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By Suza Francina

When I began learning yoga in 1970, I was working as a home health care provider for convalescents and the elderly, something I had done since my teens. I befriended and cared for many of the same people until they died. This gave me the opportunity to observe firsthand the mental and physical changes that often occur in the later years. The contrast between the elderly people I cared for and the seemingly ageless yoga practitioners I met was striking. I realized that yoga’s preventive and rehabilitative gifts and underlying philosophy could help an aging population and bring balance to our culture’s obsession with the superficial trappings of youth.

My years of caring for older people, many of them in wheel chairs, gave me a deeper appreciation of the benefits of yoga and therapeutic exercise. I saw that as with any age group, older people come into a yoga class with various levels of ability and medical histories. Both the frail elderly and late-life yoga students with severe balance problems may initially benefit and gain confidence by practicing modified yoga postures sitting in a chair. However, practicing in this way can be counterproductive to the goal of keeping older students independent and out of a wheelchair. In almost forty years of teaching yoga to older beginners, I’ve learned that most can practice the same vital weight-bearing postures that are taught in my regular classes. Older students with medical problems such as heart disease, high blood pressure, osteoporosis, arthritis, and other health concerns common in the later years can practice gentle variations of basic poses at a slower pace and with the support of yoga props.

A Peek into My Yoga Over Sixty Class

It’s Monday morning and I’m observing the students in my “Over Fifty” class warming up.

I enjoy watching my long time student, Barbara, age ninety-two, practicing Half Moon Pose with her back against the wall, her bottom hand on the seat of a chair. She recently had a private lesson where we reviewed how to practice Standing Poses with support of a kitchen counter and chair, to help conserve her energy and to allow her to stay in the poses longer. It is empowering for Barbara to practice the same vital weight bearing poses that younger students are practicing in the middle of the room.

The newest person in the class is Bob, a man in his mid sxties with typically tight hamstrings. He is lying down on the floor stretching his legs with a strap around his foot. Bob had a private lesson with me in which he showed me his twenty-minute exercise routine. I explained to him that the exercises he has been doing for the past sixteen years are not removing the stiffness that is settling into his body as he ages. His upper back is rounded from years of desk work and driving, and I place a folded blanket under his head to keep it level while he stretches his legs.

Karen, in her early seventies, has been coming faithfully two or three times a week for ten years. She attends both my classes for older students who need a gentler, slower pace, and my classes for more experienced students of all ages. After warming up with a cycle of Downward and Upward Facing Dog Pose and Handstands at the wall, she relaxes on the backbender, a wooden, whale-shaped piece of furniture. Her fingers easily touch the floor when she stretches her arms overhead. For her the backbender is a nice way to warm up before practicing pushing up from the floor into Upward Facing Bow Pose (Urdhva Dhanurasana), a pose we often practice when she attends the more advanced classes.

Susan, also in her mid sixties, began studying with me about three years ago. She has just started kicking up into Handstands on her own. When she first came to yoga she practiced Dog Pose with her hands on a chair, and she laughed when I told her that Handstands were within her reach. For about a year I stood between Susan and the wall when she kicked up, helping her to build strength and confidence. This morning she places a firm yoga bolster upright against the wall to help support her shoulders. Placing her hands near the edge of the bolster, she stretches briefly in Downward Facing Dog, and then kicks up lightly with the same spunk and grace as my seven-year-old niece.

Vivian, age seventy-five, is sitting on the floor with her legs loosely crossed, gently stretching her hips. She has practiced yoga for many years and has used yoga to cope with various health challenges, including cancer. At this time last year her head was bald from chemotherapy treatments and her practice was focused mainly on Restorative Poses to support her immune system and replenish her energy reserves.

Tom is hanging in the lower wall ropes in Downward Facing Dog pose. He is a runner in his sixties, and says he “hates” yoga but his wife makes him come. He admits, with a sly smile, however, that he loves Hanging Dog Pose.

At the moment, students in my classes for older beginners range in age from forty-five to ninety-three. At my studio I offer a gentle, slower paced class designed specifically for older beginners or those with medical problems and physical limitations that require a less strenuous approach. This class features the same basic poses for beginners that I teach in my regular classes for people of all ages.

A typical class will begin with a simple, safe, centering seated pose such as Bound Angle Pose or sitting with the legs loosely crossed, with the majority of students sitting on a high support of two or three firm folded blankets or a bolster.

Newer students will often sit with their back against a wall (in between wall ropes, if available) to help lengthen their spine and open their posture. Bent knee positions are generally followed by straight leg positions such as sitting with the feet wide apart (Seated Wide Angle Pose) also with most students sitting elevated. This is a very challenging pose for newcomers, especially men, and I am careful to also teach this pose lying down with straps around the feet or with the legs on a wall.

The poses I teach almost every class are Adho Mukha Svanasana (Downward Facing Dog Pose) as it builds both strength and flexibility in the upper body, stretches the legs and has many of the benefits of inverted poses. Downward Dog is followed by Upward Dog (Urdhva Mukha Svanana). These two poses are often practiced with the hands on a chair seat, yoga blocks, or other support. Then we practice Lying Down Poses such as Supta Padagusthasana (Reclining Big Toe Pose) and all the variations, with bolsters and chairs available when students take their legs out to the side.

Standing Poses are practiced with the support of whatever props are available. Older beginners, especially if they have balance problems, arthritis or osteoporosis, can practice Standing Poses with the whole back of the body near a wall, window sill, counter, a sturdy table or other support, and the bottom hand on a block, chair or other height.

New students also gain confidence practicing with the back foot to the wall, holding onto a wall rope and a chair for extra support. Seated Chair Twists often follow Standing Poses.

The more experienced older students in my general classes practice all the basic inverted poses, including Headstand and Shoulderstand, usually with the help of the wall. I expect my students who start in their fifties and sixties (and in some cases older) to gradually develop the strength to practice Full Arm Balance at the wall. The more beginning classes for older students emphasize safe supported inverted poses such as Supported Legs Up the Wall Pose (Viparita Karani).

Classes end with deep relaxation in Savasana, the corpse pose. For older practitioners this pose has special meaning, as it is helping them to face death, and teaches the art of letting go.

With Yoga, the Body Remains Open and Flexible

The accepted view of the aging process has been one of stiffening, rigidity and closing down. Without proper exercise, the body contracts and we lose height, strength and flexibility. As a result, our natural free range of motion is restricted so daily activities become difficult and in some cases impossible. Yoga exercises reverse the aging process by moving each joint in the body through its full range of motion–stretching, strengthening and balancing each part. Most popular forms of weight bearing exercise contract muscles and tighten the musculoskeletal system, adding to the stiffness that normally settles into the body with the passage of time. In our youth-oriented culture, obsessed with thinness, we tighten the muscles to make the body look firmer. What is much more important, however, especially as we grow older, is opening and expanding the body so that the aging process is tempered.

Yoga and the Spine

Yoga prevents and can even reverse the most visible and obvious symptom of aging–one which cannot be disguised or transformed cosmetically–the shortening and rounding of the spine. In our culture, where people spend many hours of each day engaged in activities that tend to pull the upper body forward, a rounded back, forward head and collapsed chest are so prevalent that we almost consider it normal. By the time people reach 50, poor posture habits are often deeply ingrained, and the spine has begun to degenerate–resulting in loss of height and back and neck problems.

A rounded back leads to a sunken chest which causes shallow breathing and thus contributes to cardiovascular and other health problems. Yoga counteracts and reverses all of this.

Our posture affects the health and well being of every system of the body–not only the neuromuscular system (joints, ligaments, bones, muscles, and nerves) but also the endocrine, nervous, and respiratory systems. Poor posture and the degeneration of the spinal column are the source of numerous physical problems, contributing to illness and fatigue by restricting our breathing and blood and nerve flow to vital organs and interfering with digestion and elimination. Maintaining the health and integrity of the spine is the central theme of yoga. Yoga develops spinal strength and agility, slowing and even reversing the common degenerative changes often found in people over fifty.

Inverted Poses: The Elixir of Life, the Fountain of Youth

Inverted Poses are the backbone of a yoga practice for people over 50. Upside down poses control the metabolism of the body, regulate blood pressure, glucose levels and chemical balance. They bring emotional balance, mental clarity and refresh the entire body. The feeling of increased energy and revitalization in the body and brain that occurs after practicing inversions cannot be overemphasized as we grow older.

Turning the body halfway upside down by bending forward from a standing position increases the circulation to the upper body, including the brain. The revitalizing and relaxing effect of both standing forward bends and Downward Facing Dog Pose (halfway upside down positions) and inverted positions (completely upside down) is related in part to the change in blood flow in the body. Blood circulates around the neck, chest, and head, helping the lungs, throat, and sinuses to become resistant to infection. The endocrine glands in the throat and head (thyroid and parathyroid glands) also benefit from improved circulation.

It is well known among yoga practitioners that the inverted yoga positions slow down and even reverse the common physical changes that come with the passage of time. The gravitational force of Earth is among the most powerful physical influences on human health, and reversing the gravitational pull is probably among the most effective ways of slowing down and even reversing the aging process.

After the age of fifty it becomes increasingly important to reverse the downward pull of gravity on the body. Due to cardiovascular problems (such as arteriosclerosis hardening of the arteries) the blood flow to the brain gradually reduces as one grows older, and by age sixty-five may be a third of what it was at twenty-five years of age. The ravages of senility are apparent in every nursing home in the country. While Western medicine accepts the fact that this is a degenerative disease associated with inadequate circulation to the brain, they have found few effective ways of preventing or treating it. Yoga teaches that the most effective way of increasing blood to the brain is by allowing gravity to do the work for you. Inverted positions, which bring the brain below the level of the heart, permit circulation to the upper body to increase without putting strain on the heart.

When the body is completely inverted, venous blood flows from the legs and abdomen to the heart without strain. According to yoga experts and doctors studying yoga, regular and long-term practice of forward bends, poses like Downward Facing Dog and inversions can reduce arterial blood pressure by helping to reset the pressure-regulating reflexes. (The Headstand helps to increase venous return to the heart, bring the deoxygenated blood toward the heart and relieving pressure in the passive venous system caused by the pooling of blood in the legs during standing.)

During the course of a typical day most people spend sixteen or more hours with the head (brain) above the heart and the legs and pelvic area below the heart. I always advise students who are not yet ready to practice more difficult upside-down positions to practice Supported Legs Up the Wall Pose for at least ten minutes, every day.

SUZA FRANCINA, the former mayor of Ojai, California, is a writer, animal advocate and Certified Iyengar Yoga Instructor. She has taught yoga since 1972 and is a pioneer in the field of teaching yoga to seniors. Her first book, Yoga for People Over 50, was published in 1977. She is author of The New Yoga for People Over 50 (Health Communications, Inc., 1997); Yoga and the Wisdom of Menopause (HCI, 2003); and The New Yoga for Healthy Aging (HCI 2007). She is currently completing a spiritual memoir, Autobiography of a Yogini. Her writing has appeared in numerous other books, magazines and publications worldwide. Born in Holland in 1949, she emigrated with her family to Ojai, California at the age of seven and has made the Ojai Valley her home ever since. To learn more visit http://www.Suzafrancina.com

By Gaylene Thoeny

The New Year is a natural time to think about detoxing but any time of the year is great. Yoga in general is detoxifying. Yoga gets more blood & oxygen to flow through the body, cleaning stale air out of our lungs, loosening our muscles and creating positive thoughts. There are numerous ways to detox the body, by breath, by nutrition, drinking more water, brushing the skin, fasting and many, many more.

Once basic way to detoxify through yoga is twists. Twists oxygenate and feed the internal organs in the abdomen and pelvis delivering fresh blood to the spinal nerves, blood vessels and tissues. Twists loosen muscles freeing toxins that may be stuck in knotted muscles and increasing the circulation through the whole body. Twists stretch and contract the muscles in the back, feeding the vertebrae and creating a healthy back.

Mentally and physically twists makes things flower better through the body. Once things are flowing freely through the body and body is able to rid itself of toxins faster & easier. There are many twists in yoga but one very simple and gentle twist is a reclined twist (this pose also works wonders on a hangover).

Reclined Spinal Twist:

Getting Into the Pose: Lying on your back, with your arms at your sides, bringing the soles of the feet to the floor the width of the mat (or hip width apart), knees pointing towards the ceiling.

Holding the Pose: Exhale and let the knees fall down to one side, inhale the knees up to center, exhale the knees down to the other side. Repeat for a minimum of 6 breaths. Or until you feel you are done.

Benefits: Improved digestion & circulation, reduce backache and sciatica, relieves menstrual discomfort, stimulates the lymphatic system, relieves stress & anxiety, massages the internal organs, feeds the vertebrae in the spinal cord, loosens muscles in the back and surrounding the spine.

Happy Twisting & Detoxing to you all!

This article by Gaylene Thoeny, a 500hr Registered Yoga Teacher, yogi and mom. Go to http://www.groundingfitness.ca for more information. Gaylene specializes in yoga and lifestyle management. Creating a grounded life on and off the mat.

Written By Dennis Francis

For those who suffer from type 2 diabetes, it is a life changing situation. Diabetes can cause heart disease, stroke, amputations, kidney failure, blindness etc and it can remain undetected for years. If you are overweight, pregnant or over 50, it is important to get checked for diabetes.

Type 1 diabetes develops due to a diminished production of insulin. Type 1 diabetes is usually diagnosed in children and young adults, and was previously known as juvenile diabetes. In type 1 diabetes, the body does not produce insulin. Insulin is a hormone that is needed to convert sugar (glucose), starches and other food into energy needed for daily life.

Type 2 diabetes develops due to resistance to insulin effects and is mostly associated with obesity. In type 2 diabetes, either the body does not produce enough insulin or the cells ignore the insulin. Insulin is necessary for the body to be able to use glucose for energy.  Yoga can help to regulate your mind and body while cleansing your system. Yoga has several parts- asana, pranayama and shatkarma. Asanas (postures) and Pranayama (breathing techniques) are quite popular and widely practiced but today only a few people practice Shatkarmas (Yoga cleansing practices).

By taking up yoga your quality of life can vastly improved. If you dedicate yourself to the daily practice of yoga, the practice can help to reduce your stress hormones, bring a feeling of calm and relaxation and at the same time help to reduce the effects of type 2 diabetes.

Type 2 diabetes can be prevented. It is not a foregone conclusion to get the disease or to fall victim to its effects once contracting it. The best method of prevention is a balanced diet and exercise program that regularly cleanses your system and lowers your stress level.

Yoga provides a stress reducing regimen and a vigorous exercise program that can reduce your fat level and strengthen your body. If you become a serious practitioner, you can master the ancient cleansing arts.  In order to perform these rituals, you should find an accomplished yoga master.

There are six practices used in Yoga cleansing; they are Dhauti, Basti, Neti, Tratak, Nauli and Kapalbhati. Dhauti is an important yoga system of cleaning. It has four distinct types.

Antar (internal) Dhauti – This further divided into Vatsara Dhauti (Expelling air through the anus).  Varisara Dhauti (Purging water through the bowels).
Vahnisara Dhauti (rapid expansion and contraction of the abdomen).
Bahiskrita Dhauti (washing the rectum in the hands).
Hrida (cardiac) Dhauti – It has three kinds of practices

Danda Dhauti (Inserting soft banana stem in the stomach).
Vastra Dhauti (Swallowing a long thin strip of cloth)

Vaman Dhauti (Regurgitating the contents of the stomach).

Basti – This practice of colon cleansing has two parts

Jala (water) Sthal (Dry) basti (Air is sucked in this case).

Neti – this yogic nasal irrigation technique is of four types Jala (water) Neti (passing warm saline water through the nose) Sutra (thread) Neti (passing a soft thread through the nose) Ghrita (ghee) Neti (passing clarified butter through the nose).  Dugdha (milk) Neti (passing of milk through the nose.

Tratak – A yoga exercise for the eyes, it involves steady and continuous gazing at a point of concentration.  It is further subdivided into: Hantar (internal) Trataka, and Bahir (external ) Tratak.

Nauli – A yoga abdominal cleansing technique which serves to massage the internal organs of the body. In this the abdominal muscles are isolated and churned. It has three parts akshin Nauli (when muscles are isolated to the right). Vama Nauli (left) Madhyama Nauli (middle).

Kapalbhati – this mind detoxification technique of yoga has three components Vatkrama Kapalbhati (similar to bhastrika pranayama). Vyutkrama Kapalbhati (sucking water in through the nose and expelling it through the mouth) Sheetkrama Kapalbhati.

Using yoga to reduce your stress, cleansing your body and mind as well as building your body is a great way to stave off the effects of diabetes. If you are working pro-actively to reduce your chances of contracting Type 2 diabetes, cleansing and working out regularly can help you to combat the disease.

For more information on combating disease and getting fit with yoga, visit our website.  http://yoga.didarticles.com/

Written By Glen Wood

There has been much debate over the best way to relieve chronic back pain, and with many studies published in top medical journals have given a gentle nod to a simple form of yoga. It also states the benefits of yoga practice in alleviating back pain, tightness and discomfort.

Many studies have shown that yoga and exercise groups who attend a class weekly with around 75 minutes practice, and with some practicing at home as well showed that there was much progress than with those that did not do any form of practice. The ones that did practice once a week were signifantly better than those who did nothing, those who practiced at home showed even better results than the other participants.

Yoga and exercise teachers designed the classes to address back pain only. Yoga poses such as Forward Stretch, cobra, warrior and twists with variations for the different levels of each student. Some of these were repeated depending on the energy levels of the students. All showed a marked improvement.

Of course there are different levels of back pain so one must bear this in mind and not work TOO hard. And it usually this is another factor to take into account. The ego gets in the way and instead of going with the flow one goes against it and further discomfort or injury takes place. So be gentle to start with – no hurry.

Practicing yoga brings balance to the body giving flexibility and strength to the muscles of the body and over time will re-balance the body. There are many forms of yoga and you need to find a class, teacher that fits and feels right to you. In the beginning go slow and find a class to stay with. Its always good to go to other classes to give you a different perspective. As with all things take care and keep an open mind, some of the yoga may seem to be daunting but if you are gentle and open you will get there.

Proper starts to some of the postures (bridge for instance) are important. The pelvic tilt is one posture that is often overlooked and practiced in many forms of exercise (yoga, physical therapy etc). By practicing the pelvic tilt will develop and strengthen the core muscles which will then take the pressure off the back and rebalance.

Glen Wood – The Yoga Teacher. Glen is a yoga expert who loves to teach you how to lose your neck, shoulder or back pain with yoga. He is dedicated to unlocking the Real Secrets of Back, Neck and Shoulder Pain. To help you further with your back, neck and shoulder pain you need to sign up for your FREE “Yoga and You” report at http://www.YogaTeachingwithGlen.com

Written By Deborah Bernstein

Do the long, dark winter months have an affect on your well being? Do you find yourself feeling depleted and in search of opportunities to hibernate? Be aware of what your body is asking for – it usually has a good reason, and often it is wise to listen to it.

At times the best way to serve ourselves is to talk a lesson from the bears and hibernate. Try it for a day. Forgive yourself not being “productive”. Interesting the next time you call on yourself to be productive, you may be a whole lot sharper after having given your body a rest.

And while you’re raising your awareness about your body’s winter needs, here are some fun reminders of why our yoga practice can be special and unique in the winter.

10 Things to Love about Yoga in the Winter

1. Not having to wake up quite so early to do your practice while the sun is rising.

2. More time to attend workshops on the weekends when it’s not competing with yard work (understandably, gardening IS yoga for many of us…but not so much for me)

3. How well our twisting postures prepare us for shoveling.

4. A warm toasty studio or meditation spot on an icy cold day.

5. That yoga allows us to practice impermanence. That all sensations (in this case, cold ones) pass (unless you live on the North Pole).

6. Snow cancellations give us “extra” time that we can use to practice, read, meditate.

7. A meditation walking through a snow storm and listening to the sounds (a kind of buffered quiet I’ve never heard elsewhere)

8. Bundling up in blankets for savasana.

9. Heating up your body all on your own through a vigorous practice.

10. More opportunities to stay indoors and develop a home practice.

Deborah Bernstein is a yoga teacher, owner of Florian Villa Yoga Retreats on St. John, and former corporate finance director of a Fortune 500 company. A portion of all proceeds from Deborah’s yoga retreat business supports families of fallen firefighters and disabled veterans. Join her yoga community at http://florianyoga.blogspot.com

Written By Joanna Thompson

For most of us, yoga is a form of exercise, a way of releasing the tension that our body accumulates after long hours of sitting in chairs, hunched over our desks. Whilst there is nothing wrong with using yoga as a means of releasing physical tension and adding healthy exercise to our daily routine, it can be much more than that. Yoga is a way of life, a style of living, a way of connecting with your true self and of bringing the mind to a space of stillness and joy. Yoga, if studied and practiced regularly and with love and dedication, becomes a journey of self discovery, a way of acquiring harmony and peace in our lives.

If you are new to yoga, here is a quick guide to the most popular forms of yoga.

Ashtanga Vinyasa Yoga is often used by athletes and those who want a challenging workout which builds power and strength.The focus is more on building strength, stamina and internal health rather than a meditative experience. Ashtanga yoga includes a set series of postures which, with the use of ujjayi (victory) breath and bandas (seals), are used to create internal heat and detoxify the body.

Hatha Yoga is one of the most common types of yoga, combining postures (asanas) with synchronised breathing. Combined with breath work, (pranayama), meditation and relaxation, this well-rounded approach works to still the mind and rejuvenate the body.

Jivamukti Yoga is an integrative style of yoga, combining the physical postures of Hatha Yoga with a spiritual practice. A transformative blend of postures, chanting and breathing techniques and meditation are combined to control the mind and bring serenity and calmness.

Kundalini Yoga is known as the Yoga of Awareness because it awakens the dormant energy in us. In the language of Sanskrit, ‘kundalini’ means ‘that which is coiled’, sometimes understood as a serpent, but also as the dormant energy located at the base of our spine. It is both a physical and a meditative discipline, which harnesses the mind, the body and the spirit together as one. Asanas (poses), pranyama (breath work), mantra (chanting) and meditation exercises are combine to bring about deep relaxation.

An excellent way to begin or expand your yoga life is to take a yoga retreat. Spend a week in a beautiful location and allow the peacefulness of your surroundings enhance your yoga and sooth and calm your spirit.

A range of yoga retreats is held at Daku Resort in Savusavu in Fiji. Daku Resort is a beautiful little resort right on the water on Vanua Levu. They run 13 courses throughout the year in each of the main styles of yoga.

Read more about yoga in Fiji at http://www.yogainfiji.com

Written By Sanjay Behuria

I start from where I left off my last article? What is Yoga?

We defined Yoga as the connection between body and mind, physiology and psychology with the connecting link being the breath. For our purposes we are following the instructions so lucidly and succinctly laid down by Patanjali at around the 2nd century A.D. or bit before around the time of Jesus Christ, but definitely after the time of Buddha.

The purpose of Yoga is achieved when we are able to cease all thoughts and rest in our own form uncontaminated by the conditioning of collective consciousness or our own. When we connect with our Self, the duality of object and subject does not remain to confuse us. We are all one and a part of each other. There is no you, me, them, us, this, that – there is just the Self and all Self are merged into one.

So how do we cease the thoughts that prevent us from reaching our higher potential – that of connecting us to our Self? In other words, how do we cause cessation of our thought processes which arise to cause obstacles on our path to reach our supreme consciousness where we can see objects as they are without being colored by our past conditioning?

Patanjali is a very practical man. He does not at this stage say that we must always be without thought – that would have been thoughtless of him! After he says that the purpose of Yoga is to cease the thoughts that prevent us from being in our supreme consciousness, lest he be misunderstood, he immediately clears the concept by saying in Sutra 1.4, that other times, when one is not without thought; we are in the same mode as our thoughts are.

Sutra 1.4 in Sanskrit: Vritti Sarupyam Ittaratra.

Vritti – wandering thoughts
Sarupyam or Sarupa – in other forms other then our own form, phenomena
Ittaratra – at other times

When we are not in our own form, when we are not free from our wandering thoughts we are in the form of whatever our mind comprehends the object to be, or sometimes without any comprehension. When we are upset with an event, we continue to think what upset us and stay in the mode of being upset as long as we continue to think of what upset us.

In such a state of thoughtful wandering we lose track of our own form and potential. The thoughts lead us in their own way and we meekly follow. We find ways and means to justify our thoughts. Our conditioning takes over and we get stuck in whatever others say than what we need to do. It becomes difficult to be focused. We stop the flow and have no explanation to all the negative consequences that flow from this mindless thinking.

For our benefit, so that we can reach the sate of Yoga, Patanjali in Sutra 1.5, actually states the five mental thought patterns and then spends time on each pattern in the next five Sutras (thought processes) that prevent us from connecting with our Source to reach the state of supreme consciousness where we become one with our Divine Self.

Sutra 1.5, in Sanskrit: Vrittayah Panchtayyah Klishtaklishta

Vrittyah – wavelike psycho-energy patterns; conditioned thought processes
Pancha- five
Tayyah – categories or groups
Klishta – afflictive
Aklishta – neutral of afflictive results

In English: there are five categories of conditioned thought processes or wave like psycho-energy patterns that may lead or be derived from obstacles and hindrances or may be neutral of such obstacles and hindrances. While these five obstacles are very useful for the evolution and development of our entire species, we need to stay within the context of Yoga, where they act as obstacles. Elsewhere, they are as per use and application. What are these five obstacles that prevent us from reaching supreme consciousness in yoga? Patanjali answers them in the next Sutra.

Sutra 1.6, in Sanskrit – Pramana, Viparyayo, Vikala, Nidra, Smriti

Pramana – proof, evidence, correct perception, belief systems
Viparyayah – false beliefs, incorrect perceptions
Vikalpa – conceptualizations, intellectual thought constructs
Nidra – sleep
Smriti – memory

Pramana – Conditioned and biased thought processes as a result of belief systems (BS) believed to be right, correct, or even superior. We do not have to go far to see the evidence of this. All through the ages war, strife, terrorism and all that threatened to destroy the fabric of our existence have been caused in some way or other by our belief systems which we are convinced are true and superior to others. Evidence (Pramana) leads us to hold limited experiences in narrow confines as the Truth. Proven theory is just that, a proven theory. Just as a map is not the territory, a proven theory is not reality, the truth or right. Belief systems (so called accepted or politically correct views/beliefs) is thus a conditioned psycho-energy pattern and acts as a hindrance in the process of Yoga, and needs to cease (not suppressed) for us to stay connected with our Divine self.

Viparyayah – Filtering, bias, conditioning of thoughts and mental energy patterns due to mistaken beliefs based on errors of perception or interpretation. Anything that we believe without evidence, reasoning, culture, unsubstantiated beliefs fall into this category. Similar to Pramana, while Pramana is a hindrance due to evidenced belief, here there is an error in the process of perception, understanding, inference or in the data itself.

Vikalpa – Filtering through flight of fancy. We are often caught in thinking circularly about our plans to solve various problems. These are rarely tried out or do not see the light of the day. Thus, considerable mental energy is wasted in finding solutions to problems which may not even exist or exists in our imagination. This is like feeling afraid of what the future holds. Until the future manifests itself, we have no way of knowing what the future holds. Yet, we spend considerable energy in making future plans and worrying about their success, without doing anything practical to fructify them.

Nidra – Sleep is also a state that acts as an obstruction to our Yogic state. Here, Patanjali does not mean just active sleep, but conditions of sleep, such as laziness, sleepy moods, dullness, inattentiveness, delusion and hallucination. This could be substance induced, a natural state, tiredness and exhaustion. We all have experiences of how this state affects our attentiveness and concentration.

Smriti – Memory of past events, our relationships with our family and others, our growing up experiences, past conditioning and some past life memories or archetypes in the collective consciousness act as hindrances to our achieving the Yogic state. Memories act to cause rigidity, as our references to past events act to harden our views on various phenomena and behavior.

With this short essay on what are the actual mental energy processes that hinder us to connect with our source and achieve our highest potential Patanjali goes on to define and describe each of these patterns in detail. In the next article I will try to describe the five hindrances which may be obstacles or may be neutral in our efforts to achieve our goals.

Sanjay Behuria

http://www.knowurself.com

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Written By Dr Rajesh Nair

Psoriasis is a chronic, inflammatory, non-contagious skin disorder in which abrasions tend to form on knees, elbows, chest and other parts of body. It may be triggered by viral infections, immunization or extreme stress. In Ayurveda, Psoriasis is termed as ‘Sidhmam’ and is an imbalance of Vata and Kapha doshas.

The treatment of psoriasis is achieved by a proper routine and removal of harmful factors from the patient’s living environment. Ayurvedic treatment for psoriasis goes through several stages viz. lepanam (application of ointments), abhayangam (oil massage), snehapanam (taking medicated ghee), pizhichil (full body massage), avisnanam (medicated steam bath), sirovasti (keeping oil on head) and other bastis (enema).

Panchakarma chikitsa (treatment) is achieved by:

1) Snehapanam (consuming medicines with ghee as its base)

2) Vamanam (taking medicines that induce vomiting)

3) Virechanam (taking medicines that act as purgatives)

The treatment purifies the entire system and stabilizes the metabolism of the patient. The body immune system is built up through intake of specially prepared herbal potions. Along with the application of medicines, the person also needs to control his diet and lifestyle to attain best results of this treatment such as; food intake to be vegetarian avoid chilies, black gram, excess salt, frozen foods.

Panchakarma helps in detoxification of body fluids. Initially the person is given medicated ghee for about five to seven days, followed by inducing vomiting and detoxifying the body, a process known as (Vamana and Virechana). Therafter a procedure wherein medicated buttermilk is dripped overhead called (Dahara) is done, after which the entire body is pasted with mud and other medicines. Finally medicated enemas (Basthies) are given for a week and internal medications in the form of herbal concoctions and medicated ghee has to be consumed for at least three months.

Psoriasis is a chronic inflammatory skin disease seen as redness, scaling of various sizes. Ayurveda emphasizes on the effect of stress in Psoriasis and yoga goes a long way in relieving stress. For psoriasis yoga exercises should be done in the morning sun. Seven types of pranayama, the breathing and mental exercises, can be practiced towards successful treatment of psoriasis.

Pranayama Exercises

Sit cross-legged on a thin woolen or silken mattress in the open and do the following exercises in the order as below:

Bhastrika

Close eyes and inhale deeply through both the nostrils. Follow this up with exhalation.

Kapalbhati

Breathing in series of quick exhalations accompanied by an inward drawing motion of the stomach.

Bahya

Inhale deeply to allow air to fill up lungs fully, hold for a few moments, and then exhale forcefully.

Aalom Vilom

A single-nostril breathing exercise. Pressing right nostril with thumb, inhale deeply, through the left nostril, followed by inhalation through the right nostril.

Agnisaar

Inhale deeply but slowly, pushing stomach muscles outward, filling up stomach with air. Exhale deeply, hold breath and move stomach in and out vigorously as many times as possible, before releasing it and allowing air to fill up lungs.

Bhramari

Close eyes and plug ears tightly with the thumbs of both hands. Put the forefingers on forehead, over eyebrows, and the middle fingers of the two hands right on the closed eyes. Inhale deeply and say ‘OM’, without opening mouth, so as to make a humming sound that travels from mouth to ears.

Udgeet

After closing eyes, place hands on knees. Take a deep breath in and then exhale, saying ‘OM’, stress on the syllable ‘O’ as long as the breath lasts, utter the syllable ‘M’ right at the end.

Thereafter, rub hands vigorously to generate heat and place them on eyes. While doing the breathing exercises direct the energy generated towards the affected parts of the skin by thinking about its well being to get best results.

Dr Rajesh Nair is the consultant of world’s largest online ayurvedic store http://www.ayurvedaforall.com Please check his favourite Ayurvedic medicines and Ayurvedic treatment in http://www.ayurvedaforall.com

Written By Ntathu Allen

Are you experiencing stress at work? Do you work long demanding hours in an effort to try and keep up with the constant demands on your time? How often do you arrive early at work to try and catch-up from the previous day’s work, yet still struggle to find the time to meet deadlines and finish reports on time? Have you ever skipped lunch at work in an attempt to complete projects with over- tight deadlines?

As a Yoga Teacher, I see many students suffer from the physical effects of stress, for example, high blood pressure, tense shoulders, sore neck, low back pain, and poor posture and migraine headaches. Many students find relief from these stress-related aches and pains when they practice yoga.

On an emotional level, constant exposure to stress at work affects your personal relationships. When you come home from work, you may be short-tempered and ratty with your partner or children. You want to spend time listening to their day yet you are pre-occupied with thoughts about unfinished work matters and demands. If this continues, you may start to drift apart from your partner and lose touch with what is going on in your children’s day to day life. All of this adds to your stress!

Learning how to relax, let-go of stress and regain your perspective is vital to help you manage your home-work life successfully.

Many of the students I teach yoga say that practicing yoga has given them “inner strength”, a “sense of balance” and “inner peace.” This helps to enhance the quality of their personal relationships and stay focused and productive at work.

Five Easy Exercises You Can Do To Handle Stress And Boost Your Energy At Work

The practice of yoga, with its wider emphasis on correct breathing, body awareness and alignment techniques, positive thinking and relaxation techniques offer you easy ways to manage stress and boost your energy at work.

One: Sit comfortably on a chair, rest your hands on your thighs, uncross your ankles, place your feet apart flat on the floor and close your eyes. Breathe in slowly and deeply, through your nose, for a count of three and slowly breathe out for a count of three. As you breathe in and out be aware of the rise and fall of your abdomen. Repeat 5 -7 times. Slowly open your eyes and take time to re-engage with your day.

Two: Stand or sit in a comfortable position. Breathe in through your nose and shrug your shoulders up to your ears, slowly breathe out as you lower your shoulders. Repeat 5 – 7 times.

Three: Sitting in your chair, lower your head to your chest, breath in as you lift your head to look forward, and then breathe out as you lower your head backwards. Repeat 3 – 7 times.

Four: Keeping your head erect, turn your head to look to the right, back to the centre, then all the way to the left. Repeat 3-7 times each direction. Taking time to breathe slowly and deeply with each movement

Five: Finally, link your fingers together and stretch your arms high above your head. Breathe in and out slowly and deeply for 3 – 5 times. Lower arms. Repeat 3 – 5 times.

Next time you feel stressed, demoralized and tired at work, try these five easy stress relaxation techniques to calm your mind and release tension from your body. You will feel energized, re-focused and stress-free.

Ntathu Allen, Yoga Teacher, teaches professionals simple yga stretches and meditation to manage stress at work , improve creativity and strengthen relationships at work and at home. Contact Ntathu for your free monthly Yoga and Polarity Enewsletter – Healing for the Soul. Email :ntathu@yogainspires.co.uk: http://www.yogainspires.co.uk phone: 07973 777 882