Archive for the ‘Yoga for Pain Relief’ Category

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Yoga for Headache Relief

Friday, November 18th, 2011

yoga teacher trainingBy Kimaya Singh 

Virtually everyone has had a headache at one point or another during the course of their lives, and it’s an undeniable fact that they make basic activities, decision-making, and even normally enjoyable hobbies difficult or nearly impossible depending on the severity of the pain. Modern painkillers are usually quite effective at masking this discomfort, but extended use of these drugs leads to some unpleasant side effects, including headaches themselves. If you have found yourself going to the medicine cabinet for relief from headaches a little too often, it may be time to address the root of the problem, which is often muscle strain.

When asked, most individuals will say that muscle tension is not a problem for them, but the truth is that most people suffering from muscle tension don’t consciously realize it. They imagine being coiled up like a spring or having obvious clusters of pain-filled muscles, but in reality the problem is much more subtle; if it were that obvious no one would be suffering from it, would they? This pervasive problem actually stems from improper posture, which then leads to tension being put on muscles that just can’t take the pressure and load. A common warning sign of an impending headache is a tightness in the shoulders and neck. When these muscles become locked up, a headache is almost certain to follow. The body will slow down blood flow to contracting muscles until the tension is released but the muscles can only go for so long without blood and the essential nutrients it carries. If the muscles reach a point where they are in serious need of blood, chemical messengers are released that force the contracted blood vessels to dilate and move to the afflicted area. This hurts, and this is potentially the cause of most severe headaches, including the infamous migraine.

At any given point of the day check your posture; if you have a back that is rounding, shoulders that are slumping and a head that’s tilting forward, a headache is likely on the horizon. The answer is to retrain the body so that the default alignment is proper rather than out of balance. Most people who are used to slouching while sitting will find staying seated in proper posture difficult and even painful due to the fact that they have no strong core to hold them up. This is where yoga can be an instrumental tool; almost every asana in yoga serves to strengthen the core to some degree, and a stronger core makes it much less natural to slouch.

In addition to building a solid foundation through strengthening the core, yoga may also be used at the onset of a headache to relieve the symptoms. Asanas that work the shoulders and open the chest will be very effective in breaking up the tension surrounding the headache. Downward Dog, Mountain Pose, Half Forward Bend, Child’s Pose and even Corpse Pose can be very effective for releasing the affected muscles. Be sure to focus not only on the shoulders and neck but also the jaw, tongue and forehead, which are often just as tense as the larger regions.

Yoga for headache relief is successful by addressing the hidden muscle tension that the majority of people carry with them on a daily basis, you can become less reliant on painkillers and enjoy a naturally headache free life.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

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Yoga Techniques for Neck Problems

Monday, August 1st, 2011

yoga teacher trainingBy Faye Martins

Yoga techniques for neck pain can be a “life saver.”  Pain is a very serious negative distraction and distractions get in the way of living life to the fullest. Life is far too short to have negative things like back or neck pain, taking attention away from your free time. Yoga may be used to counter and correct both chronic and short-term neck problems.

We rarely give the neck much thought until it starts having problems but in truth the neck takes a real beating every day. The head itself can weigh up to 15 pounds and improper posture leads to that weight putting a heavy burden of stress on the neck. Having chronically poor posture puts an unnatural burden on the neck which slowly leads to injury since we often lean our heads forward towards computer screens, television screens and so on.

For those with neck pain and injuries, yoga is a wonderful conditioning practice, which will slowly, but surely, ease the pain and improve quality of life. With that said, it must be taken slowly. Neck injuries are best treated in a very slow manner over time since too much movement at once can lead to setbacks lasting several weeks. That’s not at all ideal.

The Shoulder Stand and Plow poses in yoga must be avoided at all costs if one is suffering from a neck injury. These two asanas pus such a supreme amount of weight and compression on the neck that it may actually flatten the cervical curve entirely, which is very bad news for an injured neck.

The first yoga technique for easing away neck problems is sitting in proper posture and breathing. Select a sturdy chair and sit on the front edge with back straight and hands folded over the core of the stomach. The feet should be in firm contact with the floor. Draw in a deep breath and straighten the posture further, feeling the breath deepen the pose.

Now, hold your conscious attention in the lower lungs and stomach and then bring it further up to the mid chest with each conscious breath. Now pull your conscious breathing and attention into the collarbone as you draw a deep, healing breath. Hold it for a second before releasing. Now draw the conscious attention into the neck itself and envision the breath being a healing force as it’s pulled through the nose, down the windpipe and into the lungs below.

If there is any tension in the body at this point, release it. Allow the shoulders to drop from the protective position they have likely assumed since the neck pain started. Slowly, pull the crown of the head higher, only so long as it is comfortable.

In this comfortable, safe place just sit and enjoy the pain free breathing. Breathe for a set of 10-15 deep, slow breaths and then release. The beauty of this technique is that it may be done almost anywhere. Any time tension and poor posture start creeping into your day, take a few minutes to perform the above technique. It will yield wonderful results.

The next technique is a little more challenging and must be taken slowly. At all times listen very carefully to your body. This technique is the Cat Cow pose combination, which together yields a gentle motion that will benefit the neck greatly.

Get down on the hands and knees with wrists directly under the shoulders and the knees directly under the hips. Tighten and engage the core muscles of the stomach so that the spine is straighter and flatter than it would be otherwise. The end of the tailbone and the crown of the head should be almost on the same level.

Once you are fully comfortable, draw in a breath and lower the belly towards the floor, at the same time. Open the chest and slowly, carefully raise the head, taking care not to snap the head back. Inhale in this position and then while exhaling imagine pulling the bellybutton in against the spine and allow the back to round up like an angry cat. As the back is rounding, imagine an invisible string linking the base of the pelvis and the crown of the head together, drawing them close to each other. Take these movements slowly, taking care to not overtax the neck. Now phase back into the Cow position again. Repeat the Cat Cow pose 5-10 times; then rest.

Other poses that may prove helpful for neck problems include Child’s Pose, Downward Facing Dog and Cobra. While performing all of these poses special attention and emphasis should be placed on the neck. The slow, languid movements of these yoga poses will strengthen and lengthen the neck, making it stronger and easing the tension that leads to pain.

Daily yoga practice will help individuals maintain a full range of motion and proper posture, effectively treating existing injuries and preventing future ones all in one step.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Yoga for Hand and Wrist Pain Relief

Tuesday, June 21st, 2011

yoga teacher trainingBy Faye Martins

According to the American Journal of Occupational Therapy, the U.S. Department of Labor recognizes hand injuries as one of the most common, but preventable, injuries in people of working age. Those and those familiar with teaching Yoga will surely agree. Many new students have pre-existing hand or wrist pain long before they ever started practicing Yoga. The hands and wrists, made up of relatively small joints with many muscles, tendons and nerves, are a delicate area.

They control fine motor skills, and at the same time, are strong enough to bear a person’s entire body weight. Too many practices are ended early because of discomfort in the hands and wrists. Thankfully, there are exercises to help with strained wrists and sore hands. There are also props to alleviate straining altogether and alternative positions to try that are less likely to cause pain.

First, consider props that can help distribute the weight more evenly along the arm and spare the wrist. A new prop that is getting excellent reviews is the Three Minute Egg, a rounded, egg-shaped foam block that takes the place of traditional square blocks or wedges.

By using the egg blocks in each hand during asanas with weight on the hands and wrists, the pressure is distributed up the arm and the pose becomes much more comfortable. In poses like Plank, or Chaturanga, grasping hand weights can relieve wrist pain. Even rolled up mats beneath the heel of the hand can provide some relief.

Assuming some wrist pain is already present, the following are some simple stretches that can help.

Therapeutic Yoga for Wrists and Hands

Handcuffs: Circle each wrist with the opposite thumb and forefinger and squeeze firmly for 3-5 seconds.

Wrist rotations: Hold the hands palm out flat and circle the wrists clockwise and counter clockwise.

Prayer pose, with both hands together in namaste position. Exert gentle pressure pushing the hands together, then lean them back towards the wrists: first the left hand pushing the right back to a 45 degree angle, then right pushing left back.

Reverse Prayer: Behind your back, put your hands together in Namaste mudra, with your fingers pointing down instead of up. Hold for 20 seconds, or so, as long as it is comfortable.

Backward wrists: On all fours, rotate your hands until fingers are pointing towards you, with forearms facing the front and gently lean back. Go slowly and pay attention to any pain in the muscles, as this stretch can be quite intense.

Wrist Safety and Pain Prevention in Yoga Class

To prevent hand and wrist pain altogether during practice, modify hand positions during Yoga sessions. In Downward Facing Dog, or Adho Mukha Svanasana, keeping the hands flat and pushing back is responsible for a great deal of soreness. Bending the fingers of the hands at the top joint, so the middle knuckles stick up rather than lie flat, is an excellent modification that strengthens the forearms and keeps pressure off wrists. In Upward Facing Dog, or Urdhva Mukha Svanasana, keeping the hands closed in fists protects the wrists. Many other Yoga poses can be modified by using the forearms to bear the weight – rather than using the hands.

Additionally, chairs, low stools, blankets, and bolsters can be used to modify postures, which put too much pressure on the wrists. It may be necessary to take a rest from arm balances entirely if pain is recurrent. Remember that Yoga works with your body, not against it and honor its need for recovery.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

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FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Yoga Techniques to Relieve Sciatica

Saturday, May 21st, 2011

yoga teacher trainingBy Dr. Paul Jerard, E-RYT 500

There are many different Yoga techniques to relieve sciatica, and there are many factors that cause sciatica. Sciatica is a painful condition that is often caused by the compression, or irritation, of one or more nerves. Often, this compression is felt only on one side of the body, depending on which nerve is affected by the compression or irritation. Sciatic pain is often felt in the buttocks and lower back. Sciatic pain can even run all the way down the leg and into the foot. Sciatica is very uncomfortable and can limit mobility and even make sleeping difficult.

A consistent Yoga asana practice that is performed with proper alignment in the poses is tremendously helpful in managing pain from sciatica. Many different Yoga postures help to relieve compression on the spinal nerves by releasing stress and muscular tension, as well as promoting good blood flow into constricted areas in the lower back and sacrum. The following Yoga poses will help to relieve sciatic pain.

Extended Child’s (Mecca) Pose into Downward Facing Dog

Start out by practicing Pose of a Child (Balasana) on your Yoga mat, and slowly extend your arms out in front of you, with palms face down, and your fingers point toward the head of your mat. Breathe deeply, and stay in this posture for thirty seconds to a minute.

As you hold Extended Child’s pose, feel the stretch all along the sides of your torso, arms, and heart area. After you have held the pose for an appropriate amount of time, as you exhale, extend into Downward Facing Dog pose.

In Downward Facing Dog, peddle your feet slowly to warm up your legs. This pose will help to stretch out your back, arms, leg biceps, and hamstrings. Tension in your back and hamstrings are huge contributors to tension in the sacrum area, where sciatic pain often originates. Hold Downward Dog for five to ten breaths. Release as you exhale and come down slowly, resting for a few minutes in Extended Childs pose.

Modification for Extended Child

Extended Child can be modified in many ways, but to maintain the straightest possible line, the knees can be brought out to the edge of your Yoga mat, while the two big toes touch. The reasons for this modification are to create as much space as possible in the spine to relieve any pressure. This method uses the gentle pulling effect of opposite directions (the tail bone and your head) to stabilize the position of the spine and release spinal compression gradually. Please be careful to avoid reaching aggressively, forcing, or locking the elbows.

This modification does feel great, but if you pull or draw too hard with your finger tips, you can cause a lower back muscle spasm. Therefore, draw gradually, gently, and slowly, while your muscles take care of stabilizing your spine.

Modifications for Limited Range of Motion

Extended Pose of a Child can be practiced on a bed. Downward Dog can be modified by using a chair. Any posture can be modified for limited range of motion. If you have difficulty finding a Yoga teacher who understands modifications, please visit a local chair Yoga class.

© Copyright 2011 – Aura Publications

To see our complete selection of Yoga teacher training courses, please feel free to visit the following link.

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Yoga Exercises and Diet for Hip Dysplasia

Friday, May 6th, 2011

yoga teacher trainingBy Dr. Paul Jerard, E-RYT 500

Hip dysplasia is a misalignment, or deformation, of the hip joint. It may be a congenital condition, or it may be acquired over time. A person may have hip dysplasia in both hips – bilateral dysplasia, or in one hip – unilateral dysplasia.  The condition is very painful, as anyone who suffers from it will confirm the pain he or she experiences from Hip dysplasia. The hip joint takes the force of three times one’s body weight. If a person weighs 160 pounds, the hip is handling 480 pounds of force and pressure. With this consideration, the need to be gentle with a painful hip joint becomes very clear.

The process of Yoga is to stretch and strengthen muscles. When considering Yoga for hip dysplasia, or any hip pain, be mindful of the method of Yoga you choose, in addition to being attentive to the individual Yoga moves. It’s important to move slowly and gently when building the muscles to support hip joints. Therapeutic Yoga, restorative Yoga, gentle Yoga, basic Hatha Yoga, or Anusara Yoga are examples of styles that hold postures. Unfortunately, Power Yoga, Flow Yoga, and Vinyasa, with their focus on a faster paced movement, are not advised.

The following are Yoga exercises to reduce pain, and possibly, help the hip joint heal. Do these poses slowly and mindfully. If there is pain, back out of the movement. Always consult with your family physician or medical specialist before beginning an exercise routine. He or she knows the specifics of your health, and each of us is unique.

Cat and Cow Poses

On hands and knees, with shoulders above wrists and hips above knees – that is to say, knees are hip distance apart, slowly and gently lift the head and chest up, and the tailbone up, stretching the belly, while inhaling deeply. This is cow pose and is classified as a backbend.  Reverse the pose into an angry cat, bringing the tail bone down, contracting the belly, and rounding the back up, navel to spine, gently curling the head and neck in, exhaling gently, but deeply.  Do six to ten cat-cow movements, slowly.

Extended Child’s Pose

Relax into child’s pose by exhaling and lying your torso onto your knees, with your arms outstretched in front. You can also modify this asana by spreading the knees out to the sides of your mat. In this way, you can breathe as deep as you like, while your spine is in a linear position. This modification also brings one into deeper states of relaxation.

Leg Extension and Knee to Chest

On hands and knees (in Table Pose), with shoulders above wrists and hips above knees, extend one leg back, to hip height. Gently curl knee and head with the thought, “knee to nose.” Repeat with the other leg. Do six to ten on each side. Afterward, you should relax into modified Extended Child’s Pose.

Anti-inflammatory Diet

A healthy diet, focused on anti-inflammatory components, might contribute to your hip healing. There is a need for more formal studies on this subject. However, it is believed, among proponents of this school of thought, that a diet, which is rich in different colored vegetables, such as broccoli, spinach, yellow squash, and carrots will reduce inflammation. Strong anti-inflammatory components include: turmeric, garlic, ginger, green tea, flaxseed, omega-3 fatty acids, and cinnamon. Consult with your family physician or medical specialist before changing your diet, and inquire to find out if the anti-inflammatory diet is right for you.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Yoga for Carpal Tunnel Syndrome

Sunday, March 27th, 2011

office yoga certificationBy Gopi Rao

What is Carpal Tunnel Syndrome?

The carpal tunnel is a narrow channel in the wrist, which encases tendons, bones, and the median nerve. When inflammation or injury – such as repetitive use – causes tendons to swell, the median nerve is compressed. Pressure on the nerve results in numbness, tingling, or pain in the hand, wrist, and arm. Although this is not a new condition, it has become more common as both children and adults spend increased hours slumped over computers and videos games.

Can Yoga Reduce the Pain of Carpal Tunnel Syndrome?

According to a study by the Journal of the American Medical Association, people who participated in a regular regimen of Yoga for two months were able to lessen the pain of carpal tunnel syndrome when compared to those who did not do Yoga. The exercises used in the study concentrated on specific poses: opening, stretching, and strengthening the upper body.

There are, however, a few precautions:

• Always check with a medical professional before undertaking a new exercise routine.

• Avoid poses that strain or place weight on the hands or wrists. With the help of a competent Yoga teacher, Arm Balances, Downward Facing Dog or Plank Poses can be modified for less or no pain.  Beware of Yoga teachers who cannot modify postures if you have a pre-existing medical condition.

• Remember that Yoga, while helpful, is not a cure for carpel tunnel syndrome.

Which Yoga Poses Alleviate Symptoms of Carpal Tunnel Syndrome?

• Mountain Pose with emphasis on stretching the wrists, hands, and forearms.

• Modified Supported Bridge Pose or Backbends (such as Camel) that stretch the wrists and do not place weight on the wrists

• Wrist Stretches and figure eights with the wrist

• Cow Face Pose because it opens and stretches the shoulders, arms, forearms and tendons.

Can Yoga Prevent Carpal Tunnel Syndrome?

Although there are no definitive answers when it comes to preventing or treating carpal tunnel syndrome, there are several simple steps that may alleviate the wear and tear of repetitive injuries to the body.

Many of these steps or habits can be easily incorporated into brief breaks during the work day and fall into the following categories:

• Full body stretches

• Seated twists

• Neck and shoulder stretches or shrugs

• Stretching wrists and fingers

• Shaking off tension

• Massaging the hands and fingers

• Maintaining good posture and taking frequent breaks

Not only will these steps help reduce pain associated with carpal tunnel syndrome, but they will also improve general well-being by increasing circulation, boosting alertness, and eliminating muscle tension in the entire body.  Yoga for carpal tunnel syndrome is well worth the effort.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Hatha Yoga for Headaches

Tuesday, March 8th, 2011

yoga teacher trainingBy Bhavan Kumar

Yoga is an ancient philosophy, science, health maintenance system, and a way of life. Yoga is often associated with ancient Indian thought. Its global appeal and practice is universal, widespread, and timeless. Yoga’s popularity is, in large, due to its many benefits such as toning muscles, increasing flexibility, gaining peace of mind through meditation, and even fighting off illness.

Outside of India, Hatha yoga is the front runner of all forms of Yoga. Hatha yoga incorporates every branch or “limb” of Patanjali’s yoga, even though it is often mistakenly referred to as exercise or physical movement. Hatha Yoga’s physical side is practiced through slow stretches or poses (asanas), meditation, and breathing or relaxation procedures (pranayama). This type of Yoga focuses on clearing the mind in preparation for more intense meditation.

One of the many benefits that comes with practicing Hatha Yoga for headaches is prevention. About 65 million Americans suffer from chronic headaches, and approximately 20% of the US budget goes to fund over-the-counter painkillers. One theory for migraines and headaches states that the intense pain is a result of stress and muscular tension causing blood vessels in the brain to widen and dilate, thus causing increased blood flow. Also, arteries leading to the brain tighten due to the increased muscle tension, which would cause pressure in the head. Hatha Yoga is an ideal way to relieve the pain of severe headaches because it emphasizes balance between opposing forces, relaxing the mind, and purifying the body through slow poses. It relieves tension in the head, neck, shoulders and entire body, which lessens anxiety.

Hatha literally means “sun” and “moon,” and has a greater meaning of bringing balance to opposing forces. Hatha Yoga is a style which can be therapeutic through the practice of postures, purifying the body, meditation, balance, and training the mind. This goes hand-in-hand with relieving the different muscle and vascular tensions involved in a headache.

There are a large number of Hatha Yoga poses that can relieve headache pain. As a general rule, only poses or asanas that do not require the head to sink lower than the level of the heart should be practiced. Helpful poses include but are not limited to Cow Pose, Cobra Pose, Reclining Pose, Table Pose, and Corpse Pose. While asanas can be performed at any time, the standard recommendation is that Yoga sessions should be practiced three times a week to gain all of its physical and mental benefits.

© Copyright 2011 – Bhavan Kumar / Aura Wellness Center – Publications Division

Bhavan Kumar is a certified Yoga teacher and an exclusive author for Aura Wellness Center.

To see a complete list of our online Yoga teacher courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Hatha Yoga and Cancer Recovery

Thursday, February 24th, 2011

become a yoga teacherBy Sanjeev Patel, CYT 500

During the 15th century, an Indian Yogi named Swatmarama introduced a combination of physical, lifestyle, breathing and spiritual discipline that came together to make up what we know today has yoga. According to Yogi Swatmarama, the reconciling of our essential and opposing natures could result in a life of balance and ultimately peace.

By bringing into harmony your “ha”, which means sun, and your “tha” which means moon, we’re able to release mental and physical healing energies. Today millions of people have adopted the practice of hatha yoga asanas, or poses, to improve flexibility and strength, but medical science has devoted more and more research to the healing properties of yoga for serious conditions, including cancer.

In an effort to give patients relief from the damaging side effects of treatments like chemotherapy, physicians have conducted studies showing sleeplessness, fatigue, and pain can all be reduced with a steady yoga practice.  This is crucial information that should be shared online or in Yoga teacher training courses.

The study of stress relief as a complement to western medicine dates as far back as 1962. When the publication, Cancer Research, reported that laboratory animals infected with cancer cells, saw marked improvement when exposed to stress relieving conditions, it sparked an entire movement devoted to alternative treatments, including hatha yoga.

Because cancer is caused by the multiplication of infected cells, due to an immune system weakened by stress, anything that acts to reduce your stress level has gained valuable attention. So much so, that the American Cancer Society itself has deemed yoga an important “complementary therapy” for the treatment of cancer.

According to yoga master Maharishi Patanjali, yoga is based in self-purification, and each technique is designed to address every organ, gland, nerve and muscle in the body. If we are holding tension in one area as opposed to another, there is less of a chance that healing energy can get through, thus leaving that area of your body compromised.

So, it’s not the acute stress, that can often save us by forcing our system into action, but the chronic stress that we experience every day. Worrying about upcoming surgery, chemotherapy, and lifestyle changes can wear away at our cellular make up, and hatha yoga helps us to consistently release that pressure.

As a result of encouraging research about the link between hatha yoga and its benefits for cancer patients, places like the Commonweal Center in Bolinas, California, and the Ting-Sha Cancer Retreat, north of San Francisco, are sprouting up. Giving survivors a chance to meet with like minded people, and perhaps, find a spiritual answer to a physical ailment.

Hari Om Tat Sat

© Copyright 2011 – Sanjeev Patel / Aura Wellness Center – Publications Division

Sanjeev Patel is a certified Yoga teacher and an exclusive author for Aura Wellness Center.

http://www.yoga-teacher-training.org/

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FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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RELIEVING OF STRESS

Saturday, July 3rd, 2010

Dr R K S RathoreBy Dr R K S Rathore

Working long hours in the office in one posture, or having a very hectic life, usually leads to stress; and we feel tired. Here is an easy method to get rid of your stress in half an hour, by following these steps.

Step 1

Sit in a Yogic posture, such as – Sukhasan, Sidhasan, Padmasan or Bajrasan
Put your hands on your knees in jyan-mudra.

Step 2

Bend your head downward by exhaling; pause for 10 seconds, and move your head up by inhaling to the normal sitting posture. Pause for a few seconds, and bring your head upward by inhaling, as much as you can. Pause for 10 seconds, and bring your head down to the normal position by exhaling.

This is one cycle. Repeat it for three times.

Step 3

Bring your left ear to the left shoulder, without moving the shoulder; stop for a few seconds and bring it back. Now, bring your right ear to the right shoulder similarly; stop for some time, and bring it back. This is one cycle. Repeat it two more times.

Step 4

Move your face towards the left shoulder by exhaling; stop for a few seconds, and come to normal position. Now, bring your face to the right side by exhaling; stop for a few seconds, and come back by inhaling. This is one cycle. Repeat it for two more times.

Step 5

Unite the five fingers of each hand, and put your hands on your shoulders. Now, rotate the hands 5 times in a clockwise direction, and 5 times in an anticlockwise direction – rhythmically. Now, move your hands from the shoulders to the front 5 times; upward 5 times; and on each side 5 times. Rest for a while.

Step 6

Cross the fingers of both hands, and put them on the posterior side of your neck. Bring both the folded arms to the front by exhaling, and try to unite them at your frontal side. Bring them back to the earlier position by inhaling. This is one cycle. Repeat it 10 times – slowly and gradually. Rest for a while.

Step 7

Put your left hand on the ground, near your body, and right hand on the head. Bend towards the left side by exhaling, and give a full stretch on the right side. Now, reverse this process to the right side. Repeat the whole process twice and rest for a while.

Step 8

Put your both hands on your back, fold the fingers of the left hand, and hold the left wrist with the right hand. Bring your head forward to the ground by exhaling, and go back by inhaling. Now, bring your head gently on the left knee by exhaling, and bring it back by inhaling. Do the same process toward your right knee. This is one cycle. Repeat the whole cycle twice.

Step 9

Keeping the posture of Step 6 – rotate your upper body from left to right three times, and now hold your right wrist with the left hand; rotate your body anticlockwise three times. Rest for some time and stand up.

Step 10

Bring your feet nearer to each other; stand straight and bring your both hands parallel to the feet by inhaling, exhale – and now move both hands above your head by inhaling, Stretch your body up on the fingers of your feet and the big toes. Remain in this posture for a few seconds and come down by exhaling. This is TADASANA. Repeat it once more.

Step 11

Lay down in SHAVASANA, and relax as suggested in an earlier article.

AUM SHANTI ! SHANTI ! SHANTIHI !

Courtesy: Dr. R. K. S. Rathore’s YOGA KUTIR

Mobile: + 919897445600; Ph: – +91-562-2212320

Email: rksrathore2007@rediffmail.com

Dr R K S Rathore

Working as Secretary in an NGO named as “Arogyam Dhyan –Yoga Samiti” for Life Style Modifications and running free Yoga classes daily from 5.30 to 6.30 A. M. at Agra (India).

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How Yoga Can Help the Back

Friday, April 9th, 2010

By Angelena Craig

Back pain is he primary cause of great suffering and disability. It is said that there are yearly 70,000 visits to the doctor due to back pain.

Yoga can reduce back pain and even heal it. Studies have shown that a regular yoga practice may be the very best remedy to keep the spine flexible and strong and the energy flowing through the nerves. Yoga is the least invasive and most cost effective of any of the recommended methods including chiropractory, acupuncture, drugs, or surgery. Of course it can be used in conjunction with any of the above methods.

The first thing to do is to have your back evaluated by a qualified physician or chiropractor. Back problems can include issues with the discs (herniated, slipped, degenerative), fatigue and pulls of the back muscles and ligaments, structural problems including curvature of the spine, osteoporosis, or the sciatic nerve being triggered. You may have other tight muscles such as in the hamstrings, hip flexors, periformis or the psoas muscle, in the shoulders or neck. All of these may contribute to your back ache.

Muscle pulls are the most common cause and may be caused by over stretching, or slowing down abruptly, abrupt changes in direction, colliding with another in a sport, falling, lifting, carrying a heavy bag on one side or from activities like gardening or shoveling snow. The good news is back aches from muscles pulls heal faster than any of the other ailments.

Mindfulness is called for when you start or restart a yoga practice. With so many choices of styles and intensity levels offered, you want to find a class that works for you. You may need to modify the postures to accommodate your own particular back issues. Always mention to the teacher if your back is aching or especially if the pain is in an acute stage. If it is too challenging to do a regular yoga class, try Chair Yoga which will give you the same benefits, but the a straight back chair can better support the back through the practice

Some modifications to your practice may include:

* avoiding seated forward bends or only coming forward into a straight back, rather than rounding.

* keeping your knees deeply bent when you practice down dog or standing forward bends.

* moving very carefully into any back bends such as the cobra or practicing spinal twists.

Of great importance to back health is to be aware of your posture as you sit at a desk, as you stand or walk. Learning the correct body alignment through yoga may be the thing that corrects your chronic back problem.

And finally, stress exacerbates most conditions, including back problems. Practicing Yoga is an excellent choice in reducing and eliminating the stress in our minds.

Angelena Craig is a professional level Kripalu Yoga Instructor with fifteen years of teaching experience. She was the founder of Beacon Light Yoga Center of Boston and has trained thousands of beginning and more experienced yoga students.

As a teaching consultant for the Massachusetts Department of Housing of Finance she created her Chair Yoga program primarily for Seniors. She then produced Chair Yoga DVD, “Angelena’s Yoga Using a Chair” to make this easy to follow program more accessible to anyone of any size, shape or fitness level in a format that can be used in the comfort of the home or the office.

In 2008 Angelena opened her new business The New Aging Movement, how to stay young while growing older. She offers private and group Yoga classes and Wellness workshops in Sarasota Florida and in the Boston area and each winter leads a yoga retreat to Jamaica, WI.

She may be reached at http://theNewAgingMovement.com where her DVD may be ordered.

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