Category Archives: HEALTH

Yoga Counteracts Stress & Anxiety

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Generalized Anxiety Disorder (GAD) affects 6.8 million adults, (3.1% of the U.S. population), in any given year, with women being twice as likely to be affected; this, according to the Anxiety Disorders Association of America (ADAA). The exact cause of GAD is elusive but there is plenty of evidence that both biological factors and life experiences, especially the stressful ones, are major contributors. And, GAD is only one of a variety of anxiety-induced diseases and disorders defined by the American Psychological Association, which include “Panic Disorder” & Agoraphobia and an exhaustive list of other phobias such as Posttraumatic Stress Disorder (PTSD), Social Anxiety Disorder and common depression. Together these disorders account for many more millions of Americans’ being treated each year placing an untold burden (and expense) on the healthcare system. Fortunately there is a treatment that is found effective for almost every single disorder listed and that is yoga practice.

The human nervous system is responsible for regulating reactions to perceived stress. It can be divided into two parts; the Central Nervous System (composed of the brain and spinal cord nerves), and the Peripheral Nervous System which includes the autonomic nervous system which we can look to specifically for stress regulation. This autonomic nervous system’s job is to run all the involuntary functions of the body (breathing, heart rate, digestion, endocrine (hormonal) release, etc.). We don’t have to think about these things the body just does them. The autonomic nervous system is further broken down into the Sympathetic Nervous System (which initiates the stress response), and the Parasympathetic Nervous System (which induces the relaxation response).

Opposite the relaxation response is the ‘fight or flight’ response (aka, hyper-arousal, or acute stress response). This response is left over from our ancestral past when we had to use huge amounts of adrenaline in times of real danger, like when we were about to be eaten dinosaur. In more modern times, this same response is often activated with any “perceived” threat, either real or imagined. As soon as the brain receives a signal that there is some “perceived” danger, it begins releasing a series of chemicals like a chain reaction. These chemicals can negatively affect every organ and system in the body, especially when they’re not vital to our survival, and subsequently be the cause of many disorders and diseases.

Back to Yoga practice; outlined in many yogic texts are some very simple tools that can be used to counteract these chain reactions, and modern science is beginning to mimic these teachings that were once found only in ancient and esoteric texts. The 1st of these tools is to create a quiet environment, both inside and out. There’s way too much to distract us from what is going on in our bodies these days, from television to video games, traffic, work demands, computers and cell phones and the list goes on and on. When we consciously chose to create an environment of stillness and peace, then we have taken the first step toward combating stress, anxiety and all the resulting disorders. According to Patanjali’s Yoga Sutras (Raja Yoga), creating this type of environment can be form of meditation in and of itself.

When our attention is taken away from distractions (including thoughts) we are able to focus on one singular thing and integrate “diffused” attention into a calm, steady one-pointedness that helps us find our natural balance. Once the mind has focused on one point (through concentration), the state of meditation can be entered into with ease. Whenever our mental state has become calm, the physiological responses of the body spontaneously follow, and the chain of stressful reactions is broken and we are empowered to choose our response instead of reacting to it unconsciously.

Over the centuries many yoga teachers and gurus have recommended the practice of developing a sort of “objective” state of mind, often referred to as developing a “witness” mentality. As we develop this witnessing self, we can undermine anxiety when it arises, plus we can consciously create a different chain reaction within the body/mind, one that is positive and calming. There are certain brain neurotransmitters (like endorphins) that have anti-anxiety and anti-depressant effects, and as we consciously build those neural responses to different stimuli, we eventually reach a point where nothing can faze us. Regardless of how insane the world is, we stay balanced. This is the message of all the ancient sages of the yogic tradition.

Of related interest, click on: Managing Anxiety with Pratipaksha Bhavana

*Rae Indigo is ERYT500

Ayurveda – The Basics

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The Sanskrit word Ayurveda comes from two root words which mean life principle and knowledge. It is a tatpurusha word (a compound of two words in the Sanskrit language  “ayus” and “veda”). “Ayus” means life and “Veda” means knowledge or science, so when the two words are combined they translate to, “Knowledge of Life” or “Science of Life.” Ayurvedic medicine is permeated in Indian culture, and its purpose is to care for the body, sense organs, mind and soul. It is the oldest known systematic health care system in the world and dates back to Vedic times. Many of the practices of Ayurveda are incorporated into the science of yoga.

Ayurdeva is based on a healthy lifestyle which believes in taking preventative measures that eliminate the environment that disease needs to spread and be sustained within the body. Only when the body is out of balance can disease take hold. According to Ayurvedic medicine, there are three “humors” which control all bodily processes. Symbols of these three humors can be found in the modern symbol that many Western doctors use to depict their practice. In Ayurvedic medicine and yoga these three humors are called Doshas. A Dosha is an element that generally causes the body to become imbalanced. From the Sanskrit, the word Dosha translates as, “deviation.” The three Doshas are named Vata, Pitta and Kapha, and they can stand by themselves or be combined to cause various states of imbalance (or balance) in the body.

Vata is viewed as a combination of the space and air elements. Pitta is considered the fire element and Kapha represents the water element. When the body is free of disease these three elements are in balance so that none dominates another. However, over time one of the Doshas often begins to rule the personality and this causes the body to become imbalanced. Whichever Dosha is more dominant for a person determines their basic constitution. Nearly every person is believed to be ruled by at least one (or a mixture) of these three Doshas. Ayurveda attempts to bring the Doshas into balance using herbs, yoga and other practices so that disease cannot occur in the body and there are historical references for the use of herbs and herbal cures in all four of the Vedas, especially in the Rig Veda.

Ayurdeva also describes seven Dhatus or “body tissues.” From the yogic standpoint of meditation and contemplation, these seven are encountered, explored, and set aside as not being the Self or Atman, as is done with the other inner aspects. The Dhatus are reffered to as not Self in the Atma Shatakam by Adi Shankara.

The Dhatus are essentially liquids in the body that control different aspects of the body and are developed through metabolic refinement via both the application of herbs and the practice of yoga. Yoga is an essential component to most Ayurvedic treatment.

The Dhatus are as follows:

  1. 1. Rasa: The nutrient fluid (plasma) which forms the base of blood.
  2. 2. Rakta: Oxygenated blood cells which are the foundation of living tissue.
  3. 3. Mamsa: Muscle tissue which provide strength and forms the vital organs.
  4. 4. Meda: Fat that lubricates and insulates the body, especially the joints.
  5. 5. Asthi: Bones and cartilage which act as the body’s frame and support.
  6. 6. Majja: Bone marrow responsible for filling up the bones and supports Ashti Dhatu.
  7. 7. Shukra: Tissues and juices that help reproduction, including sperm and ovum.

These basics of Ayurveda are only a starting place for students of Ayurveda and yoga. Experienced doctors of Ayurvedic medicine can often simply feel the pulse of a patient and know which Dhatus are out of balance. The doctor can also look in a patient’s eyes to determine their predominate Dosha (constitution) and then recommend appropriate changes in their diet and/or lifestyle.

Regardless of its origins, as a result of the ancient science of Ayurveda, innumerable people have been healed. Everyone from cancer sufferers to those afflicted with the common cold can look to this ancient healing technique as an effective alternative to allopathic remedies.

Of related interest, click on: Ayurveda & the Three Doshas

*Rae Indigo is ERYT500

Finding Peace in Today’s World

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Finding peace in today’s world can be a challenge for most of us due to our work schedules, hectic lifestyles and daily responsibilities, so here are a few tips based on yoga science and philosophy that may help… First, try getting back in touch with your body. Generally when we’re not feeling peace, it’s because we’re not feeling much at all, instead, we’re thinking. And when we’re engaged in thinking we start believing all our non-peaceful thoughts, plus we’re likely to be feeding them with our energy. A great analogy is an American Indian legend that goes like this…

If we stop feeding the thoughts, and start feeding peaceful feelings instead, the thoughts will fall away by themselves. The most basic feelings originate with physical sensation, so that’s why it’s a great place to begin. Practice some yoga asanas (poses), go for a walk or a hike outdoors, take a hot shower, or simply lie down and consciously breathe into every part of your body. You’ll soon feel peace return and replace the negative thoughts that were preventing it.

Once we are actively feeling our body, going beyond our thoughts becomes quite simple. We shift our focus and become the observer, bringing our awareness to whatever we feel in our body allows us to notice our thoughts without them affecting us. This empowers us to be released from them, and remain as a witness, observing them as an outsider, without involvement. The observer in each of us can watch these thoughts and let them pass, just like clouds in the sky. We’ll then become a victor over thoughts instead of a victim.

Next, don’t be so hard on yourself. If you have a problem concentrating (perhaps you fall asleep) during traditional seated meditation, try a standing, or better yet, a walking meditation. Or learn to chant mantras as part of your meditation, for many who practice meditation they bring an instant feeling of being immersed in peaceful sensations.

Activate the power of positive thinking. Replace thoughts that make you stressed with ones that do the opposite. When you’re back in touch with your body, the observer in you can easily identify a negative or non-peaceful thought and fire-up the power of positive thinking.

Another helpful method of finding peace is to visualize a peace-inducing figure (Buddha, Gandhi, Jesus, Mother Theresa, etc.) and start up a conversation with them whenever you feel stressed or disturbed. Ask them, how would they deal with your present situation? You may be amazed at what you hear!

You can also immerse yourself in the present moment, the “now.” If you do, you’ll find that peace is inherent in each and every moment, especially when you’re able to use any of the mindfulness tools available to help you become totally immersed there. By sharing in the present moment you’ll become saturated with the sensation of peace.

Give yourself permission to go deep into the pursuit of joyful bliss. Bliss is what happens when we go beyond the mind’s active nature. Bliss and joy are the result of entering into the “Self” that exists beyond all thought. It’s the peaceful bliss that nourishes and endures.

And last, but not least, practice acceptance. Acceptance doesn’t necessarily mean giving up (or giving in), or that we have settle for less than we deserve. It means that in any given moment, we can choose peace over resistance and watch how that transforms our experience. Suffering is a choice, and so is peace – which one will you choose.

Of related interest, click on: Locating the Source of Stress & the Way of Yoga

*Rae Indigo is ERYT500

The Importance of the Breath in Yoga

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Why is proper breathing stressed so much in yoga? Other than the fact that it keeps us alive, why is the link between yoga and breathing so important?

During a typical yoga class, we are instructed to practice pranayama, which means we breathe consciously, remaining connected to our breath, we learn to breathe deeply, retain our breath, etc. How much of an impact does proper breathing have on us, our life, and our yoga practice?

Breathing and longevity – Swami Sivananda is quoted as saying: “A yogi measures the span of life by the number of breaths, not by the number of years.”

I much of traditional Hindu literature it is said that if you breathe 15 times per minute, you will live to be 75 or 80 years old, but if you breathe only 10 times per minute you will live to 100. So the speed at which you breathe will determine the length of your life. The faster you breathe the shorter your life will be. That’s why animals that breath fast (dogs and cats for instance) have relatively short lives.

Breathing Consciously

Breathing consciously is something we are continuously reminded to do when we are in yoga class. Breathing consciously is essential to yoga practice because it assists us in connecting with the subtle energy within. Pranayama enables us to navigate different levels of consciousness. Additionally, by breathing consciously we’ll create a positive biological effect on our mental, emotional, and physical states of being.

Remaining connected with our breath is an ideal method for being in the present moment. When you focus on each aspect of the breathing process, you are present, you let go of the both the past and the future and are concentrated on each moment within each breath. Breathing consciously becomes its own form of meditation. But this is only part of why conscious breathing is so important.

Remaining consciously aware of your breathing activates a different part of our brain than our normal, mechanical (unconscious) breathing, which is controlled by the medulla oblongata in the brain stem (the primitive part of the brain). Conscious breathing, on the other hand, comes from a more evolved area of the brain (the cerebral cortex). So by stimulating the cerebral cortex we’re sending impulses from the cortex to other connecting areas that impact emotions. This generally has a relaxing and balancing effect on the emotions by controlling which aspects of the mind dominate, in turn prompting our consciousness to rise from the primitive/instinctual level to the more evolved/elevated levels of the brain.

The Breath, Prana and Pranayama

Yoga practice teaches us to control prana, the vital (life) force, through pranayama. The breath is used in pranayama to help us to learn to control prana, but don’t make the mistake of confusing prana with the breath. Prana is the life energy that animates the lungs, but it is NOT the breath itself. Using pranayama (breath control) is the easiest method for regulating the flow of prana and once we are able to control prana through pranayama we are better able to control the movement of prana to other organs and areas throughout the body.

The breath being the mode of practice for pranayama, the focus is in on the three basic stages of respiration:

  1. Inhalation (pooraka)
  2. Retention (kumbhaka)
  3. Exhalation (rechaka)

However, according to ancient and traditional yogic texts, pranayama is retention, and inhalation and exhalation are secondary, being methods for affecting retention.

Kumbhaka (retention of the breath) has a deep physiological effect on the brain. It begins by providing additional opportunity for the brain cells to absorb oxygen, and eliminate more carbon dioxide, producing a calming effect on the mental/emotional body. When the breath is retained, the brain panics because the carbon dioxide levels temporarily increase and the increased carbon dioxide levels stimulate the brain’s capillaries to dilate. When this happens, more capillaries in the brain are opened up improving cerebral circulation, building up an immense amount of energy in the brain, subsequently forcing the creation of new neural pathways, plus the activation of dormant centers. The brain is now activated and awakened!

A good analogy is look at the breath like the oil in a car, prana as the gasoline (fuel), and the mind as the engine. By understanding the relationship of the breath, prana and the mind to one another we will be better prepared to navigate our life, progressing to a higher, more evolved state, and to repair it if it breaks down.

Although full control of the breath may take the student of yoga years to perfect, this perfection is not necessarily the highest form of pranayama. The highest form is to remain completely, consciously aware of the breath.

Of related interest, click on; Yoga Practice for Improved Lung Function

And… Stories the Breath Can Tell

*Rae Indigo is ERYT500.

Yoga Practice for Improved Lung Function

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A recent study has shown yoga practice to be beneficial for patients with COPD (chronic obstructive pulmonary disease), an incurable, often progressive lung disease that makes it difficult to breathe normally. COPD can include Chronic Bronchitis, Emphysema, or a combination of both.

The participants in this study showed improvement in lung function, reduced shortness of breath, and a decrease in inflammation after practicing yoga for 12 weeks; this according to the “GW Center for Integrative Medicine” and a press release from the “American College of Chest Physicians.”

Study presenter Prof. Randeep Guleria, M.D. said: “We found that yoga can be a simple, cost-effective method that can help improve quality of life in patients with COPD,”

For the study, 29 COPD patients practiced yoga twice a week for an hour. Their yoga routine included yoga asanas, pranayama, kriyas (cleansing techniques), and meditation.

COPD, affecting approximately 24 million Americans is most often caused by cigarette smoking, but controlling symptoms and slowing (or stopping) progression of the disease helps improve the quality of life for patients according to researchers.

Yoga practice is an excellent form of exercise for almost anyone with COPD. When done properly it is relatively low impact, and it helps to improve both emotional and physical health.

Yoga is described as a “mind-body practice,” by the National Centre for Complementary and Alternative Medicine, and although yoga’s roots are found in Eastern philosophy, it’s not necessary to hold any particular spiritual or religious beliefs to take part in classes, so it is quite possible to find classes that just focus on yoga as a way to stay fit, flexible, and relaxed.

There are many classes, including those offered for people with diagnosed health conditions, that do not focus primarily on the spiritual aspects of yoga practice. However, for anyone who feels they would benefit from the spiritual elements of yoga, that’s also okay. The main thing is to find a class and/or instructor that works best for your particular needs.

Yoga practiced as a secular exercise is made up of two essential parts. Physical postures, known as asanas, and breathing techniques, known as pranayama.

Yoga asanas are performed to help improve your balance, flexibility, range of motion and general fitness levels. They also work well to raise your energy levels, reduce stress and clear the mind from worry.

Breathing techniques (pranayama) are a vital part of yoga practice. They help you to control your breath and teach you how to use your lungs more efficiently and effectively. Pranayama can be performed while holding the asanas and/or separately as stand-alone Practice.

According to The University of Maryland Medical Center’s web-site, “Yoga improves fitness, lowers blood pressure, promotes relaxation and self-confidence, and reduces stress and anxiety. People who practice yoga tend to have good coordination, posture, flexibility, range of motion, concentration, sleep habits, and digestion. Yoga is a complementary therapy that has been used with conventional medicine to help treat a wide range of health problems.”

Specific Benefits of Yoga Practice for People With COPD

Yoga classes designed specifically for people with COPD generally offer modified forms of yoga, so there’s no need for concern that you’ll be expected to contort your body into complicated poses. They can be tailored to meet the health needs of people with COPD and should provide a gentle, easy and effective way to manage both overall physical health and emotional well-being.

Yoga asana practice can provide a variety of gentle stretching and bending exercises help to improve fitness and flexibility, improve the range of motion in the shoulders and open the chest, thus increasing overall lung capacity, while familiarizing yourself with different breathing techniques (pranayama) will give you the tools to confidently manage any attacks of Dyspnea (breathlessness). These learned techniques should be taught in a way that they’re  easy enough so that they can also be practiced at home.

Of related interest, click on: Stories the Breath Can Tell

*Rae Indigo is ERYT500.

Five Ancient Yoga Secrets for the ULTIMATE Beauty Treatment

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Everyone wants to look and feel their best and this is only natural. The secret yoga has to offer is…You don’t have to spend a lot of time and/or money or subject yourself to painful cosmetic procedures to radiate your inherent, natural beauty. Here are five well-kept yoga secrets to help you to enjoy optimal health and beauty.

#1. Practice yoga asanas to nourish your body, mind and soul, including every gland and organ in your body, giving you youthful energy and vitality. Yoga asanas are a powerful exercise for making you stronger and more flexible, but also for enhancing your personal beauty and youthful appearance in many ways:

    • – Asana practice balances the delicate hormones that control nearly every function in your body, boosting the health of your skin and hair.
    • – Asana practice rejuvenates tired internal organs by improving blood circulation and increasing lymphatic drainage.
    • – Inverted asanas bring fresh oxygenated blood to your head and face, improving skin and muscle tone.
    • – Asana practice firms and tones your muscles, helping to keep them supple and flexible.
    • – Asana practice improves your coordination and balance, leading to graceful posture and gait.

#2. Meditation and yogic relaxation techniques give you an inner peace that is both attractive and magnetic.

Sweet smiles are always alluring, whether it’s coming from a young person or an old person, a tall person or a short person, it doesn’t matter. But stress is hard to avoid in our society and too much stress makes it difficult to feel relaxed and peaceful. Make it a point to take a time-out every day to meditate so that you may experience the inner peace that helps to transcend the stresses of modern day life. Yogic meditation is a powerful method for inducing a deep sense of inner peace and relaxation.

#3. Following a plant-based (Vegan) diet is a must for any natural beauty program.

The benefits of plant nutrients and their powers are proudly proclaimed on nearly every skin and hair care product, and for good reason. Plants are loaded with wonderful rejuvenating properties that will enhance your natural beauty and longevity. However, instead of just focusing how the power of plants work on the outside, consider the importance of nourishing your whole body from the inside. A plant-based diet keeps you feeling vibrant, young and beautiful for many years to come. Whole grains, fresh fruits and vegetables, legumes, and nuts and seeds, provide all the balanced nutrition you need for radiant natural beauty, and they do this without weighing you down. The ancient science of yoga also teaches that a vegetarian/vegan diet is more compassionate (Ahimsa), allowing you to care for other living beings while still caring for yourself.

#4. Drink fresh juices to nourish your body from the inside out, promoting a healthy natural glow.

There is no commercial beauty product can give you the natural radiant glow that comes from nourishing your body down to the cellular level. Freshly squeezed vegetable and fruit juices are a potent source of quality nutrition for each and every cell in your body, providing them with an ample supply of enzymes, minerals, vitamins, and antioxidants. If you practice juicing regularly, you will notice significant improvement in the texture and quality of your skin and hair. Your energy will rise to new levels and you will begin to crave nourishing, wholesome foods instead of unhealthy ones. Drinking fresh juice is one of the most easiest and most effective ways to jump-start your own personal natural beauty program.

#5. Plain and simple, all-natural (and homemade) beauty products add the final touch, complimenting any natural beauty program.

Imagine spreading something on your face that you can also pack for lunch. There are tons of reasons why making your own homemade beauty recipe is smarter than splurging on a commercial product. But thankfully, even if you’re not into making your own, there are many bath and beauty products available that contain all-natural, cruelty-free (no animal testing) ingredients. These products are not only better for you, they’re better for the environment too. Many common store-bought beauty products contain chemical ingredients that are not good for you (they may even be toxic over the long term) or cause allergic reactions. So make your own or read labels and stick with the brands that emphasize natural purity and safety.

*Of related interest, click on: You Too Can Apply The Ultimate Beauty Treatment

*Rae Indigo is ERYT500.

Yoga Provides Relief for PTSD Sufferers

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The number of military and veteran suicides is rising, and experts fear it will continue to increase despite aggressive suicide prevention campaigns by the government and private organizations. Some 8,000 veterans are thought to die by suicide each year, a toll of about 22 per day, according to a 2012 VA study. The VA acknowledged the numbers might be significantly underestimated because they’re based on incomplete data from 21 states, not including Texas or California. Even so, the data documents an increase of nearly 11 percent between 2007 and 2010, the most recent year of data in the study.

Military enlistees and veterans consider suicide as an alternative to coping with pent-up rage and fear. This shows how much the establishment casts the mental health needs of returning veterans by the wayside.

Not only combat veterans suffer from stress disorders, they are now beginning to become more common among civilians working in today’s increasingly stressful environments. To alleviate symptoms of combat and operational stress reactions (COSR), post-traumatic stress disorder (PTSD) plus increase the resilience of critical task workers that are exposed to high stress environments (this includes affected caregivers and family members), evidence-based yoga and mindfulness practices have been shown to be effective.

What most people fail to realize is that trauma is not necessarily the story of something terrible that happened in the past, but the residue of imprints left behind in people’s sensory and hormonal systems. Traumatized people are often terrified of the sensations felt in their own bodies.

People with PTSD and other stress disorders easily lose their way in the world. Their bodies often continue to live in an internal environment of the traumas they were exposed to. We are all biologically and neurologically programmed to deal with critical situations, but time seems to stop in people who suffer from PTSD. That makes it hard to find pleasure (or peace) in the present moment because the body keeps replaying what happened in the past. If you practice Yoga and can develop a body that is strong and feels comfortable, this will contribute substantially to help you return to the “here and now” rather than remaining stranded in the past.

Yoga is an Asian tradition that clearly helps to reintegrate the body and mind. For someone to heal from PTSD, they need to learn how to control bodily/mind reflexes. PTSD causes memories to be stored at a sensory level (in the body), and the stored, unresolved PTSD symptoms include hypertension, cardiovascular disease and even immune disorders. Yoga offers a way to reprogram automatic physical responses. Practicing mindfulness in order to become consciously aware of the ebb and flow of internal experiences, and paying particular attention to whatever thoughts, feelings, body sensations and impulses emerge are important aspects in healing PTSD.

Yoga greatly assists in regulating both our emotional and physiological states. It empowers the body to regain its natural movement and balance and it teaches the use of breath (pranayama) for self-regulation.

What is so attractive about Yoga is that it instructs us (and this is a critical point for those who feel trapped in their memory sensations), that all things do come to an end. While doing certain asanas, uncomfortable sensations may be evoked. But, by keeping track of them while staying in a posture for a limited amount of time, students and practitioners get to observe that the discomfort can be tolerated, at least until they shift into a different posture. The process of being in a safe space and staying with whatever sensations emerge, and seeing how they come to an end, is a positive imprinting process for the mind/body. Yoga helps those affected to befriend their body; the same body that had previously betrayed them.

Another important aspect of Yoga is the proper use of the breath. Normally in western culture we’re taught that we can’t learn to master our own physiology; solutions always come from outside, starting with relationships, and if those fail, alcohol or drugs. But Yoga teaches us that there are things we can do to change our brain’s arousal system, our sympathetic and our parasympathetic nervous systems and subsequently quiet the brain.

Meditation: is it recommended for those with PTSD?

In the west meditation has now almost become mainstream. The neurobiology of meditation, which indicates that the brain can grow new cells and actually reshape itself, is becoming more and more acknowledged and to the degree that it’s finding its way into mental health services. If we meditate regularly, this can restrain the fear center which helps us become more focused. Ironically though, if you are traumatized, remaining in silence, even for a short period of time is often terrifying. Memories of traumas are stored, so when you are quiet and still, these demons come out. Those with PTSD should first learn to regulate their physiology with asana, pranayama and relaxation and work slowly toward meditation practice.

Of related interest, click on: Ten-hut – Yoga & the Military

*Rae Indigo is ERYT500.

Navarasa – the 9 Rasas or Emotional Essences

In Sanskrit Nava means nine and Rasa has many translations in English, and the main ones are: essence, juice, nectar, taste, or sap, but Rasa is commonly used to denote the sense of an “emotional state.” The nine Rasas were (and are) the backbone of Indian aesthetics ever since they were codified in the Natyasastra (written sometime between 200 BC-300 AD) and they formed the foundation from which the traditions of dance, music, theatre, art and literature evolved. Performances and artwork were created solely with the aim of evoking the Rasas in the audience.

Rasa is in everything, or better yet, everything “has” Rasa. Though some things have a higher vibrational essence, others are lower and some even appear as dead, Rasa remains the invisible substance that gives life its meaning.

The 9 Rasas as described in ancient Indian aesthetic philosophy can be seen as being indicative of prime human emotions. Each Rasa is a repository of energy drawn from our Prana (life force). By unlocking this powerful energy and then mastering it, we can effectively achieve emotional balance, and also use this energy to realize our true potential.

In both Yoga and Tantra the 9 Rasas are seen as the essence of all of our emotions.

Navarasa – the 9 Rasas or Emotional Essences

The 9 Rasas or Emotional Essences

They are listed here Sanskrit (with English translation), briefly describing each one’s properties…

1. Sringara (Love) – This is the ultimate Rasa; the crown emotion that heals anything. This Rasa frees the ego and connects us to devotional love. When we appreciate beauty it connects us to the source of love. It’s the creative play between Shiva and Shakti, sun and moon, yin and yang. The purpose of the universe is to experience this divine love. This love is inherent in everything. It is within each and every one of us and radiates throughout the cosmos.

2. Hasya (Joy) – This Rasa connects us to our sense of humor through laughter, happiness and contentment. When we laugh, it is the easier to slip into a no-mind state, because the mind has been freed from its usual workload of thoughts, and we can simply be open, free and happy in that moment.

3. Adhuta (Wonder) – The curiosity, mystery and awe which occur when we become fascinated with the very idea of life. This Rasa is our playfulness and innocence. We enter into complete appreciation and become an explorer or adventurer. It seems like magic!

4. Vira (Courage) – Also bravery, confidence, determination, self-assurance and valor. Vira asserts itself when you call upon the warrior that lives inside you. It is strong and vibrant.

5. Shanta (Peace) – This Rasa is reflected in deep calmness and relaxation. When we become still, quiet and at peace, we are so full that we are empty of all else but peace. We can only find peace within.

6. Karuna (Compassion) – When we can experience another’s sadness and reflect it back to the cosmos, we then experience compassion. Compassion is what connects us all. Through compassion we can relate deeply and honestly with each other, it is the bridge between us and others and helps us understand and empathize with them.

7. Raudra (Anger) – When angry we go into the fire. One moment of anger can destroy a lifetime of good merit, so have respect for anger. When anger isn’t honored it can bring up irritation, violence and hatred. Allow yourself to feel the anger, without taking any action; letting it move through you rather than getting stuck.

8. Bhayanaka (Fear) – Also doubt, worry, insecurity etc. When we live our lives in fear, we shut down completely. Overcome Bhayanaka with inner strength, love and truth.

9. Vibhasta (Disgust) – Self pity, loathing, self hatred. This Rasa characterizes the judgmental mind; only by cultivating loving-kindness can we heal and appease Vibhasta.

Yoga, Sensitivity and Intention

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As we fast approach the Holiday Season, it seems as though no matter how much we try to avoid it, stress inevitably will rear its ugly head.  With awareness and sensitivity it will be obvious when it is happening to you.  Once its onset is recognized we can employ the proper tools to handle it.

By taking just a few minutes to go inward and be attentive to your breath will almost immediately give you the space to open to a new perspective. This will help remind you that all of your stress is a matter of choice. You will undoubtedly realize that it’s rare that you can change the causes of my stress, but you can almost always influence your reaction to it.  It is good to know that you have the potential to completely control your reaction to any given situation (stressful or otherwise).  When you are successful in changing your reaction to small stresses, which originate from sources that are out of your control, you’ll know that you also have the potential to do the same thing with bigger stresses.

Whenever you open to your own potential you’ll gain a feeling of empowerment. This works as a reminder that you have choices. You’ll also discover insights that lead to finding the gifts within each appropriate choice you make.

Whether we realize it or not, we all live in a world of infinite potential. We have the ability to make a conscious choice to believe that anything is possible. If we do that we will likely find it to be a very effective way to live. Naturally, we’re all well aware that at times life is hard and there is nothing we can do about it.  But once we have acknowledged that, we can then choose to move forward and focus on what we can do, what we can change, and what I can gain from any given situation. The yogis refer to life as the “ananda tandava” (the dance of bliss). We too can create this experience in our lives by remaining focused on the good, enabling our potential and discovering our opportunities.

We are becoming aware that being overly or excessive positive in our thinking doesn’t necessarily produce guaranteed or magical results. Too many people have mistakenly oversimplified this practice by taking out all the gray areas and have since become disillusioned. So it’s necessary to come to grips with the fact that our thoughts alone do not “create” our circumstances. However, our thoughts do create our reactions to our circumstances and that in turn influences many things in a very real and often physical way.

Sensitivity and Intention Yield a Balanced Yoga Practice

And, practicing yoga with sensitivity and intention will lead to a balanced life.  But, always start first by intending to become more sensitive. Without sufficient sensitivity, there is no way to react appropriately to situations encountered in life. Very few of us are born with this level of sensitivity, but yoga can give you a taste of what it is like to live life with more sensitivity and you’ll be amazed as it develops through your intentions.

Intentions come from our deepest longings and desires. Many spiritual traditions teach that desire (per se) is the root cause of all suffering. And this makes absolute sense when we are talking about shallow or secular desires. However, when desire is “spiritualized” it can be the cause of movement, growth and spiritual maturity. So, in reality, it is not about eliminating all desire, but rather staying sensitive enough to discover what our deepest spiritual desires are. Spiritualized desires are the ones that bring us closer to others, the world around and all that we consider Divine, rather than separating us. This would include the desire to serve, the desire to discover our gifts and use them, and of course, the desire to know God.

Even these deeper, spiritual desires can be dangerous; can lead us into suffering as easily as into bliss. When we become anxious, impatient or try to rush the process of spiritual evolution we tend to sabotage our original intention. Once again, it’s our ability to be sensitive that reveals the wisdom to know the difference. In yoga, this is a balanced action, so resist thinking of it as a static place; think of it instead as a dance. When dancing, sometimes you lead (intention) and sometimes you follow (sensitivity), and this dance with life is what you’ve been created for, plus it is the key to living a life that reveals and eventually fulfills your spiritual potential.

Of related interest, click on: Develop a Positive Attitude with Yoga

*Rae Indigo is ERYT500.

Using Bandhas to “Lock-In” Your Life-Force

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Prana (Life-Force or Energy) flows through us continually, keeping us alive. It is this flow of Prana, which regulates the functions of our body and mind. However, when this flow or pattern becomes irregular it routinely leads to various physical and mental ailments and tensions.

Our Prana, or Life-Force is much like water; it has to constantly flow through our body in order to provide a sufficient energy supply to each of our cells. Sometimes, because of our stressful lifestyle or negative thinking, this flow becomes inhibited or disturbed. When this happens, certain parts of our body get too much energy while other parts don’t get enough. The Prana may not be reaching to some places, or there may be a stagnation of the energy at one place or another. This imbalance then can lead to headaches, backaches, constipation, sexual disorders, stomach problems or any of a host of other disorders depending on type or severity of the imbalance.

Most yoga students and practitioners are familiar with Pranayama, but it is not quite so common that they recognize that Bandha is another yogic practice that is also effective when it comes to regulating this life force.

Bandha in Sanskrit is defined as “to bind, to lock or to tighten.” In actual Bandha practice, the breath is intentionally directed to a particular area of the body and then “locked” or concentrated there. The body is tightened, retaining the energy in that part for some time. This binding or locking of Life Force has numerous benefits. The bandhas help you regulate and control all your internal systems; hormonal, sexual, metabolic, digestive, eliminative and more.  They also balance the adrenal system, relieving stress, lethargy and tension.

Bandhas assist in massaging of the internal organs and removal of stagnant blood. Besides that, the practice of Bandhas regulates the nervous system, slows the aging process, increases overall vitality and accelerates to spiritual development.

Additionally, Bandhas help to release “psychic knots.” Psychic knots are like whirlpools of energy that are entangled like a knot in certain areas of our body, these can occur as a result of a current life experience, or archetypal (karmic) residues (samskaras) developed over a lifetime. These knots restrict and/or prevent the natural flow of energy, leading to the imbalances mentioned above.

There are three basic Bandhas: 

1.    Mula Bandha,

2.    Uddiyana Bandha,

3.    Jhalandara Bandha.

When these three Bandhas are engaged simultaneously, it is called Maha Bandha, the great lock.

The Mula Bandha is perhaps the easiest to start with due to the fact that it’s the most familiar to us. The contraction of Mula Bandha on the deepest physical level is similar to the Kegel exercises used to correct urinary incontinence and strengthen the pelvic floor and vaginal walls after childbirth. To find the Mula Bandha, practice beginning to urinate and then interrupting the flow by stopping the urination.

Mula Bandha (aka, Anal Lock)

·         Sit comfortably in Vajrasana or Padmasana (cross legged) with knees touching the floor.

·         Place the palms of your hands on your knees.

·         Concentrate on the Muladhara Chakra (Root center).

·         Inhale deeply, completely filling your lungs.

·         Hold your breath while contracting the muscles of your perineum area by drawing them upwards.

·         Hold the Bandha for as long as comfortable, feeling the tightening of your muscles.

·         Release contraction and exhale slowly.

·         Repeat this 10 times and may be increased to 30.

As with all yoga practice, when practicing Bandhas one should also keep their awareness at peak levels. Continue listening to your body during the practice and stop at the first sign of pain or discomfort. Combining awareness, patience and practice will lead to exceptional benefits and blissful results.

*A cautionary note: Pregnant women, people suffering from high blood pressure, peptic and duodenal ulcers or heart ailments should not practice Bandhas without first consulting with a trusted health care professional.

Of related interest, click on: The Importance of the Feet & Pada Bandha in Yoga

*Rae Indigo is ERYT500.