yoga articles
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The following articles may be of interest. The authors have no connection with BoCo.
Eat, Pray, Love
Forget “I love you”. The three little words soon to be on every woman’s lips are “Eat, Pray, Love”. The title of writer Elizabeth Gilbert’s bestselling memoir – and, from next month, a surefire hit Hollywood film starring Julia Roberts – has become a mantra that has inspired a generation of thirtysomething women to up-sticks and travel overseas in search of romantic and spiritual fulfilment while perfecting their yoga poses in the process. I should know – I was one of them.
Published in 2007, Eat, Pray, Love tells the true story of a writer who lives in a large house with a husband who wants to start a family, surely every girl’s dream. But Gilbert slowly realised something was missing and that she was married to the wrong person. Which is how she eventually found herself sobbing her heart out on the bathroom floor.
She picks up her heartbroken skeleton of a body off the tiles and takes off on a round-the-world journey, first travelling to Italy, where she begins to eat properly again, regaining the weight she had lost during her bitter divorce. She then finds enlightenment scrubbing temple floors in India, before meeting a toothless medicine man in Bali who reveals a new path to peace – and a new man.
Her emotional journey struck a chord with millions of readers who turned the post-divorce memoir of spiritual and romantic discovery into a bestseller. And it inspired my own trip to the other side of the world.
Like Elizabeth, I had to pick my underfed, scrunched-up body off the floor in the aftermath of a broken relationship. I remember clasping my palms together in the pray position as I sobbed out loud for a helping hand. And there it was, just days later at work, when a colleague handed me a copy of Gilbert’s bestseller, saying: “I’ve got just the book for you.”
She was right. No sooner had I turned the last page, I made the decision to follow Gilbert’s example. I would use a month of annual leave to head abroad in an attempt to pull myself together, to rediscover my appetite for life, and perhaps even find myself a new man.
Admittedly, with only a handful of weeks to spare, this was going to be a fast-tracked self-discovery tour – Eat, Pray, Love with one eye on the mortgage repayment – but, still, I knew this journey was going to be transformational. Rather than feed myself up on Italian pasta before holing up in an Indian ashram – like the character in the book – I travelled to the Balinese town of Ubud to take part in an intensive month-long course at the Bali Shakti yoga studio. It was for people thinking of becoming yoga teachers themselves, and run by Bridget Woods Kramer, an international yoga teacher whose London classes I had taken whenever I needed to stretch my muscles and clear my mind.
It was clear when I arrived at the resort that I wasn’t the only one on an impromptu Eat, Pray, Love pilgrimage. There were students from all over the world, including Germany, Singapore and Canada – all of whom had read the book which, during our feverish conversations about it, soon took on something of a Bible-like status.
This was no average holiday. Our days began at dawn with asana practice, during which we would try to perfect and broaden our range of yoga postures. Mid-morning, there were pranayama (breathing) classes taught by Ananda Leone, the celebrated yogi who never seemed to stop smiling. The results of our practice were impressive. Our lung capacities were measured when we first arrived. Over four weeks of study, my reading doubled.
There were moments when I did hold my breath, however – not least when wading through some pretty meaty philosophical texts (an integral part of the course). But a plunge in the stunning infinity pool at the Sunset Hill Villas where I was staying helped refresh me after the intense physical and mental training each day.
With all of the exercise and fresh air, it wasn’t long before my appetite came back. I enjoyed fresh vegetarian food, including exotic fruits, fluffy rice from the nearby rice paddy fields and juice from freshly cut young coconuts. Despite there not being a glass of white wine in sight, it didn’t take long to regain the stone in weight that I’d lost during my break-up.
Bali is a stunning, spiritual place, and its culture is inspiring. Every morning as I walked to the yoga studio, I watched families place offerings of rice and flowers outside their front doors – a simple but powerful act of gratitude.
One of my most spiritual moments came one evening while listening to Jack Harrison, the gorgeous Irish musician who sang and played his guitar for us. Our group of 25 students sat crossed-legged on a stone floor and chanted the night away as we breathed in the beautiful, lush green forest. Tears of joy rolled down my face as I acknowledged that the peace I had longed for was finally mine.
As the taxi collected me for my flight home, Ananda’s parting words to me were: “Breathe, promise me that you’ll breathe.” He wasn’t just talking about practising the physical breathing techniques we had learnt, but breathing in a way that would allow me to soak up the fullness of life.
Having completed the “Eat” and “Pray” parts of my journey, I was determined on my return to approach the “Love” element with renewed vigour and openness. And, with my head now clear, my skin much brighter, and my skinny jeans hanging beautifully on my toned yoga hips, have I have a found a new love? Like Gilbert, whose follow-up book is all about the man she found in Bali, I too am enjoying a beautiful new chapter in my life.
Practising yoga really does relax your mind as well as your body more than other types of exercise, a new study claims.
By Richard Alleyne, Science Correspondent
Telegraph, 20 Aug 2010
Those who did yoga reported lower levels of anxiety Photo: ALAMY Researchers have found that three sessions of the exercise a week can help fight off depression as it boosts levels of a chemical in the brain which is essential for a sound and relaxed mind.
Scientists found that the levels of the amino acid GABA are much higher in those that carry out yoga than those do the equivalent of a similarly strenuous exercise such as walking.
The chemical, GABA, is essential to the function of brain and central nervous system and which helps promote a state of calm within the body.
Low GABA levels are associated with depression and other widespread anxiety disorders.
Scientists from the Boston University School of Medicine, USA, spent 12 weeks monitoring two groups of healthy individuals, half of whom walked for three hours each week, while the other half spent the same time doing yoga.
Participants brains were scanned before and after the study using magnetic resonance spectroscopic (MRS) imaging to measure GABA levels, while they were also asked questions about their psychological wellbeing throughout the study.
Those who did yoga reported lower levels of anxiety and increases in their mood than the walkers.
Professor Chris Streeter said yoga participants increased feeling of wellbeing was associated with GABA levels.
He said: "Over time, positive changes in these reports were associated with climbing GABA levels."
Prof Streeter called for further research into using yoga as a treatment for other forms of mental illness.
The research was published in the Journal of Alternative and Complementary Medicine.
Katie Prior, of mental health charity Mind, welcomed the study.
She said: "Any kind of exercise is good for improving a person's mood and self esteem. It makes you feel good and look good, both of which help with mental wellbeing.
"Yoga is a relaxing, low impact activity for people who don't like the thought of walking or running.
"It can be done in the privacy of a person's own home, or people can join a class where they can meet others – this is a great way to meet people, especially for those who may suffer from isolation and loneliness."
The research is good news for yoga which along with pilates was criticised earlier this month for not pushing the body as hard as other exercises.
The University of Wisconsin said that it fell short of what was considered an all-round workout.
They found that while yoga did improve strength, endurance, balance and flexibility, they burned very few calories — suggesting they had not pushed their bodies hard enough to gain substantial aerobic improvements.
In fact, researchers found that a typical class used 144 calories in 55 minutes— the same amount burned during a slow walk.
Even power yoga, which requires participants to perform poses in quick succession, was found to burn only about 237 calories per class and to boost the heart rate to only 62 per cent of the maximum that constitutes a light aerobic workout.
A heart rate of 64-94 per cent maximum is the level needed to work the heart and lungs effectively.
On average, a 50-minute Pilates session burned 174 calories (beginner) and 254 (advanced) — half the amount you might burn on a run of similar duration.
The Times, 20.12.05
New research from the United States suggests that back pain sufferers recover faster and experience fewer debilitating symptoms if treated with a course of Yoga instead of conventional exercise regimes.
In a study of 101 adult sufferers, published in December 2005 in the Annals of Imternal Medicine, groups of patients were placed on a yoga programme or a conventional aerobic, strengthening and stretching course. The first group attended weekly 75 minute classes to learn yoga and then practised at home, while the second spent 75 minutes a week doing aerobics. After 12 weeks, the researchers found that the yoga group were better at activities that put pressure on their backs. After six months, they were also in less pain and needed fewer pain relievers.
Yoga is a system of exercises based on Hindu spiritualism. The study used viniyoga, a therapeutic style that is easy for beginners to learn. It links breathing and movement in flowing exercises that typically allow postures to be adapted for use by a wide variety of people. Because the style is adapted to suit each individual, it is particularly suited to treating back or neck problems. It can include common yoga exercises, such as the "down dog" and "easy bridge", which promote stretching of the entire back of the body and help to develop arm and shoulder strength. The students learned 17 postures from viniyoga during the research.
The study was conducted by the Group Health Co-Operative's Centre for Health Studies, in Seattle. It was funded by the National Centre for Complementary and Alternative Medicine, part of the US National Institutes of Health.
Lead author Karen Sherman said that the study clearly showed the benefits of yoga. "Most people have experienced back pain at some point in their lives," she said. "Sometimes the pain goes away in a few days, but sometimes it lasts for weeks. And unfortunately the treatments offered by modern Western medicine are only modestly effective. Although exercise is one of the few proven treatments for chronic low back pain, its effects are often small and we haven't known whether one form is better than another. The study, which is the largest randomised controlled trial to date, helps to prove yoga's effectiveness.
According to the Chartered Society of Physiotherapy, back pain affects two thirds of the population at least once each year
Alice Hart-Davis, Telegraph 2/1/10
12: Take up Yoga
It is soothing, de-stressing, improves your posture, helps loosen the knots of tension that we all accumulate in our bodies, and can be done anywere. All you need is the space to unroll a yoga mat.Also, yoga devotees usually look remarkably youthful -and if you can't beat them, why not join in and see if it works its magic for you.From The Times, April 28, 2009
It is one of the most iconic images in the game and Ryan Giggs has threatened to show off his hairy chest again if he scores another crucial goal against Arsenal at Old Trafford tomorrow.
The 35-year-old midfield player has scored 147 times for Manchester United and the pick of the bunch was an incredible solo effort that started with him pouncing on a loose pass by Patrick Vieira in his own half and ended with him wheeling away in delight with his white shirt swirling above his head after he had slalomed his way through the Arsenal defence and slammed the ball past David Seaman.
Giggs’s breathtaking extra-time goal came after Roy Keane’s dismissal and Dennis Bergkamp’s dramatic penalty miss towards the end of normal time of the FA Cup semi-final replay at Villa Park in April 1999. It has been voted the greatest FA Cup goal of all time.
“I don’t know if I like those images,” Giggs said. “People remember them more than the goal. When you score an important goal, you have no control. I used to say that I’d never do it again, but you never know. If I score the winning goal in the last minute against Arsenal, I might do it again.”
Giggs made his United debut in March 1991 and the former Wales winger expects to make his 800th United appearance in the Champions League semi-final, first leg tomorrow. Speaking after he was voted the Professional Footballers’ Association’s Player of the Year for the first time in his career, Giggs said that he did not deserve to win the award when he was younger, despite ten Premier League titles, two Champions League honours and four FA Cups in the locker.
“I have probably got better the older I have got,” Giggs said. “During my twenties I played better than I do now in the odd game, but now consistently over the season I have got better.”
One of the secrets of Giggs’s enduring success has been yoga. While younger players have been shopping for watches and Bentleys, Giggs has been stretching and bending his body into the record books.
“I’ve been doing it for five years,” he said. “When I turned 30 I just decided that I have to make some sacrifices — diet, alcohol, yoga. I was missing a lot of games because of hamstring injuries. I think it helps that I’m not as quick as I used to be, so I’m not getting hamstring injuries and I don’t play as many games, but yoga has definitely helped me with my hamstring injuries and how I feel. I feel good after games and fresh during games.”
To get past Arsenal and reach the Champions League final for the second year in a row, United will have to defend much better than they did in the first half of the 5-2 victory over Tottenham Hotspur in the Barclays Premier League on Saturday and Giggs has warned his team-mates that they will need to be at their best to have any chance of keeping the European Cup at Old Trafford.
“Arsenal have been our biggest challengers over the years,” he said. “They are a top team and you have to raise your game against them.”
Not everyone is pleased that Giggs was voted the best player in England by his peers on Sunday. Cynics have pointed out that he has scored only one Premier League goal this season. “If you had asked me when I was 19 or 20 whether I would be playing in the Champions League semi-final at 35, then I would have said no,” Giggs said. “But I look after myself and it helps when you’ve got good players around you. Hopefully, I’ll be playing against Arsenal, by the way.”
By Ntathu Allen
If you are new to yoga, it is essential you learn how to breathe correctly. To help you gain a better understanding of your breath, try the following breathing exercises.
1. abdominal breathing
Lie flat on your back with your arms and legs apart. Close your eyes. Have your feet about 2 feet apart, ankles falling to the side, have your arms about 6 - 12 inches from the body, palms facing upwards, keep your lower back flat on the floor, tuck the chin in slightly, so your neck is nice and long, relax the jaw.
Become aware of your breath, allow your breath to be slow and steady.
As you inhale, feel the abdomen rise slowly. As you exhale, feel the abdomen sink down.
2. full yogic breathing
To check you are breathing correctly, sit in a cross-legged position.
Place your right hand on your upper chest and your left hand on your abdomen.
Inhale deep into your abdomen, feel your left hand rise up. Keep breathing in into your lower chest and then upper chest, feeling your right hand rise as he ribs expand.
Reverse the process as you breathe out, releasing air from the upper chest first, then the lower chest, then the abdomen.
Repeat this cycle for 3- 5 rounds.
3. alternate nostril breathing (anuloma viloma)
Sit in a comfortable cross-legged position, spine straight, body relaxed.
Turn your attention to your right hand, bend the index and middle finger into the palm. The thumb, ring and little finger are up (this position is known as Vishnu Mudra. The thumb is used to close the right nostril, the ring and little finger the left nostril.
Close the right nostril with your thumb, and inhale through the left nostril to a count of four.
Close both nostrils and hold the breathe to a count of 16.
Release your thumb and exhale through the right nostril to a count of eight
Inhale through the right nostril to a count of four.
Close both nostrils and hold breath to a count of 16.
Release your fingers and exhale through the left nostril to a count of eight.
Repeat this cycle 5 - 10 rounds daily.
4. yogic cleansing breath
Sitting comfortable, spine straight. Gently close your eyes.
Breathe in slowly through your nose for a count of three.
Slowly breathe out, through your nose for a count of 6
Repeat this pattern for 3 - 7 more times.
Relax
Once you have experienced the therapeutic benefits of doing these breathing exercises, you will feel so much clearer and fitter. Try and make them a regular part of your daily yoga practice to help you cleanse and strengthen your body.
Ntathu Allen, Yoga and Meditation Teacher
Email:> ntathu@yogainspires.co.uk
http://www.yogainspires.co.uk
Article Source: http://EzineArticles.com/?expert=Ntathu_Allen
10 minute yoga
Nikki Page, Daily Telegraph 8 Nov 2008
No time to exercise? Too busy to relax? Nikki Page highlights low-maintenance routines to survive the working week
The Butterfly pose is excellent for firming the inner thighs and opening the hips. Remember to stretch only as far as is comfortable. With a little practice this stretch will become lovely and long. The Jaw Lift looks and feels strange at first, but it really firms the chin and helps get rid of sagging flesh under the jaw line. Do both exercises at least twice every day regardless of age.
Consult your doctor if you are pregnant, recovering from an operation or have any medical concerns before beginning an exercise routine. Stop if you feel any pain.
BADDHA KONASANA/BUTTERFLY POSE
Sit on the floor with your legs in front of you. Inhale. Bend your right knee and then your left one. Bring the soles of your feet together. As you exhale, let your knees drop to the side. Keep your feet together and as close to the pelvis as you find comfortable. Keep your spine long and straight, shoulders relaxed. Breathe slowly and evenly through the nose. Hold for five to 10 breaths.
JAW LIFT
Sit in a comfortable position with your shoulders relaxed. Inhale and lift your head, raising your chin slightly while keeping the back of your neck long. Exhale. Open the bottom part of your jaw and relax. As you inhale, push the bottom jaw forward and up. Place your teeth over your top lip. Hold for one second, then exhale and relax, breathing slowly. Repeat four times. Close your eyes and slowly bring your head back to its natural position.
Kathy Phillips, The Guardian, January 9 2007
The British Wheel of Yoga, a registered charity, is the largest yoga organisation in the country. Principally teaching hatha yoga, it also offers a range of courses including a foundation course, teacher-training diploma and post-training modules, as well as information about your nearest yoga class.
bwy.org.uk
Hatha yoga is generally interpreted as the yoga of physical action and is practised in most western yoga classes.
The aim of kundalini yoga is to awaken dormant energies in a subtle way. The principle idea of it was turned into a system by Yogi Bhajan (the son of a Sikh doctor) in 1969. Also called the "yoga of awareness", it is commonly referred to as kundalini, although it does not concentrate on raising the kundalini energy, or pure consciousness, but promises "to make you the best you can be".
Ashtanga is named after the practice of yoga as laid down by the sage Patanjali - "ashta" meaning eight and "anga" meaning limb which symbolised the eightfold path of yoga of which asanas, or postures, is only one. The highest-profile teacher of Ashtanga yoga is K Pattabhi Jois, who was a student of Krishnamacharya, who taught Iyengar. Ashtanga is a fast-paced gymnastic style of yoga popular in the west because it represents the smallest shift from gym culture to yoga.
Christened "the Michelangelo of Yoga" by the BBC, Iyengar is the founder of the famous school and, aged 88, is still teaching in Pune, south India. His book Light on Yoga was first published in 1966 and continues to inspire students all over the world.
Krishnamacharya broke all sorts of social taboos when he opened his yoga school in Mysore in the 1930s. He was still teaching at the age of 101. His son, TKY Desikachar, carries on his work, with great emphasis on the individual and the belief that yoga must be tailored to fit the person and not the other way round.
Vanda Scaravelli was in the privileged position of being able to study with many gurus. She was a close friend of Krishnamurti, a pupil of Iyengar and she later worked with Desikachar. She went on to develop her own technique which owes much more to breathing and to "the song of the body" than most other systems.
Swami Sivanada Sarasawi was born in Tamil Nadu in southern India. He founded an ashram in 1948. Sivananda is based on the gurukula system. Guru means "teacher" and "kula" means home. Students would arrive at the age of eight and study at the ashram (home) for 12 years. The contemporary model of this is somewhat truncated: students arrive for an intensive four-week programme to live, work and study with teachers and students, leading a yogic lifestyle including a vegetarian diet. The classes are based on 12 basic asanas.
Bikram Choudry was born in 1945 and gained the title of national yoga champion of India at 12. After a weightlifting accident at 20, he was told he would never walk again. He created a set of postures to restore his own health, using a heated environment to encourage sweating and stretching without injury. He and his wife now teach this method to others. He has moved to Los Angeles, where his nine-week training programme and method of franchising have made him hugely wealthy; he claims to have pioneered the most successful system of yoga ever.
By Ntathu Allen, Yoga Teacher and Registered Polarity Therapist
The gentle art of yoga is the ideal way for you to unwind after a busy day. Practice these basic yoga exercises to calm and clear your mind and help you fall asleep easily.
1. Neck Stretches
Sit on the edge of your bed relax your arms and shoulders. Inhale. Slowly exhale through your nose and lower your head forward to rest your chin on your upper chest. Feel the back of your neck relax and soften. Inhale and return your head to centre. Slowly exhale and lean your head back. Let the jaw relax and be aware of the gentle stretch on your throat. Breathe slowly and deeply. Slowly return head to centre. Repeat this stretch 3 - 5 times in each direction.
2. Still sitting on your bed, slowly breathe in and raise both shoulders to your ears. Squeeze them tightly and relax them as you breathe out. Repeat 3 - 5 times. Each time, allow your shoulders to relax a bit more.
3. Shake your hands for 30 - 60 seconds. Breathing fully and deeply as you do so. Make sure your jaw is relaxed and feet resting comfortably on the floor.
4. Brush/stroke down your left arm with your right hand. Switch and repeat on the opposite arm.
5. Lie on your stomach, fold your arms and rest your cheek on your arms. Observe the raising and falling of your abdomen as it expands and contracts with each breath. Stay in this position and take 3 - 5 rounds of deep abdominal breathing.
At the end of these yoga exercises, slowly return to normal breathing and lie down in your bed. With practice, you will soon find it easier to fall asleep and have a good night's rest.
Ntathu Allen, Yoga and Meditation Teacher.
Email: ntathu@yogainspires.co.uk
http://www.yogainspires.co.uk
Article Source: http://EzineArticles.com/?expert=Ntathu_Allen
Cutting-edge scientific research now proves what the yogis have always known: deep relaxation can have a profound effect on a wide range of medical conditions. Anastasia Stephens reports
The Independent, 28 July 09
The state of relaxation is linked to higher levels of feel-good chemicals such as serotonin and to the growth hormone which repairs cells and tissue
It's a piece of advice that yogis have given for thousands of years: take a deep breath and relax. Watch the tension melt from your muscles and all your niggling worries vanish. Somehow we all know that relaxation is good for us. Now the hard science has caught up – for a comprehensive scientific study showing that deep relaxation changes our bodies on a genetic level has just been published.
What researchers at Harvard Medical School discovered is that, in long-term practitioners of relaxation methods such as yoga and meditation, far more "disease-fighting genes" were active, compared to those who practised no form of relaxation.
In particular, they found genes that protect from disorders such as pain, infertility, high blood pressure and even rheumatoid arthritis were switched on. The changes, say the researchers, were induced by what they call "the relaxation effect", a phenomenon that could be just as powerful as any medical drug but without the side-effects.
"We found that a range of disease-fighting genes were active in the relaxation practitioners that were not active in the control group," explains Dr Herbert Benson, associate professor of medicine at Harvard Medical School, who led the research.
The good news for the control group with the less-healthy genes is that the research didn't stop there. The experiment, which showed just how responsive genes are to behaviour, mood and environment, revealed that genes can switch on, just as easily as they switch off.
"Harvard researchers asked the control group to start practising relaxation methods every day," explains Jake Toby, hypnotherapist at London's BodyMind Medicine Centre, who teaches clients how to induce the relaxation effect. "After two months, their bodies began to change – the genes that help fight inflammation, kill diseased cells and protect the body from cancer, all began to switch on."
More encouraging still, the benefits of the relaxation effect were found to increase with regular practice – the more people practised relaxation methods such as meditation or deep breathing, the greater their chances of remaining free of arthritis and joint pain with stronger immunity, healthier hormone levels and lower blood pressure.
Benson believes the research is pivotal because it shows how a person's state of mind affects the body on a physical and genetic level. It might also explain why relaxation induced by meditation or repetitive mantras is considered to be a powerful remedy in traditions such as Ayurveda in India or Tibetan medicine.
But just how can relaxation have such wide-ranging and powerful effects? Research around the world has described the negative effects of stress on the body. Linked to the release of the stress-hormones adrenalin and cortisol, stress raises the heart rate and blood pressure, weakens immunity and lowers fertility.
By contrast, the state of relaxation is linked to higher levels of feel-good chemicals such as serotonin and to the growth hormone which repairs cells and tissue. Indeed, studies show that relaxation has virtually the opposite effect, lowering heart rate, boosting immunity and enabling the body to thrive.
"On a biological level, stress is linked to fight-flight and danger," explains Dr Jane Flemming, a London-based GP. "In survival mode, heart rate rises and blood pressure shoots up. Meanwhile muscles, preparing for danger, contract and tighten. And non-essential functions such as immunity and digestion go by the wayside."
Relaxation, on the other hand, is a state of rest, enjoyment and physical renewal. Free of danger, muscles can relax and food can be digested. The heart can slow and blood circulation flows freely to the body's tissues, feeding it with nutrients and oxygen. This restful state is good for fertility, as the body is able to conserve the resources it needs to generate new life.
While relaxation techniques can be very different, their biological effects are essentially similar. "When you relax, the parasympathetic nervous system switches on and that is linked to better digestion, memory and immunity, among other things," explains Jake Toby. "So as long as you relax deeply, you'll reap a variety of rewards."
But, he warns, deep relaxation isn't the sort of switching off you do relaxing with a cup of tea or lounging on the sofa. "What you're looking for is a state of deep relaxation where tension is released from the body on a physical level and your mind completely switches off," he says. "The effect won't be achieved by lounging round in an everyday way, nor can you force yourself to relax. You can only really achieve it by learning a specific technique such as self-hypnosis, guided imagery or meditation."
The relaxation effect, however, may not be as pronounced on everyone. "Some people are more susceptible to relaxation methods than others," cautions Joan Borysenko, director of a relaxation programme for outpatients at Beth Israel Deaconess Medical Center, Boston, US. "Through relaxation, we find that some people experience a little improvement, others a lot. And there are a few whose lives turn around totally."
immunity
Relaxation appears to boost immunity in recovering cancer patients. One study at Ohio State University, in the US, found that progressive muscular relaxation, when practised daily, reduced the risk of breast cancer recurrence. In another study at Ohio State, a month of relaxation exercises boosted natural killer cells in elderly people, giving them more resistance to tumours and viruses.
fertility
A study at the University of Western Australia found that women are more likely to conceive at periods when they're relaxed rather than stressed. Another study at Trakya University, Turkey, found that stress reduces sperm count and motility, a finding that implies that relaxation may boost fertility in men, too.
irritable bowel syndrome
When patients suffering from irritable bowel syndrome practised a relaxation meditation twice daily, symptoms such as bloating, belching, diarrhoea and constipation improved significantly. The method was so effective that the researchers at the State University of New York at Albany, recommended it as an effective IBS treatment.
blood pressure
A study at Harvard Medical School found meditation lowered blood pressure by making the body less responsive to stress hormones, in a similar way to blood pressure-lowering medication. Meanwhile, a report in the British Medical Journal found that patients trained to relax had significantly lower blood pressure.
inflammation
Stress leads to inflammation, a state linked to heart disease, arthritis, asthma as well as skin conditions such as psoriasis, say researchers at Emory University in the US. Relaxation can play a role in preventing and treating such symptoms by switching off the stress response. In this way, one study at McGill University in Canada found meditation clinically improved symptoms of psoriasis.
So how can you access relaxation's healing powers? Harvard researchers found that yoga, meditation and even repetitive prayer and mantras all induced the relaxation effect. "The more regularly these techniques are practised, the more deeply-rooted the benefits will be," says Jake Toby. Have a go at one or more of the following for 15 minutes once or twice a day.
body scan
Starting with your head and working down to your arms and feet, notice how you feel in your body. Taking in your head and neck, simply notice if you feel tense, relaxed, calm or anxious. See how much you can spread any sensations of softness and relaxation to areas of your body that feel tense. Once your reach your feet, work back up your body.
breath focus
Sitting comfortably, become aware of your breath, following the sensation of inhaling from your nose down to your abdomen and out again. As you follow your breath, notice your whole body and let tension go with each exhalation. Whenever you notice your mind wandering, come back to your breath.
mantra repetition
The relaxation response can be evoked by sitting quietly with eyes closed for 15 minutes twice a day, and mentally repeating a simple word or sound such as 'Om'.
guided imagery
Imagine the most wonderfully relaxing light, or a soothing waterfall washing away any tension or worries from your body and mind. Make your image as vivid as possible, imagining the texture, colour and any fragrance as the image washes over or through you.
By Richard Alleyne, Daily Telegraph, 6 Apr 08
GENTLE yoga and related exercises such as pilates can substantially reduce the risk of falls among older women, research published yesterday suggests.
Even the most basic poses and breathing exercises can improve the stability and balance of women over the age of 65, a study found.
Researchers at Temple Medical School in Philadelphia found that after two months of gentle yoga exercise pensioners showed substantial improvements in gait and posture.
In particular, they had greater leg flexibility and strength and a faster stride. They also experienced fewer falls.
The findings are particularly significant because falls are the leading cause of non-fatal injuries and hospital admissions for retired men and women. Nearly a third of older adults suffer some type of fall each year.
Dr Jinsup Song, the director of the Gait Study Centre at the School of Podiatric Medicine, which led the research, studied the progress of 24 women who enrolled on a Iyengar yoga course, a gentle form of the exercise which uses props to aid balance.
He found that at the end of a nineweek programme all the participants showed substantial improvements in balance and
stability, no matter how fit or healthy they were.
"We were very impressed at the progress our participants made by the end of the programme," said Dr Song.
"Subjects demonstrated improved muscle strength in lower extremities, which helps with stability. There was also a pronounced difference in how pressure was distributed on the bottom of the foot, which helps to maintain balance."
"For this study, we worked to create a very basic regimen that taught participants proper ways to breathe, stand and pose. The bottom line is, people want to stay active as long as possible. This can help elderly women maintain their mobility and independence in several ways."
Before she started the classes, one participant, Maryanne Brown, wasn't sure she would stick with it. Now she spends six hours a week practising.
"I've never been one for exercise," she said. "But I feel more centered now. I have more confidence when I walk, and I'm able to walk further for longer periods of time. It's tremendous."
Coventry Telegraph Apr 21 2008
WHEN you work early in the mornings as I do, it's nice to find something to do in the afternoons, like an exercise class - even if it does mean you're by far the youngest in a class of retired people.
It was a few months ago when I first started walking past my village hall, the afternoon when the yoga class was on. Fortunately for nosy people like myself, if you stand on tiptoes, just as if you were doing a bit of a stretch, you can see what's going on through the windows.
I saw a group of older women doing a few poses at what looked like a very sedate pace and I scoffed to myself about how easy it looked and how when I used to regularly do my Geri Halliwell video back when people still had videos, Geri and I had Sun Saluted til the cows came home and we'd worked up a bit of momentum.
These pensioners looked as if they were having a coffee morning lying on their elbows and staring into space, albeit without the coffee.
I went past a few weeks later and thought, well it has been a while since I had an exercise fad. Remember the last one was jogging?
That one lasted three weeks before winter came along and I suddenly remembered I was busy every night. Mainly busy huddled in a big fleecy blanket watching Grey's Anatomy. But I digress...
So, I went along to yoga and was surprised to see that in fact the doddery old pensioners I'd seen were actually marathon runners and tennis coaches and oh yes, experienced yoga masters.
Strike one to the pensioners.
"I hope it's not too tough," I joked to one little old lady, thinking I'm youngish, I'm strong, I used to be able to do three cartwheels in a row down the playground in the fourth year, this will be simple.
She said: "Oh you'll soon get the hang of it. I used to struggle a bit with Downward Dog but it gets easier."
Downward Dog, for the uninitiated, is a yoga pose where you've got your hands flat on the floor, your feet almost flat on the floor and your bottom stuck right up in the air like an inverted V.
I tried to get into that pose, I really did, and you know me, I'm not prone to exaggeration, but somehow in the past few years all the bones in my entire body have fused together and my Downward Dog was more of a Play Dead Dog.
Next mat along was Phyllis, 64 years old and nimble as a lamb, pert bottom in the air, making it look easy. And also looking better in a velour tracksuit than me.
Strike two to the pensioners.
By the end of the hour, I was pink and sweating and my thighs were like jelly. In the relaxation at the end, I didn't as much meditate as pass out. When it was over, there was a bit of a hold-up as a doddery woman shuffled her way to the exit at a snail's pace.
Yes, that was me. "If you're finding it a bit tough, love, there is a class in the evening that some of the youngsters go to. It's a bit sedate for us lot, but you might enjoy it," laughed Phyllis on her way out. Luckily for them I was too exhausted to come up with a witty comeback.
Strike three to the yoga pensioners
A New York yoga teacher has changed the way his students walk; Here's how to improve your gait
Peta Bee, Times Online
The way you walk can affect your health, with bad habits causing everything from back pain to ankle instability.
After observing the students in his own yoga classes, a New York-based instructor, Jonathan FitzGordon, realised that most didn't know how to put one foot in front of the other. “People would do beautiful yoga and then, as soon as the class ended, would leave with terrible posture.”
So convinced is FitzGordon that most people need to relearn the basic act of walking that he launched his own method of “walking yoga”. “The body is like a machine,” he says. “Each part has its own job, but everything is connected.” He trains people to walk with feet parallel, weight evenly distributed and body aligned to reduce joint stress, tiredness and back pain while improving physical performance. Walk this way...
1. Your ears, shoulders, hips and ankles should all fall in a straight line.
2. Unless you're going uphill, your buttock muscles should have no active role in walking. Untuck your tailbone so that your bottom juts out slightly. This makes the buttock muscles relax and helps to recruit the deeper core muscles to hold us upright.
3. Think about keeping the muscles of your inner thighs back so that your legs fall directly underneath the pelvis. This keeps the pelvis level and the spine balanced.
4. The stomach muscles should be strong and engaged so that you are using your entire core section as you walk.
5. Imagine a string being pulled from the back of your head, allowing the chin to fall to level and the throat to soften.
Yoga cuts depression by half in women with breast cancer
Yoga provides emotional benefits to women with breast cancer and reduces their chances of depression by half, study claims.
By Richard Alleyne, Science Correspondent, Daily Telegraph, 25 Feb 2009
Researchers found that patients on a 10 week course of Restorative Yoga, a mild form of the exercise, were much more positive, were less tired and less likely to be depressed.
Restorative Yoga is a gentle type of yoga which is similar to other types of yoga classes, but uses props such as cushions, bolsters, and blankets so people in differing levels of health can practice yoga more easily.
The study, published in Psycho-Oncology, found the women had a 50 per cent reduction in depression and a 12 per cent increase in feelings of peace and meaning after the yoga sessions.
Of the 44 women who took part in the study, 22 undertook the yoga classes.
All of the women had breast cancer with 34 per cent actively undergoing cancer treatment while the majority had already completed treatment.
All participants completed a questionnaire at the beginning and end of the 10 week course, asking them to evaluate their quality of life through various measures.
The results clearly showed that the women who had been given the RY classes experienced a wide range of benefits compared to the control group.
"Evidence from systematic reviews of randomised trials is quite strong that mind-body therapies improve mood, quality of life, and treatment-related symptoms in people with cancer," said the lead researcher Suzanne Danhauer of Wake Forest University School of Medicine, North Carolina.
"Yoga is one mind-body therapy that is widely available and involves relatively reasonable costs. Given the high levels of stress and distress that many women with breast cancer experience, the opportunity to experience feeling more peaceful and calm in the midst of breast cancer is a significant benefit."
The study found that women who started with higher negative emotions and lower emotional wellbeing derived greater benefit from the yoga compared to the control group.
yoga and pilates in Surbiton and Kingston
Woodside House, Station Approach, Hinchley Wood, KT10 0SR 0208 398 4391 |
6 Electric Parade, Surbiton, Kingston upon Thames, KT6 5NT 0208 399 3930 |