
knee or an aching shoulder, can the instructor help you find poses that won't
aggravate your condition?
• How demanding is the class? Is it
suitable for beginners? Will it be easy enough to follow along if it's your
first time?
suitable for beginners? Will it be easy enough to follow along if it's your
first time?
• What can you expect from the class?
Is it aimed at your needs, such as stress management or relaxation, or is it
geared toward people who want to reap other benefits?
Is it aimed at your needs, such as stress management or relaxation, or is it
geared toward people who want to reap other benefits?
Achieving the right balance
Every person has a different body
with different abilities. You may need to modify yoga postures based on your
individual abilities. Your instructor may be able to suggest modified poses.
Choosing an instructor who is experienced and who understands your needs is
important to safely and effectively practice yoga.
with different abilities. You may need to modify yoga postures based on your
individual abilities. Your instructor may be able to suggest modified poses.
Choosing an instructor who is experienced and who understands your needs is
important to safely and effectively practice yoga.
Regardless
of which type of yoga you practice, you don't have to do every pose. If a pose
is uncomfortable or you can't hold it as long as the instructor requests, don't
do it. Good instructors will understand and encourage you to explore — but not
exceed — your personal limits.
of which type of yoga you practice, you don't have to do every pose. If a pose
is uncomfortable or you can't hold it as long as the instructor requests, don't
do it. Good instructors will understand and encourage you to explore — but not
exceed — your personal limits.
Ulcerative colitis patients who
practiced hatha yoga for 12 weeks experienced reductions in disease activity
and saw significant improvements in their quality of life and mental health,
according to a presentation at the recent Digestive Disease Week conference
held in San Diego.
practiced hatha yoga for 12 weeks experienced reductions in disease activity
and saw significant improvements in their quality of life and mental health,
according to a presentation at the recent Digestive Disease Week conference
held in San Diego.
The presentation was based on results
from a single randomized and controlled clinical trial, where researchers
investigated how three months of hatha yoga (a practice of physical yoga
postures) impacted disease activity and quality of life for people with
ulcerative colitis. The 90-minute yoga sessions were performed once a week. The
outcomes were compared to a control arm of patients, who were given written
self-care lifestyle advice for people with ulcerative colitis in clinical
remission but with impaired quality of life. Outcomes were assessed at weeks 12
and 24 by blinded evaluators.
from a single randomized and controlled clinical trial, where researchers
investigated how three months of hatha yoga (a practice of physical yoga
postures) impacted disease activity and quality of life for people with
ulcerative colitis. The 90-minute yoga sessions were performed once a week. The
outcomes were compared to a control arm of patients, who were given written
self-care lifestyle advice for people with ulcerative colitis in clinical
remission but with impaired quality of life. Outcomes were assessed at weeks 12
and 24 by blinded evaluators.
A significant portion of total
participants (20% to 61%) “report the use of complementary and alternative
medicine due to their IBD [inflammatory bowel disease], one of which is yoga,”
Jost Langhorst, MD, from the department of integrative gastroenterology at
University Duisburg-Essen in Germany, said in his presentation, according to a
news release. Other alternative approaches include familiar physical postures,
breathing exercises, deep relaxation and meditation, with the purpose of
achieving “a comprehensive lifestyle and stress reduction interaction.”
participants (20% to 61%) “report the use of complementary and alternative
medicine due to their IBD [inflammatory bowel disease], one of which is yoga,”
Jost Langhorst, MD, from the department of integrative gastroenterology at
University Duisburg-Essen in Germany, said in his presentation, according to a
news release. Other alternative approaches include familiar physical postures,
breathing exercises, deep relaxation and meditation, with the purpose of
achieving “a comprehensive lifestyle and stress reduction interaction.”
The primary outcome of the study was
disease-specific quality of life; secondary outcomes included generic quality of
life, perceived stress, anxiety and depression, positive and negative affects,
disease activity, self-efficacy, fecal inflammation markers and laboratory
parameters.
disease-specific quality of life; secondary outcomes included generic quality of
life, perceived stress, anxiety and depression, positive and negative affects,
disease activity, self-efficacy, fecal inflammation markers and laboratory
parameters.
Of the 77 patients enrolled (75%
women, mean age of 45 years), 39 were randomly assigned to practice yoga and 38
to the control group. The yoga group showed significant improvements,
specifically: improved disease-specific quality of life; physical quality of
life, anxiety, depression, and self-efficacy at 12 weeks when compared to
controls. These beneficial changes were maintained through 24 weeks.
Additionally, yoga patients showed significant improvements in disease
activity, mental quality of life, positive affect, perceived stress and
self-efficacy when compared to the control group at 24 weeks.
women, mean age of 45 years), 39 were randomly assigned to practice yoga and 38
to the control group. The yoga group showed significant improvements,
specifically: improved disease-specific quality of life; physical quality of
life, anxiety, depression, and self-efficacy at 12 weeks when compared to
controls. These beneficial changes were maintained through 24 weeks.
Additionally, yoga patients showed significant improvements in disease
activity, mental quality of life, positive affect, perceived stress and
self-efficacy when compared to the control group at 24 weeks.
“A 12-week yoga intervention for
patients with ulcerative colitis improved quality of life and mental health,
and influenced the colitis activity score. The effects persisted for at least 3
months after the end of the intervention, so yoga has potential as a
complementary intervention for patients with ulcerative colitis,” Dr. Langhorst
concluded.
patients with ulcerative colitis improved quality of life and mental health,
and influenced the colitis activity score. The effects persisted for at least 3
months after the end of the intervention, so yoga has potential as a
complementary intervention for patients with ulcerative colitis,” Dr. Langhorst
concluded.
Yoga Exercises for Eye Strain
Counteract the effects of daily screen-gazing
with four simple exercises you can use anytime, anywhere.
Do you ever find yourself squinting and rubbing
your eyes after a long stretch in front of a computer? If so, you’re not alone.
Average adult Americans now spend more than eight hours a day staring at
screens of one sort or another. And this growth in “screen time” has brought an
increase in adults suffering from blurred vision, itchy and watery eyes,
headaches, double vision, and other symptoms of eye strain.
Screens—including those on computer monitors,
tablets, and smart phones—force users to focus their eyes intently at a single
distance near the face. “The eyes were not made to do extensive close work,”
said Marc Grossman, behavioral optometrist, licensed acupuncturist, and author
of five books on natural eye care. “But now, almost all of our processing is
happening at a near distance, and that puts extra strain on eye muscles.”
Fortunately, simple exercises can help
rejuvenate the eyes. Several yoga systems, such as Sivananda, Integral Yoga,
and the Himalayan Institute, include them in their repertoires. Eye care
professionals and other holistic healers sometimes recommend them as well. When
mindfully practiced, these simple exercises rest overused muscles, reduce
tension in the face and eyes, and help strengthen muscles that help the eyes
focus. “By making the eyes more flexible and adaptable, you can keep eye
problems from getting worse, and can even improve them,” said Dr. Grossman.
Aside from the physical benefits, yoga teachers
sometimes offer these exercises for another reason: to draw one’s attention
inward. This, in turn, can help cultivate a keener sense of body awareness,
inner presence, and well-being. “By controlling the eyes, you’re controlling
the mind,” says Ananda, a yoga teacher at the Sivananda Ashram Yoga Farm in
Grass Valley, California. “There’s a physical benefit, of course, but there’s a
mental benefit as well.”
The next time you find yourself rubbing your
eyes while staring at a screen, experiment with the following exercises. They
can be practiced individually, or as a sequence, and can be repeated throughout
the day as needed. Dr. Grossman says they are mild enough for anyone to
explore.
Counteract the effects of daily screen-gazing
with four simple exercises you can use anytime, anywhere.
Do you ever find yourself squinting and rubbing
your eyes after a long stretch in front of a computer? If so, you’re not alone.
Average adult Americans now spend more than eight hours a day staring at
screens of one sort or another. And this growth in “screen time” has brought an
increase in adults suffering from blurred vision, itchy and watery eyes,
headaches, double vision, and other symptoms of eye strain.
Screens—including those on computer monitors,
tablets, and smart phones—force users to focus their eyes intently at a single
distance near the face. “The eyes were not made to do extensive close work,”
said Marc Grossman, behavioral optometrist, licensed acupuncturist, and author
of five books on natural eye care. “But now, almost all of our processing is
happening at a near distance, and that puts extra strain on eye muscles.”
Fortunately, simple exercises can help
rejuvenate the eyes. Several yoga systems, such as Sivananda, Integral Yoga,
and the Himalayan Institute, include them in their repertoires. Eye care
professionals and other holistic healers sometimes recommend them as well. When
mindfully practiced, these simple exercises rest overused muscles, reduce
tension in the face and eyes, and help strengthen muscles that help the eyes
focus. “By making the eyes more flexible and adaptable, you can keep eye
problems from getting worse, and can even improve them,” said Dr. Grossman.
Aside from the physical benefits, yoga teachers
sometimes offer these exercises for another reason: to draw one’s attention
inward. This, in turn, can help cultivate a keener sense of body awareness,
inner presence, and well-being. “By controlling the eyes, you’re controlling
the mind,” says Ananda, a yoga teacher at the Sivananda Ashram Yoga Farm in
Grass Valley, California. “There’s a physical benefit, of course, but there’s a
mental benefit as well.”
The next time you find yourself rubbing your
eyes while staring at a screen, experiment with the following exercises. They
can be practiced individually, or as a sequence, and can be repeated throughout
the day as needed. Dr. Grossman says they are mild enough for anyone to
explore.
1. Palming
Rub your hands together for 10 to 15 seconds
until they feel warm and energized. Then gently place your hands over your
eyes, with the fingertips resting on the forehead, the palms over the eyes, and
the heels of the hands resting on the cheeks. Don’t touch the eyeballs
directly, but hollow the hands slightly and allow them to form a curtain of
darkness in front of the eyes. Close your eyes, breathe deeply, and relax.
Envision the eyes absorbing the darkness like a sponge, while also welcoming
healing warmth and energy from the hands. Invite the eyes to grow soft and
spacious, and enjoy this break from visual stimulation. Continue this palming
action as long as it feels soothing—for just a few seconds or up to five
minutes. When you are ready to emerge, gently remove the hands from the face
and slowly open the eyes.
This palming technique can also be done after
the eye exercises that follow to further rest the eyes.
2. Eye Rolling
Sit upright with a long spine and relaxed
breath. Soften your gaze by relaxing the muscles in your eyes and face. Without
moving your head, direct your gaze up toward the ceiling. Then slowly circle
your eyes in a clockwise direction, tracing as large a circle as possible.
Gently focus on the objects in your periphery as you do this, and invite the
movement to feel smooth and fluid. Repeat three times, then close the eyes and
relax. When you’re ready, perform the same eye-rolling movement three times in
a counterclockwise direction.
3. Focus Shifting
Relax your body and breathe comfortably. Hold one
arm straight out in front of you in a loose fist, with the thumb pointing up.
Focus on your thumb. While keeping your eyes trained on it, slowly move the
thumb toward your nose until you can no longer focus clearly on it. Pause for a
breath or two, and then lengthen the arm back to its original outstretched
position, while maintaining focus on the thumb. Repeat up to 10 times.
4. Distance Gazing
Rest your gaze on a distant object (if you’re
indoors, look out a window, if you can). Focus on the object as clearly as
possible, while staying relaxed in the eyes and face. Take a deep breath, and
then slowly shift your gaze to another distant object around you. Imagine your
eyes are gently “drinking in” the image you see. Continue letting your eyes
drift about the world around you, momentarily pausing at objects at varying
distances away from you. As an extra bonus, if you spy something particularly
pleasing, smile, enjoy the vision, and give thanks for your strong, healthy
eyes.
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