There are two major types of Diabetes:. Type 1 Diabetes, (aka juvenile Diabetes or insulin-dependent Diabetes), is a disorder of the body’s immune system where there is no production of insulin, and Type 2 is where the pancreas does not produce enough insulin.
The practice of yoga is effective as a preventive measure and also to treat Type 2 Diabetes, where the causes are attributed to life style and stress.
Type 2 Diabetes is rapidly becoming one of the most common, debilitating, diseases in the United States. Type 2 accounts for 90% to 95% of all diagnosed cases of Diabetes.
Diabetes is now responsible for the deaths of more than 350,000 Americans every year, and it slowly destroys the bodies of those who survive. For 90 percent of the roughly 14 million people who are develop Type II diabetes, the onset will have begun in the prime of their lives. Diabetes is known to cause complications such as blindness, kidney failure, stroke, heart disease, hypertension and circulatory disorders (often leading to amputation of toes, feet and legs) and ultimately may cause premature death.
As the development of this chronic disease becomes more common, more and more Diabetics are turning to complementary and/or alternative therapies, such as yoga practice, to treat the disorder. And for those who have developed Diabetes (especially type 2), yoga is definitely worth trying. Although there isn’t one particular asana (pose) that will work as a magical cure, there are quite a few that will stabilize digestion, assimilation and absorption of foods, and assist in the proper elimination of wastes and toxins from the body.
Caution, before embarking on a mission to begin a regular Yoga practice it’s always best to find a certified yoga instructor and have an initial consultation with them regarding your condition, because there are some asanas that can be counterproductive (even harmful) for people with diabetes – e.g.; poses that involve crossing the legs may constrict blood flow to the lower legs, ankles and feet. For someone with diabetes a personalized protocol is often necessary since each Diabetic is unique and their physical requirements must be treated on an individual basis.
The doctors in the US are among the best in the world when it comes to treating trauma, and curing and preventing various infectious diseases. But, ironically, chronic diseases like Diabetes have them stumped. They try their best, although they are able to keep Diabetics alive with insulin and/or other prescription anti-diabetic medications. Unfortunately, long-term use of these medicines will create complications of their own. Maybe it’s time to consider a natural, non-drug way to not only to reverse diabetes, but also to prevent its future occurrence.
Diabetics all know (or at least they should) that daily exercise helps control blood sugar and improves circulation (poor circulation is a major complication of diabetes). Although the how this actually works is not completely clear, but nonetheless, exercise does reduce the amount of insulin required to maintain normal blood sugar levels. For some of the most fortunate adult onset diabetics, proper diet and exercise may be all that’s required to regulate and maintain normal blood sugar, but for the vast majority, either oral medication or insulin injection is necessary to keep them alive. Then there are those who are able to control blood sugar with diet and exercise but as they age, they also begin to require prescription meds.
The practice of therapeutic yoga asana is effective not only as a preventive measure but can also be used to treat Type 2 Diabetes, where it has been shown that the primary causes are attributed to life style, eating habits and stress. There are certain asanas that have a remedial effect upon various organs and glands throughout the body. Those particular poses that benefit the pancreas and its functional components are of the utmost interest to diabetics (and pre-diabetics). By learning the correct application of these asanas one can reverse diabetes.
Most suitable are the backward bending postures such as…
- *Ardha Chandrasana (Half-Moon pose).
- *Bhujangasana (Cobra Pose), Salabhasana (Locust Pose).
- *Poorna Salabhasana (Full Locust Pose).
- *Dhanurasana (Bow Pose).
- *Ustrasana (Camel Pose).
These postures stimulate the pancreas, as they exercise the erector spinae (deep muscle in the back), latissimus dorsi (broadest muscle in the back), obliques (side abdominals), deep intertransversarii (pairs of small muscles on each side f the spine and the posterior abdominal wall. Also, most of these postures cause the internal viscera (organs) to stretch, which brings stimulation to the pancreas and other glands and organs that otherwise receive no tend to lay dormant.
Other postures to consider are…
- *Dandayamana-Bibbaktapada Pashimotthanasana (Standing Separate Leg stretching Pose).
- *Ardha Kurmasana (Half Tortoise Pose).
- *Sasangasana (Rabbit Pose).
- *Janushirasana with Pashimotthanasana (Head-to-Knee with Stretching Pose).
These will provide stimulation and rejuvenation to the cells of the pancreas and other endocrine glands via compression. Compression of these glands, followed by release and relaxation, causes an increased volume of highly oxygenated blood to reach them, down to a cellular level, bringing nourishment that rejuvenates any and all atrophied cells.
By using therapeutic yoga asana as a treatment the normal functioning of the pancreas and other glands of the endocrinal system are restored. When these glands begin to function properly, the individual is on their way to being cured of the diabetic disorders and their health is gradually restored to an optimal level. Perhaps a natural cure for Diabetes isn’t too much to hope for! After all, Diabetes is an age-old disease that has been treated successfully in the Eastern part of the world by methods we here in the West are just beginning to try, let alone understand. It may seem amazing to Diabetic sufferers, but therapeutic yoga asana has been shown to control diabetes for Type 1 Diabetics when insulin levels have been reduced significantly, to control diabetes for Type 2 Diabetics even after any external medication has been eliminated, and to prevent and heal the damage from the complications caused by diabetes, utilizing the body’s own healing power.
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Although Chronic Fatigue Syndrome (CFS) can be debilitating, people who suffer from it report, first and foremost, that they experience profound fatigue that no amount of sleep or rest can relieve. It causes an assortment of non-specific symptoms including weakness, impaired memory, and fatigue (for no apparent reason), often accompanied by loss of concentration, varied muscle pains, headaches, sore throat, insomnia and apathy. The list of symptoms is also sometimes diagnosed as fibromyalgia because it’s often difficult to distinguish between fibromyalgia and Chronic Fatigue Syndrome. Researchers and specialists are still trying to determine the differences. Some experts believe they are two completely separate illnesses sharing many similar symptoms and others feel they are different aspects of the same disorder. To complicate matters even further, a significant number of people with fibromyalgia also have CFS and vise versa. Possibly the simplest explanation of the difference between fibromyalgia and CFS is that with the former, pain is the most predominant symptom, while with CFS, extreme fatigue is the most predominant. The science of yoga may be able to offer a cure, or at least substantial relief for those with CFS, filling the gap where conventional medicine falls short. Yoga tends to address the root of the problem, instead of exhausting the body further, as traditional exercise techniques might. Yoga restores the energy in the body that is necessary for it to heal itself. Yoga does this primarily through gentle, restorative asana, pranayama, and meditation for effective relaxation, all of which, when combined, provide a much needed balance of stimuli and rest. Doctors, scientists and many other researchers don’t really know why yoga helps people with CFS, but some yoga students and instructors believe they do and they cite the following reasons… When dealing with CFS the thought of any movement at all might seem excruciating, but gentle, restorative asana can help direct energy into parts of the body that are lacking life force. Begin by using bolsters and pillows, yoga blocks and any supports you deem helpful to guide you through the asanas. This will make you practice feel more like nurturing than the abrupt movement associated with “exercise” that will drain the body. Balasana (Happy Baby Pose), Shavasana (Corpse Pose), and Viparit Karani (Legs-up-the-Wall Pose) are wonderful asanas to start with if you don’t feel like moving at all. Over time, and as you start to feel improvement, you can slowly add more challenging asanas, but always practice them in small doses to prevent overly fatiguing an already tired body and mind. Note: Forward bend poses soothe the nervous system by allowing energy to flow into the spinal column while increasing blood flow and oxygenation to the heart, head and muscles. Remember, a gentle approach (supported when necessary) is the most effective when practicing the following asanas. Two simple, gentle forward bend asanas known to help relieve CFS symptoms. 1. Adho Mukha Svanasana (Downward-Facing Dog) promotes blood flow to the head, neck, and heart. 2. Uttanasana (Standing Forward Bend) soothes the nervous system, gradually increases blood flow to the brain, and releases the tension of the respiratory muscles of the neck, trunk and shoulders. Additionally, lying over cross-bolsters in varying positions helps to stimulate the nervous system in a subdued way and increases blood circulation to the adrenals, thyroid, and kidneys, which are a storehouse of energy. With the science of yoga, dedicated practice, and self-love, CFS can turn from an unpleasant daily experience to slowly vanishing thing of the past. Of related interest, click on: Combating Fibromyalgia *Rae Indigo is ERYT500 “Now that is the wisdom of a man, in every instance of his labor, to hitch his wagon to a star, and see his chore done by the gods themselves.” is a famous Ralph Waldo Emerson quote urging everyone to aim high and have lofty aspirations. But suppose we actually raise the level of our aspirations even higher and aim for the very highest achievement possible in life, and “Hitch our wagon to infinity!” Before all the non-duality “pundits” start questioning if “purpose” is really necessary let’s just consider the notion that if there is any purpose at all to life, then it is Self-realization, awakening to the eternal Self (aka Atman – pure consciousness), or to put it another way for those of a religious disposition, it is to find God within. Compared to this everything else seems immature. So, we should make the most of this opportunity. It really doesn’t matter if you believe in reincarnation or not, this particular life holds a golden opportunity for us to achieve the highest possible purpose of human life. For all those who do believe reincarnation is real, it is apparent how very precious and rare human birth is, and for all those who believe there is only one “go ‘round,” Then it would surely be a injustice to yourself to waste this opportunity. But, either way, since we’re here anyway, why not set our sights for highest high. Here is a list and description of 5 major obstacles that commonly prevent us from fulfilling our great journey to Self (or God) Realization. Major Obstacles to Spiritual Awakening (Self-realization): 1. Ignorance: Spiritually, what is meant by ignorance is that most people are simply not aware that they actually have an infinite, divine aspect which can be recognized and then fully abided in. There are many who will be surprised that there are sages living today who have awakened to their Infinite nature and lived life from that realization. If you are one of these people, what you need to consider is that there is this possibility, and then explore your inner blockages and obstacles in order to discover if there is any truth to this assertion. If we outright reject this claim that this aspect of our being exists, it doesn’t matter to life or anyone else, it only means we’ll miss the whole purpose and meaning of our birth. By waking up, or attaining the state of Self-realization, we will finally be free from delusion, and able to fully express our true self and live the life we were inherently destined to live. 2. Compromise: There are times in life when compromise is the fair thing to do, but spiritually how we approach compromise in our lives means taking a closer look at Divine (or universal) laws. They dictate we don’t settle for less. When we compromise ourselves spiritually we are not using our spiritual gifts to the fullest. Sometimes it means we’re squandering those gifts, and not compromising can sometimes be really hard, but nobody ever said that doing the right thing spiritually would always be easy; although, ironically everything seems to fall into its rightful place when Self-realization is the underlying theme of our lives. So, let this great work begin, lighting your way forward to the truth. 3. Confusion: It’s hard to say which is worse, the ignorant or the confused, but most likely it’s the confused. They are the ones who have good health, they are aware that Self-realization is the true purpose of life, they have the right necessities (food, clothing and shelter), but they find excuses to chase after other things (mostly material) endlessly. This begs the question, what is wrong? At least the ignorant were clueless; they simply did not know any better. At some point or another we are all bound make this mistake, and oftentimes repeatedly. And perhaps we even ask ourselves, what the hell am I doing? So confusion means we lose sight of the fact that the true purpose of life is Self-realization, awakening, and enlightenment. This needs to be the guiding force of our life. 4. Laziness: Being lazy is just pathetic. Those who are ignorant don’t know any better, the confused are trying to build castles in the sand, but what in the world are lazy folks doing? They know what is at stake, have plenty of idle time plus good health, but are just mindlessly wasting their limited opportunities. There are endless forms of mindless, distracting entertainment to keep them drugged and serving the purpose that secular society demands. From this the lazy must break free in order to be free. Make some effort, show a bit of willpower, turn off the TV, stop browsing the web, following the mainstream media nonsense, and then infuse some balance into this life. If the lazy will only begin to gather momentum and break the cycle of inertia, they will be unstoppable. 5. Impatience: Achieving the highest goals in life is not going to be easily accomplished overnight. We currently exist in an instant gratification society, are being subliminally trained to become quite an impatient lot. This can be easily seen not only in the use of medical drugs for muscle building, weight loss, pain relief, etc., but also in our love relationships, when intimacy and romance are bypassed in favor of sex. This impatient attitude has seeped into the spiritual arena as well, and we need to realize there are no shortcuts to Self-realization; we will have to stay on the path for as long as it takes. Without losing sight of the goal, we may still enjoy the journey. Summary: Two valuable keys to awakening are meditation and yoga. And again it is stressed that this awakening is the real reason for human birth. Even though enlightenment has absolutely no material value, without it, life itself has no true value. If (or when) we decide we don’t want to have lived such a meaningless life, we need to wake up and claim our inherent birthright of knowing that we and the divine are “One.” This is union, and this union alone is the true and real purpose of yoga. *Rae Indigo is ERYT500 It is often quite confusing for those interested in beginning a regular yoga practice to choose from all the yoga studios online. Which style of yoga would be best suited for them, can be a major concern. Before they figure out which class they’d be most interested in taking, they need to know what the differences are. Discounting Bikrams, which is controversial (besides, all Bikrams is hot yoga, but all hot yoga is not Bikrams), the differences between the other styles aren’t so clear. Hatha and Ashtanga yoga may appear to the novice as the same style, but yet they are often found to be very different when put into actual practice. Let’s start with Intensity Hatha yoga is often used as an umbrella term that encompasses all styles of physical yoga practice, including Ashtanga, but yoga studios that typically promote the slower, gentler yoga classes are known as Hatha yoga. These less challenging classes are generally considered more appropriate for beginners. Even though Hatha classes are commonly taught at a relatively low intensity level, it is still best to speak with each individual instructor beforehand to decide if the class is right for you. Some yoga instructors teach Hatha yoga classes at a more strenuous level than others. Some studios assign a numerical value to the difficulty level, such as 1, 2 or 3, with level 3 being the most demanding class. Flow (or pace) In Sanskrit the word for flow is “Vinyasa” and this determines the difference between Hatha yoga and Ashtanga yoga in terms of the class’s structure. Whenever you see the word Vinyasa or flow added onto the end of the class or studio name, this probably means that you will be moving from Asana (posture) to asana without stopping (or in a flow). This is usually the way Ashtanga yoga is taught. Hatha yoga, on the other hand typically goes into one asana, holds the pose, and then comes out of it after a determined amount of time. With Hatha yoga there isn’t any transition between each asana as there is in Ashtanaga yoga classes. Primary Objectives of Hatha Yoga Hatha yoga practice focuses on perfecting the asanas and doing pranayama (breath control), to increase the flow of prana (life force) through the nadis (channels throughout the body through which the prana flows). Prana is similar to the concept of chi (or Qi). Pranayama is the scientific practice of first controlling and then directing the prana through breathing exercises. Hatha works to balance increase this flow of energy. Asana and pranayama practice are part of Ashtanga yoga as well, but they are only two of the “Eight Limbs” (aka branches or objectives) of Ashtanga. So basically, when you join a Hatha class it means that you will get an easy, gradual introduction to the most basic yoga asanas and then strive to perfect them. It’s unlikely you’ll work up a sweat in a Hatha yoga class, but you probably will end up leaving the class feeling taller, looser, and more relaxed. Posture is also usually improved. Primary Objective of Ashtanga Yoga A student or practitioner of Ashtanga yoga not only works on asanas and pranayama but also all the other six limbs which are; yama (the do not’s), niyama (the do’s), pratyahara (withdrawal of senses), dharana (concentration), dhyana (meditation) and Samadhi (bliss or effortless meditatio). The Yamas & Niyamas are yoga’s ten ethical guidelines and are the foundation of skillful living. Pratyahara is a means of withdrawing all sensory perceptions. Dharana, dhyana and samadhi are connected, being successive stages which lead to enlightenment. Today, Ashtanga yoga is based on ancient yoga teachings that were popularized and brought to the West by K. Pattabhi Jois in the 1970s. It’s a more rigorous style of yoga that follows a specific sequence of postures similar to Vinyasa yoga (both styles links every movement to a breath). Ashtanga performs the exact same asanas in the exact same ordered sequence. This can a hot, physically demanding practice and you will break a sweat. Summary… Hatha Yoga has become the most popular style of Yoga in the United States. It focuses on the physical well-being of a person and teaches that the body is the vehicle of the spirit. There are lot of different Yoga Styles that have their roots Hatha Yoga, but all these styles strive to balance the mind, the body, and the spirit through the asanas, although the emphasis sometimes varies. Some put the emphasis on the strict alignment of the body while others focus on the coordination of breath and asana. Ashtanga yoga may be the perfect yoga for those who want a serious workout. Students and participants move through a series of flows, sequencing from one asana to another in order to increase strength, flexibility and stamina. This is not for beginners or anyone who taks a casual approach to fitness. Ashtanga Yoga Practice involves performing challenging sequence of poses with Ujjayi Breathing and vinyasas (a flow of postures). “Power Yoga” is based on Ashtanga. *Rae Indigo is ERYT500 It’s time to give a little support to the yogis in the age old “yoga versus exercise” debate. A recent study shows 20 minutes of yoga beats out 20 minutes of aerobic exercise for overall positive effect on the brain’s cognitive abilities. Studies conducted by researchers at the University of Illinois at Urbana-Champaign are soon to be published in the Journal of Physical Activity & Health as a peer-reviewed article titled “The Acute Effects of Yoga on Executive Function“, and will summarize their findings in regard to yoga’s effect on cognitive processes (I.e.; working memory, reasoning, problem solving, attention, planning, etc.). The study involved 30 non-yoga practicing undergraduate women who participated in 20 minutes of Hatha yoga, accompanied by meditation and deep breathing as well as 20 minutes of “aerobic activity” like running on a treadmill. For most, worse than having to run on a treadmill for 20 minutes was the required test afterwards. Researchers had participants do cognitive testing following both the yoga practice and the aerobic exercises to measure working memory and inhibitory control (attention span). And surprisingly (or not), yoga beat the pants off aerobics, especially when it came to brain function. Lead researcher Neha Gothe (currently a professor of kinesiology at Wayne State University) told the Daily Mail: “It appears that following yoga practice, the participants were better able to focus their mental resources, process information quickly, more accurately and also learn, hold and update pieces of information more effectively than after performing an aerobic exercise bout.” This in opposition to when the participants, in Gothe’s words, “showed no significant improvements on the working memory and inhibitory control scores” after the 20 minutes of jogging or walking on the treadmill. Now all the scientists’ light bulbs light up because this is cause for further research and investigation. Edward McCauley, co-author of the study and director of the Exercise Psychology Lab where the research was conducted, notes: “This study is extremely timely and the results will enable yoga researchers to power and design their interventions in the future. We see similar promising findings among older adults as well. Yoga research is in its nascent stages and with its increasing popularity across the globe, researchers need to adopt rigorous systematic approaches to examine not only its cognitive but also physical health benefits across the lifespan.” Of course this is a small (but ground-breaking) study, and there is much more to be explored about the effects of not just physical yoga poses, but the meditation and breathing components of most Western yoga practices (this would be for guys, too). So regardless, this is good news! News, that most students of yoga probably already knew? And besides, you can simply nod your head and smile the next time your runner/jogger friends talk about how amazing their “runner’s high” is and how they don’t really need to do yoga because running is their meditation. (No offense meant for runners. Yoga students love endorphins, too!) The study does conclude that more research needs to be done on non-traditional, mind-body exercises like yoga (and tai chi, for example) and just how much they seep into the rest of our daily activities when out of the studio or off the mat. “The breathing and meditative exercises aim at calming the mind and body and keeping distracting thoughts away while you focus on your body, posture or breath,” Gothe told the Telegraph. “Maybe these processes translate beyond yoga practice when you try to perform mental tasks or day-to-day activities.”
About Self-Enquiry… 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. *Note: If you wish to learn more about the subtleties of Ramana Maharshi’s teachings, the following books are recommended reading: “Be As You Are” by David Godman, “The Path of Sri Ramana Part One” by Sadhu Om, and Sayings from Sri Muruganar’s “The Garland of Guru’s (Sri Ramana Maharshi’s) Sayings”(click on title to read these e-books). “The only true and full awareness is awareness of awareness. Till awareness is awareness of itself, it knows no peace at all”…Sri Muruganar 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. Of related interest, click on: The Importance of Meditation to Yoga Practice Regular yoga practice can help greatly in the reduction of belly fat (superficial or subcutaneous fat) and fat deposits within in the body (visceral fat). Both these types of fat compromise our ideal appearance, but the visceral fat surrounds our internal organs, finding it way into our blood vessels (including the heart) and can pose some serious problems, even inhibit their function. Superficial (subcutaneous) fat is often considered a “good fat” It’s the same type of fat, that covers the face, arms, hips, and thighs. It can be pinched between the thumb and fingers and has certain health benefits, but only when it’s controlled. There are several dynamic moves which can be added to the asanas which help in the reduction of the belly fat, such as twists and elongations. Surya namaskar (Sun Salutation) helps to provide exercise for the whole body and helps the stomach to be free itself of fat while at the same time toning the body. Surya namaskar helps to improve flexibility of the spine and makes the limbs more flexible. While toning the entire body it burns extra cholesterol deposited around (and inside) the belly region. Deep breathing exercises help to burn extra fat which is deposited around and in various organs of the body. Stomach lifts up and down along with proper breathing exercises show exceptional results in relatively short amount of time. Now, on to some beneficial asanas… • Marjarasana (Cat Cow Pose) – Cat cow pose is sometimes referred to as simply the Cat pose. It’s another of the most effective yoga stomach exercises. It’s easily performed by beginners and leaves you feeling open and stretched. This is one of the few yoga stomach exercises that is safe for pregnant women. Move your body with your breath while performing this exercise for the best results. Benefits: Cat cow pose is one of the best yoga stomach exercises for conditioning the abdominal muscles and increasing flexibility of the spine. It tones the abdominal wall and massages the internal organs. The exercise also helps clear out emotional baggage. • Bhujangasana (Cobra Pose) – This baby backbend can help compensate for all those hours spent hunched in front of a computer. Be patience as you learn the proper foundations of this pose, such as how to work the legs, pelvis, chest, arms, and especially the belly. Benefits: Greatly assists in keeping the dorsal spine elastic and strong. Backache due to overstrain can be thus relieved. Also, helps considerably in reducing abdominal fat. • Navasana (Boat Pose) – The body comes into a V-shape, balancing entirely on the buttocks. In different variations and traditions, the arms legs and torso may take different positions.You may perform the boat pose with or without the assistance of yoga props. Benefits: This asana strengthens the abdominal muscles, the legs and the lower back. It is said to relieve stress, improve digestion and aid the abdominal organs: kidneys, thyroid, prostate and intestines, plus
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. According to results of a study published in the Journal of Women’s Health – “Yoga is beneficial for those planning to quit smoking”…And, this is no longer conjecture but a scientifically proven fact. Yoga is a good complementary therapy for cessation of smoking. The leading preventable cause of death worldwide is addiction to nicotine. Nearly 6 million people die each year as a result of cigarette smoking, both from direct tobacco use and/or exposure to second-hand smoke. Smoking is associated with a host of adverse health related conditions such lung cancer, chronic bronchitis, heart disease and stroke, to mention a few. In addition to these health consequences, nicotine use contributes too many troublesome effects on social and psychological well-being of smokers as well as non-smokers. Research has shown that 70% of smokers who attempt to quit do so without the use of evidence-backed programs and 90% of those will relapse. Cessation programs are readily available to smokers, but they remain largely under-utilized, mostly because smokers are unaware of them. In order to bolster cessation attempts and ultimately increase success rates, smokers need to be made aware that safe, effective, and accessible means of quitting are available and yoga is certainly one of them. Yoga has shown great promise in helping smokers to end their addiction because it deals with emotional stress while at the same time reducing the nicotine withdrawal symptoms that commonly arise. The hassles of trying to quit smoking… Although there are effective strategies for smoking cessation quitting can still be tough. The onset of nicotine withdrawal symptoms such as irritability, anxiety, depression, headache and insomnia are often quite difficult to manage. Therefore, most smokers fail in their attempt to quit smoking successfully. It is important to realize that quitting smoking is not one day affair but the result of good planning, a focused approach and a well controlled mind. Yoga can help overcome the obstacles most smokers encounter when they begin a smoking cessation plan. According to American Public Health Association, yoga based intervention, with an emphasis on meditation and the help of an experienced practitioner, can manage emotional stress and help cope with the various withdrawal symptoms that are bound to arise after quitting smoking. Quitting smoking is emotionally and physically challenging, but thankfully, yoga practice has the power to address both these issues. How yoga helps to cope with nicotine cravings… A regular smoker’s body is habituated to receive doses of nicotine multiple times during the course of a day and that leads to nicotine dependency and addiction. When you stop smoking, the body generates its own reactions due to the absence of nicotine and this is what’s commonly known as ‘nicotine cravings’. Finding ways to deal with tobacco cravings is the biggest challenge you’ll face when you are trying to quit smoking. Fortunately yoga is there to calm the mind, control frequent mood swing, promote a sense of patience, increase your ability to listen to your body and enables you to exercise a greater sense of control. For instance, whenever a strong tobacco craving strikes, deep breathing exercises and yoga asana can help immensely to deal with stress, resulting in a reduction of the urge to smoke. Using yoga to combat mental/emotional stress… Some people have a harder time then others when quitting smoking. The frequent nicotine carvings that are associated with smoking cessation usually provoke a state of anxiety and stress. Yoga practice, as a complementary stress-reduction technique, helps to combat mental/emotional stress. The study referenced above states that yoga practice reduces perceived stress, negative impact, and anxiety among women smokers who want to quit. Yoga practices including regulated breathing, and focused attention are known improve mood and promote inner peace. Yoga also helps to restore lung health… Everyone knows that smoking has a devastating impact on your lungs and their functioning. However, regular practice of yoga is a practical way to take care of your lung’s health. Yoga opens the lungs and stimulating lung tissue, improving their functioning capacity. Restoration of lung health subsequently helps to improve success rates for those determined to quit smoking. Yoga Asana
Chronic Fatigue Syndrome – Yoga Eases the Weariness
Doctors often think people with this mysterious disorder are lazy, or have some form of hypochondria, but that doesn’t help relieve the symptoms of extreme tiredness and low energy. Most doctors do agree however that CFS sufferers need to move away from a sedentary lifestyle and they generally prescribe different types of exercise. The problem here is that those with CFS have little motive to engage most traditional exercise regimes, and some are downright resistant to giving them a try, due to the discomfort they experience. Subsequently their lowered physical status often results in mental sluggishness, further complicating things.
Obstacles to Spiritual Awakening (Self-realization)
Hatha or Ashtanga Yoga? A Beginning Student’s Dilemma
Brain Function – Yoga VS Aerobic Exercise…
Practicing Self-Enquiry in Daily Life
Are You Happy? If Not, Here’s Some Tips…
Got Belly Fat? Yoga Asana Can Help!
Positive Thinking, the Power of Thoughts and Patanjali
Want to Quit Smoking? Yoga Can Help!