Sitting Your Way to Better Health

by Suzanne Barston

Many people get introduced to yoga as a gentle way of incorporating exercise into their lives. Doctors prescribe yoga to seniors and those with physical limitations, since it is known as a form of physical activity that is easy on the joints and beginner-friendly. Even so, some are hesitant to start a yoga practice, intimidated by what they “think” is a complicated system of awkward poses, difficult breathing, and alienating spiritual aspects.

Chair Yoga may put an end to those fears. Perhaps the gentlest form of yoga out there, Chair Yoga is gaining momentum in senior communities and rehabilitation centers. This form is not a distinct type of yoga; rather, it is a modified way of approaching the asanas so that people with health issues or restrictions can reap the benefits of a more traditional Hatha practice.

Liz Franklin of Liz Franklin’s Yoga in Chairs is often considered the “guru” of this yoga style. A registered Yoga Alliance teacher, her website explains that Franklin was inspired to create a new form of yoga when “watching the frustrations of an older member of her yoga class as she struggled to keep up with the others. She realized that if the yoga poses were limited to what could be done seated or standing supported by the chair, almost anybody could participate.”

Although you won’t get a vigorous workout or tackle any challenging poses in a Chair Yoga class, the emphasis on breathing, balance and taking things at your own pace makes it a perfect practice for older or physically challenged people. Advocates claim that this type of yoga can reduce high blood pressure and anxiety, and alleviate symptoms of chronic fatigue syndrome, arthritis, multiple sclerosis, carpal tunnel syndrome, clinical depression, and chronic pain.

And don’t be fooled – Chair Yoga can provide a decent dose of physical fitness – despite being anchored to a chair, the exercises help you tighten abs and stretch your muscles much like any other form of yoga. Some teachers approach this practice as a way to “prep” the body for more classic, mat-based yogas. The chair allows for greater stability, and reduces the fear that keeps us from trying new poses. If we feel supported and safe, we’re more willing to push ourselves, ultimately achieving new poses and allowing our bodies to show us just how malleable and strong they can be. As students grow stronger, more confident and more limber, they can possible move on to a more traditional practice.

So what, exactly, can you expect in a Chair Yoga class? First of all, you won’t be using your trusty yoga mat. Instead you will use one or two chairs, on which you will be sitting or leaning for the entire practice. The poses may be familiar, as basic asanas are definitely used – just in a very modified way.

Chair Yoga is a very Westernized form of practice, so the spiritual, “yoga as a way of life” approach is replaced with an emphasis on personal empowerment and achievement through the exercises and breathing itself. Some classes might incorporate meditation, but the main focus is on breathing correctly and stretching in ways that will open up the body and promote health.

As the popularity of Chair Yoga increases, you can probably find a class at senior centers, YMCAs, or yoga studios in your area. If not, there are a number of good instructional videos on the market.

Yoga soothes menopause symptoms
24 Aug 2008,REUTERS

NEW YORK: Yoga can reduce hot flashes and night sweats among women going through menopause, and also appears to sharpen their mental function, new research suggests.

To investigate whether yoga would help women with physical and cognitive symptoms of menopause, scientists randomly assigned 120 menopausal women, 40 to 55 years old, to yoga practice or simple stretching and strengthening exercises five days a week for eight weeks.

The postures, breathing and meditation included in the yoga intervention were "aimed at one common effect, i.e. 'to develop mastery over modifications of the mind'... through 'slowing down the rate of flow of thoughts in the mind'," the researchers explained. Women in the yoga group also listened to lectures on using yoga to manage stress and other yoga-related topics, while those in the control group heard lectures on diet, exercise, the physiology of menopause, and stress.

After eight weeks, women in the yoga group showed a significant reduction in hot flashes, night sweats, and sleep disturbances, while the women in the control group did not, Dr R Chattha, of the Swami Vivekananda Yoga Anusandhana Samsthana in Bangalore found. Both groups showed improvements in a test of attention and concentration, although improvement in the yoga group was significantly greater.

In a test of memory and intelligence with 10 components, the yoga group improved on eight, while the control group improved on six. "The present study shows the superiority of yoga over physical activity in improving the cognitive functions that could be attributed to emphasis on correctness in breathing, synchronizing breathing with body movements, relaxation and mindful rest," the researchers suggest.

This isn’t meant to scare you, but to help you recognize the symptoms of a heart attack for a woman. Please feel free to share this with your friends and family!

Happy Heart Health Month – Liz Franklin, Yoga in Chairs

A NURSES HEART ATTACK EXPERIENCE I am an ER nurse, (day in and day out!) and this is the best description of this event that I have ever heard. Please read, pay attention, and share it! Diane K. in AZ

Women and heart attacks (Myocardial infarction)

I was aware that female heart attacks are different, but this is the best description I've ever read. Did you know that women rarely have the same dramatic symptoms that men have when experiencing heart attack...you know, the sudden stabbing pain in the chest, the cold sweat, grabbing the chest & dropping to the floor that we see in the movies. Here is the story of one woman's experience with a heart attack.

I had a completely unexpected heart attack at about 10:30 PM with NO prior exertion; NO prior emotional trauma that one would suspect might have brought it on. I was sitting all snugly & warm on a cold evening, with my purring cat in my lap, reading an interesting story my friend had sent me, and actually thinking, "A-A-h, this is the life, all cozy and warm in my soft, cushy Lazy Boy with my feet propped up.”

A moment later, I felt that awful sensation of indigestion, when you've been in a hurry and grabbed a bite of sandwich and washed it down with a dash of water, and that hurried bite seems to feel like you've swallowed a golf ball going down the esophagus in slow motion and it is most uncomfortable. You realize you shouldn't have gulped it down so fast and needed to chew it more thoroughly and this time drink a glass of water to hasten its progress down to the stomach. This was my initial sensation---the only trouble was that I hadn't taken a bite of anything since about 5:00 p.m.

After that had seemed to subside, the next sensation was like little squeezing motions that seemed to be racing up my SPINE (hind-sight, it was probably my aorta spasming), gaining speed as they continued racing up and under my sternum (breast bone, where one presses rhythmically when administering CPR). This fascinating process continued on into my throat and branched out into both jaws.

AHA!! NOW I stopped puzzling about what was happening--we all have read and/or heard about pain in the jaws being one of the signals of an MI happening, haven't we? I said aloud to myself and the cat, "Dear God, I think I'm having a heart attack!"

I lowered the foot rest, dumping the cat from my lap, started to take a step and fell on the floor instead. I thought to myself "If this is a heart attack, I shouldn't be walking into the next room where the phone is or anywhere else.......but, on the other hand, if I don't, nobody will know that I need help, and if I wait any longer I may not be able to get up in moment." I pulled myself up with the arms of the chair, walked slowly into the next room and dialed the Paramedics. I told her I thought I was having a heart attack due to the pressure building under the sternum and radiating into my jaws. I didn't feel hysterical or afraid, just stating the facts. She said she was sending the Paramedics over immediately, asked if the front door was near to me, and if so, to unbolt the door and then lie down on the floor where they could see me when they came in.

I then laid down on the floor as instructed and lost consciousness, as I don't remember the medics coming in, their examination, lifting me onto a gurney or getting me into their ambulance, or hearing the call they made to St. Jude ER on the way, but I did briefly awaken when we arrived and saw that the Cardiologist was already there in his surgical blues and cap, helping the medics pull my stretcher out of the ambulance. He was bending over me asking questions (probably something like "Have you taken any medications?") but I couldn't make my mind interpret what he was saying, or form an answer, and nodded off again, not waking up until the Cardiologist and partner had already threaded the teeny angiogram balloon up my femoral artery into the aorta and into my heart where they installed 2 side by side stents to hold open my right coronary artery.

I know it sounds like all my thinking and actions at home must have taken at least 20-30 minutes before calling the Paramedics, but actually it took perhaps 4-5 minutes before the call, and both the fire station and St. Jude are only minutes away from my home, and my Cardiologist was already to go to the OR in his scrubs and get going on restarting my heart (which had stopped somewhere between my arrival and the procedure) and installing the stents.

October - The month of Breath

Each month I select a theme for my classes and include that theme in each class. For the month of October, I have chosen "breath" as the theme.

In class we have worked with Focused Breathing, to help us focus our minds on our breath and quiet the chatter of the mind. We are also working on concentrating on the breath while holding a difficult pose. When the thoughts are focused on the breath, the mind becomes quiet and the body will release into the pose with greater ease.

This week I am sharing a quote from my demonstration program with my classes. I wanted to share it with all of you as well.

"Breathe! Breath is life! Exchange of electrons. Flow of energy. Air is the primary nutrient. Survival without it is measured in minutes. It is so important that you do it without thinking.

Your breath is the voice of your spirit. It's depth, smoothness, sound, and rate reflect your mood.

If you become aware of your breath and breathe the way you do when you are calm you will become calm."

The last line is the most important one. The next time you are feeling overwhelmed or stressed, just take a moment to concentrate on your breath and "breathe the way you do when you are calm". You'll be amazed by the results.

Shanti (peace), Liz

Yoga And The Good Samaritan

By Paul Jerard

What is Yoga? Many students of Yoga will easily answer, "Yoga means union." "Union of what?" you may say. Whether you believe Yoga is the union of mind, body, and spirit, or the union of your soul (jiva) with God, Yoga is a life changing method, which has improved peoples’ lives for thousands of years.

When seeking a Yoga teacher, people are confused about the qualifications. This is understandable, but some of the top qualifications a Yoga teacher should have are tolerance, integrity, and compassion. These are not physical qualities, but would you choose to spend your time learning Yoga from someone who is an unethical brute?

Many of us have heard, or read, the Parable of the Good Samaritan. If you are unfamiliar with it, you can refer to Luke 10:25-37 from the New Testament. When the man asks Jesus how to obtain eternal life, Jesus tells the Parable of the Good Samaritan.

Basically, Jesus explains that it is essential for us to help those in need who are around us. It reminds me of the saying, “Can’t see the forest for the trees.” The path toward God is filled with challenges. Even though we may have our eyes on God, people around us need help, and helping others is the path to eternal life.

The Parable of the Good Samaritan is scripture worth reading because people often forget who their neighbors are. While we are on this earth, we are all neighbors. Tolerance, integrity, and compassion are your guides toward union.

John 15:12 quotes Jesus as saying: “This is my commandment to you, to love one another as I have loved you.”

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. http://www.riyoga.com He has been a certified Master Yoga Teacher since 1995. To receive a Free Yoga e-Book: Yoga in Practice, and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html

© Copyright 2007 – Paul Jerard / Aura Publications

Article Source: http://EzineArticles.com/?expert=Paul_Jerard http://EzineArticles.com/?Yoga-And-The-Good-Samaritan&id=648063

Relieve Your Neck Pain with Yoga

By Michael Russell

Everyone gets a little stiff neck once in a while, and yoga can wipe away the pain with a few concentrated exercises. First, though, you must be certain the pain isn't related to something more serious than a simple stiff neck. Instead of yoga, see a doctor if any one of the following is true:

- You neck pain has persisted for more than three days, or it keeps coming back.

- Your neck pain is accompanied by dizziness or nausea.

- The pain seems to radiate down into your arms or legs.

- The pain began with a fall or accident.

If your stiff neck does NOT meet any of the above conditions, these simple yoga exercises can help increase your neck's flexibility and strengthen the neck muscles. By exercising you speed blood and needed nutrients to the area, easing the neck pain gradually. Try these:

Neck Stretches

Sitting cross-legged, tall and straight, and inhale eyes forward. Exhale, moving chin to chest. Repeat this breath five times, the fifth time holding chin to chest breathing three times through the nose. Inhale, raising the head to center again. This time drop your right ear to your right shoulder during the exhale. Repeat this breath five times, the fifth time holding ear to shoulder for three breaths. Repeat this sequence with the left ear to left shoulder.

Half-Circle Rolls

Drop your chin to your chest. Slowly roll it up to your right shoulder, down to center, up to the left shoulder and down to center. Repeat this three to five times. Never roll the head in a full circle, as this can cause damage.

Shoulder Hunches

Hunch your shoulders up as high as you can, then relax them completely. Repeat five to six times. Next roll your shoulders in forward circles five to six times, then backward circles five to six times. Notice how relaxed your shoulders feel. Try this quick relaxation exercise any time you feel tension building.

Chest Expander

Stand with your feet together and your fingers interlaced behind your back. Inhale while raising your hands behind your back, squeezing your shoulder blades together and tucking your tailbone under to keep from over-arching your back. Hold this position for three to four breaths, then lower your arms slowly during the next exhale.

Arm Lifts

Hold your arms straight out in front of you, parallel to the ground with palms facing each other but not touching. Inhale while bringing them up next to your head. Exhale while you bring them down again. Repeat this four to eight times.

Press It

Place either palm on the back of your head. Simultaneously press the head and hand against each other for a count of ten. Move the palm to the forehead and repeat the pressing for another count of ten. Now place the right palm against the right side of your head and press head and hand together for a count of ten. Repeat with the left palm and left side of the head.

These yoga exercises are designed to relieve physical stress and related pain. The best pain relief is pain prevention, so be sure to watch your posture and set your workspace to avoid slouching.

Michael Russell
Your Independent guide to [http://yoga.tips-and-gear.com/]Yoga

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The Purpose of Yoga- Getting Rid of Negative Thoughts

By Paul Jerard

Tranquility of mind is one of the main objectives within all forms of Yoga practice. It is amazing how many Yoga students, from physically challenging forms of Yoga, have not yet learned this. To practice Hatha Yoga as an exercise is a “small piece of the pie.”

Exercise is a wonderful thing, and it can help us purge negative thoughts. Yoga helps us attain our best emotional, mental, spiritual, and physical state. No exercise alone can help us attain optimum holistic health in this way. Some martial arts are close, but Yoga is the mother of all health maintenance systems, and Yoga has many more healing aspects.

The next time you dwell on a negative thought, try to be a realist, and consider the real problem. The real problem is we worry ourselves sick about the unknown. Sometimes, change causes us to worry. We anticipate the worst, and most of the time, it never happens.

Here is a strategy for the next time you fear the unknown. Make it a point to plan and prepare for the unfamiliar surroundings, which cause you anxiety. Mentally see yourself solving the problem. If you are going to spend time on a problem, you must transcend worry, and work on a solution.

Here is an example: If you have fear of public speaking, you must practice your speech. You could also go to the stage ahead of time. Most auditoriums are open well ahead of time and most maintenance crews do not mind.

This same principle is used in competitive sports. How often do you see professional players practicing hours before game time? Why do you think they are on the field so early?

“Practice makes perfect” is a very wise saying. Practice builds confidence, as well. The visiting team cannot wait to go practice on the opposing team’s home field before game time. Visiting teams are not familiar with the turf, and they will also face hostile sports fans. Even professionals have to “get the bugs out.”

If you do not have a stage or a field to practice on, you still have your mind. In Yoga meditation, you are taught to visualize. Therefore, you should visualize success. Do not approach a negative thought as a victim. Instead, look at your problems as a victor would. Forget the worries and focus on the solutions.

Some of my Yoga students have said, “But what if I fail?” In truth, no adventure in this life is a failure, unless you quit. If you never give up, you are still working on a positive outcome.

© Copyright 2007 – Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. http://www.riyoga.com He has been a certified Master Yoga Teacher since 1995. To receive a Free e-Book: Yoga in Practice, and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html

Article Source: http://EzineArticles.com/?expert=Paul_Jerard http://EzineArticles.com/?The-Purpose-of-Yoga--Getting-Rid-of-Negative-Thoughts&id=625790

The Purpose of Yoga - Aging Gracefully

By Paul Jerard

Most Yoga practitioners, and teachers, begin to realize the anti-aging benefits of Hatha Yoga, within a short time. However, with all of the anti-aging scams in abundance today, most Yoga teachers hesitate to utter the words “anti” and “aging” in the same sentence.

The many benefits of steady Yoga practice, to all age groups, are enhanced, when we explore the physical limits of our bodies. There are times when we surprise ourselves with what we can, and what we cannot, do.

The more experienced students usually do not take risks. They have “been there and done that.” New Yoga students are warned not to force, while they learn their physical limits.

Have you ever heard the saying, “Youth is wasted on the young?” When I first heard it, I was quite young, and the words were shouted at me by a man who was about the age of my Grandfather.

Unfortunately, I took offense because of his tone, and I did not understand his message. My reaction was silence, because of his age; he deserved respect, and I did respect him, completely.

In my mind, I thought, “I’m not wasting my youth.” I really did not understand. His whole point was lost because my mind was not open to the message, and he did not explain it in depth.

Ten years passed, and I heard the words again from a mentor, and friend, named, Harry, but his tone was one of equanimity. He explained the words from an older person’s point of view. When we reach middle age, most of us stop taking risks. These prospective risks can be physical, mental, emotional, spiritual, occupational, or financial, but when we age, we tend to think, “Been there and done that.”

Most children, and young adults, will come up with new and creative ideas, but older adults want to protect them from risks. Older adults want to keep their children and grand children safe from harm. Children can learn a lot from parents, but many parents could receive a refresher course on youthful living by observing and listening to their children.

Children are not afraid to learn new skills. Children often have more than one solution to a problem because they are not “set in their ways.” We become conditioned with age to react to situations in a predictable way. We think “inside the box.”

You see - it is the attitude, within us, which most often ages first. If we never take calculated risks from middle age on, we have “played it safe” for the rest of our lives.

Now, I am not suggesting that seniors should start sky diving, surfing, and hand gliding, next week, but the in the twilight of their lives, people often regret the opportunities they did not take advantage of. The thrill of a challenge makes life worth living. A calculated risk is a “breath of fresh air.”

For example: The seniors who take Chair Yoga are the “mavericks” of their time. Most of them did not have the opportunity to receive Yoga instruction as children, but they are not afraid to participate and receive the benefits. Now, that is an inspiration to the rest of us.

© Copyright 2007 – Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. http://www.riyoga.com He has been a certified Master Yoga Teacher since 1995.

To receive a Free e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html

Article Source: http://EzineArticles.com/?expert=Paul_Jerard http://EzineArticles.com/?The-Purpose-of-Yoga---Aging-Gracefully&id=602079

Prevention Magazine: Yoga Curbs Weight Gain

Stretching yourself thin?

by Selene Yeager


The average American adult gains a pound a year. New research suggests that yoga may help stave off that middle-age spread. A survey that tracked weight gain in 15,500 adults from age 45 to 55 revealed that the normal-weight people who practiced yoga at least 30 minutes a week for 4 of those years gained 3 fewer pounds (9.5 versus 12.6) than those who didn't.

Click here to see the rest of this Prevention Magazine article.