SPIRITUAL YOGA

SPIRITUAL YOGA
The process of Self-purification is not the work of a moment, nor of a few months but of years—nay extending over a series of lives. The later a man begins the living of a higher life, the longer must be his period of probation, for he has to undo the effects of a long number of years spent in objects diametrically opposed to the real goal. The more strenuous one's efforts and the brighter the result of his work, the nearer he comes to the Threshold. If his aspiration is genuine—a settled conviction and not a sentimental flash of the moment—he transfers from one body to another the determination which finally leads him to the attainment of his desire.
—A Master of Wisdom
RAJA-YOGA:

the true system of developing psychic and spiritual powers and union with one's Higher Self—or the Supreme Spirit, as the profane express it. The exercise, regulation and concentration of thought. Raja-Yoga is oposed to Hatha Yoga, the physical or psycho-physiological training in asceticism.
Yoga, meditation, cosmic consciousness, the mystic experience—these and other equally great and sacred terms have made the headlines in newspapers and people are discussing glibly matters they know very little about. There is much misunderstanding, and confusion grows worse confounded as reports and photographs appear in the media. How incongruous to associate publicity with the practice of Yoga! We read of diplomas obtained after a few months' training, of assurances that the pursuit of Yoga will make no demands upon the practitioner, who need not change his ways and may continue to enjoy the "good" things of life. It is stated that it matters little or not at all why you want to go in for Yoga, or what mode of life is yours; if you take to Yoga you will achieve wonders.
And so Yoga is the fashion of the hour and people are taking to Yoga as they would take, let us say, to swimming or to playing golf; nay, worse still—to smoking or to drugs; overlooking altogether that spiritual Yoga is itself a way of life and demands severe self-discipline.
Broadly speaking it is first necessary to distinguish between Hatha Yoga and Raja Yoga. The former deals primarily with the body; the latter with the inner man. The one is physiological; the other moral, mental and spiritual. Hatha Yoga claims to establish health and to train the will. Raja Yoga is concerned with the control and purification of the mind and is rightly described thus by Damodar K. Mavalankar:
Raj-Yoga encourages no sham, requires no physical postures. It has to deal with the inner man whose sphere lies in the world of thought. To have the highest ideal placed before oneself and strive incessantly to rise up to it, is the only true concentration recognized by Esoteric Philosophy which deals with the inner world of noumena, not the outer shell of phenomena.
Were the advocates of Hatha Yoga to keep to their physiological exercises and their effects upon the body, the danger would not be so serious. But while teaching asana and pranayama, posture and breathing exercises, they promise the development of spiritual powers and the attainment of higher levels of consciousness. These are possible only through the cultivation of virtue, and the first step is a clean life.
Down the ages all the Great Teachers have stressed the need for purity, virtue, and righteousness. As stated by one of them: "Lead the life necessary for the acquisition of such knowledge and powers and Wisdom will come to you naturally." (The Secret Doctrine)
The leading of the life is indeed the sine qua non condition for obtaining Wisdom; for the latter springs from within or rather from above; it is the divine afflatus from the Spirit in Man and cannot descend and be made manifest except in those pure of heart.
The literal meaning of the word "yoga" is union, and true Yoga is union with the Divine. One must be misguided indeed to believe that the gifts of the Spirit are to be obtained without the purification of the human personality. Sanctity is the mark of the true Yogi, of the man who has attained union with the Divine.
In the Bhagavad-Gita Krishna gives two most beautiful and suggestive definitions of Yoga which at once place it in its right perspective, that of a spiritual science and an art of living:
Equal-mindedness is called Yoga (II, 48)Yoga is skill in the performance of action. (II, 50)
Yoga is thus the training of the mind and the right performance of action.
Patanjali's Yoga-Sutras is rightly considered the classic par excellence on Yoga, and modern yogis, genuine or otherwise, quote from it profusely. Most people, however, do not study the book themselves and are ignorant, or conveniently overlook, that Patanjali, like all spiritual Teachers, stresses the need for self-purification as the prelimary step. Yoga begins with a rigurous moral training, and this ethical preparation precedes the actual practice of concentration as a specialized technique of meditation.
In the Yoga-Sutras this preparation is described under two headings: the first is Yama and the second is Niyama. Let all those attracted to spiritual Yoga and desirous of taking it up carefully study and endeavour to practise the steps—five in number—given under Yama and Niyama.
Briefly stated, they are as follows:
Yama consists of ahimsa or non-injury; satya or truthfulness; asteya or integrity; brahmacharya or continence; and aparigraha or non-attachment to possessions.
Niyama comprises saucha, purity; santosa, contentment; tapas, mortification; svadhyaya, study; and Isvara pranidhana, devotion to Isvara or God.
Only when all these virtues have been practised with some degree of success can the next stage be entered upon without risk. The moral tone of the practitioner has been raised; his life has become one of temperance, virtue and purity; his character has been ennobled and purged of egotism; his life is one of service.
"Seek this wisdom by doing service, by strong search, by questions and by humility..." says Krishna in the Bhagavad-Gita. (IV, 34)
This ethical preparation alone entitles the aspirant to undertake the practice of concentration as a technical discipline. To ignore Yama and Niyama and begin with asana, bodily posture, and pranayama, control of breath, is not only wrong, but positively dangerous. Foolhardy is the one who dares to dabble in Yoga without the protective armour of purity."KNOWLEDGE MUST BE CAREFULLY OBTAINED WITH A PURE MOTIVE," says W. Q. Judge, and again, "Motive is highly important and must be examined and tested countless times." Therefore those who want to go in for Yoga must ask themselves the question: Why do I want to practise Yoga? They must be of pure heart and of unselfish motive, remembering the injunctions and the warnings given in all spiritual traditions. All strike the same note and say: "Be of clean heart before thou startest on thy journey." For it is a sacred journey indeed, a holy pilgrimage, that which leads to union with the Spirit. May we prepare ourselves to undertake the sacred journey to the abode of Light and Truth Eternal wherein dwell the true Yogis

YOGA & Mental Health

YOGA & Mental Health;
Yoga can be viewed as a scientific system designed to purify the body and the mind from toxins accumulated due to poor lifestyle choices and negative thinking patterns. A system rooted in thousands of years of empirical reasoning and evidence of its results, the goal of all Yogic practices is not only to be free of mental illness, but to achieve a state of mind that rests in equanimity in the face of the tumultuous emotions, desires, and suffering that are to be found in this world.
The major aim of this website is to start a discussion between two sciences of the mind: psychology and Yoga. Its goal is to provide a forum for understanding in more depth and detail how Yoga works as a science unto itself and as a complement to western psychologies understanding of the mind.
Yoga and Mental Health provides information for Yoga practitioners, students and psychologists on how the science of Yoga may be beneficial in transforming mental illness into a lifelong path towards mental health and spiritual wellbeing.
Yoga Psychology - The Body-Mind Connection
Yoga psychology is as vast as the subject it seeks to know and understand, the mind itself. Yoga psychology is the study of 'mind' and consciousness. When we study yoga psychology, we deeply and experientially explore our body-mind connection and work towards integration.
Understanding the mind is the first step to harnessing its awesome creative force for higher living.
Psychology asks 'what is a mind', a question that philosophers and scientists have been struggling with for millennia. Many theories have evolved, from the materialistic belief that mind is purely a component of the physical brain, to the transpersonal, esoteric belief, that the mind is an emanation of consciousness and therefore exists in every cell of the being.
Yoga psychology is the science of investigating the mind through yogic and meditative processes. The aim is not to intellectualize what a mind is, but to directly observe and cognize the mind; to have an experience of mind.

The investigative tools of yoga psychology are one's own awareness and the techniques of meditation.
Yoga psychology is the doorway to deeper self-knowledge. It teaches us to discipline and creatively channel the mind's power for higher purpose.
Yoga Psychology, body and mind are viewed as a single, indivisible unit.
The physical body is the gross aspect of the body-mind, and the mind is the subtle aspect. They are inseparable; therefore improving the mind also improves the condition of the body and vice versa.
In yoga and tantra, mind is viewed as a complex energetic process that deals with all aspects of knowing and knowledge, with the development of the individual personality (or ego), and with the expression of the personality.
Yoga psychology challenges us to take a more conscious role in developing our hearts and minds, in seeing the body-mind connection, and the connection between our individual selves and the greater universe.
The Origins of Yoga Psychology
The origins of yoga psychology and all yogic and tantric knowledge derive from the vast body of knowledge of Indian philosophy.
The origins of yoga psychology and yoga philosophy are intrinsically linked because in India mind and body are viewed holistically, as a single, indivisible body-mind in the same way that structure and function cannot be separated. The physical body is the gross aspect of the body-mind and the mind is the subtle aspect. To work on one is to work on the other.
Mind is an energetic process that deals with all aspects of knowing and knowledge, with the development of an individual personality or ego, and with all forms of expression of the personality. The mind is a tool for the existence and function of an embodied individual consciousness within the limits of time and space; to think, feel, emote, desire, remember, visualize and create.
Yoga psychology in its purest form is the use of meditation techniques, derived from yogic and tantric sources, to view all its processes objectively. Once we can see the mind we can work with and cultivate the mind for higher living.

The theories of what a mind is are found in related philosophies, particularly of Samkhya and Vedanta, part of classical Indian philosophy.
We can find the most refined explanations of the process of Yoga Psychology in the Raja Yoga Sutras of Patanjali. Here, mind is termed 'chitta', and yoga is defined as 'the process that blocks the patterns and functions of the mind, the chitta vrittis'. Blocking the chitta vrittis allows awareness to separate from its false identification with the body-mind and to re-identify with its true nature, the highest Self. This process is called union of individual consciousness with universal consciousness.
The patterns or modifications of mind, the vrittis, trap awareness in 'normal' unenlightened states of being. They keep us in small, limited states of being and awareness. Yoga psychology allows us to realize that we are trapped, how we are trapped, and gives us the tools for self-liberation.
The theory that underlies yoga psychology, the definition of what mind is, and an explanation of the organs of this mind is found in Samkhya, which describes the structure of the mind and how the parts function.
Vedanta adds to yoga psychology through its description of mind as sheaths, called the mental sheath (manomaya kosha) and the intelligence sheath (vijnanamaya kosha). These sheaths cover the atman, the spirit or individual consciousness.
In Tantra, mind is viewed as a mighty power that can be awakened to its full potential by the powerful practices of hatha yoga, mantra yoga and kundalini yoga. In Tantra, mental force (chitta shakti) is described as flowing in a channel (ida nadi), which runs along the spine and connects the chakras. In Tantra, mind as a whole is controlled by the chakra at the eyebrow centre, called the third eye (ajna chakra). All the other chakras control an aspect of the mind except the chakra at the crown of the head (sahasrara chakra) which is outside time and space and which is the seat of consciousness.

The origins of yoga psychology theory can also be found in Ayurveda, the traditional medicine of India, in particular the study of mental illness. Yoga Therapy borrows heavily from Ayurveda, Tantra, Vedanta and Samkhya.

KURMASANA:

KURMASANA:

Kuram means a tortoise. The asana is dedicated to Kurma the Tortoise Incarnation of Vishnu, the maintainer of the universe. Many divie treasures had been lost in universal flood including amrutha (nectar) with which the gods preserved their youth. To retrieve the lost treasures the gods entered into an alliance wtih the demons and jointly undertook to churn the cosmic ocean. Visnu became a great tortoise anddived to the bottom of the ocean. On his back was Mount Mandara for the churning stick and round the mountain was twined the divineserpent Vasuki for the rope. The ocean waas churned by thejoint efforts of the gods and demons in pulling the snake and twirling the mountain. From the churned ocean emerged amrutha and various other treasures including Laksmi, consort of Vishnu and the goddess of wealth and beauty.
From staff posture, spread the legs out as wide as comfortable.
Bend both knees and slide the arms under the knees. Rock back and forth to slide the arms further under the legs and to bring the arms behind your back with the palms facing down.
Begin to straighten the legs, pressing out through the heels, using the legs to pull the shoulders down to the floor. Let the head hang, or bring the chin or forehead to the floor.
Breathe and hold for 3-8 breaths.
To release: slowly bend the knees and rock the hips to gently slide the arms from under the legs.

EFFECTS:

Tortoise opens the hips and stretches the legs, back, and shoulders. This posture draws the focus of the mind inward and promotes surrender, inner security and tranquility. This pose is sacred to a yogi. While describing the qualities of a sthita-pranja (one who is stable of miond ) to Arjuna, the Blessed Lord says: 'When, again as a tortoise draws its limbs in on all sides,he withdraws his senses from the objects of sense, and then his understanding is well-poised."(Bhagavad Gita, second discourse, while the from anxiety amid pains and indifferent amid pleasures, while the emotions of passion, fear andanger will loosen their hold upon the mind.On the purely physical level the effects are also great. It tones the spine, activates the abdominal organs and keeps one energetic and healthy. It soothes the nerves of the brain and after completing it one feels refreshed as though one had wokenup from a log undisturbed sleep. This asana prepares the aspirant for the fifth stage of yogic practices, namel, Pratyahara (with drawal of the senses from outside objects).

SALABHASANA:

SALABHASANA:
Salabhasana ("locust pose") is a yoga posture. It is a form of back bend, or spine stretch, using the strength of the upper and middle back to lift the weight of the legs as high as possible from a starting position face down on the floor. Most people find Salabhasana to be a very "strong" i.e. difficult and challenging posture to practice, and as such it not only improves flexibility and coordination, but also has strength and stamina benefits.
In several styles of yoga (e.g. , Astanga Yoga, Salabhasana is commonly performed after Bhujangasana, "cobra pose", which is a related posture working a different part of the spine.
Many beginners find that their shoulder and elbow flexibility is not sufficient to allow them to get the hands palm down right underneath the body, or that it is quite uncomfortable or even slightly painful to be in that position.
(sha-la-BAHS-anna) salabha = grasshopper, locust
Benefits
Strengthens the muscles of the spine, buttocks, and backs of the arms and legs
Stretches the shoulders, chest, belly, and thighs
Improves posture
Stimulates abdominal organs
Helps relieve stress
Contraindications/Cautions
Headache
Serious back injury
Students with neck injuries should keep their head in a neutral position by looking down at the floor; they might also support the forehead on a thickly folded blanket.
Step by Step
For this pose you might want to pad the floor below your pelvis and ribs with a folded blanket. Lie on your belly with your arms along the sides of your torso, palms up, forehead resting on the floor. Turn your big toes toward each other to inwardly rotate your thighs, and firm your buttocks so your coccyx presses toward your pubis.
Exhale and lift your head, upper torso, arms, and legs away from the floor. You'll be resting on your lower ribs, belly, and front pelvis. Firm your buttocks and reach strongly through your legs, first through the heels to lengthen the back legs, then through the bases of the big toes. Keep the big toes turned toward each other.
Raise your arms parallel to the floor and stretch back actively through your fingertips. Imagine there's a weight pressing down on the backs of the upper arms, and push up toward the ceiling against this resistance. Press your scapulas firmly into your back.
Gaze forward or slightly upward, being careful not to jut your chin forward and crunch the back of your neck. Keep the base of the skull lifted and the back of the neck long.
Stay for 30 seconds to 1 minute, then release with an exhalation. Take a few breaths and repeat 1 or 2 times more if you like.
Anatomical Focus
Buttocks
Hamstrings and calves
Lower back
Lungs
Upper back
Upper arms
Neck
Therapeutic Applications
Fatigue
Flatulence
Constipation
Indigestion
Lower-back pain
Modifications & Props
Beginners sometimes have difficulty holding this pose. You can support the area around your lower sternum with a rolled-up blanket to help maintain the lift of your upper torso. Similarly you can support the front of your thighs with a blanket roll to help support the lift of your legs.

EKA PADA RAJA KAPOTHASANA IV :

EKA PADA RAJA KAPOTHASANA IV :
Eka means one, pada the leg or foot and kapota as dove or pigeon. Rajakapota means the king of pigions.In this asana, the chest is pushed forward like that of a pouter pegieon, hence the name of the pose.

Technique:
1. Kneel on the floor and place the palms on either side of the body on the floor. Lift the knees up. Bring the right leg forward and the left leg back and stretch both legs straight with an exhalation. The back of the lefg in front and the front of the leg in the should touch the floor. The legs will now be in Hanumanasana, which resembles the splits of WESTERN BALLET.
2. Push the chest forward, extend the neck and throw the head as far back asa you can. Bend the left kneee and take th left foot up near the head. The left shin from knee to ankle should be perpendicular to the floor.
3. With an exhalation, take the left arm over the head and grip the left foot with the left hand. After taking a few breaths, exhale again, take the right arm over the head and catch the left foot with the right hand. Rest the head against it.
4. Stay in the pose for about 10 seconds. Release the grip on the left foot and come back to Hanumanasana. Raise the hips from the floor by placing the palms on the ground.
5. Now return to Hanumanasana, this time keeping the left leg stretched straight on the floor infront. Bend the right knee and take the right foot up near the head.
6. Repeat the pose by catcing the right foot and resting the head on it. Stay for the same length of time on this side.

Effects of the Eda pada Rajakapotaassana:
These poses refuvenate the lumbar and dorsal regions of the spine. The neck and shoulder muscles are fully exercised and the various positions of the legs strengthen the thighs and ankles. The thyroids, parathyroids, adrenals and gonads, receive a rich supply of blood and function properly, which increases vitality. In these poses more blood circulates round the pubic region, which is kept healty. These asanas are recommended for disorders of the urinary system and for controlling sexual desire

Yoga for Diabetes and Obesity

Yoga for Diabetes and Obesity

Diabetes is one of the leading causes of death in the United States and afflicts about eighteen million Americans. Diabetes means that the body does not produce or use insulin properly. Insulin is the hormone responsible in converting sugar, starches and other food into energy. Diabetes may be caused by genetic factors, though lack of exercise, Obesity and stress may also cause this disease. Stress increases the blood glucose levels and the risk for Heart Disease, stroke, and infections. Of the 18 million Americans with Diabetes, about 5.2 million are undiagnosed and about 90-95% have Type 2 Diabetes. There are two basic Types of Diabetes: Type 1 and Type 2. Type 1 Diabetes is insulin dependent. The pancreas no longer make insulin thus patients with Type 1 Diabetes need to take insulin shots or use insulin pumps. Type 2 Diabetes, on the other hand, is non-insulin dependent and is the most common form of Diabetes. This Type of Diabetes can be developed by anyone - young and Old. In Type 2 Diabetes, the pancreas does not produce enough insulin, and the fat, Muscle, or liver cells does not use it properly. Obese people have higher risk in developing Type 2 Diabetes since both body fat and fat circulating in the bloodstream appear to interfere with the ability of cells to use insulin. Diabetes is often characterized by frequent urination, excessive thirst, extreme hunger, abnormal weight loss, increased fatigue, irritability and blurry vision. Type 1 Diabetes is treated with insulin shots, regular exercise,YOGA, daily aspirin intake and Blood Pressure and cholesterol control. While Type 2 Diabetes is treated with Diabetes medicines, regular exercise, wise food choices, daily aspirin intake, and blood pressure and cholesterol control. In most cases, it is easy to ignore Diabetes in its early stage, especially when you see or feel no symptoms. This is dangerous. Diabetes affects almost all our major organs such as the heart, the Nerves, the eyes and the kidneys and can lead to both long and short term complications. Long term complications can be disabling or fatal, they also develop gradually. Keeping your blood sugar close to the normal level is the best way to reduce the risk of complications. This can be done through exercise and physical activity and taking medications. Strengthening your immune system is also vital since some illnesses can cause your body to produce more blood sugar. Constant watch on your glucose level is important when you are sick. Food and alcohol also has great effects on your blood sugar level. Alcohol intake can make your sugar level to fall while food intake can raise it up, so drink only in moderation, watch your food intake, and still, keep watch of your sugar level. The level of estrogen and progesterone in your body can also cause changes in your blood sugar level, especially during the third week of the Menstrual Cycle. Most Women, though, do not notice this change.
Obesity One of the causes of Diabetes and other serious medical conditions is Obesity which affects 60% of the American population. Obesity and Diabetes are also termed as twin epidemics. Obesity may be defined as the excessively high amount of body fat in relation to lean body mass. This occurs you're your calorie intake is greater than the amount of energy you burn. Medical professionals measure how much a person is overweight by figuring his BMI or Body Mass Index. Obesity may be caused by genetic factors, though some psychological, environmental, and some other factors also play a role. Obesity may run in the family or may be caused by lack of activity or a sedentary lifestyle. Some people also eat as a way to cope with some Psychological Disturbance. Other cases are due to binge eating or the feeling that one cannot control how much he is eating. Illnesses like hypothyroidism, Depression and certain neurological ailments can also lead to overeating. Drugs like steroids may cause a person to gain weight excessively. Both Obesity and Diabetes is highly preventable through proper diet, exercise and lifestyle change. Yoga Lifestyle will be most suitable to facilitate treatment for this twin epidemic. The Yoga principle on Healthy Diet and the practice of the Asanas will help balance the endocrine system, tone the abdominal organs, stimulate both the nervous and Circulatory System, and reduce stress. Yoga also helps one to gain a better understanding of ones self, leading to acceptance and appreciation which will help eliminate the psychological reasons for Obesity. The practice of Yoga deals with all the aspects of an individual: the mind, body and spirit, giving a person control over his mind and body and making the effect is more permanent than other techniques.
Asanas:
Important Asanas are beneficial for regularized insulin production. Various forms improve the flexibility and stability thus conditioning the body. After having attained a particular position it is important to hold on for a moment and then relax. Various stretches, turns and twists increase the conditioning of the internal organs. Stretching various glands allows proper functioning of the Endocrine system. Several Asanas recommended for checking Diabetes are as follows :
Meditation:
The benefits of meditation are plenty. Besides calming the Nervous system, it eliminates the toxins from the body by concentrating on the area where ailments are predominant. In Diabetes, immediate attention on the pancreas results for a balanced amount of insulin flow, which regularizes the blood sugar level. A balance is made between Sympathetic and Parasympathetic Nervous system. Initially, start off with Omkar chanting and concentrate on breathing. This practice has shown very positive effects. People have also visualized the proper functioning of pancreas.
Cleansing Process:

This process is very useful for cleaning the gastro intestinal tract completely. It needs to be done in 3 times a week under the careful supervision of a Yoga professional. Take a glass of lukewarm salted water which a few drops of lemon squeezed in it. Drink on an empty stomach before flossing or brushing. Then perform 6 different exercises and evacuate the bowels. At least an attempt of cleansing your bowels for 7-8 times is required, till water is Evacuated.

Attaining good health is entirely in our hands. Obstructing God's finely created masterpiece in the form of human being is a threat to his creativity. Let your body get to the basics and revert to Nature by following these simple steps to Detoxify and get rid of Diabetes forever. All it takes is a little dose of sincerity and regularity

Yoga for Stress Relief:

Yoga for Stress Relief:

Dating back over 5000 years, yoga is the oldest defined practice of self development. The methods of classical yoga include ethical disciplines, physical postures, breathing control and meditation. Traditionally an Eastern practice, it's now becoming popular in the West. In fact, many companies, especially in Britain, are seeing the benefit of yoga, recognizing that relaxed workers are healthier and more creative, and are sponsoring yoga fitness programs.Yoga, which derives its name from the word, "yoke"—to bring together—does just that, bringing together the mind, body and spirit. But whether you use yoga for spiritual transformation or for stress management and physical well-being, the benefits are numerous.Yoga's Effects On the Body: The following is only a partial list of yoga's benefits:
reduced stress
sound sleep
reduced cortisol levels
improvement of many medical conditions
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 processYoga's benefits are so numerous, it gives a high payoff for the amount of effort involve
Beginning with hatha yoga
There are several versions of hatha yoga, too. Which version you choose depends on your personal preferences. But all varieties of hatha yoga include two basic components — poses and breathing. Coordination of mind, body and breathing through hatha yoga can improve physical, psychological and spiritual well-being.
PosesYoga is suitable for people of all abilities. In a typical hatha yoga class, you may learn anywhere from 10 to 30 poses. Poses range from the easier corpse pose, which involves lying on the floor while completely relaxed, to the most difficult poses that take years of practice to master.
Regardless of which type of yoga you practice, you don't have to do every pose your instructor demonstrates. 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 not to exceed your personal limits. Spend time sitting quietly, breathing deeply until your instructor moves the class on to another pose that's more comfortable for you.
BreathingControlling your breathing is an important part of yoga. In yoga, breath signifies your vital energy. Yoga teaches that controlling your breathing can help you control your body and gain control of your mind — reining in thoughts that may otherwise hamper stress management and relaxation.
Through yoga, you learn to control your breathing by paying attention to it. Your instructor might ask you to take deep, loud breaths as you concentrate on your breathing. Other breathing techniques involve paying attention to your breath as it moves into your body and fills your lungs, or alternately breathing through one nostril.
Gaining stress relief and other health benefits from yoga
Yoga offers a good tool for stress management and relaxation. Left unchecked, stress can lead to a variety of health problems, including headache, insomnia, back pain, burnout, weight gain, anger and substance abuse. Yoga, with its quiet, precise movements can draw your focus away from your busy, chaotic day and more on the calming moment as you move your body through poses that require balance and concentration.
But the benefits of yoga surpass stress relief. Other health benefits of yoga may include:
Increased flexibility. As you learn and refine new poses — such as touching your toes — you'll find that each time you practice, you can reach a little farther. Increased range of motion means you're less likely to injure yourself in other physical endeavors or in your daily activities.
Management of chronic health conditions. The breathing and relaxation methods used in yoga might help you if you have asthma, carpal tunnel syndrome, depression, low back pain, multiple sclerosis, osteoarthritis of the knees or memory problems. Yoga can also be helpful when combined with other treatments for heart disease and high blood pressure. Yoga, when combined with a vegetarian diet, aerobic exercise and medication, has reduced cardiovascular disease rates and blood pressure levels. However, yoga is not a substitute for traditional medical care and treatment.
Weight loss. If you're overweight, yoga may help you make the healthy lifestyle changes necessary to drop those extra pounds.
Balance. Yoga classes tailored for older adults can help them stay steady on their feet and avoid falls and hip fractures.
Coping with cancer. People with cancer and their caregivers who practice yoga may improve their quality of life and sleep better at night.
Alzheimer's caregiver stress and fatigue. Yoga practice may help family caregivers by boosting their mood and improving their ability to cope and manage stress.
While you shouldn't expect yoga to cure you, it can help some health conditions when combined with treatment recommended by your doctor. And if you already enjoy good health, yoga can be an enjoyable supplement to your regular exercise routine.
MORE ON THIS TOPIC
Depression (major depression)
Generalized anxiety disorder
Depression and anxiety: Can I have both?
Anxiety: When is it a problem?
Taking precautions before starting yoga
Yoga, overall, is generally considered very safe. But there are some situations in which yoga can pose a risk. Check with your doctor or other health care provider before starting a new yoga program. This is especially important if you have certain health conditions, such as joint problems or a history of low back or neck pain. You may need to avoid certain yoga positions depending on your condition because of the undue strain it may cause.
Also see your health care provider before you begin yoga if you have any of the following conditions or situations, since complications can arise:
High blood pressure that's difficult to control
A risk of blood clots
Eye conditions, including glaucoma
Osteoporosis
Pregnancy
Artificial joints
You may be able to practice yoga in these situations if you take certain precautions. For instance, if you're pregnant, avoid any poses that put pressure on your uterus, such as those that require you to twist at the waist.
Finding a yoga class
If you've decided to try yoga for stress management or relaxation, look around for classes in your area to see what's offered. You can also learn yoga from books and videos. But 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, contact the instructor and get all of your questions answered so that you know what to expect. Questions to ask can include:
What are the instructor's qualifications? Where did he or she learn yoga, 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?
Is the class suitable for beginners? Will it be easy enough to follow along if it's your first time? Can you observe a class before signing up?
What is the focus of the class? Is it aimed at your needs, such as stress management or relaxation, or is it geared for people who want to reap other benefits?
What do you need to take along to class? Some classes require you to bring a mat or towel to sit or stand on while doing poses. Other classes will provide a mat.
At the end of a yoga class, you should feel invigorated, yet relaxed and calm. If this isn't the case, talk to your instructor. He or she might have suggestions for you. Otherwise there may be another yoga class better suited to your needs for stress management and relaxation.