Part 3 of this series continues with “Some unexpected benefits of eating a plant-based diet.”
First,
A lot of people who claim to be vegetarian eat more than simple plant-based foods and a little research will show that there are many different types of vegetarian diets and the four most common ones are:
1.Vegan – Strictly plant based: No animal flesh, no eggs, and no dairy products are allowed.
2.Lacto-vegetarian – Mostly plant-based: No animal flesh or eggs, but dairy products are OK.
3.Lacto-ovo-vegetarian – Partly plant-based: No animal flesh but dairy products and eggs are OK.
4.Pescatarian – Questionably whether vegetarian (The Vegetarian Society, does not recognize pescatarians as true vegetarians): Pescatarians eat no animal flesh except seafood; dairy products and eggs are optional.
The rest of the text in this article (and the preceding two articles) applies to veganism or a strict plant-based diet as opposed to the “vegetarian” types (2, 3, & 4) mentioned above.
Research
In an analysis published in 2009 in the American Journal of Cardiology, researchers noted that plant-based diets are associated with:
• Lower levels of triglycerides
• Lower concentrations of inflammatory markers such as C-reative protein (CRP)
• Lower blood pressure
• Decreased body weight and body mass index (BMI)
• Decreased risk of premature death from any cause, including heart disease
• Improved insulin sensitivity
• Better blood sugar control in patients with diabetes
The heart benefits of eating more plant foods are well-established by large-scale studies such as the “Nurses’ Health Study” and the “Health Professionals Follow-up Study.” These studies show that people who eat the most fruits and vegetables have a 20% reduced risk of heart disease and a 27% reduced risk of dying from cardiovascular disease, especially stroke.
The American Dietetic Association and Dietitians of Canada say that plant-based diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases. Vegans also have substantially lower rates of the following health problems:
• Heart disease
• Blood cholesterol levels
• Blood pressure
• Hypertension
• Type 2 (adult-onset) diabetes
• Prostate cancer
• Colon cancer
The Physicians Committee for Responsible Medicine (PCRM), a nonprofit organization of doctors and others promoting preventive medicine, recommends a quality plant-based diet for the treatment and prevention of many health conditions.
Some of the world’s populations are known to have extraordinary long, healthy and happy lives. There are areas in the world where disease is virtually unknown, even in the oldest persons. Studies have shown that their exceptional health is largely attributed to low-calorie, plant-based, whole foods diets. Genetics are ruled out as a significant factor because when these same people are exposed to Western-style diets they quickly develop the same diseases common to Westerners.
Okay, so here are some unexpected benefits of eating a plant-based diet.
• You’ll be doing a huge favor for the environment: Most people don’t realize it, but our insatiable appetite for animal protein contributes 50% more greenhouse gases than our planes, trains, trucks, cars and ships? Needless to say, our environment benefits greatly every time someone cuts animal foods out of their diet.
• You’ll feel more connected to your higher (or spiritual) self: Not getting nearly enough fiber is one pitfall of eating the standard American diet, and that equates to sluggishness. When provided with the valuable fiber found in a plant-based diet your body is better able to cleanse itself and space is opened up within. Whenever someone upgrades to a plant-based diet, this naturally brings about a desire to connect to our source and our highest self. When we can be our truest selves then we are in the best position to share our inherent gifts with others.
• Compassion naturally arises in someone when they stop eating meat: This isn’t meant to imply that you didn’t care about animals before, but I’ll bet you didn’t know (and probably didn’t want to know) what was actually happening to the cows, pigs, and chickens before they turned up in your supermarket. Two billion animals suffer and then are killed every week just so they can show up on our dinner plates. It’s unconscionable.
• You’ll be saving money: By eating an assortment of veggies, whole grains, beans and legumes as the base for your meals is actually quite cost effective. That difference makes up for the slightly higher priced organic produce, you’ll be comfortable knowing it’s an investment in your long-term health and that can mean big savings.
• Creativity is enhanced: Cleaning up your diet and switching to plant-based foods will bring about a profound change in your creative expression. Your thinking will be clearer and new and inspiring ideas will come in abundance.
• You’ll lose unwanted weight: Nearly all plant-based foods are much less caloric and very dense nutritionally, a sure “win-win” situation for weight loss. You’ll likely never feel deprived when eating this way, and quite possibly you’ll feel satisfied more quickly because your body is telling your brain it’s getting what it needs.
In summary: Contrary to popular myth, vegans have healthy bones and higher blood protein levels than omnivores. Vegans in fact average fewer nutrient deficiencies than average omnivores. But there are a couple important nutritional considerations. There are two vitamins not readily available in plants: vitamins D and B-12…Unless you live in the extreme northern (or southern) hemisphere, you can get ample vitamin D from the sun, and very little sun exposure is needed to provide your body’s needs. A natural source of vitamin B-12 can be found in nutritional yeasts. One brand of nutritional yeast, Red Star, has been tested and shown to contain active vitamin B-12. Those sensitive to other yeasts can also use it. Also recommended for vegans are algae-based long chain omega 3 fatty acids.
Part 2 of this series continues with “Reasons why you should eat plant-based diet.”
Ever since the introduction of documentaries such as “Forks Over Knives” (click on – trailer), “Vegucated” (trailer), and “Fat, Sick & Nearly Dead” (full documentary), American’s are being exposed to the ever growing list of benefits of eating a plant-based diet. At first the claims may seem doubtful that a plant-based diet will greatly decrease your chances of Cardiovascular disease (aka heart disease), reduce or eliminate your risk of cancer, help you to shed those unwanted pounds. Additionally, plant-based diet has been shown to be an effective solution for type II diabetics and those with osteoporosis have seen it reversed. Simply stated, a diet high in animal protein is disastrous to our health, while a plant-based (vegan) diet prevents disease and is restorative to our health. And doctors and nutritional scientists say this with peer-reviewed (the gold standard of studies) science to back them up.
People are also finding that going vegan is much more than being selective about what you are eating. When you convert to a plant-based diet you are literally saving hundreds of animals’ lives each year, you’re helping preserve our Earth’s fragile environment and you’re being kind to your body in the process. You’ll experience a fundamental philosophical shift in your mind, body and spirit, resulting in an overall transformation of yourself. It will change your life.
Now on to the reasons why you should eat plant-based diet…
•Eating plant-based foods will be a tremendous aid for you to attain, maintain or regain an optimal state of health. Undeniable medical evidence has now shown conclusively that a whole foods plant-based diet is instrumental in preventing and/or reversing a plethora of diseases and conditions, including inflammation, anxiety, depression, Lupus, MS, Diabetes, Osteoporosis, and the list goes on. The China Study which surveyed over 6,500 people from over 65 countries remains the largest and most comprehensive study of nutrition ever conducted and proves beyond a doubt that a plant-based diet is prolonging lives. After the publication of this book, there’s not much room left for debate.
•Cancer prevention. Because Cancers originate from your body’s damaged cells, it is critical to preserve the health of those cells and in today’s world this is both a challenge and your responsibility. “The science base is very strong that fruits and vegetables are protective for all the gastrointestinal cancers and all the smoking-related cancers,” to quote Tim Byers, professor of preventive medicine at the University of Colorado Health Sciences Center in Denver.
•Constipation and bowel disorders. What a worthwhile benefit a plant-based diet is for a country that spends millions on pharmaceuticals, supplements, vitamins, herbs and laxatives all so that you can loosen your stool and become regular. This condition can be prevented or reversed simply by changing your diet; when you eat a healthy plant-based diet, regularity is greatly enhanced, resulting in much lower incidence of colon cancer and other diseases of the colon.
•Compassion for animals. As stated above, each and every individual will be saving hundreds of animals from inhumane treatment and slaughter by going vegan. There is no such thing as a ‘kind slaughter’ as some in the meat industry would have you believe and this even includes those animals that graze exclusively. The documentary “Earthlings” (
This post begins a three part series discussing the advantages and benefits of a plant-based diet:
Part 1 – The philosophical and ethical reasons to eat a plant-based diet instead of consuming animal products.
Part 2 – Reasons why everyone should consider eating a plant-based diet.
Part 3 – Some unexpected benefits of eating A plant-based diet
We begin with Part 1 – As yogis, yoginis and students of yoga begin to seek liberation, they strive to perfect their actions and in so doing they quickly come to realize that every action is preceded by a thought. To perfect an action, thoughts must first be perfected. So, you might ask, what are perfect thoughts? Perfect thoughts are ones that are devoid of selfish motives; they’re free of anger, greed, hate, jealousy, etc.
Adopting a compassionate vegetarian diet is a good place to start if you truly intend to move toward a transcendental reality and have a lighter impact on the planet. Not everyone practices yoga asana (poses) every day, but everyone eats. And therefore everyone has the opportunity to practice compassion three times a day when they sit down to eat. This is one of the main reasons so many yoga practitioners and students choose make the change and become vegetarians.
This article is focused primarily on ethical vegetarians and foremost in the list of reasons they eat only plant-based food is in order to show compassion toward animals and other sentient beings which in turn benefits the entire planet. There are those who say they are vegetarians but still consume milk products, eggs, and fish. These are actually not strict vegetarians but “lacto-ovo” vegetarians (milk & eggs) and “pescatarians” (includes fish) and ethical vegetarians do not consume any dairy products, eggs, or fish because these are not plant-based and eating them causes great suffering to other beings and the planet. Vegans are ethical vegetarians who endeavor to extend their ethics to include not just what they eat but everything they use: including (but not limited to) food, clothing, medicine, fuel, and entertainment. When using the term vegetarianism in this article, keep in mind that refers to ethical vegetarianism or veganism.
Many, if not most meat eaters defend their food choices by claiming that it is natural, because in a natural, wild state animals eat one another. Whenever people bring this up as a rationale for eating meat, they need to be reminded that the animals that end up on their table aren’t those who eat one another in the wild. The animals that are exploited for food aren’t the lions, tigers, and bears of the world. We eat the passive ones, the vegan animals that, when given free choice, would never even think of eating the flesh of other animals, although sadly, they are forced to do just that on today’s factory farms where they are fed “enriched feed” containing dead, rendered animal parts.
The majority of Americans believe a plant-based (or vegan) diet is difficult to follow. But what does difficult mean when compared to suffering and eventually dying from heart disease caused by an animal diet high in saturated fats and cholesterol? Even so, many people will still choose to go through invasive bypass surgery or have a breast, colon section, or kidney removed. And/or they may opt to take powerful pharmaceutical drugs for the rest of their lives rather than change their diets – all because they mistakenly think veganism is drastic and extreme. Do these who choose to eat meat ever consider how difficult it is for the animals who suffer degrading confinement and cruel slaughter, dying for their dining convenience and the satisfaction of their appetites?
When yoga practitioners and students begin following the yamas prescribed in Patanjali’s Yoga Sutras, they begin to realize that suffering is inevitable only to those who are unenlightened (or turn a blind eye) about the truth, which exists to connect us all. Real responsibility means realizing that our own actions bring about the situation we live in and that is reflected in the first yama “Ahimsa” (non-harming). Yoga practice has the potential to heal the one common disease that we are all suffering from; the disease of disconnection. War, destruction of the environment, extinction of species, and even domestic violence, all of these originate as a result of the disease of disconnection. Others can only be abused and exploited by those who are disconnected from them and have no idea about the potent consequences inherent in their own actions. When someone feels connected, they know it’s them, as well as other living things, who will suffer from the anguish they inflict.
Eating meat and consuming animal products is a long-standing (and generally accepted) habit in American culture. Many Western yoga practitioners will argue that they have to eat meat and that they need the protein to keep up the strength required for a physically challenging asana practice. Ironically, Sri K. Pattabhi
The practice of Self-enquiry (“Atma-vichara” in Sanskrit) is the most important meditation practice in the Advaita-Vedanta tradition. It is the primary practice of the yoga of knowledge (Jnana Yoga), which is traditionally regarded as the highest of the yogas because it is the most direct method of attaining liberation through Self-realization. This is how the realization of our true nature (beyond the mind and the body) is achieved.
Self-enquiry is the culminating practice through which Self-realization (the realization of our true nature beyond mind and body) can be achieved. It is emphasized in the entire Vedantic tradition since the Upanishads and the Bhagavad Gita. Many texts of Advaita (non-dualistic Vedanta) describe it in detail, particularly the works of Shankaracharya, but also Ashtavakra Samhita, Avadhuta Gita, Yoga Vasishta and Adhyatma Ramayana.
Self-enquiry is known today mainly through the teachings of Sri Ramana Maharshi (1878-1950) The Maharshi made this direct approach available to the general public, offering it as his main teaching to any individual who was capable of receiving the teaching.
The Actual Practice…
You may wonder… how do I put Self-enquiry into constant practice? There is only one way, by turning your attention inwards, to the sense of “I am” and that which is aware of the “I am.”
Simply put; turn your attention to the source of the ‘I’ thought.
Your hand doesn’t tell you it’s yours, you feel it is. There’s no part of the body that tells you it’s yours, not even the breath or heartbeats, yet you feel they are all yours. Thoughts keep appearing in the mind, they don’t tell you they are yours, but you believe that they are – that you’re the one who is thinking. From where does your sense of I, me, mine arise?
The objective is to discover your true self; therefore your practice begins with an enquiry into your real self by simply asking, “Who am I?”
Begin by setting aside some time for quiet reflection, preferably every day. To start, just ponder this question, “if I keep referring to everything, including body, senses, thoughts and mind as mine, then who am I? What is the source of this sense of “I, me and mine?” Where does this sense of ‘I’ arise from?
Ignore intruding thoughts and everything else that distracts you; keep your attention on this ‘I’ thought, remain intent on finding the very source from where it arises. If you keep paying attention in this manner, you’ll find that all other perceptions will start fading away.
If you get distracted, you can turn inwards again by asking; ‘I got distracted, but where did this feeling of ‘I’ arise from?
Soon you’ll find that you can keep this attention on your Self (the sense of ‘I’) by asking at any time during your normal daily routine; “Who is experiencing all this? Who is aware of all this?” Follow this by paying attention to where the sense of where ‘I’ arises from. It helps if you de-focus your eyes as you enquire, de-focusing will automatically draw your attention away from all other thoughts and objects in your perception.
Take a deep breath, pausing for a moment. Pay attention to the feeling/being when the lungs are full and the breath has stopped then stay with that feeling. Focus your attention on that ‘I am’ when the breath has stopped. Now, breathe out and pause for a moment, again noting the feeling/being when the breath has stopped and stay with that feeling.
You’ll begin to notice that this feeling is the same whenever the breath has stopped, whether after breathing in or breathing out.
Continue, but do not focus on the breathing itself, and notice how that being/feeling stays in the background even while the breath is going in and out. Now put your attention entirely on this feeling/being instead of the breath. As you do this, abide in that feeling/being as it appears in the gaps, do not focus on the breathing. If your mind wanders occasionally (and it will), bring your attention back to the pause (gap) between the breath and then keep paying attention to that. Abide in the pure awareness of your “being,” for as long as you can.
Eventually, you’ll be able to continue being aware of your being even during your normal daily activities. When walking, remain with the awareness that appears before each step is taken and after, and notice how this awareness stays with you in between the steps as well.
If when meditating using a name or mantra in your mind, be aware of the being/feeling in the gap between the repetitions until you stay with that; and then ignore the chanting.
When your mind seems extremely active (cluttered with too many thoughts), remind yourself to turn your attention to the pause between the breath as outlined above.
Remember to focus not on the objects that you see, but your awareness of the seeing (or hearing, smelling, touching, etc). Continue to remind yourself that all objects in your sensory perception merely prove that you are aware; meaning you turn your focus away from the objects themselves and into the awareness that you are aware.
Be aware of your being whenever and wherever possible and abide in that awareness, know that you are only awareness, not any object that you perceive, including your body, senses, thoughts or your mind. This is not an intellectual exercise, and these guiding, reminding thoughts should be kept to a minimum, always returning to abiding in the feeling of being.
Ever wonder what makes life a joyful experience for some, while it’s a sad, often frustration filled journey for others? Is it due to their basic disposition? Is it fate or luck? Could it be Karma? These somehow seem like excuses. You are supposed to be happy, it’s your birthright – inherently you’re supposed to be full of joy and wonder. And yet for some of us, somehow, somewhere during the course of our lives, things got out of control and we are spiraled into the monotony of everyday life and find our lives filled with conflict and suffering. We are then left with the never ending pursuit of happiness, as if it exists somewhere else.
If this is indeed the case, how do we get out of this rut? How do we find our way back to that joyful and peaceful state? Well, as the old saying goes – “When you find yourself in a hole, stop digging.”
Here are five useful tips which you may find helpful on your journey to reclaim your birthright; fundamental, inherent happiness.
1st – Understand Your Problem:
The first thing you need to do is understand the root cause of your frustration and distress. Inquire as to why you are so restless and discontented? Why is so hard to return to your default state of happiness? Take a moment to pause and examine this very moment in your life and investigate your situation honestly and openly. If you do this, it is likely you’ll discover time is the root cause.
Whenever you think in terms of time, those very thoughts will bring the issue of “becoming,” into your psyche. Perhaps you are unhappy and bored with your life because you believed in an ideal or a goal to be achieved sometime in the near or distant future, and you think this will make you happy when you finally achieve it. This seeking tends to destroy the natural beauty of your life, just the way it is, right here and right now. It sabotages the wonder of the present moment and of a simple, ordinary life.
So by dropping all your ideals for a while, and just attending to your life exactly the way it is, will help you realize that happiness and joy are are as present as the nose on your face.
2nd – Learn to Live Your Passion:
One of the most important things to do in order to live a joyful, happy life is to discover your true passion and live it, passionately. If you are able do this, you will break free from the restricting clutches of society, and you’ll be immersed in doing what you really love without concern about the secular, materialistic world.
Your orientation will shift from result based to doing based, and the actions themselves will be the reward; then you will have something that can’t be lost and no one can take away from you. This unique “something” comes from deep within you.
If only all parents could learn this most important lesson. One of their biggest responsibilities is to help their child discover what it is that he or she loves to do and then provide them with the opportunity and the tools to do that without concern for success or even survival.
3rd – Establish a Basic Trust in Life:
Our faith and our trust in life will constantly be challenged and over time (if we allow it), our life will slowly be eroded away by endless failures and continuous problems, and we will be forced to strive rather than thrive. Without the establishment of a basic trust our life will be filled with worry and anxiety. How easily we can become obsessed with self-security and preservation, forcing us to rely on specific conditions for our happiness, rather than simply experiencing the joy of “being.” So instead of trusting in life and going with the flow, we become the products of fear and worry and as a result are unable to find true peace within.
When we dump burden of self-interest, a sense of great freedom and joy arise within spontaneously.
4th – Put a Stop to Isolation and Perpetual Self-Interest:
All our continual thinking about ourselves and our endless selfish activity isolates us even more from the “whole” of life. It’s like progressively building more and more walls around ourselves until we eventually find ourselves utterly alone, cut-off from the world; lonely miserable and unhappy. Change this approach by simply dropping your endless self-interest and choosing instead to live in a connected way. By uniting with all aspects of life you’ll come closer and closer to being “one” with the great play of life, and by connecting with awareness and intelligence, to both nature and all others, this will bring you to happiness.
5th – Start Meditating:
All the tips given above for being happy are really only a part of meditation. They are all based on living a meditative life. Mediation is a process which generally starts in time and then gradually transcends it. Meditation withdraws our consciousness from the superficiality of isolation (separateness), self-interest and limitation and offers it to the Spirit.
You can resurrect your inherent happiness with daily meditation, until it become habitual and seamless; so if you really want to be happy, if you really want to be at peace, then meditation is the way.
According to science, this world we live in has existed for about 4.5 billion years; spinning in space while continuously evolving, giving us life as we know it today. Suddenly, almost miraculously, something fascinating happened! Approximately 3 billion years ago, a single celled micro-organism began an incredible journey, exploding into a diverse biota of blue-green algae; commonly known today as marine or aquatic phytoplankton.
Well over 70% of our earth’s oxygen supply comes from these microscopic organisms. They possess a unique and amazing ability to utilize the energy of sunlight to drive the process of photosynthesis which in turn synthesizes oxygen…and without oxygen, life on our planet would be absolutely impossible.
Although I am using the term “blue-green algae,” (aka, chlorella and spirulina and their kin) they are actually cyanobacteria. Cyanobacteria are classified as bacteria because their genetic material is not organized in a membrane-bound nucleus. And, unlike other types of bacteria, they contain chlorophyll and use the sun as their energy source, in much the same way plants and other forms of algae and seaweed do.
So it comes as no surprise that because of blue-green algae’s evolutionary history and its longevity, a huge amount of interest and science has been directed towards aquatic phytoplankton over these past thirty to forty years. And this research is not just conducted by oceanographic and other aqua explorers. Forty years ago, when the research began, it was preliminary, mostly based on supposition and anecdotal evidence about the potential health benefits of using phytoplankton as a viable food source.
But now, the most recent findings are nothing short of incredible! Advanced molecular technology shows that these ‘plankton’, also contain an array of the most potent and powerful biological substances known to mankind; being of great benefit to our bodies as well as our earth.
Blue-green algae is unparalleled in the animal and plant kingdoms because of its biological efficiency and effectiveness, delivering the highest vitamin, mineral, and phytonutrient content per gram than almost any other substance known! These humble phytoplankton continue to amaze and inspire scientists and laypeople alike…They contain up to 60% protein by weight, compared to 22% for beef, and please keep in mind, that once beef is even slightly cooked, it contains 50% less protein leaving only 11%! Heating, frying, grilling, basically adding any high heat, even for a short amount of time, destroys almost all of the protein content found in animal and fish meats.
Another (relatively new) discovered fact, is that they are now considered a “complete” protein source; containing all nine of the essential amino acids that we cannot produce in our own bodies, and these amino acids are contained in great abundance in every single cell of these phytoplankton. Additionally they include almost every other element in the “Periodic Table of Elements;” each one in proper balance and totally bio-available to your body, almost instantly upon ingestion!
From a biological standpoint, they are the richest, most nutritionally dense food source on the planet. It’s no wonder then that people’s lives and their health have been transformed forever, when they begin supplementing with blue-green algae on a regular, daily basis!
This begs the question of why we don’t hear much about this, if only for our own health. Well, one primary reason is the harvester/producers don’t have as big a voice, lobbying power or nearly as much money, as the dairy, beef, and poultry industries have! Another reason may be that these potent micro-organisms just don’t seem as appetizing or as friendly to eat” to the modern day palate, especially when compared to most of the other things people are tempted to eat. Most people prefer their food cooked (or dead) before they eat it, even if it’s a powerful and nutritious substance that might well be the key to attaining and maintaining optimal health.
Today, some forty years later, through science and technology we’re finally discovering the truth about these “aquatic phytoplankton.” Chlorella, spirulina and other blue-green algae may just become the next “evolutionary” food, while at the same time, becoming our most effective agent for fighting disease. We currently live in a chemical world, and we’re confronted by toxins everywhere we go. Fortunately, these microscopic miracles are also known to be powerful natural detoxifiers, and purifiers; they can even eliminate radiation and heavy metal toxins from deep within our bodies, down to a cellular level.
One of the best products on the market today is E3live – a type of “wild” blue-green algae known as Aphanizomenon Flos-Aqua (AFA for short) that grows in the glacier fed Klamath Lake in Oregon, which is extremely mineral rich. E3Live, is a wild-grown, organic, USDA approved, certified kosher liquid super-food that has more blood-building, oxygen-attracting chlorophyll than any other food substance. It has every mineral, all the B vitamins including Vitamin B12 (human active) and is a complete protein. E3Live%
In addition to regular (active) yoga poses, restorative yoga has its own unique benefits and is quite useful for establishing an overall well balanced yoga practice. There are a variety of static restorative asanas (poses); each one has its own benefits and energizing qualities. Generally speaking, restorative poses relieve anxiety and stress by transporting students to a space where they can experience a deep state of relaxation. They also stimulate and soothe organs, plus they improve concentration. A restorative yoga practice is commonly recommended for calming and grounding.
With the hectic pace of daily life, it is commonplace for our sympathetic nervous systems to be in overdrive, prompting our bodies to remain in a constant state of heightened alert. Our bodies can’t distinguish the difference between the stresses created from work and actual danger such as the threat of a pit-bull attack. In order to restore it normal composure, our body needs to be able to relax and return to its natural dependence on the parasympathetic nervous system. Restorative yoga asanas support our muscles, bones and connective tissues with props so that they can relax and release built up tension. As a result of this release of tension, our nervous system sends fewer demands to our brain, our mind quiets down and our body leaves everything to the parasympathetic nervous system. When we encourage this to happen through restorative yoga our heart rate is lowered, blood pressure is reduced and our breath slows down.
Restorative poses can be used to target specific areas and each has its own unique benefits. Forward bends will tend to have a particularly calming effect. An example of a restorative forward bend is supported Child’s Pose (Balasana). The easiest way to feel the calming effects of this pose is simply to try it – all you need is a standard yoga bolster or you can use a large pillow. Position the bolster or pillow length-wise on the floor. Then, beginning with a kneeling position, you place the bolster or pillow directly in front of you between your knees, which are set at hip width apart. Lengthen yourself over the bolster and turn your head to one side and rest it on the bolster or pillow. Remain in the pose for 10-15 minutes switching sides midway through. When you come out of the asana, take note the effects it had on your energy level.
Another effective restorative pose, Reclined Bound Angle (Supta Baddha Konasana), opens the front of the body. To prepare for the pose, you’ll need to prop up the bolster on a 4 in. x 6 in. x 9 in. yoga block (set on the 6” height). Position the block about 1/3 down from the top of your bolster, which should create a gentle angle. Sit directly in front of the bolster and slowly lower down to recline, gently arching your back. Place the soles of your feet together and if your knees don’t quite reach the floor, prop them up with blankets or blocks. Some students prefer placing another blanket over their body and/or using an eye pillow to totally relax and fully experience the comfort of the pose. Allow your arms to rest along your sides, palms facing up. This is a pose of surrender, and although you might feel a bit exposed at first, after staying in the pose for just a few minutes you will develop an open and receptive disposition. Hold the pose for 10-15 minutes, then slowly and carefully roll onto your right side and assume a fetal position (if you are pregnant, roll to the left side), and then slowly push yourself up into a comfortable seated position. Again, take note of how this pose has affected your overall energy and your whole body.
Restorative yoga is a good countermeasure to offset the stressful, busy lifestyles that we all lead. Just like you always take time each day to eat and sleep, so you should arrange a 15 minute break to take time to relax with these and other restorative asanas. If you do, you’ll find your muscles will become less tight, your mind calmer and more focused, and the stress and anxiety in your life will be relieved. This is a great compliment to regular (static or dynamic) yoga asana practice.
Do a Google “Images” search using the word “yoga,” and you’ll notice most of the people in the photos are thin and fit (and most of them are women). You’ll see a thin woman on the beach in warrior pose; there’s a thin woman in front of the sunset in tree pose; and then there’s a skinny woman in a nature setting in lotus pose. This constant theme of skinny yogis isn’t necessarily wrong, and it’s hardly surprising—thin sells. But, the overwhelming number of all these yoga images is a bit deceptive, as it implies yoga is exclusive to thin, fit women, especially when these images tend to include only asanas (poses) conducive to skinny bodies.
If you’re like most people, you might well begin the get the idea that yoga and its health benefits, such as stress/anxiety reduction, improved flexibility and balance, relief from depression, pain and insomnia, plus improved fitness, are meant only for thin people, and not so much for the 63% of American adults that are overweight and the nearly 36 percent of U.S. adults who are classified as obese. This is absolutely not true! Yoga is for all types, shapes and sizes (and let’s not leave men out either), but you might just need to know how to get started.
If I’m overweight why should I do yoga?
For those people who are carrying excess weight, low-impact exercises like yoga may be more comfortable (and suitable) than other forms of exercise like running, jogging, aerobics, dancing, jumping rope, stair climbing, tennis, person-on-person contact sports, and gymnastics to name a few of the high-impact activities often recommended. And, keep in mind, most asanas can be modified to fit your body size and type.
Yoga definitely isn’t that spin class with the instructor that has a drill sergeant’s mentality. It’s not any type of “Insanity Workout.” The mental component of yoga; deep breathing, positive meditation and increased awareness, can boost confidence for people of all sizes and shapes.
How is yoga asana practice different for people who are overweight?
When overweight people consider heading to a beginners’ yoga class, one of the scariest parts is walking through the door for the first time. Just like the Google Images mentioned above, the class may be full of women who are half your size, and some of the asanas, and the pace of going through the transitions from one pose to another may be particularly challenging (if not downright daunting) for larger bodies.
If you’re overweight, you’re going to need to move slower, especially when transitioning from one asana to another. It’s kind of like a luxury liner trying to keep up with a kayak.
There are also some poses; inverted and balancing asanas, that will not work for bigger-bodied students, especially when beginning. Sometimes you may have to observe other practitioners in these poses and think, “I’m not ready for that yet.”
Nevertheless, don’t be intimidated by joining a group class, assuming you’ll fall behind and have to sit out certain asanas. Before class, call or meet with your instructor and see if they have experience with bigger students. Oftentimes the two of you can work together to prevent pacing issues and plan modifications and alternative poses instead of those that will be uncomfortable or embarrassing.
Some tips that can make yoga more comfortable for overweight students?
• Try widening your stance. In many standing postures, your feet are often supposed to be hip-width apart. But if you’re bigger than normal, it may help to spread your feet farther apart until they’re at a comfortable distance, this will help to increase balance and stability.
• Remain in touch with your body. Take the initiative to make yourself more comfortable.
• Use props whenever appropriate. If your instructor wants you to touch your hands to your toes during a hamstring stretch, don’t respond with an eye roll. A yoga strap will probably help you to eventually achieve this stretch and it may support you in other asanas, too. A yoga block can also provide support, by helping you connect with the ground. Your instructor should be willing to demonstrate the best practices for using these props.
• Be positive. Remember, yoga isn’t about competition, and it’s not about being perfect. Use yoga practice as an opportunity to connect with your mind and body.
• Don’t get discouraged. There is no overnight success, and patience is part of yoga too. There may be setbacks, but stay focused on the progress being made.
If you’re overweight, watch the following video for some inspiration…
In Sutra II.33 Patanjali says: “vitarka-badhane pratipaksha-bhavanam” and this means principles that run contrary to yamas and niyamas are to be countered with the knowledge of discrimination. When one has thoughts of violence, untruthfulness, stealing, indulgences, accumulation, lack of cleanliness, discontent by greed, and anger or delusion, the result is dissatisfaction/sorrow. In general, negative thoughts are ones that negate yama and niyama, ethical norms and individual observances. Therefore, for the purpose of attaining a peaceful mind, yoga philosophy suggests two invaluable techniques, to be applied when one is in the midst of experiencing any of the thoughts listed above. The first is cultivating the opposite, positive type of thoughts. Iyengar1 describes negative thoughts, such as, violence, falsehood, stealing, non-chastity and greed as ‘pratipaksha bhavana.’ On the other hand, the opposite of these are cleanliness, contentment, fervor or dedicated practice, self-study and surrender to the Universal Spirit, God or faith, described as ‘paksha bhavana.’ The former, negative thoughts run contrary to ethical norms or yamas, and the latter, positive thoughts, are consistent with following individual disciplines, the niyamas. For cultivating peaceful states of mind it is important to follow yamas and niyamas and that is helped by nurturing thinking that is wholesome, based on right knowledge and awareness.
There is an ancient Indian adage that compares consciousness to a lamp at the door. It shines both in the house and out into the world. It makes one aware of the external (out there) and the internal (in here) worlds. Cultivated awareness is about creating a relationship between these two. In this context, in the sutra referred to above, Patanjali reiterates the importance of adhering to the ethical norms and individual disciplines while attending to the practice of the replacing habitual negative thoughts and tendencies with positive ones, attending to the weaknesses in the body/mind by nurturing strengthening options.
The Vibrations of Thoughts…
Everyone’s body is physiologically tied to their thoughts, beliefs and attitudes. To be healthy, one needs to recognize the intimate connection that exists between the mind, body and spirit. Cultivating positive thinking is a first step in raising your personal vibration.
Recent scientific studies, and state-of-the-art scientific instruments, are being used to measure the effects of both positive and negative thinking with respect to disease and optimal health. Never doubt that negative thoughts have just as much power as positive ones. Negative thinking can slowly wear you down, resulting in a host of mental, physical and emotional problems and conditions; including poor self-esteem, depression and even illness.
Do you ever wonder how one person can succumb to suffering during a particular circumstance, while another person will thrive in the same situation? Nine times out of ten it simply boils down to their mental attitude!
Whenever you choose a thought (and your thoughts are chosen by you), your brain cells are affected. These cells continuously vibrate, sending off electromagnetic waves. The more you concentrate, focusing on those thoughts, the greater the amplitude of vibration of those cells, and the electromagnetic waves, subsequently, become stronger.
Positive thinking can raise your vibration up to 10 Hz (vibrations per second), whereas negative thinking can lower your vibration by as much as 15 Hz. These measurements come from extensive research done by Bruce Tainio of Tainio Technology in Cheney, Washington. His company developed new equipment that can measure the bio-frequency of both humans and the foods they eat. Mr. Tainio has conclusively shown that the number one way to start feeling better is to start thinking positively.
Begin by striving to establish and maintain the positive attitude that you will be triumphant in the end, no matter what the circumstances might be. To do this, first begin by observing your thoughts and recognize habitual thought patterns. Remain detached from them and pay close attention whenever a negative thought enters your stream of consciousness. As soon as you realize this is happening, immediately replace the negative thought with a positive one.
There is an old saying: “You get what you expect.” In other words, if you think you are going to fail at something, you will probably fail and the reverse is also true; if you think you’ll succeed your chances of being victorious will greatly improve. Why? Because your energy follows your thoughts and you begin to create or manifest what you desire and expect. By remaining positive you will prove to yourself and to others that you are a victor, not a victim.
Would you like to stand straighter or appear taller? Then read on, yoga can help. No matter what your actual height is, by correcting your posture you’ll add the attractiveness of extra elegance and poise. In reality, yoga is not going to make you grow, but it can noticeably lengthen your spine, improve your posture, making you look taller, thinner, and that will surely give you more confidence.
Postural problems are often caused by spending too much time each day slumped at your desk, hunched over a computer terminal at work, or driving a car. Confidently carrying yourself upright and walking with a nice stride, raises your stature in both height and overall appearance. And there are some yoga asanas (poses) that are sure to help you achieve that desired improvement and make you look slimmer, taller and more agile.
Actualizing that near perfect posture with yoga asana…
Certain yoga poses when practiced regularly will not only tend to improve/correct your posture, but they may well be the solution to help you when shedding those extra pounds off your weight chart. Hold each and every asana for a few seconds in the beginning and gradually increase the time to a minute as you progress. The longer you can retain a yoga asana in its correct form (with focused attention and proper breathing), the greater your reward will be.
Here are some asanas to practice for postural improvements…
Paschima Namaskarasana (Reverse Prayer Pose) – This asana of doing namaskar from the opposite (back) side strengthens the shoulders, shoulder blades, arms all the way down to the frontal finger joints. When you practice this pose regularly your upper back and shoulders become more flexible and strong, lengthening and straightening your spine, as well.
Marjariasana (Cat/Cow Pose) – Based on a cat’s spine stretching exercises, regular practice of Cat/Cow Asana keeps your spine supple and strong, helping to ward off any injury. It relieves any tension in your lower back, purifies the blood and increases its flow to the spine and the internal organs.
Adho Mukha Svanasana (Downward Dog Pose) – This dog-like stretching asana focuses mainly on the upper back. It calms the brain, reducing stress and depression when it’s done regularly. Downward Dog helps to eliminate back pain, insomnia, fatigue and even relieves menopause symptoms. Along strengthening the hands, legs, shoulders and calves this asana has also proven to be therapeutic for asthma, sciatica, and high blood pressure.
Urdhva Mukha Svanasana (Upward Dog Pose) – This asana greatly improves your overall posture while it strengthening your wrists, arms and spine. It energizes your chest, lungs, shoulders and abdomen while stimulating your internal organs. Regular practice firms up your buttocks.
Parivrtta parsvakonasana (Side Angle Pose with a Twist) – This asana plays an considerable role in healing, stretching and strengthening your legs, ankles, groins, chest, lungs, shoulders, spine and abdomen. Regular practice enhances stamina, improves digestion (eliminates acidity) and restores proper balance.
Purvottanasana (Inclined Plane Pose) – Done on a slanting plank, this pose strengthens your wrists, arms and legs. Furthermore, it works on your chest, shoulders and the front of your ankles. It also works well to offset fatigue.
Ustrasana (Camel Pose) – This pose centers on strengthening your wrists, ankles, thighs, groins, shoulders, spine, chest and your stomach. It’s extremely helpful in improving posture; strengthening back muscles, hip flexors and it activates the internal organs in the abdomen.