Tag: yoga

The ASANAS (poses)

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STANDING poses are invigorating. They refresh body and mind by removing tension, aches and pains. They stimulate digestion, regulate the kidneys and relieve constipation. They improve circulation and breathing. The back, hips, knees, neck and shoulders all gain strength and mobility through the practice of standing poses. Standing poses also teach the principles of correct and skeletally aligned movement. This is fundamental for the postures to become complete and for moving forward into everyday life where you can develop awareness of how to sit, stand, walk and run correctly.

CAUTIONS : Do not do standing poses if you suffer from medical conditions such as high blood pressure, heart problems or nervous disorders. Do not practice during menstruation, in the first three months of pregnancy of if problems arise in pregnancy at any point (standing poses are strenuous). Do not jump into the poses if suffering knee or back injuries or if pregnant, instead walk the feet apart one at a time (when required).

SITTING poses are calming. They remove fatigue, refresh the brain and soothe the nerves. They regularize blood pressure and aid recovery from illness. They promote healthy sleep. They fall into two categories: upright postures that involve flexing the legs into differing positions and forward bends, where the trunk bends over the legs.

CAUTIONS : Do forward bends iwth concave movements if the lower back is weak and prone to backache or if suffering from depression. During pregnancy take care to avoid strain – utilise a belt or strap to catch the feet enabling the lower back and abdomen to lift upward.

TWISTS are very effective in relieving backaches, headaches and stiffness in the neck and shoulders. As the trunk turns, the kidneys and abdominal organs are activated and exercised. This improves digestion and sluggishness. The spine becomes flexible and the hips move more easily.

CAUTIONS : Do not do twists after recent operations or if suffering stomach or abdominal problems (especially hernia). Do not practice twists during pregnancy, except for Bharadvajasana (done gently).

SUPINE & PRONE poses include two categories of posture. They stretch the abdomen, increase mobility of the spine and they open hip and groins. Some strenthen the back, arms and legs, others are restful.

CAUTIONS : Do not do these poses after abdominal operations, during menstruation or in pregnancy. Supta Baddha or Supta Virasana can be practiced with bolsters.

INVERTED poses revitalise the whole system. They take the weight from the legs, relieving strain. By inverting the body, inner organs (parts of the which are sluggish) become activated. They improve circulation and tone the glandular system. They help concentration as blood is brought to the brain and these poses are marvellous aid to sleep. Sirsana (headstand) in particular activates the pituitary gland. Sarvangasana (the plough) strengthens the nervous system and the emotions : it activates the thyroid and parathyroid glands.

CAUTIONS : Do not do inverted poses during menstruation. Do not do inverted poses if suffering from high blood pressure, heart problems, detached retina or ear problems. If suffering from neck injuries seek advice. Remove contact lenses before practicing.

BALANCING develops lightness, strength and agility. Tremendous control is achieved over the body. Muscle tone is developed. Co-ordination and concentration increase.

CAUTIONS : No balancing 12-18 months after abdominal operations, during pregnancy or menstruation. Be careful if wrists are weak or injured.

BACKBENDS are rejuvenating. They give energy and courage and combat depression. They open the chest and make the spine flexible. The arms and shoulders become strong. The mind and body become alert.

CAUTIONS : Do not practice backbends if suffering from heart trouble, high blood pressure or other illnesses nor during menstruation or pregnancy. Bad back or knee injuries can be practiced but ony under supervision.

JUMPING is exhilarating and enjoyable and develops speed, alertness and stamina

ENJOY YOUR YOGA

UJJAYI breathing / Ocean Breath

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This breath technique / practice calms the mind by focussing on the breath – the interconnectedness of SOUND and PHYSICAL movement and stillness.

Mind and body intertwined. Ocean breath moves you into a state of serenity by overriding distractions (thoughts).

With closed mouth (glottis/larynx) inspire (inhale).

Allow air to pass through your constricted throat making a friction sound, like the Ocean (or imagine that Darth Vada haaaaaa sound)

This victorious (ocean) breath is soft, whispering like the wind through the trees or the waves coming to the shore

Persistent practice can reduce BMI – can improve weight reduction – it soothes the thyroid

Ocean breath stimulates the gland responsible for metabolism – so, if sluggish, utilise this breath to inspire, lift and increase the breath action

It stimulates the Vagus nerve and facilitates a relaxed response

Focus on breathing through the nose, ensure no force is used, have patience …..

‘Proper’ Breathing

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Breathing exercises help us to control the breath, to bring a deep inner peace and a regulated flow of life energy. Many of us pay very little attention to our breath. It is important to be mindful of how you breathe for good ‘proper’ breathing revitalises the whole nervous system and brings harmony to all systems of the body and mind.

Yogic awareness of the breath can bring far reaching benefits

} decrease stress

} improve sleep quality

} increase mindfulness

} reduce blood pressure

} improve lung function

} enhance memory (cognitive performance)

} improve mental clarity

} develop lung capacity

} diminish anxiety and fear

} dissipate cravings and addictions

STOP ! CONNECT ! BREATHE

open the heart and make space – aim for a ‘state’ of self-compassion and acceptance

find a natural pace, live slower

Yoga is your guide

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It comes to us all at some point in our lives … the calling. But do we listen? do we miss the opportunity to open ourselves to new potential both physically and mentally as a human being. Yoga is a choice. You can choose to ignore the calling and carry on regardless (yoga is for everyone but might not be considered so) or you can make the decision to practice because inherent in you is the realisation that it might just bring those health benefits you’ve been searching for. If you start your practice and then continue with patience and perseverence, not setting yourself any egotistical goals just for the form of the body, but for deeper and more meaningful wisdom of health for the lifetime journey, then you begin to experience changes for the better. You return time and again to your natural built-in state of preservation and maintenance because you feel the improvements taking place in your life. Remember, you are the Guardian of your well-being, and Yoga is your guide.

Yoga With Alicia blog

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This blog offers insightful and helpful documentation for your journey into and along the path of Yoga.

My writing regarding this scientific art aims to help ease transition into a potentially more positive and healthy soul and derives from many hours, days, months and years of studying, practising and teaching. I write a fusion of Iyengar, Hatha, Bikram and Shivananda Yoga.

That said, let’s begin with Hatha Yoga the ‘philosophy of physical well-being’.

Hatha Yoga is the branch of Yoga which deals with the physical body (its care, well-being, strength and health).

It teaches a natural mode of living promoting good health together with a heightened sense of inner peace and relaxation. Results can be immediate, lasting and powerful.

The tree of HathaYoga has its roots set in being grounded, tapping in to nourishment of the earth and its core elements and to then lift, rise, grow and elevate to the skies and universe above. The wisdom of it all is unrivalled.

The Yoga Tree Swan Pose

Hatha Yoga is a form of exercise that involves three components:

  • The 1st component : ‘Asanas’ – these are a series of postures that stretch, tone and nourish flesh, muscles and bones. They promote flexibility and suppleness of joints, help soothe and balance the nervous system and improve circulation, concentration and sleep.
  • The 2nd component :   ‘Pranayama’ – this is the ‘art’ of breathing. This series of breathing exercises helps induce a feeling of relaxed calm whilst decreasing levels of stress and tension felt within the mind and body. Understanding about breath is an immediate all round general health promoter.
  • The 3rd component :   ‘Dhyana’ – this is relaxation/meditation that encourages positive thinking, sharpens concentration and increases clarity of vision. It enables the mind to open fully and to embrace all possibilities whilst encouraging the ability to reach for full human life potential.

HUMAN ANATOMY

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The human body is the most ingenious assembly of purposeful components you will ever ever find on this planet.

Beneath the envelope of skin and tissue, there are muscles, nerves, a circulatory system for blood, glands, vital organs, and above all, that marvellous system of bones called the Skeleton.

The skeleton not only supports the muscles and body as a whole, protecting those vital organs of brain and lungs but it is also responsible for our basic shape and size (although the last word in that matter comes from the muscles and subcutaneous tissue and skin).

The skeleton consists of 214 bones (which includes the six ossicles found the ears – not listed below).

AXIAL SKELETON

The axial skeleton comprises the skull, the backbone (vertebral column) and the ribs and breastbone (sternum).

APPENDICULAR SKELETON

The appendicular skeleton comprises the legs, arms (limbs) and shoulder and pelvic girdles.

The skeletal bones are classified according to their shape and formation

LONG BONES  found mainly in the limbs, fingers etc

SHORT BONES such as found in the wrist

FLAT BONES like in the shoulder-blades, skull etc

IRREGULAR BONES such as some facial bones and those of the vertebrae etc

SESAMOID BONES like those developed in the tendons of the muscles. The knee-cap is a good example.

SO:

Starting at the top we have the SKULL and the SKULL consists of the Cranium and the Face.

The CRANIUM has 8 bones which are made up of 1 occipital, 2 parietal, 1 frontal, 2 temporal, 1 sphenoid and 1 ethmoid.

The FACE has 14 bones and they are made up of 2 nasal, 2 palatine, 2 lacrimal, 2 zygomatic, 1 vomer, 2 inferior turbinate, 2 maxillae and 1 mandible

The VERTIBRAL Column has 33 bones (sometimes 34). Each separate bone is called a vertebra.

The upper 7 vertebrae (plural of vertebra) are called the Cervical vertebrae, the uppermost two permitting movement of the neck. the first cervical vertebra is called the Atlas and the second is called the Axis. Together these two bones form the Atlanto-axial joint.

Then we have 12 thoracic vertebrae. Then we have 5 lumbar vertebrae. After the lumbar comes the sacral vertebrae which form the sacrum after which comes the tail of the spine, the coccyx, which comprises of 4 (or5) coccygeal vertebrae.

Within the thoracic vertebrae we have what is known as the thoracic cage. it consists of the 12 thoracic vertebrae (already mentioned above) at the back, 12 pairs of ribs at the sides and the sternum at the front.

Uppermost in this cage we have 7 pairs of true ribs, below them, 3 pairs of false ribs and then 2 pairs of floating ribs.

The true ribs (pairs 1-7) are attached directly to the sternum, the false ribs (8-10) are attached indirectly to the sternum (by means of cartilage extending from each rib to the one above and then ribs (11 and 12) are not attached to the sternum in any way (hence the term ‘floating’).

Above this we have the shoulder girdle: the left and right Clavicle (collarbones) and left and right Scapula (shoulderblades).

In isolation in front of the throat rests the hyoid, a small bone.

Attached to each side of the shoulder girdle we have the upper body limbs, otherwise known as the ARMS. Nearest the shoulder is the upper arm bone, the Humerus and then for the lower part you find the Radius and Ulna, placed side by side. Then moving on to the Wrist and Hand, these bones are: The 8 bones of the Carpus, the Navicular (Scaphoid), Lunate (Semilunar), Triquetral, Pisiform, Trapezium, Trapezoid, Capitate and Hamate. Then there 5 Metacarpals (the bones between the fingers and wrist) and then the 14 Phalanges which form the Thumb and 4 Fingers.

BELOW the WAIST we have the PELVIC GIRDLE and this consists of the 5th lumbar vertebrae, the sacrum, the coccyx at the back and 2 Innominate bones which encircle the remainder of the region.

Moving on to the LEGS : You have the Femur (Thigh Bone), the Patella (Knee Bone), the Tibia (Shin Bones) and the Fibula (placed alongside the tibia).

Bones of the FOOT are: 7 tarsus bones, the Calcaneum (heel), Talus, Navicular, Cuboid, 3 Cuneiforms, the 5 metatarsals, and then the 14 phalanges forming the toes.

JOINTS

A joint (or articulation) is a union of two or more bones.

There are 3 main types:

1.Fibrous (immovable) – a fixed joint allowing no movement whatsoever, i.e the joints (sutures) of the flat bones of the skull, like the teeth in their sockets etc.

2.Cartilaginous (slightly moveable) – in this joint the surfaces are separated by some intervening substance such as cartilage … i.e the intervertebral joints of the vertebral column with their intervertebral discs of fibro-cartilage.

3.Synovial (freely moveable) – the ends of the bones forming the joint are covered by hyaline cartilage. ligaments are necessary to bind the bones together, and the joint cavity is filled with synovial fluid and is enclosed by a capsule of fibrous tissue.

Varieties of Synovial Joints:

1.Gliding – small bones of the carpus etc

2.Ball and Socket – hip and shoulder joint

3.Hinge – elbow joint

4.Condyloid – wrist joint

5.Pivot – atlanto-axial joint

6.Saddle – joint between the trapezium and first metacarpal bone (thumb)

IMG01104-20130401-1947

IMG01105-20130401-1947

Biostrata ……….. continues 7

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Mind is intelligence, awareness, consciousness, perception, mind exists in and with everything. It is the inherent and most basic quality of active prana. Therefore you will see that the human body, being made up of prana and displaying infinite complex behaviour patterns, is also Mind.

Consciousness makes us see ourselves sometimes as ‘bodies’ and other times as ‘minds’.

It is always the observation (the point of view) which changes, not that which is being observed, and so it is, with every single one of us human beings, we can all be observed as mind, body or spirit.

Now upon having gathered the knowledge of all of the above we can now look at the true nature of Mind and consider too the 3 sections it is divided into …. Conscious, Subconscious and Unconscious.

The human ‘conscious’ mind belongs to the Sensory Stratum, the ‘subconscious’ and ‘unconscious’ belong to the Cellular Stratum, with the ‘unconscious’ reaching all the way down to the Pranic Stratum (after passing through the molecular and atomic strata too).

The conscious mind possesses a number of faculties, ‘Consciousness’ being just one of them.  Consciousness (otherwise termed ‘Awareness’) is introspective and results from exclusive components which make up a unit, i.e the consciousness of ‘cells’ and/or ‘molecules’ and the intelligence displayed therein of those components/units.  When awake and fully conscious, we rely on the combined consciousness of all cells for our normal functioning, together all combinations give us our Awareness.  During sleep however, ‘sensory’ consciousness can become ‘patchy’ as not all cells are still functioning, some have suspended their activities. Sensory experience (in sleep) is fragmentary and incomplete and inclined to seem slightly less ‘real’ than that of the fully awake sensory consciousness. Hence the phenomenon ‘Dreaming’.

All levels of the Biostrata need each other, no one level can exist without the others for this is all about a progressive, unifying process in the development of inert Prana to Human Being.

Communication throughout the Biostrata is strictly from one stratum to the adjacent stratum so it is not possible for say, the Sensory Stratum to communicate directly with the Molecular Stratum, the communication must pass through all intermediate strata wherever the communicating strata are not adjacent with each other. This communication is much the same as any form of communication, whereby it is an influencing of awareness of one entity, reaching out to the awareness of another.Usually this communication is for one of two reasons. Either for controlling the units of another stratum, or for the purpose of being controlled by the units of another stratum.

Consciousness is unique, it belongs to one unit and is its inherant part. when a number of units of one stratum unite they constitute a ‘complete’ unit in a higher stratum and thereby produce a ‘collective unit consciousness’ .. i.e another ‘one exlusive unit’.

Awareness (Human Consciousness) is the ‘agent’ for all communication in the Sensory Stratum, it is not only a ‘receiver’ susceptible to other strata but it is also a ‘transmitter’ which has capability of influencing all units of its own, and other, strata.

The Human Consciousness is better able to communicate with strata below its own level rather than the levels above and this makes it more understandable to us how we can appreciate being ‘stuck’ in the Sensory Strata, often unable to progress upwards to the Spiritual Strata. Consciousness marks the extent of our singular development within the Biostrata, having ascended from the Pranic Stratum and being made up of units of the Cellular, Molecular and Atomic Strata, you will understand that when any unit of the Sensory Stratum is communicating with units of the lower strata, it is indeed actually communicating with parts of itself.  Whenever we use our physical apparatus such as moving limbs or swallowing morsels of food we are communicating within the Cellular Stratum, making appropriate cells action and respond in accordance with our wishes, and those cells composed of molecules and atoms are all receiving communication from the Sensory Stratum, continuing, automatically, down and down the entire number of components until the Pranic Stratum is reached and all necessary communication has been actioned.  You will recognise for instance, when you are hungry, you are made aware of this by Sensory Consciousness, it is a message from the Cellular Stratum telling you (human consciousness) that you must eat. Therefore these are the busiest lines of communication, the interchange of influences between the Sensory Stratum and all strata below.

If you take yourself to your current level of Sensory Stratum you might think that communication on this level is the easiest but alas, even with all the lines of help brought about by Post, Radio, Telephone etc there still remains some of the most difficult, if not impossible obstructions regarding communications between human beings on a Sensory Level.

When a human being (one unit of the sensory stratum) communicates with another human being it is possible for there to be awareness of who is the receiver and who is the transmitter, both can occupy consicousness at the same time, however, when one human is communicating with another, what has to be remembered is that communication is happening with a ‘separate’ consciousness and therefore, this is not as easy as communication with one’s own component cells.  If you have little understanding of your own Sensory Self and all parts below (and above if possible) then you will have greater challenge in communicating with other conscious beings (especially if they have little or no understanding of their development).

Finally, to reach up and communicate to the strata above proves the most challenging and is probably the Sensory Stratum units’ upmost difficult communication. When a human being ‘reaches up’ it is doing so into the ‘unknown’ and the awareness is that of the actual reaching rather than of which level is being reached.  The Spiritual Stratum is intuitive and when the Sensory Stratum does manage to communicate with the Spiritual Stratum it receives intuition and inspiration. Human consciousness must expand and transcend the Sensory Stratum if it is to successfully communicate with the Spirit and the Godhead of the Biostrata. Only when Human consciousness has made itself receptive by negating the significance of all sensory stimuli can it expand, can it reach up, can it communicate with a unit of the Spiritual Stratum and thereupon receive Intuition and Inspiration.

Yoga Nature

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Yoga is a Science. It is an Art. It is an Order to which every boy and girl, man and woman can adhere toward in their lifetime to become healthy and whole.  Dedication, discipline and direction are all required to bring oneself from infancy to healthy normal maturity.  During all stages of growth, maintenance of one’s general health and well-being requires self-control and perseverance.  An understanding of the self will lead to the development of mind body unification and ultimately physical welfare.  The science of Yoga encompasses all aspects of ‘how to’ gain a normal state of health. It is profound, there are foundations to be laid, it is a way of life.

The fundamental birthplace of Yoga teaches the path of a natural mode of living.  On this modern planet in which we inhabit, this can prove challenging. Can we return to ‘Nature’?  Have we time to turn our view away from the dazzling mad rush of modern civilisation? Fashion and Social ambition demeans and befools us. In short, it controls us. The repercussions thereafter, obliterate us.  In the cradle of Yoga, one can receive nourishment, warmth and protection. In your Yoga practice you gain first, nature, second, nature, third, nature.  A return to whence it began.

The ordinary way, true earth, natural magnetism, is still with us.  The most vigorous races of the world still live, still inhabit this wondrous earth, as they have done for centuries.  They require little other than what nature gives. This last remaining vital force is bestowed on us all.

Attention now, to the self, is inherent.  It is how nature, and all living beings, will survive.  Observation and awareness to ‘natural magnetism’ and ‘vitality’ will teach all that a Yoga Nature and the answers therein, will show earth’s way.  The Earth is like a battery, charged with magnetism and ready and willing to give forth its strength to all beings. Apply the ‘test of nature’ to all theory and know that it has valuable ‘order’ and is a trusted friend.

Seeking to maintain a healthy, normal, natural body? Assume the title of ‘Yogi’, reverse the trend of ignorance, and endeavour to lead the Yogi plan of physical life.

One can be loyal, as far as possible, to the continuous practice of Yoga, in order to gain insight and experience of Nature’s plans and methods. All systems and techniques within Yoga will indicate how to reach normal functions of the body.  With this adherence followed, a natural state of health and well-being can be achieved.  Yoga’s key note is ‘Health’ and its main purpose is to help all conform to a standard of healthy living.  That which keeps a human healthy can make an unhealthy human healthy.  Yoga (and all branches thereof) exploits a sane, natural, normal and healthy manner of living, and if followed, will benefit all. Yoga stays close to nature and advocates a return to natural methods of life in preference of those which mislead us into obliteration.

Yoga will demand your attention and observation and will teach you how to take command over your rebellious self. Yoga will call to action your responsiveness, your ‘will’, and will show you how to do everything you can to achieve health and well-being.  Yoga will re-ignite your belief in the Intelligence behind all Life. Engagement with the great Life Principle will allow us to survive, to all be well within our bodies.

Put your yearning for something new into Yoga practice; through this you will get a good fair start on the road to the knowledge you seek.

Yoga and Premenstrual Syndrome

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Premenstrual Syndrome (PMS) is experienced by all women at one time or another during their lifespan. It is still unknown as to why such symptoms as headaches, stomach cramps, breast tenderness, bloating, weight gain and irritability occur, however through the realms of Ayurveda and Homeopathy, the physicians therein believe that lifestyle factors which disrupt the body’s natural rhythm, creating hormonal imbalances play a significant part in generating all symptoms. Lack of exercise, bad eating habits, overworking, tension, stress, travel and difficulties in relationships will all contribute to cyclic patterns of anxiety, mood swings, emotional turbulence and depression, which all equate to PMS.

Gynecologist and obstetrician, Dr.Guy Abraham developed a classification system for PMS back in 1980. Four types grouped PMS, Type A (Anxiety) often accompanied by mood swings and irritability. Type C (Craving) would result with headaches, fatigue and sugar cravings. Type D (Depression) would have results in the region of memory loss and confusion and Type H (Water H2O retention) would result in weight gain, tender breasts and bloatedness (not to mention the further psychological distress that attaches itself to weight gain and negative body image). Any woman could suffer any combination of any of the above, with symptoms altering with every menstrual cycle depending on the earlier lifestyle factors mentioned earlier plus hormone fluctuations and dominations.

Based on the four main types of PMS outlined above there are self-help measures recommended.  Specially selected Yoga positions will provide not only immediate relief for the discomfort of PMS but will give continual opportunity for inner renewal and long-term benefits in reducing (and in some cases eradicating) all symptoms therein.

Yoga Postures for Type A (Anxiety) : The Corpse Pose, The Crocodile, The Child’s Pose All three of these are simple relaxation poses. In turn they will allow the mind to focus inward and relax deeply and completely whilst focusing the breath on the organs such as the abdomen, pelvis and back muscles.

Yoga Postures for Type C (Craving) : The Bow, The Bridge (modified) These two postures will stimulate blood flow to the abdomen and pelvic areas thus helping to regulate sugar levels and metabolism. Further within these 2 poses the ovaries, uterus and abdominal organs will be stretched and toned. Performing these positions will increase energy and lift the mood bringing with it a sense of rejuvenation and relieving of carbohydrate cravings. This type of PMS will translate the need for glucose to that of the need for sugar and/or chocolate (which contains magnesium which is needed to normalize glucose metabolism) however, unrefined sugar and chocolate have the side effect of a ‘let-down’ feeling, fatigue and headaches.

Type D (Depression) : Upward Facing DogThis dog posture is excellent for stimulating both the front and back of the body and bringing renewed strength to the lumbar and pelvic area. Gazing upward together with stretching skyward help counteract the downward pull of gravity, and that too of depression.

Type H (H20 Retention) : Wide-Angle Pose, The Plough                                                                                                                Gentle inversions help relieve and reverse the effects of water retention, especially in the feet, ankles and lower legs. Blood and energy circulation is stimulated, the entire pelvic region is opened and energized thus counteracting swelling. Care is to be taken to not do full inverted postures whilst on your menses.

All of the above postures, practiced regularly, during and in between the menstrual cycle, will all contribute to lessening the discomfort of PMS symptoms.

Om/Aum

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om

Om/Aum is the ultimate Mantra (repeated sacred word).

Aum/Om has its own symbol

it represents the conscious, the subconscious and the unconscious in everything

The word Om is mighty and omnipresent.

It is believed that Om is the ancestor of Amen.

 

Om emphasises balance.

Paramahansa Yogananda states: ‘the infinite potencies of sound derive from the Creative Word, Aum, the cosmic vibratory power behind all atomic energies’.

Any word spoken with clear realization and deep concentration has a materializing value. Loud or silent repetition of inspiring words has been found effective in Coueism (a method of self-help stressing autosuggestion) and similar systems of psychotherapy. The secret lies in the stepping-up of the mind’s vibratory rate.

Molecular vibration never ceases. Inherent tendencies are equal to the sum-total of impressions/stimuli that you imbibe, which then live on in the mind. Repetition of creative sound is the greatest stimulus that can be given to the spirit, by repeating the Om/Aum mantra, one is keeping great company with one’s own mind. Light enters, ‘the self’ will become manifest.

With AUM, the first letter A is the root sound, the key, pronounced without touching any part of the tongue or palate. The second letter, U rolls from the very root to the end of the sounding board of the mouth. The M, and third letter represents the last sound in the series, being produced with the lips closed. With this in mind it becomes clear to see that Om(Aum) represents the whole phenomena of sound-producing and shows all possibility and range of word making, it is in short the matrix of sound and nature.