Beginner's Guide To Yoga Breathing Exercises

Beginner's Guide To Yoga Breathing Exercises
By [http://ezinearticles.com/?expert=Susan_Masters]Susan Masters

Yoga breathing exercises have are the basic premise for a successful relaxation and meditation session. If you are a beginner in this domain, here are the basic things you need to know about yoga breathing exercises.

How Can I Start? The first thing you need to know is that yoga breathing exercises are also known under the name of Pranayama and they can be applied in combination with certain yoga postures or with regular relaxation and meditation positions. So, even if you are just starting to get familiar with the yoga practices, you can start applying these easy to follow breathing techniques. Find a suitable, peaceful and, if possible, natural location, sit in a comfortable position and you are ready to go!

What Is the Purpose of the Yoga Breathing Exercises? The main role of yoga breathing exercises is to eliminate the toxins or the unwanted elements from the body - mainly carbon dioxide. At the same time, breathing helps you inspire the pure, beneficial element, namely the oxygen. But even more, relaxation and meditation are strictly dependent on breathing and a successful, fulfilling meditation session is based on correct breathing exercises.

Are There Different Types of Yoga Breathing Exercises? There are different yoga breathing exercises and techniques, but three of them are essential when it comes to yoga relaxation and meditation. These three Pranayama exercises are: Dirgha, Ujjayi and Nadi Shodhana.

Dirgha is one of most complex yoga breathing exercises, because it focuses on all three chambers of the human lungs - due to this fact, this type of yoga breathing exercises improves the capacity of your lungs, your breathing in general and oxygenates the blood. What should you do? First of all, it is advisable to lie down on a comfortable surface and begin with long and slow breaths through your nose. The most important thing is to concentrate on your belly when you are doing the breathing exercise: fill it with pure air and lead this purity towards your lungs. When you are exhaling, release the air in your belly slowly, just like you are releasing the air from a balloon. At the same time, try to expand your chest, in order to allow the air get inside you.

Ujjayi techniques are very innovative yoga breathing exercises that you can perform when you want to improve your focus and attention. At the same time, you can use Ujjayi right before your yoga meditation session. Ujjayi has numerous beneficial effects and the most important one is that it improves the concentration and accelerates the mind processes, including memory and attention. What should you do? First of all, you have to sit down comfortably, but maintain your spine erect. Start with the same long and slow breaths through your nose. Then, try to contract the muscles of your throat in order to obtain a gentle hissing noise. Extend both your inhalation and exhalation, without creating too much effort for your body.

Nadi Shodhana is an alternate nostril form of breathing that is perfect for you, as a beginner. You can perform these yoga breathing exercises when you want to calm down, when you feel tensioned, since they have the benefit of reducing anxiety and stress. All you have to do is to gently press your left nostril and inhale through your right one, then press your right nostril and exhale through the left one. At the same time, make sure you are breathing slowly - repeat the same exercise up to ten times and enjoy your relaxation.

As you can see, there are many kinds of yoga breathing exercises, so you should try more and select the one that suits you best, the one that helps you relax best and enjoy your meditation session.

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Breathing Exercises For Asthma Patients

By [http://ezinearticles.com/?expert=Ashi_Jas]Ashi Jas

In the normal breathing pattern the diaphragm moves downward when the person inhales and moves upward when the person exhales. An asthma patient breathes in an unnatural way by using only the upper portion of the chest. This is very unnatural for the system as the full chest is not used in this way.

Over the period of time the patient develops weakness of chest muscles as the muscles are not being used properly. At the time of an attack the chest muscles work extra hard as they work against constricted air passages. It is advisable for the asthma patients to do breathing exercises as they can really help build up the chest muscles involved in respiration and can contribute towards saving a person’s life at the time of an attack.

The aim of breathing exercises is to relax the chest muscles that are overworked. And to teach a person to get out of the habit of using the chest muscles for breathing and start using the abdominal muscles and the diaphragm. For learning the proper use of diaphragm and lower chest the asthma patient has to start concentrating on breathing out rather than breathing in.

The chest has to be completely emptied by raising the diaphragm by voluntary contraction of the abdominal muscles and lower chest. This process if practiced regularly is actually against the situation that happens during an attack. By doing this exercise a person tries to achieve the reversal of the condition of asthmatic attack. By regular practice the body learns to imitate this condition and the muscles try to come in this situation by involuntary action.

Care should be taken that the breathing out process has to be a slow process and not a hasty one otherwise it may lead to wheezing and discomfort. For doing the breathing exercises correctly the person may need to be retrained to push out the abdomen and concentrate the mental energies on doing this. This initiates the lower chest breathing and the muscles get used to it after a while.

In the ancient practice of yoga there is a system of breathing exercises which is known as pranayama. The word pranayama is derived from the word ‘prana’, which means vital oxygen. In broader terms the word prana indicates towards the life that is visible in all the vital activities of a living being. Prana is the life force that remains in action till the time a living being is alive.

It is of utmost importance for the human being to keep the vital prana active and rejuvenated at any point in time for complete health, vitality and longevity. Pranayama is a science for keeping this vital life force hail and hearty. Pranayama involves a lot of breathing exercises.

There are many different types of exercises and this is a science that can be learnt either by the help of a guru, which is most preferable, or alternately in the occasion of non – availability of a guru, it can also be learnt by the help of books and literature available on the subject. Pranayama is a form of exercises that can give immense vitality to the system and is known to practically recover and rejuvenate a person from any kind of ailment. This goes to prove the power of these forms of exercises.

Yoga in itself is a very powerful science and it should not be considered to be just simple exercises. Similarly pranayama should not be considered simple breathing exercises. Anything that has the power to cure even strong ailments should be done in a proper way.

Although the procedure for pranayama looks very simple, considering the power of this form of science it is advisable for the patients suffering from any kind of ailments to take an opinion from one’s doctor before trying out the pranayama exercises. Also a person should not get too excited and start doing all exercises together. There should be given considerable gap between mastering one exercise and starting another.

In the case of the asthma patients the main aim of the breathing exercises is to relax the chest muscles. Chest muscles are normally under tremendous exertion in asthma patients. The patients are constantly advised to consciously relax the chest muscles while indulging in any activity that causes exertion to their system like walking up a slope, or walking upstairs, or indulging in any sporting or sexual activity. The patient is taught to relax his arms, legs and thorax. The patients are also taught to sleep in a way that is relaxing to the chest muscles.

The patient is made to learn to lie down on one side with two pillows under the head, the upper arm and legs should be flexed forward. The upper arm should be facing backyard and the whole body should be turned forward. The patients who are slightly aging or suffering with emphysema find it very relaxing to lie down with higher pillows. Also head of the bed can be raised slightly for more comfortable lying position while sleeping and to relax respiratory muscles while sleeping. Regularly doing a few toe touching exercises and sit-ups everyday is important as it makes the abdominal muscles strong. But care should be taken to not overdo the exercises as they may exert the system and even cause damage.

Learn More About [http://www.yourasthmatreatment.com/asthma-patients-breathing-exercises.htm]Asthma Exercises, Asthma Medicine and [http://www.yourasthmatreatment.com/yogic-exercises-asthma.htm]Exercise Induced Asthma at http://www.yourasthmatreatment.com/ - Asthma Information and Treatment Guide.

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Mindfulness Meditation in Western Society

By [http://ezinearticles.com/?expert=Richard_Singer]Richard Singer

Meditation has become extremely popular in western society in the recent years however; it has existed for thousands of years and has obviously passed the test of time in various other cultures. Meditation has in fact survived 4500 years of political upheaval and socioeconomic transition (Andreson, 2000). If meditation was not beneficial would it still be around and being practiced thousands of years later? Probably not.

The word meditation tends to cause confusion in many people due to it being unknown or regarded as somewhat metaphysical, new age, or associated with a special dogma or religion. Well as just discussed there is nothing new about meditation and I believe that the foundation for meditation in its purity is not confusing or complex. The very essence of meditation is simplicity, but as Ayaja states in his psychotherapy text, “simplicity is often the most complicated thing” (Ajaya, 1983, 126). I genuinely believe this statement to be accurate in especially western society’s way of life.

Life consists of simple principles, however human beings tend to complicate them within their minds rather than living and being from the soul. I know for my life, I choose to keep meditation and living as simple as possible. I think Stephen Levine says it best when he discussed meditation in his book, A Gradual Awakening, “meditation is for many a foreign concept, somehow distant and foreboding, seemingly impossible to participate in. But another word for meditation is simply awareness. Meditation is awareness” (Levine, 1989, 1). Now, this explanation is indeed workable and practical to an individual wanting to become involved in meditation.

Within this paper, I will offer a simple explanation of the process of meditation, its psychological, physiological, and spiritual benefits as well as a brief description of my personal experience.

There are several types of meditation, however Levine states that “differences in these techniques are basically due to the primary object which is concentrated on through the process” (Levine, 1989, 8). Thus, I will base this paper on mindfulness meditation (Vipassanna) which involves directly participating in each moment as it occurs with as much awareness and understanding as possible. In my opinion this is the simplest and most effective form of meditation and actually a very enlightened way to live your daily life. We live “now” right in this moment and that is what this type of meditation proposes. After all, as Goleman (1972a) states, “the goal of all meditation systems, whatever the ideological orientation or source…is to transform the waking state through the fruits of practice – to die to the life of the ego and be reborn to a new level of experience” (155).

As previously discussed, the focus of this paper will be mindfulness meditation rather than concentration meditation which is what usually comes to mind when the word meditation is mentioned. While concentration meditation focuses on the attention of a single object, mantra, or deity, mindfulness meditation includes a more dynamic inclusive field of observation. It is inclusive of the depth that surrounds us rather than shutting the world out, which is more practical for the average participant in western society (Tacon, 2003 ). It was also suggested by Kabat-Zinn (1994) that mindfulness may be beneficial to many people in western society who might be unwilling to adopt Buddhist traditions or vocabulary. Thus, mindfulness meditation is considerably more appropriate for our society than discussing the full range of meditation techniques from eastern traditions, due to its simplicity, practicality and perceived detachment from eastern philosophies and religions.

Rather than try to choose one definition to describe what mindfulness meditation is, I will present a variety of views from those familiar with this specific practice in order to get the point across more succinctly. First of all, mindfulness meditation is more specifically called “insight meditation” in Buddhist traditions, or vipassanna which is sanskrit and means “to see clearly.” Mindfulness meditation is a large part of Buddhism as well as Zen practice; however it can be successfully practiced detached from these traditions. As previously mentioned it is not necessary to be a practicing Buddhist to enjoy the fruits of mindfulness meditation (Levey & Levey, 1999). At this time I will present varied definitions or descriptions of what mindfulness meditation actually is.

Tacon (2003) describes mindfulness meditation as a “form of meditation that involves stimuli from the field of consciousness rather than the exclusion of stimuli, as in concentration meditation” (67).

Kabat-Zinn (1994) states that mindfulness meditation is “paying attention in a particular way; on purpose in the present moment and non-judgmentally.” (108).

Levey and Levey (1999) describe mindfulness meditation in the following way: “mindfulness liberates us from memories of past and fantasies of future by bringing reality of the present moment clearly into focus” (89). They also state that “mindfulness makes us more aware of life’s everyday miracles” (89).

Dunn, Hartigan, and Mikulas (1999) state that “mindfulness practice involves open receptivity and awareness to all stimuli, while evaluation, analysis or classification of those stimuli is suppressed” (p.148).

Ruth Baer states “mindfulness is the nonjudgmental observation of the ongoing streams of internal and external stimuli as they arise” (2003, p. 125).

Although each of these passages utilize different terminology to articulate what mindfulness meditation is; the overall consensus comes down to “being present in life.” In my personal opinion, this may well be the secret that all human beings have been searching for outside of themselves. Being present in the moment is very simple, yet profound. Most people will likely say, “There has got to be more to living than this.” Is there?
Mindfulness meditation focuses on all areas of our being. Levey and Levey (1999) present a variety of these areas in their book, Simple Meditation and Relaxation. These elements of the human being include being mindful or aware of your sense without judgement, being aware of your emotions with acceptance, maintaining awareness of your thinking and allowing thoughts to flow by, just noticing. Another two vital areas include being aware of your breathing as well as what is going on with your body (pp. 95-97). What it comes down to is being aware of what is going on for you in each moment. To further articulate this I will provide various excerpts from a mindfulness meditation by Stephen Levine (1989).


• “Find a comfortable place to sit, with back straight but not rigid…”

• “Keep your attention at one precise point and note the sensation that accompanies each breath…”

• “Sounds arise. Thought arise. Other sensations arise. All background, arising and passing away…”

• “Sensations arise in the body, Thoughts arise in the mind. They come and go like bubbles…”

• “Don’t get lost. If the mind pulls away, gently, with a soft non-judging, non-clinging awareness, return to the breath…”

• “Moment to moment awareness of whatever arises, whatever exists” (pp. 32-36).


My hope is that these excerpts further clarify mindfulness meditation to the reader. Levine is a master when it comes to simplicity in one’s life as well as having the capacity to make meditation practical and efficient. Next, I would like to discuss a variety of interventions using mindfulness followed by research demonstrating the psychological, physiological, and spiritual benefits. Mindfulness meditation is truly a holistic application and this will be shown through the research findings discussed in this article.

Interventions

As previously discussed meditation has been around for thousands of years, however has only recently been integrated into psychotherapy in western society. The American Psychological Association, around 1977, suggested that “meditation could facilitate the therapeutic process” (Taskforce on Meditation, 1977, p. 3). Unfortunately, about 20 years later it still hasn’t actually become mainstream. However, we must be fortunate that some progress is being made. At this time, I would like to discuss four current interventions that are using mindfulness meditation as part of the therapeutic process.

The first intervention is the integration of mindfulness meditation in the general psychotherapy process. La Torre (2001) discussed it as an effective component of psychotherapy and stated that as meditation brings awareness to feelings and discomforts in the therapeutic process, psychotherapy can provide discussion and exploration of these insights. She also expresses that the ability to practice meditation in and out of the therapeutic session fosters independence and self mastery on the client’s part. La Torre (2001) concludes by stating, “That in most cases the incorporation of meditation into the therapeutic process has enriched therapy and given clients a greater sense of control and awareness” (p. 104).

In a separate case study by Boorstein (1983), he describes his integration of mindfulness meditation and bibliotherapy and its effectiveness with a depressed, agitated, and paranoid client. Boorstein integrated various readings with a transpersonal theme as well as mindfulness meditation in and out of session. Boorstein claims that the outcome was significant and included increased self-esteem, psychological and spiritual growth and relief of presenting symptoms. Boorstein conducted follow ups and stated that the positive outcomes were maintained and the client continued to focus on personal and spiritual growth in his life.

A second popular intervention and the most frequently cited method of mindfulness meditation intervention is the program developed by Jon Kabat-Zinn called Mindfulness Based Stress Reduction (MBSR). This program was developed specifically for chronic pain and stress related disorders. It is an 8-10 week course for groups which utilizes a unique combination of discussions related to stress, coping, as well as homework assignments and an intense instruction and practice of mindfulness meditation. The ability for clients to practice inside and outside of session in real life situations is again a benefit of this modality (Baer, 2003).
Another intervention which is strongly associated with MBSR is Mindfulness Based Cognitive Therapy (MBCT). This intervention incorporates aspects of cognitive therapy that facilitate a detached or decentered view of ones thoughts including statements such as “Thoughts are not facts” and “I am not my thoughts” (Baer, 2003, p. 127). MBCT is designed to teach skills for previously depressed individuals to observe their thoughts and feelings non-judgmentally and to see them as simply mental events that come and go rather than as reality or aspects of themselves (Baer, 2003).
The final intervention that I will discuss that incorporates mindfulness meditation is a therapy termed Dialectical Behavioral Therapy (DBT). This specific therapy was designed to treat borderline personality disorder however it is currently being applied to a variety of different populations. DBT integrates mindfulness meditation training with cognitive behavioral skills in order to facilitate acceptance and change at the same time. Specific aspects of this intervention include emotional regulation, interpersonal skills, and distress tolerance skills (Baer, 2003). In my personal career I have had direct experience with this an addiction facility and found it to be quite effective. Residential clients embraced the mindfulness components in all aspects of their lives and appeared to truly benefit from practicing acceptance and non-judgment as part of their recovery. I genuinely hope that more interventions will become available and mindfulness meditation will eventually get the respect it deserves in the field of psychotherapy and life in general.
Mindfulness meditation is a holistic tool for growth and self awareness. It benefits the mind, body, and soul as a whole, however for this papers purpose I will separate the components into the benefits related to psychological, philosophical, and spiritual elements of the human being. These will be based on the literature pertaining to mindfulness meditation specifically and what has been discussed in a variety of research studies.

Physiological Benefits

The literature discusses an immense amount of physiological benefits derived from mindfulness meditation. To list and discuss all of them is beyond the scope of this paper; however I will discuss some of the main physical benefits shown throughout the empirical literature. First, the physiological changes that have been noticed when practicing meditation such as decreased heart rate, breathing and the lowering of blood pressure has been termed the “relaxation response” by Benson (1975). These changes can of course be extremely beneficial to those individuals needing to escape the daily stress and chaos of society. However, the physiological benefits of mindfulness meditation transcend the momentary changes during the act of meditation. In Perez-De-Albeniz’s (2000) 75 study Meta analysis he discussed a vast array of benefits that were found in his perusal of the available research. These included increase cardiac output, muscle relaxation, increased serotonin and melatonin levels, and significant improvement in chronic pain. In addition mindfulness meditation was found to be beneficial for psoriases, epilepsy, fibromyalgia, and hypertension. This brief summary obviously demonstrates that mindfulness meditation can be effective for the body component of a human being. Lets explore the other two elements that make up human beings.

Psychological

Numerous psychological benefits of mindfulness meditation are mentioned throughout the empirical literature. Again, this is not an exhaustive review of the literature, but a brief articulation of outcomes reported regarding the practice of mindfulness meditation. La Toree (2003) explains the benefits of mindfulness meditation in terms of its emotional benefits concerning self growth. In her article she explains that overwhelming feelings are better able to be accepted as an individual is able to own these feelings and experience them with a greater sense of safety.

In Perez de Albeniz’s Meta Analysis of the literature the following were demonstrated throughout the empirical studies that were reviewed:

• Increased happiness

• Increased joy

• Increased positive thoughts

• Increase problem solving skills

• Enhanced acceptance

• Enhanced compassion

• Enhanced tolerance

• Increased relaxation

• Increased resilience

• Better control of feelings and personal responsibility

• Improvement in psychological well being

• Decreased anxiety

• Decreased substance abuse

Perez de Albeniz also discussed mindfulness meditation’s ability to help patients understand that there are no quick solutions in life which leads to development of patience in their personal growth journey. In addition, the promotion of a non-judgmental attitude as well as the ability to come to terms with what is rather than what could have been.

Finally I think it is important to mention a study by Shapiro, Schwartz, and Bonner (1998) in which MBSR was offered to medical and pre medical students. The application involved a 7-week intervention with a wait list control. The outcome of this study included reduced self-reports of overall psychological distress, including depression, reduced self-reports of state and trait anxiety and increased scores of empathy levels. Again, in the psychological domain it is obvious that mindfulness meditation has enormous benefits.

Spiritual

Spiritual benefits are also demonstrated in the practice and application of mindfulness meditation. In the Shapiro et al study (1998) it was also found that there were increased scores on the measures of spiritual experiences, which basically meant that following the mindfulness introduction, participants had a greater conviction of the existence of a higher power as well as an increase in the internalization of a personal intimate relationship to a higher power. In Perez de Albeniz (2000) it was noted that mindfulness meditation helps a patient or person to trust their inner nature and wisdom. Finally, Walsh (1983) expresses in his article that meditation is “available as a tool for those who wish to plumb the depths of their own being and explore the nature of mind, identity, and consciousness. It’s a tool that can be used from the beginning to the end of the spiritual quest” (45). Obviously, there are many other spiritual benefits of meditation, including the obvious, Nirvana; however I merely supplied the reader with a summary. Perhaps, it may motivate some to enter this journey of awareness and explore the many additional gems along the path.

Personal Experience

Henry Miller said “the aim of life is to live, and to live means to be awake, joyously, drunkenly, serenely, divinely aware.” This is what mindfulness meditation has brought to my life. By all means, do not think that I sit in meditation continuously and detach from the world. Mindfulness allows me to feel every moment of life within my entire being. It allows me to live life rather than just existing and the application of this practice throughout the past five years of my life has transformed who I am. I have tapped into my genuine being and united with the energy of the universe. Simply by cultivating awareness of the moment through mindfulness I have been able to transcend my ego and travel each day on the path of self-actualization. I have experienced the pure essence of mindfulness meditation. Each moment of my life allows continuous practice and application of this essential skill that genuinely gives life. Each human being on this earth has the innate ability to tap into the perfection and precision of mindfulness meditation. Go and experience the bliss that it offers.

Finally, throughout this paper I have discussed what mindfulness meditation is, provided a variety of description by the experts in this practice, and given the reader examples of the process of mindfulness meditation based on writings by Stephen Levine. It was concluded, that simply mindfulness meditation is being aware of life, which obviously can be practiced in any setting. Mindfulness mediation is extremely practical in the west and has been utilized in a variety of therapeutic interventions with much success. Additionally, it has been shown to have physiological, psychological, and spiritual benefits by the research thus far. In short, mindfulness mediation is a great tool for the whole person to utilize toward personal and spiritual growth. Mindfulness is genuinely living life in this very moment. Go truly live in the now and experience the true essence of life without the deluded impediments caused the thinking mind.

References

Ajaya, S. (1983). Psychotherapy East and West, Honesdale, Pa:The Himalayan International Institute.

Andreson, J. (2000). Meditation meets behavioral medicine. Journal of Conciousness Studies, 7(11-12), 17-73.

Baer, R. (2003). Mindfulness training as a clinical intervention: a conceptual and empirical review. Clinical Psychology: Science and Practice, 10(2), 125-143.

Benson, R. (2003). The Relaxation Response, New York, NY: Morrow.

Dunn, B. R., Hartigan, J. A., & Mikulas, W. L.. (1999). Concentration and Mindfulness Meditations: Unique form of consciousness?. Applied psychophysiology and BioFeedback, 24(3), 147-165.

Goleman, D. (1972a). The Buddha on meditation and states of consciousness, Part I: A typology of meditation techniques. Journal of Transpersonal Psychology, 4(1), 1-44.

Kabat-Zinn, K. (1994).Wherever you go there you are: Mindfulness meditation in everyday life. New York: Hyperion

La Torre, M. A (2000). A holistic view of psychotherapy: Connecting mind, body, and spirit.. Perspectives in Psychiatric Care, 36(2), 67-68.
Levey, J & Levey, M. (1999). Simple meditation and Releaxation . Berkeley, CA: Conari Press.

Levine, S. (1989). A Gradual Awakening. New York, NY: Anchor Books.

Perez-De-Albeniz, A. (2000). Meditation, concepts, effects and uses in therapy. International Journal of Psychotherapy, 5(1), 49-58.

Tacon, T. M. (2003). Meditation as a complementary therapy in cancer. Family and Community Health, 26(1), 64-73.

Taskforce on Meditation. (1977). Position statement on meditation. American Journal of Psychiatry, 134, 720.


Richard A. Singer Jr. is a practicing psychotherapist living in the
Cayman Islands. He is formerly of Pennsylvania and has a Master’s
Degree in Clinical Psychology and is currently working on his Doctorate Degree in Psychology at Saybrook Graduate School and Research Center. His daily inspirations have been included as part of Chicken Soup for the Recovering Soul, from the best selling Chicken Soup series. His own recovery from addiction and depression impassioned him to help others find courage, determination and peace, and has made what some would call “work” the love and purpose of his life. To learn more about Mr. Singer and explore updated information, visit his Web site http://www.yourdailywalk.org or E-Mail him at [mailto:RAS9999@aol.com]RAS9999@aol.com. In addition, please join the him for down-to-earth interactive discussions about the suggested monthly readings, daily quotes, meditations affirmations, and journaling sections of the book on his Amazon.com Blog.

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Diabetes

Diabetes in various forms affects up to 5percent of the world population with 12 million diabetics in Western Europe alone. Of the different ways in which diabetes presents, noninsulin-dependent diabetes mellitus (NIDDM) is probably the most commonly encountered genetic disease. NIDDM or Type II diabetes is multifactorial, depending also on environmental factors including obesity, sedentary lifestyles and nutritional imbalances.

Yoga has shown some beneficial results in curing diabetes. The yoga exercises that are prescribed for curing diabetes is different from hatha yoga exercise because it involves positions tailored to treat certain conditions, as well as meditation, relaxation and stretching exercises.

One of the studies conducted to cure diabetes was the one set up by the Yoga Biomedical Trust, founded in 1982 by biochemist Dr Robin Monro, and an Indian yoga research foundation which discovered that practicing yoga for 30 minutes a day for one month helped reduce blood glucose levels in some diabetics.

The yoga patients took part in one or two 90-minute sessions a week and were asked to practice at home. The classes included the specific yoga exercises of the spinal twist, the bow and abdominal breathing.

At the end of the 12 weeks blood sugar levels fell significantly in all patients in the group and were slightly raised in a control group which had not joined in the yoga sessions. Three yoga students managed to reduce their medication, including one man who had not changed his drug regime for 20 years.

It has been known for a long time that exercise is helpful for diabetics. Yoga therapy may help reduce stress levels which could play a part in maturity onset diabetes. But one drawback is that some patients would find it hard to keep up the regular sessions needed to sustain the benefit. All the patients said they would like to see these classes set up on a permanent basis but we don't have the money.

It is not necessarily the exercise component of the yoga therapy package which is most important, because there is not enough physical exercise to account for the changes, but stress reduction has a lot to do with it. Stress hormones increase sugar levels in the blood. People also benefit from the stabilization of their moods which yoga brings, an increased feeling of well-being and a feeling of being more in control, which may help with their diet control.

Cure through Yoga

Yoga in a popular position Yoga, one of the world's oldest forms of exercise, is experiencing a rebirth in our stressful modern world. You wouldn't think that a 3000-year-old exercise could increase its popularity. But yoga is now being prescribed even by some medical practitioners for a range of health ailments and illnesses, as a stress reliever and to complement other fitness programs.

Talk to anyone who practises yoga and they will quickly extoll an endless list of benefits. It seems beginners quickly become converts. They believe it is the key to good health and happiness in today's world _ a common goal for most people. But probably the greatest advertisement for yoga is the fact that it seems to have graduated from the weird and alternative ranks into a position of fairly wide community acceptance.

Housewives, businessmen, sportspeople, teenagers and the aged are all practising a variety of yoga positions, meditation and associated breathing exercises. For many, yoga becomes a way of life _ often giving a more spiritual side to people's lives, although not necessarily linked to religion. One school of belief maintains that chronic and accumulated stress is the reason for many of our modern illnesses.

Proponents of yoga argue that it has a multiplicity of techniques to counter that cause and, unlike drug therapy, attack the cause, not just the symptoms. It offers, they say, a holistic approach to health and fitness. Many professional athletes, looking for the edge have turned to yoga as a supplementary form of training. They have found that yoga aids their state of mental and physical relaxation between training sessions, and their crucial build-up to big meets, where a competition is usually won or lost in the mind.

Perhaps one of yoga's major attractions is that it combines physical and mental exercise. It is excellent for posture and flexibility, both key physical elements for most sports-people, and in some respects, there are strength benefits to be gained. Yoga teachers say that the approach of yoga therapy is one of the most effective ways of achieving the mental edge that athletes seek.

Marian Fenlon, one of Brisbane's leading yoga teachers of the past 20 years, is the author of two books on the subject and has had thousands of yoga pupils. Many of them have, in turn, become teachers. Believe it or not, she has even taught yoga to footballers. Many years ago, she took Brisbane Souths rugby league team for an eight-week course and, amazingly, it was well-received. She says there are eight components to yoga therapy - attitudes, disciplines, posture and flexibility, breathing, sensory awareness, concentration, contemplation and meditation. Yoga can play a substantial supporting role to modern medicine, and complement other fitness and exercise programs. While there is no great component of aerobic fitness in yoga therapy, it complements aerobic exercise because of breathing techniques that can be learned. So there are advantages for even the most demanding of aerobic sports - swimming, cycling and running. There are numerous documented cases of yoga relieving or curing serious illnesses - such as Parkinson's disease, multiple sclerosis, heart disease, and respiratory illnesses like asthma and emphysema.

The Seven Chakras

Chakra is a Sanskrit word meaning spinning wheel. These are a system of seven energy centers located along the spine. Each chakra corresponds to an area of the body, a set of behavioral characteristics and stages of spiritual growth. Practicing yoga and focusing your energies during different postures can help you to align your chakras and get all the wheels spinning in the same direction and speed. Understanding how to fine tune and control your chakras through yoga and meditation can help bring balance and peace to your mind, body and spirit.

There are seven chakras, each associated with a different part of the body along the spine from the perineum to the crown of your head. Each chakra is associated with a particular body location, a color, a central emotional/behavioral issue, as well as many other personal aspects including identity, goals, rights, etc.

The seven chakras are: Muladhara- base of the spine; Svadhisthana- abdomen, genitals, lower back/hip; Manipura- solar plexus; Anahata- heart area; Visshudha- throat; Ajna- brow; Sahasrara- top of head, cerebral cortex.

Through the movements and postures of yoga, you can learn to focus your concentration and energy to and from the various chakras in your body. This can allow you to compensate for areas that may be out of synch with the rest of your body or not active at all. By balancing the energy among all seven of the chakras, balance can be achieved. This spiritual energy is known as Kundalini energy. In its dormant state, it can be visualized as a coiled up snake resting at the base of your spine, the Muladhara chakra. Since the chakras act as valves or pumps regulating the flow of energy through your system, controlled and purposeful movements such as yoga can be extremely beneficial in realigning your chakras in a way that can cause great benefits to you in your physical and emotional wellbeing.

Cure for Modern Day Stresses

Yoga is a 3,000-year-old, Hindu discipline of mind and body that became known in Western society with the hippie generation of the Sixties and early Seventies. Its image as a mystic practice is disappearing as fast as the stressful aspects of the Eighties are appearing.

As an effective method of stress management, yoga is spreading into the business world, the helping professions, nursing and old age homes, and is used in the treatment of alcoholics, hyperactive children and youngsters with learning disabilities. Yoga centers are getting stiff competition from adult education classes of community colleges, boards of education and parks and recreation departments.

The meaning of yoga is union of the body, mind and spirit with truth. There are many kinds of yoga to study, and there can be endless years of practice for the willing student.

Hatha Yoga is among the most popular forms in the west. It emphasizes the practice of postures, which stretch and strengthen the body, help develop a sense of balance and flexibility, as well as body awareness and mental concentration. All forms of yoga incorporate the practice of proper breathing techniques for relaxation, to rest the mind from its constant chatter, to experience an internal calm, and to energize and purify the body.

As stress levels in society reach new heights, Raja Yoga, the yoga of meditation, is growing in popularity in Western society, while others, such as Krya Yoga, the yoga of cleansing, and Mantra Yoga, the yoga of chanting, not surprisingly, have little appeal for newcomers.

Stretching and toning, though beneficial, aren't the primary reasons people turn to yoga. Newcomers are hoping that yoga will provide them with a means for handling stress and diffusing tension. The difference between exercise and yoga is that yoga has a meditative quality.

A lot of people are exercising for the psychological benefits and trying many of the Eastern activities, like yoga and tai chi. Yoga seems to have a calming effect on people.

And the techniques work on children as well as adults. When your children are quarreling, ask them to stop what they're doing, raise their arms over their heads, lean forward and breathe deeply to help diffuse their anger. It definitely helps them to cool it.

Breathing and Relaxing

You don't need to fall into the stress mode of life. You can use breath to relax, rather than stress, your mind and body. Yoga helps you to relearn that natural state that your body and mind want to be in: relaxation.

Deep breathing is both calming and energizing. The energy you feel from a few minutes of careful breathe is not nervous or hyper, but that calm, steady energy we all need. Slow, steady, and quiet breathing gives a message to your nervous system: Be calm.

Whole books have been written on yoga breathing. Here is one 5-minute Breath Break. (Read through the instructions several times before you try the practice.)

1. Sit with your spine as straight as possible. Use a chair if necessary but don't slump into it. Feet flat on the floor with knees directly over the center of your feet. Use a book or cushion under your feet if they do not rest comfortably on the floor. Hands are on the tops of your legs.

2. Close your eyes gently and let them rest behind closed lids.

3. Think about your ribs, at the front, back, and at the sides of your body. Your lungs are behind those ribs.

4. Feel your lungs filling up, your ribs expanding out and up. Feel your lungs emptying, your ribs coming back down and in. Don't push the breath.

5. The first few times you do this, do it for 2 to 3 minutes, then do it for up to 5 to 10 minutes. At first, set aside a time at least once a day to do this. When you learn how good it makes you feel, you'll want to do it at other times as well.

Just as one stressful situation goes into your next challenge, relaxing for a few minutes every day gradually carries over into the rest of your daily life and activities.

Beginners’ Yoga Video Offers Good Instruction

Trying to find well-produced fitness videos that are truly suitable for beginners can be a daunting challenge.

Most tapes these days aim at intermediate exercisers, the ones who know a grapevine from a box step and a lateral raise from a biceps curl. These tapes may offer a few easier moves here and there, but the instruction clearly is geared to people who already know what to do.

The few tapes that are marketed for beginners often are unspeakably repetitive, as if flabby muscles always mean a flabby brain. And too often, they provide no way to add extra challenge or difficulty to the routine, as if beginning exercisers are going to remain beginners forever.

It's nice, then, to discover Yoga Zone: Flexibility and Tone, a beginners' tape that offers the depth of instruction and easy pace that true beginners need.

The instructor here is Alan Finger, a genial-looking middle-aged man who wears a polo shirt, rolled-up cotton pants and a chin-length bob. His physique is not the standard chiseled form of exercise videos; he looks as if he might carry a few extra pounds around the middle.

But he has a lovely voice (with a hint of a brogue) and a calm manner, two essentials for a yoga tape, where relaxation is key.

And he has a true gift for instruction, combining the nuts-and-bolts details of positioning with what it feels like to stretch and balance.

When he describes how the muscles of the feet ought to rotate through to the little toe, you'll know -- and be able to feel -- just what he's talking about.

But each move contains so many of these instructions that it can be a little overwhelming to try to master all of them at once.

If you have tried yoga before, you'll recognize some of them -- the down-on-all-fours stretch called the cat, the inverted V that forms the down dog, and the corpse, which requires little more than lying flat on one's back, completely relaxed.

In another nod to beginners, Finger also provides true modifications and tips for those who may not be as flexible as they'd like.

Finger shows how a folded blanket can be placed under the knees or for better support while performing seated postures. A folded towel also is used for several poses, although Finger doesn't announce that in advance.

The 50-minute session ends with stretching and relaxation, set to gentle New Age music that might lull you to sleep.

Basic Yoga Postures and their Variations

1. THE COBRA Do this in easy stages. Lie down, face prone, legs tightly together and stretched back, forehead on the floor. Put your hands, palm down, just under your shoulders. Inhale and raise your head, pressing your neck back, now use your hands to push your trunk up until you are bending in a beautiful arc from your lower spine to the back of your neck. You need go no further than this. However, if you are supple enough, you can now straighten your arms completely, bend the legs at the knees and drop your head back to touch your feet. Even if your head goes nowhere near your feet, drop it back as far as possible and hold the posture with deep breathing. Come out of the posture very slowly, returning to the face prone posture. Relax with your head to one side. Repeat.

2. THE BOW This is also an extreme version of the simple bow. It is surprising how many children can do it immediately. Take it, once again, in easy stages. Lie face prone on your mat. If you are very slim have a nice thick, padded mat for this one. Inhale and bend your knees up. Stretch back with your arms and catch hold of your ankles, keeping fingers and thumbs all together on the outside. Inhale and at the same time raise your head and chest, pulling at your ankles and lifting knees and thighs off the floor. Breathe normally, trying to kick up your legs higher and lifting your head up. You are now bent like a bow, balancing the weight of your body on your abdomen. You can stop right here but if you can still stretch further, then slide your hands down your legs, lift them higher, keep the knees together and pull back as much as you can. Hold for a few normal deep breaths, then relax back to the face-prone position, head to one side.

3. THE SHOOTING BOW In Sanskrit this is known as Akarna Dhanurasana and one leg is drawn up like a shooting bow. Sit with both legs stretched out in front and back straight. Reach forward with both hands and clasp your feet, catching the right foot with the left hand and the left foot with the right hand. Inhale, bend the left knee and pull the foot across the body, close to your chest, pointing the elbow up and twisting the body slightly to the right. The left hand stays firm and tight, holding the right foot. Hold posture with normal breathing, release slowly, and relax. Repeat on other side. In the beginning it is enough to hold the bent left leg with the right hand. When this is easy, stretch down and hold the left foot with the right hand. Continue to pull on the left foot, lifting it higher on each exhalation.

Yoga for Business People: Mind-Body Connection

A rising number of business people are finding the mind-body connection.

Yoga, meditation, and other Eastern-born exercises are finding a growing audience among harried business people craving inner calm. Classes are offered at health clubs, company fitness centers, corporate retreats and spas.

Ideas that once were left-of-center are finding greater acceptance with the public support. Mind-body executive fitness is a hot topic right now.

Lynn Doody, owner of Zen Fitness wellness programs in Chicago, notes that, whereas in the past most of her clients pursued traditional cardiovascular and weight-training exercise, most now incorporate mind-body applications into the regimen.

There's just a general awareness, and non-conventional health care is a little more available.

No need to convince Mark Frantz. The 40-year-old vice-president at Merrill Lynch & Co. had learned in 15 years of trading commodities to manage stress and anxiety. He ran a few times a week, worked out at the gym, and worked at reducing stress in other conventional ways.

But he still ground his teeth at night, massages were temporary Band-Aids, and even while running he'd tense his muscles. He wanted more. He sought ''a different quality of life.''

What he found was yoga and meditation. At home, on an airplane, or for 10 minutes behind closed doors at work, Mr. Frantz can shut out distractions with deep breathing, yoga poses, imagery and other relaxation techniques.

He still runs, but '(yoga and meditation) forces you to focus on what's going on in the moment and to be aware of what your body is telling you. It relaxes you, brings your heart rate and your blood pressure down.

Basic Sitting Postures with Benefits

JANU SIRSASANA: Correct foot placement

Sit up straight with legs evenly extended in front. Bend the right leg at the knee and place the foot so that the heel is in the right groin and the front of the foot touches the left thigh. Turn the foot so that the bottom of the foot is facing upward and press the knee back to form an obtuse angle with the body. This position will be difficult at first; don't force it. Put a folded blanket under the knee and also under the hips. Gradually the knee will move farther back. Just keep the foot correctly positioned.

JANU SIRSASANA: Correct, perfect posture

Having positioned the foot and knee correctly, stretch the left leg out, keeping the leg firmly on the mat. Settle the heel firmly and stretch the toes up. (The heel should pull gently away from the ankle.) Now inhale and bend forward over the straight leg, catching the foot with both hands if possible. Beginners should bend only as far as they can without rounding the back. When this posture is done correctly and completely, the body will roll forward over the extended leg, absolutely flat from the tail bone to the head. Stay there breathing normally for as long as you can. Inhale, release the handhold, come up smoothly, straighten the bent leg and relax. Repeat on other side.

JANU SIRSASANA: Wrong posture

The heel is not positioned against its own thigh. The knee has not been pushed back as far as possible to form an obtuse angle. The back is humped and curved because the pelvis is jammed and unable to lift properly. Instead of a smooth, complete stretching of the spine, the lumbar is over-stretched and the rest of the spine constricted. The left leg is not flat on the floor.

TRIANG MUKHAIPADA PASCHIMOTTANASANA: Sitting, forward-bending pose over one leg

This posture generally follows the previous one. Sit with your legs stretched in front. Bend the right leg so that the right foot is near the right hip. The toes should point back. The right calf presses against the right thigh. The body will tilt in this position so put a small folded towel under the left buttock to keep the hips level and the forward stretch even and extended. Hold the left foot with both hands, inhale and bend forward, keeping both knees together as you stretch forward over the straight leg. Many students will find it difficult in this position to even take hold of the foot of the outstretched leg. Do not despair. Just hold the knee, shin or ankle, and sit, breathing deeply, in whichever position represents your best extension. If the back is tight and the spine inflexible, this will take time. Release the hold and straighten the bent leg. Repeat on the other side.

Astanga Vinyasa Yoga

Astanga, or sometimes spelled ashtanga Yoga is actually taught today by a man named Sri K. Pattabhi Jois, in Mysore, India. He has brought astanga yoga to the west about 25 years ago and still teaches today at 91 years of age. Astanga yoga began with the rediscovery of the ancient manuscript Yoga Korunta. It describes a unique system of Hatha yoga as practiced and created by the ancient sage Vamana Rishi. It is believed to be the original asana practiced intended by Patanjali.

The Yoga Korunta emphasizes vinyasa, or breath-synchronized movement, where one practices a posture with specific breathing patterns associated with it. This breathing technique is called ujayyi pranayama, or the victorious breath, and it is a process that produces intense internal heat and a profuse sweat that purifies and detoxifies the muscles and organs. This also releases beneficial hormones and nutrients, and is usually massaged back into the body. The breath ensures efficient circulation of blood. The result is improved circulation, a light and strong body and a calm mind.

There is a proper sequence to follow when practicing Astanga yoga. One must graduate from one sequence of postures to move onto the next. The Primary Series (Yoga Chikitsa) detoxifies and aligns the body, purifying it so that toxins do not block. The Intermediate Series (Nadi Shodhana) purifies the nervous system by opening and clearing the energy channels, allowing energy to pass through easily. The Advanced Series A, B, C, and D (Sthira Bhaga) integrate the grace and stamina of the practice, which calls for intense flexibility.

It is best to find a trained and knowledgeable teacher to assist you through this discipline. It is an intense practice that is rigorous, six days a week. You are guaranteed to find inner peace and fulfillment with each breath you take.

Cure for Asthma

Yoga breathing exercises could help sufferers of mild asthma and may help reduce their use of low-dose drug inhalers in wheezing attacks.

Researchers from the Respiratory Medicine Unit, City University, Nottingham, call for more studies of ways of improving breathing control which they say have been largely ignored by Western medicine.

While yoga practitioners have long believed in the benefits of pranayama breathing exercises for asthmatics, this has been hard to study formally. But, using a Pink City lung - a device that imposes slow breathing on the user and can mimic pranayama breathing exercises - it was possible to measure the effects of controlled breathing in a hospital trial.

Two simulated pranayama exercises were tested: slow deep breathing and breathing out for twice as long as breathing in.

In asthma, the airways become restricted making breathing difficult. It is increasing in the UK, with more than three million children and adults affected, and are responsible for 2,000 deaths annually.

The doctors used standard clinical tests to measure the volume of air patients were able to blow out in a second and to test the irritability of their airways. After yoga, their airways were two times less irritable,

Though asthma patients should not stop their medication, they should experiment with breathing exercises.

An All-Around Yoga Exercise: 12-Step Salute to the Sun

One of the all-around yoga exercises is the 12-step salute to the sun. Do it once or twice when you get up in the morning to help relieve stiffness and invigorate the body. Multiple repetitions at night will help you to relax; insomniacs often find that six to 12 rounds help them fall asleep.

1. Stand with your feet slightly apart, palms together, thumbs against your chest.

2. Inhale deeply while slowly raising your hands over your head, and bend back as far as possible, while tightening your buttocks. Hold for three seconds.

3. Slowly exhale and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet. (If you can't touch the floor, go as close as you can.) Bring your head in toward your knees.

4. Slowly inhale, bend your knees, and if your fingertips aren't outside your feet on the floor, place them there. Slide your right foot back as far as you can go, with the right knee an inch or so off the floor, (a lunge position). Now look up as high as possible, arching your back.

5. Before exhaling again, slide your left foot back until it is beside the right one, and with your weight supported on your palms and toes, straighten both legs so that your body forms a flat plane. Make sure your stomach is pulled in.

6. Slowly exhale, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.

7. Now inhale slowly and look up, bending your head back, then raising it, followed by your upper chest, then lower chest. Your lower body - from the navel down - should be on the floor, and your elbows should be slightly bent. Hold for three to five seconds.

8. Exhale slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V position.

9. Inhale slowly and bring your right foot forward as in position 4. The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your back.

10. Slowly exhale and bring your left foot forward next to your right one. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.

11. Slowly inhale, raise your arms up and stretch back as in position 2. Don't forget to tighten your buttocks. Hold for three seconds.

12. Slowly exhale, lowering your arms to your sides. Relax. Repeat the series.

Breathing and Meditation

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Not all breathing is meditation. Yet meditation has to do with breathing.

Breathe well, and live well.

Breathe badly, and you will surely drag yourself to the doctor.

The air we breathe is very essential to man's health.

As breathing can also be very essential to your inner health.

I am no doctor, and I am no priest.

Nor am I magician,

But I believe that breathing correctly has been keeping me healthy.

Breathing can boost my immune system.

As breathing keeps me alert and energized.

Breathing keeps my mind awake.

As breathing correctly keeps me calm.

Yes - I breathe and so are you.

The only difference is -

some are more aware on how they breathe.

Applications in Cancer Treatment

A cure for cancer exists through the use of yoga, a San Antonio, Texas, cancer specialist said during a seminar in Oklahoma City in the 1980s.

But physicians refused to acknowledge the cure, said Col. Hansa Raval, M.D., a pathologist with the United States Army. Dr. Raval said her work in cytotechnology _ a diagnostic branch of medicine designed to pinpoint early stages of cancer _ was fruitless until she began researching the use of non-conventional methods of treatment.

The specialist said she witnessed the use of Raja yoga and meditation cure crippling arthritis, headaches and even cancer.

And even though Raval offers proof, which she said was collected during two years of study at the Brahma Kumaris World Spiritual University in India, she has been dismissed by other members of the medical profession as a kook.

Yoga's success as a treatment method is due to another hypothesis Raval proposes that 98 percent of all cancer is psychosomatic.

This is not chanting or mantra reciting, the physician said. It's not based on scriptures. It's not a cult. It's not biofeedback. It's deeper than that. This is a full-proof method of meditation, a detailed understanding of what the soul is.

Raval maintains that medical schools belittle the study of non-conventional methods of cancer treatment in favor of conventional methods such as radiation, chemotherapy, and treatment through machines.'

Medical schools teach students that the human being is only a body. But the mind has the power to cure the body. By definition, psychosomatic means a combination of mind, or soul and body.

The soul creates the disease, but the body suffers. If the psyche creates the disease, the only way to cure it is through the psyche. It's a very simple formula: treating the seed of the problem.

Further, studies in parapsychology all point to the treatment of illness through treatment of the soul.

The World Spiritual University, which has branches in 30 countries, teaches peace and perfection for health and happiness through the use of Raja yoga. The university gained status as a non-governmental member of the United Nations and has offices at the U.N. building in New York.

Raja yoga teaches students to search their soul world for answers on where they came from and why the cancer entered their body. They learn what role religion, stress, family and lifestyle played in the cancer.