Attaining a Healthy Body and Mind Through the Practice of Yoga

The “Five Principles of Yoga” describes the holistic perspective of yoga. Each Principle emphasizes the idea that yoga is a practiced lifestyle, meant to achieve physical and mental health, as well as spiritual growth, and not just an exercise routine.

Our bodies are made to move and need exercise to maintain good health. We have become an unfit and unhealthy population due to inactivity, stress, and our polluted environment. Without movement, discomfort and disease set in.

Yoga asanas, or postures, are designed to systematically work all parts of the body … stretching and toning the muscles and ligaments, improving flexibility of the spine and joints, and regulating the metabolism and improving circulation.

Yoga poses, practiced properly, relax you, give you strength and vitality and rejuvenate all the systems in your body, including your internal organs, glands and hormones. The flow from one pose to another is combined with proper breathing, which regulates physical and phsiological functions of the body.

Most people breathe in a shallow manner, using only a portion of their lungs. Learning to control your breath  through breathing techniques helps you to use your lungs to their fullest capacity. Proper breathing is deep, slow and rhythmical, maximizing oxygen intake by using all the parts of the lungs. Yoga teaches you to regulate and become aware of the length and duration of your inhalations and exhalations and to breathe from your diaphragm. Proper breathing increases your lung capacity, which sends more oxygen throughout your body, increasing energy and mental clarity.

We live in a stress-filled world. Our lifestyle — social life, diet, work, and even entertainment — makes it difficult for us to relax. Even while attempting to rest, our minds and bodies continue to consume energy through tension. Bad moods, depression, anger, irritation and physical pain use up a lot of energy. Attempting to repress negative emotions can become a way of life. This can be devastating for both the mind and the body. Releasing tension in muscles and resting the whole body revitalizes your nervous system, allowing you to feel relaxed, refreshed and at peace. When you’re relaxed, it’s easy to let go of worries and fears. Tension uses up energy and a relaxed body conserves energy.

Principle 4: Proper Diet

The food we eat not only sustains our bodies, but it greatly affects our minds as well. An improper diet results in mental inefficiency and blocks spiritual awareness.  A proper diet should be well balanced and based on natural foods. Simple meals aid digestion and improve the assimilation of food’s nutrients.  Foods from nature that are free from chemicals and pesticides provide superior nutritional value.

A proper diet also means eating in moderation and eating only to satisfy hunger. Many of us have a tendency to use food to treat sadness or depression and usually reach for unhealthy “comfort” foods filled with sugar, fat and additives. These foods tend to make us feel sluggish, dulling our senses and fogging our minds. And they cause us to crave even more unhealthy foods. This type of eating often leads to diet-related diseases like obesity and diabetes. We should eat for sustenance so that we have strong immune systems, light and supple bodies and calm minds.

The way we think greatly affects our lives, because ultimately, we are what we think we are.  Positive and creative thoughts will contribute to vibrant health and a peaceful, joyful mind.

Meditation is the act of concentrating your mind on an object, or turning inwards to your own thoughts or on a mantra. Practicing meditation helps you to become attentive and more observant of the present. It not only relaxes your body, but also sharpens your thinking. With practice, everyone has the ability to meditate  - to shut out thoughts and quiet the mind.

A Brief Guide to Common Yoga Styles

Yoga has gone mainstream in the United States. Studios are popping up on every corner, classes are being offered at the “Y”, in health clubs, in adult education programs at your local school, in the park at sunrise, on the beach at sunset.  This is a good thing! Yoga is so very good for you. Researchers continue to discover more ways that a regular practice benefits everyone, no matter how old you are or what physical shape you’re in. But if you’ve never tried yoga, you may not know where to begin. Are you looking to tone up? Stretch out? De-stress?

There are many yoga disciplines to choose from. Each offers something a little different. Here’s a guide to some of the styles that are commonly found in most areas.

Hatha. Hatha yoga is a very general term that encompasses most physical styles of yoga. If you’re looking at a yoga studio’s class schedule and the yoga offered is simply listed as “hatha,” most likely the teacher is offering a combination of several styles listed below.

Vinyasa (also called flow yoga). Vinyasa-style yoga combines a series of flowing postures that are linked together with controlled breathing. Vinyasa is a general term that can be used to describe many different styles, like Ashtanga and Power Yoga. Vinyasa can be somewhat to very intense depending on the instructor. The classes usually involve a series of “Sun Salutations” to warm the body, which are then followed by intense stretching at the end of the class.

Ashtanga (astanga). Vigorous and physically demanding, Ashtanga classes follow a set series of postures (6 in all) that are linked together with breath. Each of the series increases in difficulty but you work at your own pace and advance as you’re able. Alignment and proper form are not priorities as you move through the postures, but breathing is emphasized. Be prepared to sweat.

Power.  Power yoga is the westernized version of Ashtanga yoga. It’s for hard-core fitness enthusiasts who want to increase strength and flexibility while continuing to move. It’s based on Ashtanga yoga postures, but without the set format so that the sessions vary every time. Power yoga is designed to create heat and energy in a very challenging and disciplined workout. This class is not for beginners.

Iyengar.  Iyengar yoga is all about alignment. Unlike vinyasa, each posture is held for a long period to get the full benefit of each stretch. Props, such as blocks and straps, are used to prevent over-stretching and injury.  This is an excellent class for beginners, for anyone recovering from an injury, or for someone who has special needs due to any type of physical impairment. Instructors who teach Iyengar classes must complete a rigorous 2 – 5 year training program for certification.

Restorative. Restorative yoga is all about slowing down and bringing the body back into equilibrium. Studies haveshown that restorative yoga triggers the parasympathetic nervous system, the part of the nervous system that serves to slow the heart rate and stimulate digestion. Its purpose is to soothe and relax.

Bikram. Bikram is a 90 minute class in which 26 sequenced postures are performed twice in a room that is heated to a humid 100-105 degrees Fahrenheit.  The class is designed to warm and stretch your muscles, ligaments and tendons and cleanse the body of toxins through profuse sweating. The class is always the same … there is no variety in the postures.  Bikram is similar to, but not the same as, hot yoga which is a form of Hatha yoga practiced in a heated room.

Anusara. Anusara yoga is an integrated approach to Hatha yoga that is spiritually inspiring as well as grounded in the precise alignment of the physical postures. Classes are taught in a therapeutic way, light-hearted and accessible to students of varying abilities. Props are often used. This is another good option for those recovering from injuries or with special needs.

Kundalini.  Designed to awaken the energy that is stored at the base of the spine and draw it upward through each of the seven chakras, Kundalini incorporates classic yoga postures with breathing techniques, chanting and meditation.  Classes are made up of sequences called “kriyas” which include rapid, repetitive movements and poses that are held for long periods, each combined with breathing in a particular way. Kundalini is challenging both physically and mentally.

I highly recommend trying a variety of classes before deciding which yoga is right for you.  Maybe they all are … vinyasa (flow and stretch) to energize you on Monday, restorative (relaxation) to unwind on Friday and Iyengar (stretch and flexibility) to loosen you up for the weekend!

I love yoga.  I’m not very adept at it — I don’t know that I’ll ever be able to do a handstand or the wheel, but I love the way I feel after a practice. My muscles are fatigued, yet I feel limber and strong.   I know I’ve worked every part of my body. But sometimes I want something more relaxing … more soothing, so this morning after my workout and before my shower, I took a few moments to try a restorative yoga pose called Simple Supported Back-bend.

The purpose of this particular asana is to open your shoulders and chest, stretch the lower back, relieve stress, relax your body and renew your energy. You lay with a bolster under the middle of your back, a small towel under your neck and an eye pillow over your eyes.  And then you just sink into the floor and breathe. Mmmmm … simply wonderful.

Restorative Yoga

Restorative yoga is a gentle, therapeutic style of yoga. Props such as pillows, blankets, blocks and sandbags, are used to support the body to deepen the benefits of the poses. It’s a nurturing practice that promotes the effects of conscious relaxation. Judith Lassater, restorative yoga teacher and author of Relax and Renew, writes  “by supporting the body with props, we alternately stimulate and relax the body to move toward balance. Some poses have an overall benefit. Others target an individual part, such as the lungs or heart. All create specific, physiological responses which are beneficial to health and can reduce the effect of stress-related disease.”

Restorative yoga classes are popping up all over the world as its popularity increases.  We’re searching for ways to cope with the stresses and worries of our daily lives. And if that isn’t enough, the media bombards us with news that keeps us in a constant state of fear:  the recession, unemployment, healthcare, terrorism, wars, the energy crisis, global warming and the list goes on.  

Our bodies aren’t built to handle stress for lengthy periods. Stress is the body’s defense mechanism – it’s a physiological response to a life-threatening situation. When we perceive danger, adrenaline is released into our systems — heart rate, blood pressure, mental alertness and muscle tension are increased, while other systems temporarily shut down. When the situation is resolved, the body returns to normal.

In a chronically-stressed state, the body is continuously agitated. Its capacity to heal itself is jeopardized, preventing recovery from an existing illness or injury, or creating a new one, like high blood pressure, ulcers, chronic pain, immune dysfunction, reproductive problems, sleep disorders and depression. In the United States alone, depression affects nearly 1 in 4 people each year, 74.5 million people have high blood pressure and 26.6 million have been diagnosed with heart disease .

Health Benefits

Recent research has proven the many health benefits of practicing restorative yoga.  A study published in Psycho-Oncology showed that ovarian and breast cancer patients who participated in a 10-week program reported a significant reduction in depression and anxiety levels and a marked increase in energy.

A 2007 study of postmenopausal women published in Maturitas Journal found a 30-percent decrease in hot flashes after eight 90-minute restorative yoga classes.

Dr. Herbert Benson, founding President of the Mind Body Medical Institute and Associate Professor of Medicine at Harvard Medical School is the pioneer of mind body medicine. His research has found that relaxation techniques, like meditation, yoga and tai chi, actually change the physiologic and genetic substance of the body. The practice of conscious relaxation breaks the panic-like train of thought that stress induces, causing the brain to change, breathing and heart rate to slow and blood pressure to drop. Any condition of the body that is affected by stress, benefits from these changes.

David Spiegel, M.D., author of Living Beyond Limits, reports “In medicine, we are learning that physical problems, such as high blood pressure and heart disease, can be influenced by psychological interventions, such as relaxation training. Indeed, the Food and Drug Administration issued a report recommending these non-drug approaches as the treatment of choice for milder forms of hypertension. Mind and body are connected and must work together, and this should be a powerful asset in treating medical illness.”

For more information about Restorative Yoga, read Relax and Renew: Restful Yoga for Stressful Times, by Judith Lasater, Ph.D.,P.T. To find a class  near you, visit her website:  http://www.restorativeyogateachers.com/

B.K.S. Iyengar, founder of Iyengar yoga, observed that many of his students weren’t able to achieve proper body alignment in their poses due to physical limitations.  (Iyengar yoga is characterized by precise focus on body alignment.)  He developed props as a means of support so that his students could gently move into and properly hold their postures without strain and injury.

There are a lot of reasons why using yoga equipment may be to your benefit, even when practicing styles other than Iyengar.  If you are new to yoga or recovering from an injury, you’re probably discovering the limits of your flexibility.  If you are an experienced yogi, you know that there are days when poses come more easily to you than others.  Or, as your practice advances, you find that you want to deepen your pose or move into more challenging poses but need a little help.  This is when yoga props become useful.

When choosing your props, think about your personal needs.  Do you have problems with your knees?  Lower back?  Wrists?  Are you unable to touch your toes in a forward bend?  When you sit on the floor, is your back and pelvis straight or rounded?  Do your heels touch the floor during Downward Facing Dog?  Are you able to hold your hips level in Pidgeon Pose? These are some clues as to which props can help you most.

Yoga Mats.  A good yoga mat is an important part of your practice. Its non-slip surface helps to keep you stable while holding your poses and its cushioning provides protection from cold, hard floors.  Mats come in a variety of sizes, weights and thicknesses and are made with a variety of materials, like latex,  rubber or cotton.  Each has its advantages and disadvantages and it comes down to your own personal preferences when selecting your mat.  Many choices are eco-friendly from companies that give back to the earth, like Manduka, Jade and Natural Fitness.

Yoga Blocks or Bricks.  Yoga blocks bring the floor within reach when your flexibility doesn’t allow you to touch it without bending your knees or straining your back.  Blocks aid in helping you maintain proper alignment while performing poses like Triangle or Downward Facing Dog.  They can be made of various materials, like foam or a more eco-friendly cork or bamboo, and are lightweight with beveled edges for comfort.

Yoga Wedges.  A foam wedge is similar to a block, but is longer and is shaped like a triangle.  It’s designed to offer support and prevent over-stretching in poses where you sit — to help keep your back straight, squat or stand — when your heels can’t touch the floor, and core poses – to help keep pressure off your wrists.

Yoga Straps.  Yoga straps come in various lengths and with a variety of clasps to allow for adjustment and quick release.  They are extremely useful for those with limited flexibility or recovering from injury.  They help to increase your reach without strain and hold a pose for longer periods of time without compromising alignment.

Yoga Bolsters & Blankets. Yoga bolsters are large, firm round or rectangular cushions that are used for support for proper alignment while allowing you to relax into stretches and meditation.  Yoga blankets, also known as Mexican blankets, are used in the same manner, but can also be used to keep you warm during restorative poses.

Sandbags.  Yoga sandbags hold up to 10 lbs of sand or rice.  Sandbags allow you to gently fall deeper into your stretch and increase your flexibility over time.

Yoga Towels.  I’d like to mention one more item that isn’t really a part of traditional yoga props.  However, during some yoga practices, such as Bikram or hot yoga and Ashtanga yoga, your body heats up and creates a lot of sweat.  Even on the stickiest of mats, you may find that your hands and feet slip.  Placing an absorbent towel on top of your mat can solve this problem and allow you to enjoy your practice to its fullest.

Yoga props can help all yogis at every level.  When you pay attention to your body and respond to its needs, you’ll avoid injuries and get the most out of your practice.

Namaste!