# 69 - It’s About Feeling Good

Unlike other measured workouts, where we count the number of reps or miles run, at the end of our yoga practice, we talk about how good we feel, not how many postures we have practiced today. The longer the holding times, the more delicious the stretch, greater the endorphin release, and higher the rush. Especially as we age, there really is no comparison for the steadying effect that a dizzying yoga practice brings to our daily life. So don’t just move – experience the simple joys of safe release; s.t.r.e.t.c.h.

# 68 - Daily Yogic Schedule

A typical day begins with six supine stretches, cold eyewash with eyelids open, three OMs of varying combos under a cold shower, and one uddiyana bandha routine that I attempt to hold for 30 seconds. Formal practice includes three rounds of sun salutation, basic breath control (lower abdomen/ chest/ throat) to revive and rejuvenate the insides, and a flowing circuit of simple stretches that consistently target major muscles, glands, and organs. At the end of it all, I treat myself to the queen of all yoga postures – the ubiquitous shoulder stand, holding times for which fluctuate between 2 and 20 minutes.

# 67 - Yoga Stretches for Gym Moves

Compacting of major muscles at the gym are typically followed by simple counter stretches, so that the body experiences a sense of balance at the end of a workout. There are simple stretches for various gym moves - ab crunch vs hasta uttana (standing)/ bhujanga (prone); leg curl (double) vs pada hasta/ paschimothana/ bala gopala; dumb bells vs trikona; low back extension vs kati chakra (standing)/ hala (supine); leg curl (single) vs uthita pada (standing)/ janu sirsa (seated); abductor crunch vs garuda; latt pull (upper body) vs parsva kona namaskara; leg extension (double) vs supta vajra; tricep press down vs gomukha; leg extension (double) vs kapota; wide squat vs baddha kona; chest press vs matsya; dead lift vs supta parivritta.

# 66 - The Goodness of Salads

Eating salads is effective so long as we do not classify foods such as egg salad, pasta salad, and potato salad as being part of the salad category. At the same time, eating a limited amount of our favorite foods, even unhealthy ones, can be therapeutic. The important thing is to eat until we feel just right inside, not until our plate is empty. This can happen only when we practice conscious eating for inner wellness.

# 65 - Begin With the Body

Asana practice is just the beginning of our spiritual healing. Once we learn to control physical movement, monitor the breath, and open up our hearts, we instinctively open up our minds to our own weaknesses and the goodness of others. We learn to appreciate the joy in little things, and to respect the privilege of good health. Most of all, we learn to forgive ourselves, and in the process we learn to appreciate others.

# 64 - Muscle Memory

All muscle groups are interconnected – when one is stretched, another is strengthened. For example, upper body side twists help stretch and tone obliques and strengthen diaphragm; arm stretches tone triceps and lubricate rotator cuffs; chest openers expand pectoral muscles and refresh intercostals; isolated leg movements that mobilize hip extensors release hamstrings and tighten quadriceps; upper and lower back bends strengthen latissimus and gluteals. A total workout is one that involves body and mind in total harmony with breath and focus.

# 63 - How the Body Moves

Understanding the topography of the human body is key to knowing how the system works. Postures that include bending and unbending of knees enhance flow of synovial fluids to help lubricate knee joints. Chest openers enhance lung capacity and improve airflow. Stretches that apply pressure to the lower abdomen aid digestion, regulate bowel movement, and maintain healthy functioning of regional glands and organs. Upper body inversions help re-activate thyroid, liver, pancreatic function, while simultaneously refreshing pineal and pituitary glands.

# 62 - Moving the Body to Still the Mind

Postures that involve controlled stillness help stabilize any erratic rush of blood flow to the brain. Full back bends contract and tone extensors of the spine, while forward folds contract and tone spinal flexors; both strengthen the back. Compacting the lower extremities involves tightening of sphincter muscles in the pelvic region. Forward folds involving whole upper body help stretch and strengthen back of thighs.

# 61 - Body Breakdown

When air intake is insufficient, or food intake is surplus; when hygiene is inconsistent or blood circulation is inadequate; the body is unable to function naturally at optimum levels, and the result is a body breakdown. Nourishing regions of the body with diet, breath, water, and movement ensures optimum functioning of glands, organs, nerves, and muscles for a more healthful lifestyle.

# 60 - How the Body Works

Calcium is needed for bones, iron for blood, and protein for muscles. Glands produce hormones to boost the immune system; and lungs transport fresh air to various parts of the body. While the small intestine carries nutrients in liquid form, the large intestine absorbs water and minerals.

Glands and organs need nourishment too. Besides transporting oxygen, blood carries various nutrients to different parts of the body. Circulation is therefore of utmost importance, and we all know that conscious movement enhances circulation of blood. And here is where yoga can help.

# 59 - The Domino Effect

The human body is an engine that needs a lot of tlc. The food we eat and the air we breathe gives us the energy to power this engine. When organs are refreshed, glands are re-vitalized, and muscles are re-trained, the body produces an inner heat that uses up excess calories.

But like all engines, our body needs to be fed, cleaned, watered, and aired from time to time to stay functional. The various systems are so inter-dependent that, when one fails, others are impacted too. That is why it is vital to develop a routine that mobilizes the whole body.

# 58 - Adrenalin vs Endorphins

Adrenalin and endorphins may be considered the masculine and feminine hormones - the yin and yang of feel-good juices. The first provides an instant rush and as steep a fall; the second is more of a slow release of energy that lasts much longer. During our youthful years, we typically tend to seek out activities that offer a temporary high. Youth gives us the physical strength to tolerate the extreme lows that follow immediately after such intense highs.

As we age, we long for consistency in the way we feel about ourselves, and seek out those activities that help us stay in this safety zone for longer periods of time. This is why many of us seek the blissful state that yoga seems to offer us in our later years (blessed are those who have discovered this path at a younger age). With its value added breath, postures, and meditation techniques, the age old practice of yoga brings us to a state of mind that seeks no return.

# 57 - Life is a M.O.P. (Matter of Perspective)

According to one of my favorite yoga teachers in New York, yoga helps us discover our feminine side, although the way it is packaged in the Western world makes us feel that yoga is for women only. Truth is, yoga practice not only helps us re-discover our refined (and therefore more gentle/ feminine) side, it also explores our inner potential to its greatest depths.

My local grocer had a very honest response about why he did not practice (or acknowledge practicing) yoga, despite being wholly aware of its multi-faceted benefits. "People will think I’m gay…" he replied ruefully. Little did he know that the opposite was probably true, or that yoga could help him face his worst fears with a winning smile.

Must we fear our gentler side so much that we leave our unexplored potential untapped to the very end? Is it not more relevant to leave this form with fewer regrets? More importantly, does it really matter what people think if the upside is better health?

Life is a M.O.P. - so let's clean it up before it cleans us out.

# 56 - Focus Points in 48 plus/ Supine Stretches

The following list serves as a general guideline of focus points in the various ailment specific (supine) stretches from the 48 plus sequence:

42. viparita karani/ legs-up-the-wall - lower back

43. hala/ plough - base of throat

44. bala gopala/ happy baby - upper back

45. matsya/ fish - eyebrow center

46. sethubandha/ bridge - base of throat

47. supta parivritta/ supine twist - upper abdomen

48. pinda/ spinal rocking - lower back

# 55 - Focus Points in 48 plus/ Prone Stretches

The following list serves as a general guideline of focus points in the various ailment specific (prone) stretches from the 48 plus sequence:

35. ashtanga namaskara/ eight limbed salutation - lower abdomen

36. bhujanga/ cobra - lower back

37. salabha/ locust - lower back

38. nava/ boat - upper abdomen

39. dhanura/ archer’s bow - front of chest

40. manduka/ frog - upper abdomen

41. danda/ staff - lower back

# 54 - Focus Points in 48 plus/ Seated Stretches

The following list serves as a general guideline of focus points in the various ailment specific (seated) stretches from the 48 plus sequence:

20. marjaria/ cat – pelvic

21. ustra/ camel - lower back

22. supta vajra/ supine diamond - pelvic region

23. shashanka/ rabbit - forehead

24. ardha matsyendra/half spinal twist - upper abdomen

25. marichya/ ray of light - upper back

26. janu sirsa/ head to knee - base of throat

27. paschimottana/ seated forward stretch - lower back

28. gomukha/ cowface - back of chest

29. kapota/ pigeon - pelvic region

30. maha mudra/ grand gesture - lower back

31. paripoorna nava/ full boat - lower abdomen

32. badha kona/ cobbler - pelvic region

33. mala/ garland - pelvic region

34. supta namaskara/ supine prayer - eyebrow center

# 53 - Focus Points in 48 plus/ Standing Stretches

The following list serves as a general guideline of focus points in the various ailment specific (standing) stretches from the 48 plus sequence:

1. hasta uttana/ raised arms - base of throat

2. pada hasta/ hands-to-feet - lower back

3. utkata/ thunderbolt - pelvic region

4. trikona/ triangle - lower abdomen

5. vira bhadra/ brave warrior - pelvic region

6. vira bhadra kona/ warrior angle - upper abdomen

7. tirianga/ reverse inversion - upper back

8. ugra/ fierce - lower back

9. ardha chandra/ half moon - base of throat

10. kati chakra/ spinning wheel - back of chest

11. vriksha/ tree - eyebrow center

12. tuladanda/ balancing scales - eyebrow center

13. uthita pada/ raised foot - back of chest

14. nataraja/ cosmic dancer - base of throat

15. garuda/ eagle - back of chest

16. uttana/ standing forward fold - lower back

17. parvata/ mountain - base of throat

18. ashwa sanchala/ equestrian - eyebrow center

19. parsva kona/ prayer twist - upper abdomen

# 52 - Why Focus is Important

It helps to remember that where the mind goes, energy flows. When we focus internally on various points in the body during posture practice, we channel fresh energy to that region. But when we plant our external focus on a single point ahead of us, we are attempting to improve our balance by zoning out ancillary thoughts. Concentrating on body parts that require greatest effort often helps us face our fears; while deep exhale helps us ease into postures more gracefully. It would help us to remember that, since each body is built differently, focus points may sometimes vary by ability. As a general rule of thumb, we would send our focus to that region of the body which needs our greatest attention.

Nevertheless, in ailment specific sequences, it is prudent to direct our attention to body parts that are impacted in specific ailments – i.e. knee joints for arthritis (of the knees), chest region for asthma, lower abdomen for constipation, upper abdominal region for diabetes, eyebrow center for hypertension, lower back for lumbago, pelvic region for piles (hemorrhoids), and back of upper thighs for sciatica.

# 51 - Sun Salutation Chant

The sun salutation sequence is a simple, flowing circuit of ailment specific stretches which is completed in one fluid motion that takes less than a minute.

The sound OM in this sequence is used liberally in praise of the sun:

om hram, mitraya namaha (salutations to the friend of all);

om hrim, ravaye namaha (salutations to the shining one);

om hroom, suryaya namaha (salutations to he who induces activity);

om hraim, bhanave namaha (salutations to he who illuminates);

om hraum, khagaya namaha (salutations to he who glides through the sky);

om hraha, pushne namaha (salutations to the giver of strength and nourishment);

om hram, hiranya garbhaya namaha (salutations to the golden cosmic self);

om hrim, marichya namaha (salutations to the rays of the sun);

om hroom, adityaya namaha (salutations to the son of Aditi, cosmic mother);

om hraim, savitre namaha (salutations to the life stimulating power);

om hraum, arkaya namaha (salutations to he who is fit to be praised);

om hraha, bhaskaraya namaha (salutations to he who leads to enlightenment).

If for no other purpose, this is an effective silent chant that helps achieve consistency in our hold times during posture practice. For a higher spiritual understanding, these word meanings may help greatly.

# 50 - The Mystery of OM

As we observed in blog entry #23, OM is not a word unto itself; it is a tri-syllabic sound (the length of a+u=m) represented by a Sanskrit letter or symbol (just as sounds in other languages are represented). This tri-syllabic vibration underlines the conviction that “where the mind goes, energy flows”. OM is therefore a reverberation that is self contained enough to revive inner organs and glands with fresh oxygen that is carried through the arteries to various body parts through routine physical movement, and the conscious channeling of fresh air through the arteries.

# 49 - Sun Salutation and Ailment Prevention

When perceived with common sense, each one of the eight postures in the sun salutation sequence helps prevent one or more of the eight common ailments by targeting a different part of the human body. For instance, the first posture (prayer position or namaskara) helps still the mind by holding the body upright and keeping the mind calm, thereby alleviating hypertension; posture number two (hands raised or hasta uttana) expands the chest muscles/ pectorals to help delay asthma symptoms by improving lung function; posture number three (pada hasta or hands-to-feet) helps alleviate constipation by massaging the lower abdomen; posture number four (ashwa sanchala or equestrian) involves bending and unbending of the knees, thereby helping prevent arthritis; anal sphincters are controlled in posture number five (danda or staff) to help prevent piles or hemorrhoids; posture number six (ashtanga namaskar or eight limbed salutation) helps optimize pancreatic function in the upper abdominal region, thereby delaying the onset of diabetes; strengthening of lower back muscles in posture seven (bhujanga or cobra) prevent lumbago; and posture number eight (parvata or mountain) helps stretch hamstring muscles, making them supple enough to alleviate sciatic pain.

# 48 - Yoga Confusables

Although languages are logical, many Sanskrit words used in yoga postures tend to be confusing. Latin being an acknowledged derivative of Sanskrit, root words in both these language sound similar to one another (and therefore to English). So an easy way to remember names of postures is to recall core words every now and then. For instance, hasta is hand, and uttana means up (hasta uttana = hands-raised); pada is foot (so pada hasta = hands to feet); tri is three and kona is corner (trikona = triangle); vira is brave (hence virabhadra = brave warrior); ardha means half, while chandra refers to the moon (so ardha chandra = half moon); supta is supine, and vajra or vaira means diamond (supta vajra = supine diamond); maha is great, and mudra means gesture (so maha mudra = grand gesture); paripoorna is very full, (and pari poornanava = full boat); ashta is eight and anga is limb (ashtanga namaskara = eight-limbed salutation); finally, bandha means connection or that which binds (hence sethu bandha = bridge).

# 47 - Yogic Breathing and Breath Locks

Eight popular yogic breath techniques in the prevention and healing of various common ailments are as follows - ujjayi (victorious) for asthma, shitali (horizontal cooling) for diabetes, shitkari vertical cooling) for lumbago, brahmari (bumble bee) for hypertension, shanmukhi (seashell) for sciatica, anulom-vilom (alternate left-right nostril) for piles or hemorrhoids, bhastrika (bellows) for constipation, and kapalbhati (shining skull) for arthritis. There are three kinds of yogic breath locks – jalandhira (of the throat), uddiyana (of the abdomen), and moola (of the pelvic base).

# 46 - How Ailments Are Connected

It has been scientifically proven that many ailments are related to one another in some way. Of the eight common ailments (arthritis, asthma, constipation, diabetes, hypertension, lumbago, piles/ hemorrhoids, and sciatica), some affect the body (manifested by constipation), while others afflict the mind (manifested by a hypertensive state). For example, high cholesterol levels may lead to diabetes; chronic constipation often causes migraines; and an attack of asthma raises anxiety levels, potentially causing a hypertensive state. Nevertheless, it is also a proven fact that positive attitudes to diet, breath, and exercise have a direct impact on human health. Yoga attempts to supplement this philosophy with a holistic approach to various sattvic diets, ailment specific breathing techniques, and effective stretching.

# 45 - Chakras or Energy Centers

There are seven primary vortices of energy that form the core of our activity. These are called chakras, or wheels of energy that keep the body in motion. Each chakra or energy center in the human body relates to one bodily function. Base chakra is called mooladhara (excretory system); lower abdominal chakra is swadishtana (digestive); upper abdominal chakra is manipura (endocrine); the chakra at the base of our throat is jalandhira (respiratory); eyebrow center is ajna chakra (pituitary); and crown of head represents sahasrara chakra (cranial). Anahata or heart chakra is central to all else, and is linked to our emotions.

# 44 - Preparation for Tendon Stretching

Some basic stretches that help loosen the body in preparation for yoga practice are:

Neck roll - move neck from side to side in gentle semi-circular motion

Shoulder roll - rotate shoulders back and forth, connect elbows from behind

Knee roll - feet together, gently bend knees and rotate left and right

Wrist roll - flex wrists up, down, sideways; stretch, fold fingers into fist, release

Thigh flex - cross left thigh over right, turn upper body to left; reverse sides

Ankle flex - move ankles up, down, sideways; stand on toes, then on heels

Side stretch - heels together, toes apart, arms overhead; sway torso sideways

Back stretch - hands on buttocks, knees together, inhale deep and lean head way back

Forward stretch - hands on hips, knees slightly apart, exhale fully, fold from hip

Body balance - twine fingers, turn palms out, raise arms high, stand on tiptoe

# 43 - Yoga Complements Medicine

The fact that regular yoga practice helps prevent many common ailments is proof that yoga is in addition to, not instead of other forms of health initiatives. So it should really be identified as a complementary discipline, rather than an alternative science. Think about it - what is so alternative about stretching that will not allow for a peaceful co-existence with other forms of fitness and preventive healthcare? Yoga is quite simply a self contained discipline that involves breath, focus, diet, relaxation techniques without excluding other forms of preventive healthcare. Yoga helps prep mind, body, spirit in tandem harmony. It includes all forms of physical and mental discipline, and explores spiritual terrain at an individual pace.

# 42 - Yoga Myths, Facts, and Trends

Some of the foremost myths about yoga appear to be the following:
myth 1: yoga is a cult, with severe rituals -
fact 1: a cult is ritualistic, and has a leader; yoga has no rituals other than discipline, and has no leaders - only masters.
myth 2: yoga is for women only -
fact 2: the best known contemporary masters of yoga are men - bks iyengar, pattabhi jois, tt krishnamachari, and tkv desikacharya are just the tip of that iceberg.
myth 3: yoga means giving up eating meat -
fact 3: although meat fibers improve muscle strength, a vegetarian diet has natural fibers that improve elasticity.
myth 4: yoga helps us lose body weight -
fact 4: yoga may help lose inches due to muscle toning, but it also primarily monitors body weight by optimizing bodily functions.
myth 5: yoga should be practiced only by slender people -
fact 5: although being slender and/ or naturally flexible help the stretch process, technique and flexibility of mind help even heavy set people stretch as deeply as anyone else.
myth 6: yoga is just a less intense form of exercise -
fact 6: yoga includes breath, focus, relaxation - all of which require intensity of purpose; in fact, low impact tendon stretches in yoga can actually cause an internal sweat.
myth 7: yoga chants have religious overtones -
fact 7: although some practitioners may occasionally choose to take this to a spiritual level, the internal echo in repetitive sounds simply help clear the mind of negative debris.
myth 8: yoga is an esoteric/ erotic practice -
fact 8: because yoga is inclusive rather than exclusive, it may help improve sex life just as any other physical activity might; but the primary purpose of yoga practice is preventive healthcare.

# 41 - Yoga is About Spinal Health

All yoga is about spinal health. Although there are over 50 better known styles of yoga practiced around the world today (each similar yet distinct in their own way), most of them have a common goal - that is to improve mental, physical, and spiritual wellbeing by offering strategies that enhance spinal health with breath, movement, diet, and relaxation. A structured approach to preventive healthcare forces us to be responsible for our own pain or progress. Blog entry # 9 observes that, when companies offer incentives for preventive healthcare, we are all healthier, happier nations. Insurance claims are low, and premiums are lower; morale is high, and productivity is higher. Yoga works on one simple premise -when the body is well, all is well.

# 40 - Fear of the Unknown

Occasionally, the fear of the unknown keeps us from making progress. yogaxpress seeks to eliminate these fears – it is a mobile stretch clinic that takes yoga to the people, and attempts to clear the cobwebs that may keep some of us away from this ancient discipline. It simultaneously addresses eight common ailments of mind and body. In a simple bedside manner, yogaxpress helps de-mystify myths, highlights facts, and monitors trends in yoga. For those who do not yet have faith in the preventive healthcare benefits of a daily yoga practice, it offers simple ways to help address everyday imbalances, in the hope that eventually they too will see the light.

# 39 - Various Styles of Yoga

Names given to systems, techniques, styles, or variations by contemporary masters include iyengar yoga (initiated by bks iyengar) using props for posture alignment; yin yoga (promoted by paul grilley) is a yoga of stillness; kripalu yoga is meditative and healing; jivamukti yoga (by sharon gannon and david life) includes chanting and meditation; bikram yoga (promoted by bikram chaudhary) is practiced in an enclosed heated room; anusara yoga (introduced by john friend) is a gentle, flowing style of healing yoga; sivananda yoga (named after swami sivananda), includes diet and relaxation; ishta yoga (developed by alan finger) includes tantric chanting and meditation; satyananda yoga (named after swami satyananda) involves selfless service; and svastha (developed by a.g.mohan) aims to improve physical health.

# 38 - Tributaries of Yoga

Other tributaries of yoga include swara yoga (yoga of the breath), karma yoga (yoga of good deeds), bhakti yoga (yoga of devotion), kundalini yoga (rising energy yoga), dharma yoga (yoga of kindness), kaivalya yoga (yoga of healing), ananda yoga (yoga of joy), gnana yoga (yoga of knowledge), hasya yoga (yoga of laughter), & raja yoga (yoga of mind/ meditation). On the other hand, the spiritual progress attained by each person is directly related to the level of dedication at every stage, because yoga exists at various levels: mantra (repetitive healing chants/ aural - emotional level), yantra (repetitive geometric forms/ visual - mental level), and tantra (repetitive pelvic stimulants/ sensual - physical level). Trataka or candle gazing on the other hand, helps entice overactive minds into the porous fabric of inner silence.

# 37 - Hatha vs. Ashtanga Yoga

Contrary to popular western belief, there are only two main kinds of yoga – hatha and ashtanga. Hatha yoga is more austere, and involves a severe kind of physical penance where postures are held for a longer period of time. When postures transition gracefully from one to the next, they are referred to as hatha vinyasa (a perfect example is the sun salutation, and its 12 variations). Ashtanga yoga on the other hand has eight tributaries as the name suggests (in Sanskrit, ashta = eight; and anga = limb/s). The eight limbs of ashtanga yoga are iyama (social discipline), niyama (personal discipline), pranayama (breath control), asana (posture practice), pratyahara (withdrawal of senses), dharana (concentration), dhyana (meditation), and samadhi (superconscious/ transcendental state).