Pratyahara, the Sense of Sound and Hearing

by Ram 

In a Tunnel by Melina Meza

"Deafness separates us from people" —Helen Keller

In my last post Pratyahara and Healthy Aging, I introduced the topic of pratyahara and defined the term as “Using our our senses with total/complete awareness.” It is through the five senses that we bring in impressions into our mind and body thereby absorbing the world around us. Thus, we are what we eat, smell, see, hear and touch. Since our five senses serve as portals or gateways into our body, mind and consciousness, it becomes very important to be aware of what we are drawing in through the five senses. If we absorb harmonious impressions, we will in turn be healthier. If we take in that which is unhealthy, the mind and body suffer. Thus, physical and mental instability can arise if we bring on low-quality sensory impressions.

The sense of sound is perceived by the ears and through these sense organs we bring in the sounds of the environment. Sounds can have profound effects on our physiology. Ask a person who is living in a war zone and being exposed continuously to high decibel sounds of machine guns or bombers flying overhead. Compare that to the sounds of your breath during a yoga session or to soft sounds of nature. While the former can result in a pathological condition including profound hearing loss, the latter uplifts our mind and spirits.

Hearing loss is a major public health issue and is the third most common physical condition after arthritis and heart disease. Approximately 20 percent of adults in the United States experience some degree of hearing loss, with aging and chronic exposure to loud noise being the two most common causes. There exists a strong relationship between age and hearing loss. Age-associated hearing loss (aka presbycusis) is characterized by changes in the inner ear, which deteriorates as the individual gets older. While the loss may be mild or severe, it is permanent and irreversible.

Other causes of hearing loss include ear-trauma, damage/injury to the ear, infection, common cold, or earwax buildup. Furthermore, hearing loss is often accompanied with severe ringing in the ears (tinnitus) that in itself is very discomforting. In addition, degeneration or loss of function in the vestibular system (the part of the inner ear that is responsible for movement and sense of balance) can lead to balance deficits. Abnormalities in balance function can result in vertigo (sensation of spinning) or disequilibrium (sensation of being off balance and resulting in frequent falls). When balance is impaired, an individual has difficulty maintaining an upright orientation.

Since sound is a form of energy wave and we are all affected by what we hear, we need to be aware of the nature and kind of sounds and create a harmonious auditory environment around us. Other preventative measures to keep the ears healthy include yoga and pranayama, which provide immense benefit to the ears and sense of hearing.

Many traditional yoga poses are focused on balancing the body and the mind. When looking for beneficial yoga poses for the ears, we need to focus on asanas designed to increase balance, including but not limited to standing balancing poses like Tree pose (Vrkshasana), Extended Hand-To-Big-Toe pose (Utthita Hasta Padangustasana), and the Warrior poses, especially Warrior 3 (Virabhadrasana 3). If you have a hearing loss that is associated with spells of dizziness, you need to modify your yoga practice and also avoid holding the poses very long.

In his recent post Dizziness and Yoga Baxter provided tips regarding do’s and don’ts of specific poses to relieve vertigo. If the hearing loss is due to an acute infection, poses such as Downward-Facing Dog offer relief by releasing pressure from the ears. Plow pose (Halasana) aslo offers a host of health benefits, including potentially relieving sinus pressure. Notice that in these poses the heart is higher than the head; as a result these poses increase the blood flow to the head which can help restore ear health. For beginners or for people with existing ear issues like pain or pressure, I would suggest doing the above with suitable props. Check Nina’s extremely informative post All About Supported Inverted Poses on supported inversions where she discussed the above-mentioned asanas and other poses using suitable support .

Additionally, pranayama (deep breathing exercises) can help alleviate pain or ringing in the ears associated with tinnitus. In his recent posts Tim McCall described Bhramari pranayama and  Anuloma-Viloma/Aternate nostril breathing. In addition to its immense benefits on the heart and toning down the agitated mind, the role of these pranayama techniques is described in classical texts for in relieving problems associated with the ear and the sense of hearing. Pranayama can be done in conjunction with the yoga poses mentioned above., however, I prefer doing pranyama at the end of a yoga session to achieve greater benefits and relaxation.

Whatever options you choose to keep your ears and sense of sound intact, remember that the power of choice and the power to control our environment that surrounds us lies within us. Let us use this power and surround ourselves with a healthy auditory environment. I am reminded of notable German physicist G.C. Lichtenberg’s famous quote:

"What a blessing it would be if we could open and shut our ears...."

Pratyahara and Healthy Aging

by Ram

Fern by Melina Meza

In the Yoga Sutras by Patanjali we are introduced to the eight rungs/limbs/steps of yoga whose practice helps us to develop attention as a tool to discriminate between ignorance and awareness and between truth and illusion, which is the means for liberation or enlightenment. Pratyahara is rung five of the eight rungs. Verse 2.54 in the Yoga Sutras describes Pratyahara as:

sva vishaya asamprayoge chittasya svarupe anukarah iva indriyanam pratyaharah

When the mental organs of senses and actions (indriyas) cease to be engaged with the corresponding objects in their mental realm, and assimilate or turn back into the mind-field from which they arose, this is called pratyahara. —trans. by Swami Jnaneshvara.


Check any commentary or text on this topic and the term “pratyahara” would be defined as “withdrawal of senses.” However, the concept of withdrawal of senses may be difficult to comprehend for I have witnessed a few teachers in some of the yoga teacher’s training gently brushing off this topic. During the course of her blog interview with Nina and Shari when asked about how she adapted her yoga practice through peri-menopause and menopause, Judith Laster remarked, “As I entered peri-menopause, I noticed a definite shift of my interest. It was as if a natural pratyahara was taking place.” Ever wondered what Judith meant by that statement?

Personally speaking, “withdrawal of senses” does not appeal to me. In this present world, staying with a family, raising kids and paying college tuitions, doing our jobs and facing challenges at work, etc. all require the coordinated usage of the five senses. One cannot withdraw the senses from our daily life’s duties unless we give up on everything and retire to the mountains. So I like to define pratyahara as “using our senses with total/complete awareness.” Our five senses serve as portals or gateways into our body, mind and consciousness. We are what we eat, smell, see, hear and touch. It is through these senses that we absorb the world around us. If we take in harmonious impressions through our senses, we will in turn be healthier. If we take in that which is unhealthy, the mind and body suffers. If we are not aware about what we draw in through our senses, it can lead to physical and mental instability. The human body and mind can survive on low-quality sensory impressions but it cannot thrive. In order to maximize life potential, each person must learn to live harmoniously with their environment through the five senses.

Most of us are familiar with one of the main tenets of the Yoga philosophy:

Yogas chitta vritii nirodhah
[yoga =union, to join; chitta = mutable thoughts of the mind-field; vritti = mental fluctuations/modifications, nirodhah = coordination, regulation, integration, channeling]

Yoga is the coordinated channeling of the gross and subtle thought patterns of the mind. —trans. by Swami Jnaneshvara

A human being as a whole is a combination of body, mind and spirit—physical, mental (psychological) and spiritual dimension. When we just think of ourselves as a physical body, we lose this awareness and through our five senses we get attracted to material possessions and surround ourselves with them. As we continue to build more material desires, we start making wrong choices. As a result, frustration and stress builds up and we lose our connection with the mind and spirit. This leads to mental imbalance/fluctuations (vrittis) leading to physical instability. Healing is the process of regulating the impressions that we draw in with total awareness through the five senses and returning to harmony. Once back in harmony, the body and the mind have no reason to communicate the imbalances. It is only through experience and awareness that we gradually awaken to the true role of our senses. Enlightenment is when we have a control over our senses and perform only those activities that not only empower us but the society as well. Such beneficial activities do not disturb the natural balance of the body or the society. The body is at ease; the mind attains peace.

Yoga in the Skies (Airplane Yoga)

by Ram

Evening Sky by Melina Meza

A long-distance trip may be in the offing for me and may involve “crossing the seven seas” as they refer to travel to Asia. I dread airline travel, especially if it involves sitting for more than five hours on a seat that is generally 17-18 inches wide with hardly any space between my knees and the seat in front of me. Added to the butt and knee discomfort, I have to deal with stiff hips, a strained back, swollen ankles and feet and finally a jet lag that just refuses to cease. Frequent trips to India and other long distance places in the past few years have become so uncomfortable that I needed to make my airline travels more memorable by reducing the hazards of prolonged sitting from long-distance travel. So I have resorted to doing—you guessed right—what I call “yoga in the skies,” yoga poses that stretch my calves, hips, knees, low back and hamstrings among other muscles.

As soon as the seat belt sign is turned off, I begin my practice. Since I often have fluid accumulation in my heels, I begin with simple stretches to increase the circulation in the periphery and later move to more advanced poses depending on the availability of space inside the aircraft. Let me share my practice and you are welcome to comment on it:

1. Seated Knee to Chest: Keeping one foot flat on the floor, lift the other leg and using both palms draw your knee to your chest. Keep your shoulders relaxed throughout the pose. This is a very good pose to stretch your hips and knees as well as strengthen your back and chest. Bringing your knee towards your chest also stimulates your abdomen, thus improving the digestive fire. Hold for 30- 45 seconds. Then repeat with the other leg.

2. Seated Ankle-Knee: Keeping one foot flat on the floor, lift the other foot and place the ankle on top of the resting thigh and closer to the knee. Make sure you have enough room to drop the raised leg and knee to the side without disturbing your neighbor. Flex your foot, squeeze and spread your toes as though you were about to push the other neighbor (assuming you are sandwiched between two travelers). This helps to open the hip and give a really good stretch around the butt and hip. If you wish to get a deeper stretch, lean forward a little and place your forearms on top of your legs. If you are seated in the aisle seat, be mindful of the drinks cart! Hold for 30-45 seconds. Then repeat the pose with the other leg.

3. Seated Side Twist: Be sure to twist every so often to improve circulation especially through your lower back. This is especially beneficial when you have 8-14 hours of continuous travel time ahead of you. While on your seat, plant your feet on the floor and place your left hand on the outside of your right knee and twist to the right. If there is a provision to move your hands back, you can to deepen the twist by taking your right hand to the back of the seat. Initiating the twist from the bottom of your spine, include your head and neck in the twist. Sport a smile so you don’t surprise your neighbor. Hold for 30-45 seconds. Then repeat the pose on the other side.

After completing those initial stretches at your seat, it’s now time to take a walk. Go to the far end of the airplane where you will encounter more space near the lavatory.

4. Shoulder and Chest Stretch: Standing near the aisle wall near the bathroom, raise your hands with both arms outstretched until your hands meet, then interlace your fingers (palms facing either down or up), and squeeze your shoulder blades together. Look up and lift your chest. You can even try stretching your arms away from the ears. Be in this position for about 30 seconds.

Then facing the bathroom wall, about six inches away from the wall, unlace your hands and place them on the wall. If your shoulders are tight, you may need to angle your arms slightly up the wall. Stay in this pose for 30 seconds.

From there, gently lower your hands on the wall so they are at either shoulder height or slightly below. Press your hands firmly into the wall and then walk your feet away from the wall, until your hips are positioned over your feet and your arms are straight. This would be a Downward-Facing Dog at a higher altitude. Stay in the pose 30-45 seconds and then walk toward the wall to come out, finishing by position your hips over your feet.


5. Tree Pose: Using the same wall by the bathroom for balance if needed, place the sole of one foot against the inner thigh of your other leg and raise your arms over your head to open up tight hips and relieve any lower back pain. You may get some stares or be judged but I simply ignore everyone and just practice!

6. Other Poses: Some airlines have nearly three feet of space between the last row of seats and the kitchen wall at the rear end of the aircraft. I find this space just sufficient to practice my Warrior poses, squats and Standing Knee to Chest pose. (See also Standing Shoulder Stretches and Opening Tight Shoulders). Now if they increased that floor space, I could defy gravity by attempting head- and handstands, perfect poses after periods of prolonged immobility to prevent deep vein thrombosis (blood clot) from setting.

Come back to your seat after you are stretched completely and end the session with few rounds of breath work/pranayama

7. Pranayama: In my opinion, it is very safe to do some pranayama techniques in an airplane owing to the high-quality air filters and a pressurized-temperature controlled cabin that releases a defined percentage of oxygen. I find solace in a 15-minute Ujjayi and Alternate Nostril (Anuloma Viloma) pranayama workout.

Without any doubt, if we resort to these few simple in-flight yoga poses and breath work, it will make air travel a better experience. Furthermore, I am thankful to those airport administrators who are catering to yoga practitioners like me by creating yoga studios for passengers in transit. How about going one step farther? How about if long-distance flights create a private space preferably for passengers in the economy seating to stretch out completely without having to worry about neighbors or the carts? Surely, there must be air pilots or airline attendants subscribing to this blog who can put in a word on our behalf. Which airline will be the first to redo their interior space? 

Healthy Living for Fall with Ayurveda and Yoga

by Ram

Fern Leaves by Melina Meza

As you may have noticed, summer is gradually winding down and making way for autumn to take over. The days become shorter, the rhythm shifts, and the light and heat of summer subside. Both yoga and ayurveda stress the fact that we are in sync with our environment so we need to be mindful of the change in seasons. Thus, as seasons change, our body and mind adapt to these changes. This requires us to be aware of the qualities associated with the seasonal changes.

Fall is marked by the domination of vata dosha (constitution). Vata is made of the ether and air elements. It represents the mobile force of the universe, and in our bodies is responsible for all activities that involve movement. Thus, locomotion, digestion, circulation, respiration, elimination, communication, sensory and motor function, cardiac function and nervous system impulses (among others) are all governed by vata. Vata in the mind is responsible for emotions that include enthusiasm, joy, clarity, creativity, fear, worry and anxiety.

The qualities (gunas in Sanskrit) of ether and air elements in turn constitute the vata qualities, and these include cold, dry, light, rough, subtle, mobile and clear. To understand the vata dosha, it is important to understand whether the above-mentioned qualities are dominating the body and mind at any given moment. When vata dosha is healthy, these qualities are in a balanced state and the individual experiences optimal health, stability, creativity enthusiasm and excitement for life. The movements of the body are graceful, unimpeded, and yet controlled. Individuals who possess a balanced state of vata tend to be imaginative, energetic, fun, light hearted and full of excitement. 

The fall season is characterized by a cold, windy and dry weather. Leaves change color and fall off the trees. During peak autumn, trees are devoid of leaves or flowers and look dry and barren. As our external environment changes, it increases vata in our own internal environment. If we are not aware of these changes, vata goes out of balance and so do the vata qualities and a totally different personality emerges.

In general, to balance vata, we learn to apply its opposite qualities to any given imbalance. Whether the tools used are lifestyle changes, dietary, herbal, colors, aromas, mantras or massage oils, the underlying principles used to return to balance are the same. It is necessary to increase the qualities opposed to the imbalance. Thus, we combat dryness by bringing in moisture. To counter an excess of lightness, we bring in heaviness, and if there is an excess of coldness, we increase heat. When vata dosha goes out of balance, the individual’s movements become erratic, the body becomes lighter and dryer and weight drops. The person may experience feeling of chillness/coldness throughout the day, the voice becomes too quick and out of context, there is an inability of the mind to focus, the eyes and mind may appear vacant and empty and there may be unexplained pain in the body. Irrespective of our doshic constitution, all individuals will experience these fall changes and need to pay attention to them. People of vata constitution, being more susceptible to the fall changes, should take every precaution to prevent vata from going out of balance. Some of the healthy living practices during the fall season include:

1. Stable Routines: One of the most important lifestyle tools for maintaining health and for supporting healing during the fall season is adopting stable routines. Stability is greatly improved through all activities performed at the same time every day. The routine should include time for self hygiene, massage, meditation, physical exercise and/or yoga asana practice in addition to other daily activities, including but not limited to eating, sleeping and waking up. Meals should be taken regularly throughout the day and at the same time each day. All activities done at the same time each day helps to counteract the vata qualities. For example, if a vata person is experiencing increased dry quality in their body, we will encourage them to utilize moistening, warming and nourishing foods, remedies and practices.

2. Diet to Counteract the Fall/Vata Season: Cold sandwiches, cold salads, and dry cereals with cold milk should preferably be avoided during this season. Such foods can aggravate vata qualities during fall and create a vata imbalance. The food should be preferably cooked (warm), oily (moist) and moderately spiced (warm). Since vata is cold, dry and rough, warm cooked foods made with a little olive oil or ghee have a wonderful soothing effect that immediately calms down the restless vata. Warm drinks such as hot milk or ginger/cinnamon/basil tea also have an immediate balancing effect. Suggested snacks include vata tea with a wheat bread, dates, fresh fruit, or warm milk. Coffee and other caffeinated drinks can be vata aggravating and should be avoided. Sipping warm water and herbal teas throughout the day enhances warmth and hydration. Dinner could be a warm hearty soup and bread. Before bed a cup of warm milk with a pinch of ginger/cardamom and some sugar or honey is recommended for sound sleep.

3. Massage (Abhyanaga): Fall brings dryness and lightness not only to plants but also to the body. To prevent excessive dryness it is a good idea to use oil both in food and on the body. Daily oil massage will not only treat dry skin but it will moisten the joints and tissues of the body as well keeping the body lubricated and healthy throughout the fall season. Warm sesame or almond oil with 1-2 drops of rosemary, lavender or jasmine essential oil is used for the body massage. Apply the oil all over and gently massage the body. If possible, keep the oil on the body as long as possible and do not wash it off. If you take a shower afterwards, do not use soap and pat yourself dry. 

4. Yoga Asanas: The emphasis throughout the fall season is to incorporate an asana practice that softens your lower abdominal cavity, and builds strength and stability in the body and mind. Practice at a slow, smooth and steady pace. Pay attention to detail and use gentle movements. Asanas that aid in pelvic compression and flexion of the hips (iliopsoas, rectus femoris, and adductors) are recommended. Hold each posture for a short amount of time, but do multiple repetitions. Draw into and move from your power center (core). This is the area below the navel and above the pubic bone. Focus on the foundation of the pose to create stability and focus on lengthening your inhalation. Stay connected to the earth. Ground down through your big toes. Engage your entire body by hugging your muscles to the bones. Do not overextend or deplete yourself. Your practice should be strengthening, not draining. If the vata imbalance is severe, a restorative practice is best. Stay warm and conclude your practice with a long relaxation.

5. Pranayama: In India, pranayama is generally taught in the two seasons of transition, fall and spring. During the fall season, start the day with Nadi Shodana (alternate nostril breathing) to help to purify the bodily channels. A regular practice of pranayama during the fall season helps to tune our breath, body and mind (see Yoga and the Mind-Body Connection). Pranayma practices could include Alternate Nostril breathing, Ujjayi pranayama and Surya Bhedana (Sun-Piercing), which create balance by providing warmth and stability to the body and mind. (Timothy has already introduced us to the concept of Pranayama with his article on Bhramari Pranayama and he will be addressing other Pranayama practices as well.)

6. Meditation: Follow your pranayama practice with several minutes of mindfulness meditation. During the fall season and for the overactive vata mind, meditation is one of the best ways to be grounded and to find calm and stillness.

7. Other Activities: Always stay warm. Wear clothing made with soft fabrics and earth colors (grounding energy). Get enough sleep. Enjoy regular, relaxing and peaceful walks in nature to calm the mobile body. Other great activities during this season include gardening, culinary activities, and creating art and music. Make sure all activities are followed with a sufficient rest period. Pay attention to the influences that you allow into your life—from the foods you eat to the amount of time you spend in front of a computer, cell phone or TV. As we get ready to welcome fall, let us experience perfect health, bliss and freedom every moment and throughout the season.

Aparigraha (Non-Hoarding) and Healthy Aging

by Ram

Naushon Tree by Brad Gibson

In the Sadhana Pada of the Yoga Sutras by Patanjali we are introduced to the eight rungs/limbs/steps of yoga whose practice helps us to develop attention as a tool to discriminate between ignorance and awareness and truth from illusion, the means for liberation or enlightenment. One of the eight limbs is aparigraha, which has several meanings, including non-possessiveness, non-holding, non-indulgence, non-acquisitiveness. Verse 2.39 in the Yoga Sutras describes aparigraha as:

aparigraha sthairye janma kathanta sambodhah

When one is steadfast in non-possessiveness or non-grasping with the senses there arises knowledge of the why and wherefore of past and future lives. —trans. by Swami Jnaneshvara

 Aparigraha comes from the word parigraha, which means reaching out for something and claiming it for oneself; the "a" prefix' before parigraha turns it into an antonym. Thus, aparigraha is the concept of non-possessiveness or non-hoarding. Aparigraha means to limit possessions to what is necessary or important and taking what is truly necessary and no more. Nina briefly touched on this topic in one of her earlier postings (see Yama Drama).

Our senses are like portals or gateways into our body, mind and consciousness. We are what we eat, smell, see, hear and touch. Through our senses, we absorb the world around us. If we take in harmonious impressions, we will in turn be healthier. If we absorb disharmonious impressions through our senses, we are inviting with it all kinds of body-mind problems. Through these five senses we get attracted to material possessions and surround ourselves with them. Hoarding is the accumulation of things that may have little or no value. So great is the need to accumulate these things that they then becomes difficult to part with it. Hoarders accumulate and store old newspapers, food cartons, cans, mail, notes, clothes, garbage and other debris. Hoarding begins slowly and builds over time. Hoarders will not give up their possessions as they develop an emotional attachment to their belongings and have a distorted view about the importance/lack of importance of material possessions. People who develop a habit of hoarding identify their possessions as a part of their identities. Losing or disposing of a possession may produce extreme anxiety or a sense of loss and grief. Researchers believe that individuals who are experiencing emotional upheavals in their lives when faced with aging and the possibility of outliving their resources may begin to collect and save as these material possessions provides them a sense of security—sort of a comfort zone.

But hoarding is not just about accumulating material possessions. It is also about hoarding/holding thoughts and emotions that affect our normal mindset and thinking process. Hoarding, be it mental or physical, is associated with an inability to process information and make decisions when confronted with a large amount of information, attention and focus deficits and a failure of categorization. We tend to fill our minds with fear, worry, anxiety, grief, anger, rage, jealousy, and judgments, among others, and we do not let go of these emotions. Over time, these emotions—whether it be bitterness, fear, emotional damage, rejection or abandonment—build up. If you hoard/accumulate unexpressed or suppressed emotions and if they are not getting released, they keep building up in your body. Ultimately these pent-up emotions can trigger mental and/or physical pathological conditions. Thus, hoarding emotions can be devastating to both mind and body.

What is the easiest and effective way to ward off emotional hoarding? A simple method is meditation (dhyana), the cheapest and simplest recourse to a healthy body and mind (see Balancing Your Emotions with Your Breath). While meditation may not cure a person from the act of hoarding, the person having a meditation practice will react to life’s turbulence differently. This reaction and suitable action measures comes from a true awareness; awareness to the emotional turbulence arising from within that has remedial effects. As explained in an earlier post (see Never Go to Bed Angry), the individual will not only have the capacity to transcend the physical and emotional upheaval but will also not evoke the same physical and emotional reactions that are commonly seen in a person who does not meditate.

Just as you take a car for a regular tune up, you also need to detoxify and tune up our body and mind on a periodical basis. Disposing of any unwanted material possessions and detoxifying our mind-riddled emotions on a regular basis is a panacea for healthy aging and living. If you can do it for your car, you might as well think about doing the same for your mind and body.

Yoga and the Mind-Body Connection

by Ram

Succulent Plant with Blossom by Melina Meza

Both the Bhagavad Gita and the Yoga Sutras of Patanjali provide several references to how a sound mental health helps to achieve a stable physical body. According to these texts, the goal of any human activity is to achieve a state of perfect understanding, clarity, and renewed strength that can be achieved only from a strong mind-body connection.The mind-body connection uses our thought process to minimize the negative effects and positively influence our body’s physical responses. Thus, positive qualities (including happiness, appreciation, selfless service, and so on...) help to relax the mind, which in turn strengthens the physical body.

The mind-body connection is described as follows in both the above mentioned texts:

“vita raga vishayam va chittam – Verse 1.37 Yoga Sutras (see here)

indriyanam hi caratam, yan mano 'nuvidhiyate
tad asya harati prajnam, vayur navam ivambhasi

Chapter-2 Verse 67, Bhagavad Gita  (see here)
Continuous thinking about the objects of senses creates attachment which leads to desire, and when the desire is not fulfilled, one gets confused. That in turn leads to delusion and loss of memory. The loss of memory causes destruction of reasoning due to which an individual loses his physical balance and is ruined. As a boat on the water is swept away by a strong wind, even one of the senses on which the mind focuses can carry away a man's intelligence. Contemplating on having a mind that is free from desires, the mind gets stabilized and tranquil.

Studies have shown that when you just think of a past traumatic experience, your mental and physical responses to that experience are similar to the responses you would have exhibited when the event actually happened. For example, if you recall a painful/agonizing experience, you will notice that your heart is beating faster, you may start to sweat, and your hands may become numb, cold or clammy. Thus, mind-body connection means that you can use your thoughts to positively influence your body’s physical responses. It is imperative that we minimize the negative thoughts and maximize the healthy, healing aspects of our mind-body connection.

So powerful is the mind-body connection that a new model of understanding human behavior and health has been put forward by leading psychologists and psychiatrists. The “biopsychosocial model,” requires that a healthcare team address the biological, psychological and social influences upon a patient's functioning for treatment of any diseases. In essence, the biopsychosocial model states that the stability of the physical body depends on the status of the mind, and the mental strength in turn depends on the physical stability. Poor mental health can weaken the physical body and puts an individual at risk from several physical ailments. According to the Anxiety Disorders Association of America, an estimated 40 million adult Americans suffer from some form of mental disorder. Treating these disorders costs the US more than $42 billion a year. When you are feeling stressed, anxious or upset, you tend not to take good care of your health. Thus, health is best understood in terms of a combination of biological, psychological, and social factors rather than purely in biological terms. This concept is now widely used in the medical field to address health and disease, especially chronic diseases.

How do we stabilize the mind and improve our mental health? Some of the simplest ways are:

• Try to reflect on your emotions and understand the causes that triggered these emotions
• Sort out the causes
• Express your feelings in harmonious ways and make changes to your lifestyle to improve your mental health
• Live a balanced and harmonious life
• Focus on the positive things in life
• Let go of events/things in your life that overwhelm or stress you
• Create a place of joy at home or your workplace
• Calm your mind and body
• Exercise your brain just like you exercise your physical body

There is now scientific evidence to support some of the above mentioned claims, especially the latter ones. According to a recent study, twenty minutes of yoga is better for boosting brain activity than vigorous exercise for the same amount of time. Researchers report that a single, short session of hatha yoga improves memory, speed and focus, more so than regular workouts. The study involving 30 female undergraduate students focused on seated, standing and supine yoga postures followed by a brief meditation and regulated breathing (pranayama). The students also completed an aerobic exercise session where they walked or jogged on a treadmill for 20 minutes. At the end of the yoga and exercise sessions, the students were all asked to take a short survey that tested their cognitive skills. The researchers were surprised to see that students showed more improvement in their reaction times and accuracy on cognitive tasks after yoga practice than after the aerobic exercise session. Nearly all of the participants were better able to focus their mental resources, process information quickly and more accurately and also learn, hold and update pieces of information more effectively after a yoga practice than after performing the aerobic routine. The researchers believe several factors could explain the results including but not limited to (1) enhanced self-awareness and mental clarity that comes with meditational exercises and (2) reduction in anxiety and stress after yoga, meditation and breathing exercises which may improve scores on cognitive tests.

An earlier study also found that regular yoga sessions can help fight off depression as it boosts levels of a chemical in the brain which is essential for a sound and relaxed mind. Researchers found that the levels of the amino acid GABA are much higher in those who practice yoga than those who do the equivalent of a similarly strenuous exercise such as walking. This suggests that yoga could serve as a safe therapeutic treatment for disorders such as depression and anxiety disorders that feature low GABA levels. (See sciencedirect.com and ncbi.nlm.nih.gov for more information.)

A week ago I wrote about the benefits of yoga in curbing inflammation and inflammatory diseases in my post Chronic Inflammation and Yoga. Together with today’s article, it appears that yoga can be adapted as a safe and effective therapy for inflammatory diseases and mind-body problems as well. Now I have a couple of choices to ease the rheumatic pain in my joints and reduce the fear in my mind. Either I choose the NSAID or I go for my mat.  The yoga mat in the corner of the room is beckoning me, so you may have recognized my next move: GOT YOGA!!!

Chronic Inflammation and Yoga: Combating the Fiery Killer

by Ram

Red Leaves by Melina Meza

Ever experienced an unexplained excruciating pain in the joints, ankles, knees that lasted for some time and then subsided? Or, maybe when you bent your fingers to hold some object, you experienced a burning pain in your fingers so painful that you were unable to straighten them for some time. Or, for some of us who do yoga regularly, we may have experienced pain, burning, numbness, or tingling in the buttock, hip, low back, knees, etc. Notice how this pain subsides when you are advised by your physician to take non-steroidal anti-inflammatory drugs like ibuprofen, or for some of us who have been living with this chronic agonizing pain, relief comes from those powerful anti-inflammatory steroid medications.

So, what is inflammation, why does it occur, and what are the best safe and natural options to curb this disorder? Let’s start by defining the term: From the Latin term "inflammo" (meaning setting alight or igniting), inflammation is part of the body's immune/defense response, the body's attempt at self-protection. The objective of inflammation is to remove damaged cells, harmful irritants, or toxic pathogens and begin the healing process.

When something harmful or irritating affects a part of our body, there is a biological response to try to remove it. This response takes the form of inflammation for the body to heal itself. While inflammation is not infection, an infection itself caused by bacteria, virus or fungus can trigger an inflammation process. Thus, you may appreciate the fact that inflammation in a true sense is beneficial when, for example, you develop a viral infection or if your back sustains a blow and the injured tissues need care and protection. The classical signs of acute inflammation are pain, heat, redness and fluid accumulation (swelling). Inflammation may also be associated with symptoms including: fever, chills, fatigue/loss of energy, muscle aches, headaches and loss of appetite.

Chain of Events that Occur during the Inflammation Process. Just as every country maintains an army, air force and naval units to defend itself from enemy forces, our body too has an excellent defense system (aka immune system) characterized by an arsenal of molecules. Acute inflammation is the initial response of the body to harmful stimuli and is characterized by the release of (a) specialized chemicals that create a conducive atmosphere for the defense molecules (pro-inflammatory molecules) to act and (b) specialized defense molecules/cells that fight the invaders. You may have heard from your physician or other sources terms including but not limited to: leukocytes, macrophages, dendritic cells, mast cells, bradykinin, histamine, and TNF. All these constitute our defense/immune system that is akin to a country’s defense system, with several layers of defenses of increasing specificity that culminate in the removal of pathogens and promote healing of any damaged tissue. Thus, in a perfect world or perfect body, the inflammatory process occurs just as it should, releasing defense/pro-inflammatory molecules when needed and then turning them off when the threat has been sufficiently addressed.

Negative Aspect of the Inflammation Process. Imagine if the defense forces take on their own country and its citizens! Similarly, chronic inflammation is characterized by a defense response that is aberrant, out of control and is not completely turned off or extinguished. Just like a slow-burning fire that does not ebb, in chronic inflammation the defense/pro-inflammatory molecules continue to be present in the body even when they are not needed. With the inflammation switch refusing to turn off, the body operates as if it is always under attack. Inflammation draws on our body’s energy and resources and having a constant, low-grade flow of powerful pro-inflammatory molecules can result in bodily damage with time. Furthermore, once this system goes out of control, it self-perpetuates and quickly spirals into disease in areas such as blood vessels (atherosclerosis), pancreatic tissue (diabetes), bones and joints (arthritis), digestive system (lactose and gluten intolerance), limbs, muscles and nerves (fibromyalgia), fat tissue (obesity), throat (thyroid issues)—just for starters. Sounds like the body going haywire in its own defense, with the immune system failing to distinguish between what is foreign and what is our own self, and making the body vulnerable to attacks from its own defense team.

Causes of Chronic Inflammation. As an aging researcher, I have learned that aging is one of the biggest risk factors for chronic inflammation because as we age, our bodies are less able to disarm the inflammatory process. Couple the aging process with a genetic predisposition, hypertension, or even smoking and it fuels the flames. In addition, stress (both physical and mental), environment, poor foods (sugary, processed, or fast food), high blood-insulin levels (type-2 diabetes), hormonal imbalance (estrogen and menopause) and obesity (leptin, adiponectin and other dietary hormone imbalance) are just a few of the factors that promote chronic inflammation.

Treatment for Chronic Inflammation. Non-steroidal anti-inflammatory drugs (NSAIDs) that include drugs like aspirin, ibuprofen, and naproxen, reduce the level of certain chemicals called prostaglandins that are involved in inflammation. Treatment with NSAIDs can lead to less swelling and less pain. However, extended use of NSAIDS can cause intestinal bleeding and serious damage to the stomach, liver and kidneys. Commonly referred to as steroids, glucocorticoids work to calm an overactive immune system and to decrease the level of inflammation in the body. People with multiple sclerosis, rheumatoid arthritis, lupus and other chronic inflammatory diseases are frequently prescribed these steroids to calm the inflammatory response. The problem is that these come with their own baggage of side effects and extended use of steroids can trigger osteoporosis, glaucoma, weight gain, high blood pressure and a lowered resistance to infections. Finally, a nutritious diet is the basis for good health. Vitamins D, E and C and folic acid have powerful anti-inflammatory actions, and foods high in omega 3s&6s, fruits, vegetables, fermented foods and unrefined carbohydrates may help to reduce the body's inflammatory response.

Yoga as an Anti-Inflammatory Therapy. There’s also good news for those of us who have a regular yoga practice. Several studies now report that a regular yoga practice (a) brings down the levels of stress hormones that promote inflammation (b) lowers the levels of a number of pro-inflammatory molecules in the body and brings down inflammation that is beneficial in conditions like arthritis, (c) reduces a subset of pro-inflammatory molecules called cytokines thereby relieving severe pain seen in diseases like fibromyalgia, and (d) inhibits inflammation that in turn weakens and even kills cancerous cells in people with cancer. See Stress, Inflammation and Yoga Practice to read one of the original studies.

In a study that confirms nearly all of the above observations, researchers at Ohio State University in Columbus divided 50 women with an average age of 41 into two groups: new to yoga and experts. The researchers than subjected these women to a battery of stress-inducing tasks, including holding their feet in extremely cold water or solving difficult math problems without the aid of a paper and pencil. Blood samples were taken several times before, during and after the stressful activities and measured for the levels of several pro inflammatory molecules. The research team found that women who were new to yoga had higher levels of nearly all the pro-inflammatory molecules tested and a much greater inflammatory response to the stressful tasks than women who were experts - suggesting that yoga may help to tune down the stress responses. See Adiponectin, leptin, and yoga practice.

Yoga’s beneficial effects on inflammation are not confined just to people with inflammatory conditions. Remember, I wrote a previous post about caregivers and how yoga could help these Karma yogis. Turns out that caregivers who exhibit high levels of stress-associated inflammation and who often don't have the time or energy to bring on a little relief from the stress of taking care of a loved one will benefit from a yoga practice even if it is for a brief period daily as it lowers stress-associated inflammation. In a study published in the  journal Psychoneuroendocrinology, researchers found that caregivers who participated in a yoga practice experienced a change in the response of 68 anti-inflammatory genes, leading to a global decrease in inflammation.

After writing this article in one sitting I am experiencing an unexplained burning pain in my fingers. So, guess what? It’s time for me to roll out the mat and do a few yoga stretches. What a cheap and effective therapy for combating inflammation!

Hindu, Hinduism and Yoga: Connecting the Dots

by Ram 

Locked Door by Melina Meza

What is the connection between Hinduism and yoga? And hatha yoga in particular? And Iyengar yoga in particular?

This was the question put forth by one of our blog readers and Nina aptly provided a reasonable perspective in her post Friday Q&A: Modern Yoga and Hinduism. But Nina also asked me to provide additional information to satisfy a broader audience. This reader’s question and Nina’s suggestion that I add my two cents to this topic is akin to opening the Pandora’s box of Hindu philosophy. Nevertheless, to have a better understanding of these concepts, it would help for all of us to be firmly established in our “higher Self”—a place of higher awareness. It is from this pedestal of higher awareness that consciousness expands, illusion of this physical body and materialism disappears and we realize our true nature. So here I go in simple terms.

1. Who or what is a Hindu?

The exact definition of this term has eluded many a scholar. The word “Hindu” is an adjective to the term “Hinduism.” There’s so much controversy to both these terms that even the Supreme Court of India, which has repeatedly been called upon to define “Hindu and Hinduism,” has not been able to satisfy a broader audience with its inconsistent definition to mean different things at different times. The term could refer to the people born in India or it could refer to an individual who practices a certain religion originating from India. However, Muslims, Christians, Jains, Sikhs, Buddhists, Jews, Zoroastrians among others who are born in India do not prefer to be referred to or described as “Hindus.”

Furthermore, that definition does not hold when you look to India’s neighboring country Nepal, which is the world's only Hindu kingdom. And what about the Hindus of other Southeast Asian countries like Sri Lanka, Indonesia, Cambodia, etc. who are not born in India? The next time you visit a Nepali restaurant or if you happen to meet an Indonesian or Cambodian, ask them if they are Hindus and the reply will be in negative.

“Hindu” could be categorized with words like Muslim, Christian, Buddhist or Jew, however, while the latter terms denote a specific religious order, the term “Hindu” does not define a specific religion. A Christian is a person who accepts the gospels as his or her scriptural guide and believes that Jesus is the incarnate God. A Buddhist follows the guiding principles from the Tipitaka and believes in the Buddha. A Muslim accepts the Qur'an as their scriptural guide, and believes that there is no God but Allah. However, “Hindu” neither belongs to the category of words like “Muslim,” “Christian,” or “Buddhist” nor to the category of words like “American,” “British,” “Australian,” or “Chinese.”

Interestingly, in the Sabda Kalpadruma, which is one of the oldest comprehensive Sanskrit dictionaries written in the 18th century, the term “Hindu “is defined as:

“Hinam dushyathi Iti Hindu”- A hindu is one who dispels unhealthy thoughts and actions.

Personally, this definition sounds not only appropriate but it is empowering as well. Thus, going by this definition, any individual in this universe who does not harbor unhealthy thoughts and whose actions are not detrimental to self and others is a Hindu. So the staff of this blog, or the readers, or other individuals might well be “Hindus” if they harbor healthy thoughts and perform harmonious actions. How many of us are willing to embrace this definition?

2. If Hinduism is not a religion, what religion do Hindus follow?

Naturally, if Hinduism is a religion, the people following it are Hindus. But if there is no true religion called Hinduism, what about those people born in India who are not Muslims, Christians, Jains, Sikhs, Buddhists, Jews, Zoroastrians, etc? What religious order do they follow? Furthermore, what religion is followed by those “Hindus” who are free from unhealthy thoughts and whose actions are not unfavorable?

In general, what determines whether a person is a follower of any particular religion is whether or not they accept, live by and strictly follow the scriptural authority of that religion. By that definition, a true Hindu who dispels unhealthy thoughts and actions is following the religion of Sanatana Dharma—“The Eternal Natural Law.” Sanatana Dharma is a religion that calls upon all Hindus to live in accordance with the divine laws as revealed in the Vedic scriptures. These ancient scriptures called Vedas expound an absolute set of duties or ordained practices incumbent upon all “Hindus,” regardless of ethnicity, gender, class, social order or sect. There are several Vedic texts that give different lists of the duties, but in general Sanatana Dharma consists of day-to-day living by virtues such as honesty, selfless service, non-violence, purity of thoughts, words, deeds and actions, mercy, patience, forbearance, self-restraint, generosity, goodwill and respect for every being. A very popular invocation drawn from the Vedic text and corroborating the principles of Sanatana Dharma also demonstrates the concern for universal affiliation:

Om sarve bhavantu sukhinah. Sarve santu niraamayaah.

Sarve bhadraani pashyantu. Maa kaschid dukhbhaag bhavet.

May all beings be happy. May all beings be healthy.

May all beings experience prosperity. May none in the world suffer.

Thus, the religion followed by true Hindus is Sanatana Dharm, a religious order that promotes coexistence and well defines the concept of pluralism.

3. What is the connection between Hinduism and yoga?

It has been the historically accepted standard that if you accept the Vedic texts as your scriptural authority and live your life in accordance with the principles of “sanatana dharma” as mentioned in 2, you are a Hindu. For all members who lead the Vedic path, Hinduism promotes not only tolerance and respect for individual differences in all aspects of life, but also acknowledges the existence of more than one path to the “Supreme God Principle” otherwise known as Satyam or Truth. This concept of pluralism is best captured in the ancient Sanskrit hymn:

“Ekam sat vipraha bahudha vadanti”—Truth is only one, the wise call it by many names.

How does one see, perceive or achieve truth? Among the hundreds of paths known through history are six classical philosophical paths to achieve or perceive truth collectively called as Shad Darshana (Shad= six, darshana= awareness). These six paths are understood as varied attempts at describing Truth and the path to it. Each path to truth has its own founder or author, and the authors of these six systems of philosophy were individuals of the highest order who not only saw truth but had devoted their lives to the study and propagation of the path to truth. Elements of each path form part of the Hindu fabric of daily existence.

Yoga is one of those six paths whose objective is to achieve, at will, the cessation of all fluctuations of consciousness, and the attainment of Self Realization. Codified by Patanjali, who authored the Yoga Sutras or the aphorisms of yoga, this philosophical path is of great value to the seekers of the state of spiritual absorption. Yoga aims at the final state of spiritual absorption through eight component parts, together called Ashtanga Yoga. Yoga is wholly dedicated to putting the high philosophy of Sanatana Dharma into practice to achieve personal transformation through transcendental experience.

4. What is the connection between Hinduism and hatha yoga in particular? And Iyengar yoga in particular?

If my replies to the above three questions are clear, the answer to this question is fairly easy to follow. Any individual who cultivates pure thoughts and performs harmonious actions is a Hindu. As a seeker of truth, this individual has six principle paths to achieve enlightenment. As described above in 3, yoga is one such path. In the Yoga Sutras, Patanjali expounds adherence to eight steps to experience truth and achieve enlightenment. Swatmarama, a 15th/16th century yogic sage pulled out specific modules from the complex Yoga Sutras and compiled the Hatha Yoga Pradipika, which focused exclusively on asanas, pranayama, chakras, bandhas, nadis and mudras as a means to purify the body and the mind.

Just like any modern texts, the Hatha Yoga Pradipika was subjected to numerous revisions, editions and interpretations by a multitude of authors. Through his dual knowledge of Sanskrit and English, BKS Iyengar made it very easy for Westerners by drawing from the Yoga Sutras and the Pradipika and developing his own style of hatha yoga that lays emphasis on detail, precision and alignment in the performance of posture (asana) and breath control (pranayama). BKS Iyengar systematized nearly 200 classical yoga poses and more than one dozen different types of pranayama to ensure that students progress gradually from simple poses to more complex ones and develop their mind and body in a step-wise manner. Thus, the yoga predominantly practiced in the West deviated from the classical philosophical aspects since it consists of mostly asanas understood as physical exercises and as a stress-reducing practice.

4. Additional Query: Is chanting necessary in an asana class?

I checked some of the ancient texts and there is no mention of chanting alongside an asana class. To my knowledge, chanting in a class does not in any way enhance the spiritual experience compared to a class where there is no chant. There is no sutra in the Pradipika asserting that asanas be accompanied by a Gayatri chant or an invocation to Patanjali. My advice to any teacher that wishes to have chanting is to use chants, quotes or lines from all traditions and religious background so that the class turns into a purely non-denominational experience. Personally, chanting is secondary; instead I would look to see if the teacher is a “Hindu” who brings in qualities prescribed by the Sanatana Dharma.

Note: Nina and other readers may finally ask, am I a Hindu? I was born and raised in India to Hindu parents. I started my journey on the path of Sanatana Dharma several years ago when I embraced the sciences of yoga and ayurveda. I am trying my best to cultivate healthy thoughts, dispense harmonious actions and provide selfless service to the society. I leave it to all of you to decide if I am a true “Hindu.”

Yoga Asanas: Endurance Training or Resistance Training?

by Ram

Thin Branches by Melina Meza

Endurance training improves functional capacity while resistance training improves muscle strength and endurance. While the anaerobic system enables muscles to recover for the next burst, aerobic system ensures that the energy demands are continuously met during the exercise regimen. Therefore, training for many sports demands that both energy-producing systems be developed. The question is: where do yoga asanas fit into the above mentioned definitions? The answer becomes very important in terms of regeneration and renewal of muscle stem cells with yoga.

After carefully researching several sites, I have come to the conclusion that yoga is both an endurance training system as well as strength training. Before talking about that in detail, let me review some of the terms:

Endurance Training: This kind of training is what we refer to as aerobic exercise. It may involve bicycling, walking on a treadmill, swimming, rowing, cross-country skiing and other exercises that generally increase stamina and endurance. Since endurance training generally refers to training the aerobic system as opposed to anaerobic system, this type of training primarily employs the slow twitch (type 1) fibers and increases their efficiency and resistance to fatigue. Endurance in sport is closely tied to the execution of skill and technique.

Resistance/Strength Training: Resistance training or strength training is a type of physical exercise that induces muscular contraction that helps builds the strength, anaerobic endurance, and size of skeletal muscles. Strength training is primarily an anaerobic activity, uses the fast twitch muscle system (type 2 fibers) and provides significant functional benefits and improvement in overall health and well-being, including increased muscle, tendon, ligament strength and toughness, improved joint function, increased bone density, increased metabolism, improved cardiac function, and elevated HDL (good) cholesterol. Strength training increases the force output of the muscle through incremental weight increases and also uses various forms of exercises and equipment to target specific muscle groups.

Anaerobic Exercise: Anaerobic exercise is typically used by athletes in non-endurance sports to promote strength, speed and power, and by body builders to build muscle mass. It involves using muscle energy systems that develop differently compared to aerobic exercise and lead to greater performance in short duration, high-intensity activities, which typically last from few seconds to up to about couple of minutes. Anaerobic exercises trigger lactic acid fermentation and recruit the fast twitch muscle systems (also known as Type 2 fibers). If the intensity of the exercise exceeds the rate with which the cardiovascular system can supply muscles with oxygen, it results in buildup of lactate, making it impossible to continue the exercise. Unpleasant effects of lactate buildup initially include the burning sensation in the muscles, and may eventually include nausea and even vomiting if the exercise is continued.

Aerobic Exercise: In contrast to anaerobic exercise, aerobic exercise includes lower-intensity activities performed for longer periods of time. Aerobic means "in air” and refers to the use of oxygen to adequately meet energy demands during exercise Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time. Activities include, but is not limited to, walking, long, slow runs, rowing, and cycling, all of which require a great deal of oxygen to generate the energy needed for prolonged exercise. Aerobic exercises generally use slow twitch muscle fibers or Type I fibers that are slow to fatigue and suited for endurance.

Reasons why Hatha Yoga is Endurance Training

1. Breath: Endurance training is all about using the aerobic system and refers to the use of oxygen to adequately meet energy demands during exercise. Similarly, it is not yoga if you don’t breathe. Breath practice is an integral part of yoga, and it is very common for practitioners and students as well to use the back-of-throat nose breathing called ujjayi pranayam, which lengthens inhalations and increases lung capacity. This in turn delivers more oxygen to the body and helps with overall performance and efficiency. In addition, the increased flow of oxygen relieves soreness and also enhances tissue repair.

2. Endurance: Endurance training improves functional capacity and requires the use of physical and mental strength. In yoga, physical strength requires for us to cover more ground with fewer steps, develop a longer natural stride and smoother and steadier pace. To achieve this we need flexible hip flexors for greater hip flexion, well-lubricated joints, and properly stretched muscles. Holding a certain yoga pose for a long time requires discipline and commitment. This helps in not only strengthening the muscles but it also builds confidence and slows down the chattering in mind; the practice of simply holding the pose helps to overcome mental negativity and the fear of pain. It is also a common practice to incorporate several minutes of meditation either before or after a yoga asana class that helps with concentration and to develop the mental strength.

3. Core Strength: Endurance training not only increases stamina but endurance as well. Yoga asanas that focus on abdominal strengthening keep a body strong, centered, and powerful. Yoga core strengthening poses not only assist in building strong abdominal muscles but also help to strengthen and protecting the back and hips.

4. Focus: Training in endurance sports (including, but not limited to, bicycling, swimming, rowing, and cross-country skiing) requires developing an inward, mindful state of being, and endurance training athletes are always encouraged to “stay in the moment.” Focus helps you understand and follow the energy and action of a yoga pose and also helps you develop mental fitness. Yoga practitioners thus constantly focus on their inhalation or exhalation and on every movement and nuance of a pose.

Reasons why Hatha Yoga is Resistance Training

Resistance training or strength training involves a lot of muscular contraction that helps build the strength, anaerobic endurance, and size of skeletal muscles thereby providing functional benefits in muscles, tendon, ligaments and joints. Strength training uses various forms of exercises to target specific muscle groups. Yoga uses the body’s own weight as resistance to build strength and balance thus strength gains are achieved without elaborate and expensive weight-training equipment. Yoga poses place the body in many positions that not only require strength but also require contraction of certain specific muscles (referred to as an isometric contraction) to hold the position. In addition, muscular contractions actually help more muscle fibers to be recruited, resulting in improved strength gains. While this does not result in acquiring bulky muscles, continuous muscular contraction helps to lengthen, tone and strengthen the muscles. A continuous flow sequence that calls for moving into several poses sequentially is a physically demanding practice that provides students with opportunities for continued strength gains.

Conclusion

In conclusion, yoga increases muscle strength, power and endurance through weighted exercises. By holding the body in specific poses, yoga helps to improve balance, strength and stamina. Certain postures improve circulation, digestion, balance, flexibility and agility. Keeping the body in certain postures and focusing intensely on moving through and holding each of the poses not only helps to improve strength, balance and concentration but also builds endurance. Thus, in my opinion, a consistent yoga practice is both strength and endurance training.

Watch out for the sequel article to understand how this aspect of yoga asana relates to regeneration and renewal of muscle stem cells with yoga, an important component of healthy aging.

Understanding the Relationship Between Yoga and Ayurveda

Reflections by Melina Meza

by Ram

A lot of questions/comments are being raised in this blog regarding Ayurveda and yoga, so Nina asked me to address these issues. While I think that the science of Ayurveda and yoga is better addressed and understood in a verbal format—akin to a didactic exchange of information—through this article I will try to lay out the main principles that govern both these sciences.

Thanks to Swami Vivekananda, yoga came to the West in 1893 and was welcomed by a very receptive audience. While people embraced yoga, its counterpart Ayurveda, was left behind in India. This despite the fact that both yoga and Ayurveda are two very similar paths sharing a close relationship, so closely related that they are often described as two sides of the same coin. Both these sciences, which have their origin in the Vedic texts, address health and health practices. If Ayurveda is the healing aspect, yoga is the spiritual/practical side of the Vedic teachings. Together they emphasize a complete approach to the wellbeing of the body, the mind, and the spirit. In fact, their close relationship has even led to some scholars arguing that Patanjali, considered by many to be the father of yoga, and Charaka, often considered as the father of Ayurveda, may have in fact been one and the same person known in Vedic India by different names during his travels to spread the teachings of these ancient sciences.

Both sciences have common underlying principles: the well being of an individual at the level of body and mind and the aim of helping an individual re-connect to their true nature through direct and personal experience (pratyeksha in Sanskrit). While yoga prepares the body and mind of the individual for eventual liberation and enlightenment, Ayurveda describes the various ways to keep the body and mind healthy. Both sciences emphasize our close relationship with the environment and how to alter our environment in such a way that it is harmonious with our deepest nature.

In today’s world, yoga is often thought of as “asanas only,” something like a stretching tool to keep the body limber and agile. People are drawn to yoga as a way to keep fit even though the idea behind the physical practice of yoga is to help the mind to become clear or pure and develop deeper mind-body awareness. A clear mind is not affected by stress and a clear mind produces a healthy body thus creating a greater connection with one's own pure, essential nature. Similarly, Ayurveda brings with it the knowledge of how to keep the physical body healthy and how this relates to one's spiritual journey. It addresses our entire lifestyle, including exercise and yoga. However, Ayurveda is highly individualistic and sees each individual as unique and an individual's path toward perfect health as a unique path. Hence, what is right for each individual is unique to that individual alone. This could be described as person’s unique genetic background or constitution or dosha in Sanskrit. An individual’s constitution describes who the person is at the most fundamental level.

The above concept is remarkable because as a result of this understanding, Ayurveda prescribes a unique, “tailor-made” program to each individual based upon his/her constitution and the nature of the imbalance, and avoids the “one size-fits all” concept that is followed in many systems of healing. As Dr Marc Halpern, director of the California College of Ayurveda, points out:

While Ayurveda does not agree with the "Fits all" concept, it subscribes to the philosophy that “nothing is right for everyone and everything is right for someone.”

Thus, Ayurveda is based upon understanding individualized needs and what is right only for the individual - not the masses - and fulfilling those needs to bring complete harmony.

As with diet, herbs, colors, aromas, etc, Ayurveda sheds light on which specific yoga asanas are best for each individual based on his/her constitution. With the knowledge of Ayurveda, a practitioner of hatha yoga can refine his/her practice so that it is in harmony with their internal balance of energy. Some yoga postures are best for one person while others can cause greater imbalance. By knowing one's constitutional balance, an individual can use constitution-specific asanas to reverse their imbalances and improve their health and wellbeing. Indeed, if we can understand our constitution, we can control our choices and choose only those that will lead us toward optimal health.

How does one get to know their inherent constitution? There are several alternative health journals or web sites that analyze your constitution based on your answers to a specific set of questions. Chances are that your alternative health practitioner (who does not hold a proper certification in Ayurveda studies) may have made a passing remark about your constitution. Do not rely solely on this analysis, instead take it all with a grain of salt. Before jumping to any conclusion about your constitution and changing your diet, asanas or lifestyle, it is always best to consult with an Ayurvedic health professional who will help to determine your constitution, help you to understand the nature of any imbalance, and establish a plan to bring you to balance thus providing guidance toward success in establishing a disease-free lifestyle.

Despite my opposition to separating these two sciences, let me emphasize that when it comes to the Yoga for Healthy Aging blog, we have a general policy against writing about anything except yoga and the science of aging. Not all the staff of Yoga for Healthy Aging are trained in the area of Ayurevdic sciences and we would like to keep this subject off limits. So we’re going to have to decline to address questions on specific diet, herbs, or general Ayurvedic medical advice as it is a highly individualized system. Besides we cannot provide Ayurvedic advice without examining you in person in a private setting and this, after all, is a yoga blog! So, we hope you understand.

Namaste.

Saucha: Oral Hygiene and Healthy Aging

by Ram

White Rose by Melina Meza

In the Sadhana Pada of the Yoga Sutras by Patanjali we are introduced to the yamas and niyamas that can be looked at as universal morality and personal observances. The five niyamas are observances/practices of self-training and deal with how we relate to ourselves inwardly. In my previous blog article santosha or true happiness, I mentioned that happy people have an advantage over unhappy ones—they are not only healthier but they may also live longer. In addition to santosha, the second of the five niyamas is saucha that literally means cleanliness/purity. In Chapter 2 of the Yoga Sutras Patanjali describes saucha as:

Sauchat Sva-Anga Jugupsa Paraih Asamsargah

Through cleanliness (saucha) and purity of entire body (Sva-anga), the mind (tends toward the divine) gets drawn away (jugupsa) and ceases contact (asamsargah) with the external, physical world (pariah). When the physical body is clean, our five senses are controlled, the mind is pure and, we develop the awareness about our true inner self. —trans. by Swami Jnaneshvara

Saucha is purification on all levels (body, mind and our environment). It includes keeping our body clean, eating healthy food and harboring pure thoughts. A purified body brings clarity and purity to the mind. A clear and pure mind draws only harmonious impressions that allow the individual to walk on the path of truth. Thus, saucha not only lays the foundation for good health of body and mind, it also serves as an essential portal to understand our true nature. Therefore, it becomes essential to find time each day to practice the observance of saucha. The saucha recommended after a good night sleep is oral hygiene: brushing our teeth, cleaning the gums and scraping the tongue. According to the Ayurvedic system of medicine, clean teeth, strong gums and a clear tongue serve as strong indicators of a harmonious body and mind devoid of any toxins and negativity respectively.

Now research studies from several independent groups not only confirm the importance of oral hygiene but also suggest that diseases that affect the tongue, gums or teeth can negatively affect several aspects of our health and impact the aging process as well (see Periodontal infections: a risk factor for various systemic diseases and Toothbrushing, inflammation, and risk of cardiovascular disease).  Some of the conclusions from these studies include:

1. Oral disease increases the risk of many other diseases and is devastating to the immune system.
2. Oral diseases will reduce the length of your life. People with gingivitis and periodontitis have a 20-50 percent higher chance of dying than those who are free of this disease.
3. Men under age 50 who have advanced periodontal disease are three times more likely to die prematurely and three times more likely to die from heart disease than those who have healthy teeth and gums (after controlling for other pertinent factors, such as smoking, alcohol, and overeating).
4. Poor oral hygiene together with any associated diseases served as strong indicator of premature death. Young people who had a maximum oral hygiene index of 6 had a three to four times higher risk of dying sooner than those who had a hygiene index of 0 (0 indicating ideal oral hygiene and 6 poor oral hygiene).
5. Dental diseases and tooth loss not only make you look older, they actually make you older. Gum diseases not only increase the risk of many serious diseases but it can actually shorten our life expectancy These diseases can make our chronological age more than 3.4 years older. Furthermore, the absence of periodontal diseases makes you 6.4 years younger than the median person.

Thus, the evidence supporting the role of dental disease in general health problems are not only strong and conclusive, in addition the studies also suggest that by eliminating gum disease you can expect to live longer. Therefore, instead of choosing to have gold in the teeth, silver in the hair or metal plates inside the body, why not just opt for a regular oral hygiene and cleanliness. Remember, saucha leads to santosha so let’s begin the day with clean teeth and a harmonious smile!

The Dangers of Being Sedentary: Styana, Alasya, and Yoga

by Ram

Dance by Marc Chagall

Yoga and Ayurveda are sister sciences, with Ayurveda being the healing side of Yoga, and Yoga serving as the spiritual side of Ayurveda. Through the practices of Ayurveda and Yoga an individual is able to connect to his/her true nature through direct experience, and live a meaningful and purposeful life. This would mean following stable routines, having a balanced and nourishing timely diet (see You Are When You Eat) and adapting the eight fold yogic path (ashtanga yoga). However, there are a number of obstacles that arise on the journey to a meaningful life that can prove to be a challenge. In the Yoga Sutras of Patanjali, verses 1.30-1.32 describe several distractions that serve as obstacles on the journey toward perfect health and enlightenment. 

vyadhi styana samshaya pramada alasya

avirati bhranti-darshana alabdha-bhumikatva
anavasthitatva chitta vikshepa te antarayah

“Nine kinds of distractions that are obstacles naturally encountered on the path are physical illness, tendency of the mind to not work efficiently, doubt or indecision, lack of attention to pursuing the means of samadhi, laziness in mind and body, failure to regulate the desire for worldly objects, incorrect assumptions or thinking, failing to attain stages of the practice, and instability in maintaining a level of practice once attained.”—translation by Swami Jnaneshvara

Sitting for more than three hours, sleeping for extended periods of time, watching long hours of TV or simply idling away the time would qualify as “styana” (inefficiency, idleness, procrastination, dullness) and “alasya” (laziness, sloth), which are now thought to be responsible for decreasing life expectancy in the United States. While technology may have increased our productivity, it has certainly made us lazier. Sitting for long periods, sleeping for more than the required hours and watching TV are the most common activities performed by indolent individuals. That puts these activities up there with smoking as a possible barrier to increasing life expectancy.

Findings from a recent study showed that individuals who sat for more than 11 hours daily were 40 percent more likely to die within the next three years than those who sat for four hours or less daily—even when people’s physical activity at other times of the day was accounted for. Studies have also indicated that sitting daily for less than 3 hours and watching TV for less than 2 hours extends life expectancy by an estimated 1 to 2 years. Studies reported in the prestigious journals Lancet and the British Medical Journal suggest that a sedentary lifestyle is the cause of one in 10 deaths worldwide. It’s now known that Americans are working less (26 minutes a day less compared to Y2007) and idling off more. Adults in the U.S. spend an average of 55 percent of their day engaged in some kind of sedentary behavior (see Sedentary behaviour and life expectancy in the USA: a cause-deleted life table analysis).

Data gathered from 33 countries indicate that sedentary lifestyle accounts for six percent of all cases of coronary heart disease, about 7 percent of type 2 diabetes and 10 percent of breast and colon cancers. The findings also suggested that if only 10 percent of those who are currently inactive started to exercise, 533,000 lives would be saved; if 25 percent began moving, 1.3 million deaths could be averted. Studies have also shown that even children are spending more time sitting at home than playing outdoors. Health experts are unanimous in their opinion that an adult requires at least 30 minutes/day of physical activity to stay fit while children require at least 60 minutes of playtime.

The Dance by Marc Chagall

Thus, there is no doubt that excessive time spent in sedentary behavior is not only having an impact on public health but also has effects on the life span of the individual. Those who maintain a reasonable amount of activity, particularly across the middle and later years, are twice as likely to avoid early death and serious illness. So take my advice, get off the couch and go to the nearest yoga studio for a yoga asana session or seek some enjoyable activity that involves a lot of movement. However, let me also remind our readers that physical activity need not be yoga asanas alone and neither does it have to be strenuous to achieve health benefits. The US Centers for Disease for Control and Prevention (CDC) recommend the following that constitutes physical activity: walking stairs (instead of taking the elevator), gardening, raking leaves, dancing, walking to different stores in the mall while shopping, carrying a grocery basket rather than pushing a cart (when applicable), parking in the farthest parking spot and walking to the office or store.

People of all ages benefit from doing any one or some or all of the above mentioned daily physical activities. Sedentary people need to start with short sessions (about 10 minutes) and gradually build up to the desired level of physical activity. It appears that it is never too late to make some changes and experience these positive outcomes. The antidote for these obstacles and their consequences are awareness, focus and determination (see Thoughts On Dhyana). Cultivating these qualities can prevent us from getting entangled and lost in the mire of delusion that can come from the above-mentioned obstacles (see Achieving Stillness in Turbulent Situations).

Note from Nina: Ram recommends getting off the couch and going to a yoga studio for an asana session, but there is no reason you can’t simply get off the couch and do a little bit of yoga, right next to the couch (or anywhere else in your house). We’ve got lots of mini practices on our blog (look on our index for the three “mini” entries) that you can do, try a practice you find in a yoga book or DVD, or just start out with a Reclined Leg Stretch or a Downward-Facing Dog pose and see what happens next. If you skip just one TV program, you can do a half an hour of yoga without even leaving the house. I started my home yoga practice when I was working full time at a software startup company and co-parenting two young children, so I know you can do this! And, of course, if you’ve been following our office yoga series, you’ll know that we’ve got yoga poses you can do at work, at the airport, or anywhere else you can’t roll out a yoga mat (look on our index for the “office yoga” tag).