The Purpose of Yoga- Yogic Walking for Anxiety
By Paul Jerard
Let’s look at more solutions, which Yoga can give you, for anxiety and stress management. All of these solutions will take a bit of practice, and in some cases, you may need the guidance of a competent Yoga teacher.
After Pranayama (Yogic breathing techniques), there are still a large number of techniques to choose from. The next one that comes to mind is Asana (Yoga Posture). In a typical Hatha Yoga class, you will learn Asana on a mat, but you can learn to practice good posture all day long.
You can practice good posture in a chair, when eating a meal, standing, and walking. You can even use pillows to sleep in good posture. Most people prefer to multi-task these days, so Yogic walking is a wonderful way for those of us, who just have to do many things at once. This is not to be confused with walking meditation, which is an entirely different technique.
Put on good walking shoes, comfortable clothes, and begin to walk your course. Always watch the road, but keep your spine straight, and your gaze should be at eye level, while you visually take in the world around you. Close your mouth and breathe only through the nose. Breathe naturally, and do not force your inhales or exhales.
As you continue to walk, maintain your personal pace, and be mindful of your posture. The recommended time for Yogic walking is, at least, 20 minutes. Once breathing is natural, and not strained, some practitioners of this method practice walking meditation or silent Japa (Prayers).
This is a complete mental, physical, and spiritual practice, but you must pick a safe course and be ready to react to traffic, animals, and other pedestrians. Just because you meditate, or practice Japa, is not a reason to ignore people who wave or say hello.
Some people carry dog snacks for dogs and squirrels - while others may stop and chat to friends in the park. To accept life, people, animals, and the changes around us, without judging everything, is a treasure of life. If you can avoid judging everything, while you go for your walks, your health will change for the best in a multitude of ways.
Yogic walking is good aerobic exercise and prevents many diseases, anxiety, and depression. Your heart, vital organs, bones, joints, connective tissue, and muscles will benefit from Yogic walking. You may control, or lose weight, by practicing Yogic walking.
Maybe you were only looking to reduce your anxiety levels, but you are now convinced that Yogic walking is the way to go. Talk to your physician and get advice, which is specific to your body. Choose your course wisely and have fun.
© 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. He has been a certified Master Yoga Teacher since 1995.
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How to Improve Your Memory With Every Breath You Take
By Nicole Evans
The results are in: yoga breathing can significantly improve memory. In particular, yoga breathing can improve spatial memory. This is the part of memory responsible for recording information about your environment. Spatial memory keeps track of where things are that you can see, where things are that you can’t see, where you are, and how that all fits together. If you tend to have difficulty remembering where you put your keys or finding your way around large cities, then you may benefit from some intentional breathing. What exactly is meant by yoga breathing? Several types of yoga breathing were included in the studies that revealed the astounding improvement in spatial memory. These included pranayama (voluntary regulation of breathing), nostril breathing (left, right, or alternating), and simple breathe awareness.
Heavy breathing during aerobic exercise won’t cut it. One study of 85 elderly adults found that 16 weeks of aerobic training yielded no improvement in memory retrieval scores. Yet, a study of 108 individuals practicing nostril breathing or breathe awareness, found that they experienced an average 87% improvement in spatial memory scores after only 10 days. Another study had 30 children practice yoga breathing for 10 days. The children experienced a 43% increase in spatial memory scores.
Yoga breathing is easy to do and can be done just about anywhere at any time. There are many other benefits ascribed to breathe awareness besides improved memory, including stress relief and increased attention span. The following is a simple nostril breathing exercise. Try this exercise for at least a week and experience the benefits of intentional breathing:
-Try to sit with your head, neck and spine in a straight line.
-You will inhale through one nostril, hold the breath, then exhale through the other nostril in a ratio of 2:8:4 counts.
-Use the thumb and ring/pinky fingers of your right hand to close the right and left nostrils respectively, and close both nostrils when you hold the breath.
-Once each nostril has had a chance to inhale and exhale, this is called a round. Start with 3 rounds a day and build up slowly to twenty rounds, extending the count within the 2:8:4 ratio (for example, 4:16:8).
References:Madden DJ, Blumenthal JA, Allen PA, Emery CF. Improving aerobic capacity in healthy older adults does not necessarily lead to improved cognitive performance. Psychol Aging. 1989 Sep;4(3):307-20.Manjunath NK, Telles S. Spatial and verbal memory test scores following yoga and fine arts camps for school children. Indian J Physiol Pharmacol. 2004 Jul;48(3):353-6.Naveen KV, Nagarathna R, Nagendra HR, Telles S. Yoga breathing through a particular nostril increases spatial memory scores without lateralized effects. Psychol Rep. 1997 Oct;81(2):555-61.
Nicole Evans is an alternative medicine researcher/developer turned medical student. She also works with King Bio, a homeopathic company dedicated to empowering people to safely and naturally improve their health. For cutting edge contemporary homeopathics visit http://www.kingbio.com
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The Purpose of Yoga- Character
By Paul Jerard
Yoga classes, of any style, require persistence and fortitude. Many students try a class, but they do not stay long enough to learn that Yoga is deep, and can be very rewarding, beyond the physical level. Many Yoga instructors have been teaching so long that they forget to mention the character building components of Yoga training.
Good character is a “skill set,” which a Yoga student can carry around for life. Unfortunately, aging is a major factor in our physical appearance and we do not always maintain complete control of each health situation, through out the course of our lives. If that were possible, we could “cheat death.”
The character building components you should be learning from your Yoga teacher are the foundation of good health. If we cannot sleep well at night because of guilt, envy, or greed, this will have an adverse, and possibly a long-term, effect on our physical health.
It is obvious that our mental, physical, and emotional health will be improved by good character, but it can also be said that our physical health will be improved? How can this be? Feelings of fun, gratification, kindness, happiness, and forgiveness, are just plain healthy. The opposite feelings will cut our life spans short.
The building blocks of good character are integrity, patience, tolerance, respect, and compassion.
If your Yoga teacher does not have these qualities, you should consider finding one who does.
Why would any of us want to waste our precious time with a cruel, sarcastic, arrogant, greedy, and impatient, Yoga teacher?
If we feel the need to be around a powerful negative influence, we are on the short path of self-destruction. Some of us are magnetized to negative energy. A compulsive need to be around dominating and negative personalities is counter productive to improving our lives.
Psychological counseling and therapy can steer us in the proper direction, before it is too late. If, for some reason, it is not possible to receive professional help, we must still get direction from a trusted friend, or relative, who is of noble character.
Integrity, patience, tolerance, respect, and compassion, are more than “hollow” keywords or sales slogans to building your character. To have control of any one of them is a major feat. Each character-building aspect is an avenue toward our higher purpose in this life. All of them contain gratification and rewards. The most obvious reward is that you will influence others toward a better life.
© 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. He has been a certified Master Yoga Teacher since 1995.
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The Purpose of Yoga- The Components of Good Character
By Paul Jerard
Kids Yoga programs, and Kids Yoga classes, work on many aspects of Yoga; but the most important aspects are those that build character. These aspects are integrity, patience, tolerance, respect, and compassion. The importance of all of these character-building aspects should be mentioned by your Yoga teacher. As the saying goes, “You lead by example.”
Integrity is complete honesty. To be completely ethical in behavior, traditions, and relationships, has never been the “easy road” to follow. To hold your tongue, when tempted to engage in gossip, is a genuine display of good character.
“Patience is a virtue.” This saying will be around as long as humans walk the earth. If you display impatience, almost everyone who is present will remember it. You could have been patient for ten years, but one eruption of impatience is what most people will remember.
However, the importance of patience is to think clearly during stressful times. To willingly wait, without showing anger, requires a trained or good-natured personality. Yet, patience can be a life saver in a critical situation. If you are performing Cardiopulmonary Resuscitation (CPR), there is a specific sequence of events, which must take place, to save a person’s life. The person on the ground cannot afford for you to be impatient.
Tolerance is a difficult quality to achieve. To be tolerant of age, religion, race, gender, ethnic origin, color, gender, or any reason, which makes someone different, is a work in progress. It is surprising how many people in leadership roles display intolerance, but that does not make it right.
Respect is in short supply sometimes. Common sense is integrated with respect, but the obvious eludes some of us. How often have you heard a cell phone go off in a Yoga class? This happens, despite the fact that there are signs, which tell people to turn their cell phones off.
When cell phones ring off at funerals, and a person answers it casually, you have to wonder what has happened to etiquette and respect. Technology is not an excuse to be disrespectful. Children need to learn social skills, by socializing with each other, instead of playing video games for five hours per night.
Compassion is helping those who suffer. To take the time to understand someone else’s bad situation, in an empathic sense, is a noble quality. Compassion is also directly related to mercy, which requires ethics, higher thought, and a deep moral sense.
© 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. He has been a certified Master Yoga Teacher since 1995.
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The Purpose of Yoga- Affirmations to Tranquility
By Paul Jerard
Many Yoga classes end on a positive note. Some of the methods a Yoga teacher might use, to end a class, are relaxation, meditation, affirmations, or a reading of profound philosophy. These methods may be used separately, or in combination with each other, but let’s take a closer look at the power of positive affirmations.
Once upon a time, a business associate told me, “You can’t just put on rose colored glasses and wish the world to be a good place.” My answer was, “You have to start somewhere.” An eternal optimist will cause more positive changes to the earth than a perennial pessimist. Yet, we must realize that affirmations are much more than wishful thinking.
Yoga teaches us to develop a healthy mind, and positive affirmations will do just that. Physical, emotional, and spiritual health are enhanced with the use of affirmations. Many elite athletes, politicians, and successful business people, have used positive affirmations to visualize an objective.
What is the purpose of a positive affirmation? Affirmations cause a form of manifestation from within. When you make a sincere declaration of intent to change from within, you make a quantum leap forward toward your goals and aspirations. Affirmations create subconscious programming, whether they are good or bad.
So, why not make sure your affirmations are positive? You will sleep much better at night. The worst that can happen is you will be accused of wishful thinking and being optimistic.
Here are a few examples of positive affirmations: “I attract kind and loving people into my life.” “I freely give and receive the universe’s bounty without effort.” “I show loving kindness to others and love always comes back to me.”
In each case, you are reinforcing self-worth and appreciating life for what it is. You are accepting people, the world, and the universe, without conditions.
Affirmations run parallel to Yoga practice, in that, they bring about a state of tranquility. You can use the power of affirmations to enhance mental, physical, spiritual, and emotional health. Here are some tips for practicing affirmations.
Much like mantra practice, you should repeat your affirmations often. This is a form of mental programming. Therefore, make sure your affirmations are always positive. Focus only on positive outcomes to situations, when practicing affirmations. Never practice affirmations to wish suffering on others.
Be very specific about your affirmations. You should mentally be able to see, feel, and touch your affirmations. Experience the positive emotional lift of heart felt affirmations and your passion will manifest itself. Realize that affirmations must be followed by progressive action on your part.
© 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. He has been a certified Master Yoga Teacher since 1995.
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Losing Weight With Yoga
By Judy Wellsworth
When you are getting larger, you are within the realm of company. Because of the lifestyles we live, many more people eat the foods that are holding more calories. The days of the active person are slipping away and the television is taking up the hours and providing a place for more food to be eaten. The bad habits of eating, the stress of the everyday life, the missing ability to exercise, is all the problems that are leading to the extra weight that a lot of us now have. Only when the lifestyle is changed for the better is it to become a healthier life and giving you the ability to be more physical, mental and emotional in your strength.
Now, more find that the way to stop the problems with their weight is within the yoga realm. It is not an easy task for anyone to change habits that have been practiced for years. This is especially true when you are talking about the food you eat including the change to the vegetarian way of life and the exercises that come within the yoga practice. The yoga is a way for you to burn the fat you have and speed up your metabolism. Be prepared to take your time when loosing weight with yoga because it is healthier for you. You will be glad that you took the time to loose slowly because for the benefits to you and the skin having time to shrink on its own back into the right place.
Using yoga to loose weight has a few different poses including the Asanas. They can be used for a part of the body that you choose to work on. Below are some of the Asanas that you can use.
1. Asana for a tight stomach - use of the child’s pose, wind releasing pose, abdominal lift, cobra pose, spinal twist, yogic seal pose, naval move position (lying on back), and baat pose are all a part of this asana.
2. Asana for the limbs - use of the upward dog pose, and the downward facing dog, tree pose, swinging lotus pose, hero pose, upward facing and downward facing bridge pose, squat and rise pose, and celibacy pose all help with the limbs.
3. Asanas for making the chest tighter include the baat pose, triangle pose, and hero pose, wind releasing pose, cobra pose, spinal twist, lumbar wheel pose, upward facing dog, and the downward facing dog.
4. Asana for the firming of the hips and the thighs incorporate the triangle pose, sun salute, angle pose, butterfly pose, celibacy pose, hero pose I and II, advanced wind releasing pose, and upward facing dog pose, and downward facing dog.
Yoga for losing the weight you want to a great thing to tone your body and dong it in a regular way, which is not in any way like to other weight loss routines that say they will get rid of the inches and cause you bad effects from it. Loosing weight with yoga can be done by anyone of any age group to keep the body healthy.
You can also find more info on Yoga Apparel and Yoga Certification Videos. Ezyogaguide.com is a comprehensive resource to know about Yoga and its importance.
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Yoga is a Great Way to Exercise
By Sydney Heiden
Yoga is a great way to exercise; it is safe for just about anyone, regardless of their physical condition or age. Most people recognize that yoga exercise is a great way to increase your flexibility, but it is a great method to reduce stress in your life.
Simple yoga breathing exercises can help you body fight of illness by increasing the oxygen supply to your bloodstream. This helps the body flush harmful toxins out of your system. If yoga did nothing more than this, it would be worth pursuing. But yoga does so many more things to help improve your health. It increases your flexibility while it strengthens your muscles and improves your cardiovascular function. It also gently massages all of your internal organs, which helps with their proper function.
Yes, yoga is a great way to exercise!
If you have suffered a joint injury, yoga exercise will help your stretch your muscles and ligaments, which will strengthen them. This in turn will provide your joints with better stability which will help prevent further injury to your joints.
If you need to lose weight, yoga will help with this as well. Yoga will help you safely burn additional calories without creating undue stress on your joints. It is one of the safest exercises that a person can do.
One of the greatest benefits of yoga exercise would have to be stress relief. Many people say that after practicing yoga they feel more relaxed and their problems seem to have gone away.
This is caused in large part by the breathing exercises. When the body takes in more oxygen, it increases the blood flow throughout the body. This helps rid the body of toxins, which can have a negative impact to your system. The stretching of the muscles helps release tightness and relieves the tenseness in the body. Just relieving the tension will help the body relax, and relaxation will reduce stress levels in your body and in your life.
Sydney Heiden is a practitioner of yoga and founder of Yoga and Meditation for Beginners. For more yoga tips and information, go to her website, http://www.Yoga.Cool-Home-Stuff.com
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Yoga is the Perfect Exercise
By Sydney Heiden
Yoga is the perfect exercise! Anyone can do it, it is easy to learn, requires no specialized equipment, and it is easy on your joints. Yoga combines stretching your muscles and improving your mental condition, along with working out your cardiovascular system. So if you are looking for the perfect exercise, yoga is it!
Just what is yoga? It is an ancient discipline, more than 3,000 years old from India. It is designed to bring your body, mind and spirit together. While the exercise is very popular, it is only one component of the whole. Yoga is also a meditation that calms the mind, improves concentration and relaxes the inner person. It is one of the best stress relievers available today.
You can practice yoga either by yourself, or with a group. Many gyms and YMCA’s have yoga classes. There are several different styles of yoga, ranging from the gentle, slow moving exercise to a very up tempo, aggressive style and everything in between.
Yoga practitioners assume the various poses and practice deep breathing exercises. This helps to clear the mind and the same time it exercises the body. By concentrating fully on the exercise and breathing, the troubles just seem to melt away. It is hard to worry about your stress and problems when you are deeply concentrating on your breathing.
Yoga also gets rid of your bodily toxins, by increasing the oxygen flow to the body through the breathing exercises. This will help the body heal itself along with increasing the immunity level against harmful disease.
Yoga is the perfect exercise, regardless of what your goal is; from losing weight, increasing your muscle strength, improving your flexibility, to eliminating your stress, yoga can help you achieve your goals.
As with any exercise program, it is always best to consult with your doctor before undertakingyoga. Don’t try and achieve the poses that your instructor is able to obtain on your first day.
They have been practicing yoga for a long time, and their body is much more flexible than yours is. Start off slow and easy, you’ll get there with time. If you strain yourself in your first lesson, you’ll think that yoga is a bad exercise, when it really can help you.
Sydney Heiden is a practitioner of yoga and founder of Yoga and Meditation for Beginners. For more yoga tips and information, go to her website, http://www.Yoga.Cool-Home-Stuff.com
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Purpose of Yoga - From Thought to Action
By Paul Jerard
In Yoga classes, we learn about karma, which means, “to act.” The Law of Karma is the law of action. Often, we hear simple explanations of karma as good or bad, but what about inaction?
Inaction can also be good or bad, depending on the situation. There are times when it is good to think before we talk. With all the various thoughts in the “Monkey Mind,” it is best that some of those are not put into action.
On the other hand, if your friend is drowning in water, over his or her head, and you can swim, action must be immediate. In this situation, you cannot afford to procrastinate.
How often do you hear people wish for something, but they are hesitant to take action? It is human nature to procrastinate, pause, and put life on hold. People make resolutions, but most resolutions are just exercises in wishful thinking. How many people hope or wish for a better life?
In a Yoga class, you see people “try Yoga,” without commitment or purpose. What is the reason why some people continue the practice of Yoga, while others just try it out? The reason is purpose or dharma.
If a person has not found his or her purpose, wishful thinking becomes a way of life. Positive action depends on many things, but is often “sparked’ by inspiration. We see something or someone, which causes a form of inspiration within the core of our being.In Yoga, we may call this drishti (the seer). Sometimes, we also refer to drishti as “the witness.”
Regardless, the seer is an observer who rarely judges, but can become inspired. How do you maintain inspiration?
This is the hard part, because you must take action once you have measured the risk involved in what it is, which inspires you. The seer is not afraid to go along for the ride, so you are in good company. The seer has no fear, so you must be the one to calculate the good or bad, but you must take action, while the seer is inspired.
Getting back to purpose, once you have found a purpose that is ethical, and gives you self-worth, you are on your way toward action. The next step is to develop a plan of action.
Yet, your attitude must be programmed, with positive information, to constantly keep your dream alive. This is “attitude building time.” If you want to maintain a good attitude, you should consult with someone who is doing what you want to do. You should also take the time to read inspirational books and listen to motivational audio books. Your mind can be conditioned to take positive action.
© 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. He has been a certified Master Yoga Teacher since 1995.
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The Purpose of Yoga - The Yogic Path to Happiness
By Paul Jerard
When we are around children, and watch them grow over time; we can see the change from a happy child to a moody young adult. What happens to humans, as we grow into adults? Why does a child enjoy life so much, and then, suddenly start worrying about everything?
Yoga helps us recapture our youth and enjoy each moment of life. Yoga has many methods to bring about states of joy and tranquility. Dr. Madan Kataria, from Mumbai, India, has a reliable method for getting in touch with your “inner child” through Laughter Yoga. The truth is adults and teenagers waste a lot of time being too serious and reinforcing their egos. There is a time to be serious, but there is much more time for humor.
In fact, laughing will stimulate your immune system and is a very dependable relaxation method. Laughter Yoga may seem foolish, but the opposite of laughing is crying, sadness, and despair. Let’s put hopelessness on hold, while we work on laughing and smiling more often.
Laughing is also an effective tool for ridding ourselves of negative energy.
Maybe a Laughter Yoga class is not for you, but you can watch a short comedy, or share a few laughs with friends. The truth is we all need to laugh throughout the day. If this is still difficult, you can practice smiling. Your reward will be the attraction of good friends who also smile and have a sense of humor, which is much better than attracting friends who scowl at everything.Why is it difficult to laugh, even when we know laughing and smiling are good for our health?
The ego, which is our “social mask,” does not want to lose control of the mind. The ego does not want to share power with your inner child. The reason is obvious: When we enjoy ourselves too much; we take power away from the ego, and the ego may have to take a “back seat.”
Happiness is not for children only. If you want to raise your spirits, just watch children. Simple things bring about feelings of joy within children. Despite all the technology, children have fun with balls, hand made creations, paper, and crayons.
Adults can afford to learn from children, because the simple pleasures in life are there for us to appreciate. Adults, who have little material wealth, must avoid becoming cynical and depressed, but the rich have their problems too.
Who is happier, the child with just enough or the child with every technological toy known to man. You already know the answer. People will not embrace a spoiled, arrogant, and miserable child. Remember the fifth Yama, Aparigraha, and avoid selfish behavior.
© 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. He has been a certified Master Yoga Teacher since 1995.
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The Purpose of Yoga- Dealing With Failure
By Paul Jerard
Could Yoga help you deal with life’s daily failures. Have you ever taken a close look at set-backs? Do you see a trail of defeat and feel sorry for yourself? Most of us do, so you would not be alone, but would you be in good company? Remember the saying, “Misery loves company.”
Maybe you need better company.
Here is a Yogic twist on misery, failure, and set-backs – Look forward to them and accept them.
This is the Niyama we know as Santosha. Why should we accept or look forward to suffering?
Failure is part of life. You are not a failure because you failed. Failure is an event, which passes.
You do not need to carry it around with you. To have failed is human and should not be used as a self-description.
The seeds of success are hidden within failure, so we should focus on the solution and move past the grieving stage. This is easier said than done, if we are in the “eye of the storm,” but we all know it is a fact.
Therefore, expect that some failures and obstacles may cross your path. Prepare for hurdles and alter your plans toward the successful solutions. This does not mean we should anticipate, or continue to practice failures, but be ready to solve them – if, or when, they occur.
You may also want to consider enlisting some help from a positive-thinking friend, role model, or a mentor, along the way. An adventurous journey deserves good company. If you can acquire the help of successful people, you should never refuse it.
Through self-realization, you can see the “big picture,” and your own space, within the universe.
From this point, develop your direction toward your objectives. Be prepared to see days when success can be measured at a “snail’s pace.” An inch forward is better than a foot backward.
Practice Karma Yoga by giving and helping. Remain humble and share the glory during times of great success. Help others, and help build others, by giving them opportunities for advancement and growth. Never be afraid to give credit to others, and always look for the good in people.
Lastly, laugh at yourself and stop being too serious about life. Enjoy every minute you are here because none us knows how long it will be. As a friend and mentor of mine once said, “Life is too uncertain, therefore, eat dessert first.”
© 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. He has been a certified Master Yoga Teacher since 1995.
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The Purpose of Yoga- Cultivating the Seeds of Success
By Paul Jerard
All forms of Yoga deliver tranquility to us, but what if life is not happy right now? How can the average person learn to change his or her attitude by practicing Yoga? What is the Yogic method for dealing with failure and keeping your spirits up? Let’s look at some Yogic methods to change our lives for the best right now.
Life is exposure to many situations and people, but we do not always have control over everything. Some people feel helpless, depressed, and stressed out by life, but their Yoga practice gives them a small sanctuary during the course of the day.
First, we must realize that Yoga practice can last all day long. In fact, life can be one constant Yoga session, if you want it to be. The choice is really up to you. You can practice your breathing, positive thought, good posture, forgive, pray, be kind, and eat correctly on a daily basis. You do not have to do all of these tasks at once.
You decide what you can do during the course of a day, but realize that you do not need a Yoga mat to do it. Within Yoga practice, teachers often refer to the power of self-realization. Each student develops this awareness gradually, but this is a fundamental part of yoga practice.
Some Yoga teachers approach awareness and self-realization in different ways. Breath awareness, or Pranayama, (Yogic breathing techniques), is the easiest path for new students to develop self-realization. If taught properly, a new Yoga student could develop the foundation of self-realization in one Yoga practice session.
So, what is the benefit of self-realization? The beginning of the Yogic path is different for all of us. We come to our first Yoga class for a multitude of reasons, but self-realization is empowerment. We learn that we become what we think.
This is not meant in an arrogant way. Consider this: If I think my life is a lesson in defeat, and hopeless, it will be. On the other hand, if I see opportunities in life, and seize them, at the right time, I will live a life of success and abundance.
There is no special entitlement to the path of success. The power to find it is in your mind, and a positive attitude will help you when the time is right. The practice of Yoga will turn any attitude into a positive one.
© 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. He has been a certified Master Yoga Teacher since 1995.
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Purpose of Yoga - Reasoning With Fundamentalism
By Paul Jerard
Once in a while, someone will make the connection about the historical roots of Hatha Yoga and Hinduism. Statements have been made that Yoga and Hinduism are one in the same. In truth, many ashrams do cover Hindu scripture, but that is a real rarity within a Western style Yoga studio. Also, be aware that Christian ashrams also exist, so not all ashrams are the same.
To “push the envelope” further, some religious fundamentalists will say that Yoga is the “advanced scouting party” for global proliferation of Hinduism, on a massive scale. To inject a bit of American humor, from the 1960’s, these statements remind me of Rowan and Martin's Laugh-In, television show, when Arte Johnson would say, “Very interesting, but stupid.”
Of course, there are also countless statements that “Yoga is evil,” and Yoga is anti-this or anti-that. Let’s look at the definition of evil closely. Evil is bad, wicked, mischievous, prejudicial, vicious, hurtful, to have bad intent, and to desire pain for someone else.
That description is actually much more fitting for a religious fundamentalist. In the past, hanging, burning at the stake, drowning, and the rack, were used by religious fundamentalists to rid society of accused witches. Everyone was a suspect, and anyone that was accused, of anything, was tortured, until they confessed.
The Malleus Maleficarum (Hammer of Witches), written around 1486, was a popular manual for witch hunting and torturing. Usually, women were accused because of a birth mark, living alone, to seize property, or some other excuse.
So how long was the Malleus Maleficarum used? For almost three centuries, this book was used to justify intolerance. Fundamentalists have left a legacy of hate for anyone who wants to read a history book. Beware of the holy man who condones hate, violence, crime, and killing - for he is not holy at all.
Now, getting back to Yoga - It is true that Yoga develops the entire being by enhancing physical, mental, emotional, and spiritual health. Each Yoga style will place more emphasis on one of these four aspects. Therefore, all forms of Yoga do have a degree of spiritual value. Beside this fact - there is no evil in spiritual health.
If Yoga were a religious vehicle alone, it would be the most tolerant path to God. No one is turned away from an ashram, Yoga center, or a Yoga studio because of religion, nationality, race, gender, color, age, or any other reason, to discriminate. Why? Discrimination, intolerance, and hate are morally wrong.
Jesus said, “Forgive them, Father. They know not what they do.” When a religious fundamentalist can learn to be mindful, forgive, and show loving kindness to others, outside of his or her religion, a new legacy of purpose will be created.
© 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. He has been a certified Master Yoga Teacher since 1995.
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The Purpose of Yoga - Yogic Diet for Peaceful Resolutions
By Paul Jerard
In Yoga, the Sattvic diet is considered to be a very important issue for the holistic health of a Yoga practitioner. When most people consider the term, “diet,” mental images of boring food, torture, and weight loss come to mind. Yet, healthy eating can be prepared tastefully.
As a result of good taste, we will look forward to each of our meals and continue to eat healthy on a daily basis. Diet has also been proven to affect behavior. Studies of human and animal behavior indicate that vegetarian diets cause less violent behavior.
Omnivorous animals, such as chimpanzees, rats, and iguanas, behave aggressively after eating meat. More unbiased studies should be conducted on how the consumption of meat creates aggressive behavior in humans. When we consider the dramatic behavioral shift in chimpanzees; this should make us much more aware of what foods we eat and how they affect our own behavior.
The Sattvic Diet does bring about peaceful behavior, while nourishing the body and mind. So, what are the basics of a Sattvic Diet? The Sattvic diet consists of fresh vegetables, fruits, dairy, honey, nuts, seeds, oils, herbs, spices, legumes, and whole grains.
Preferably, all of these foods are organic, fresh, and most should be eaten raw, once or twice per day. Does this sound familiar? This is a traditional Yogic diet, which has existed for thousands of years. Yet, this same diet has recently become popular globally and is “doctor recommended.”
It is wise to eat cooked food, at least once a day, to boost your morale, but food should not be over cooked. Using a microwave oven to heat foods should be kept to a minimum, as this can over cook food and lower the nutritional value.
Consuming fresh vegetables and fruits is a healthy practice. The typical Sattvic spices are turmeric, cumin, basil, cardamom, cinnamon, coriander, fennel, and ginger.
The foods mentioned, so far, are just a small sampling of the many choices available. If you are creative, you can prepare meals, which keep your friends and family anxiously coming back for more.
This brings to mind one last point about diet and peaceful resolutions. If, or when, you make the decision to live by a Sattvic diet; do not turn it into a point of contention in your home or with your friends.
Unfortunately, everyone does not want to eat a healthy diet, and some people have allergies to specific foods, even if they are healthy. Never “play at” being superior, because you are eating healthy or practicing Yoga. This is a big “turn off” to those who would benefit from eating a Sattvic diet and healthy living.
Eating healthy, and practicing Yoga, is a personal choice. It is also true that no one can be forced to eat healthy. You will do more damage than good by making an issue over dieting, even if you are right.
© 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. He has been a certified Master Yoga Teacher since 1995.
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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, buthis 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. He has been a certified Master Yoga Teacher since 1995.
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The Purpose of Yoga - Solutions for Peaceful Resolutions
By Paul Jerard
Everyone can lose their temper; even long time Yoga practitioners can become angry, so what is the secret to becoming a “peace maker.” For some people, being even tempered is a gift. They were born cool, calm, and collected, but there is also a formula for “keeping the peace.”
Adults are much better at this than children; children are sometimes proud of their temper tantrums. Yet, adults learn to control their tempers and to avoid potential conflicts - even though anger and conflict are a daily part of life.
Hormones can also “come into play” at certain points in our lives. For example: A chemical reaction to testosterone, within the body, is not so easy to control; but consider any of the following strategies for living a peaceful life with more control and less anger.
How often could a major conflict have been avoided if we thought first and spoke later? Some people travel through life, talking without thinking, all the time. Remember that once words are spoken, they cannot be erased from the minds of others. The spoken word has the potential to hurt others for the rest of their lives.
When people talk without thinking, they encounter many conflicts, and they really do not know why. Sometimes, they become “mad at the world,” as a result of their daily conflicts with others.
This can cause a chain reaction where counseling for anger management may have to be sought.
We should never rule out professional help, but let’s look at a Yogic solution for establishing control of our speech - by listening to others, without talking.
Mindfulness meditation is one method, but we are going to “raise the bar” of difficulty for your benefit. If you need to practice this, spend more time meditating in public places.
At first, you should do this alone, because you should practice silence. If you absolutely need company, take a companion who sees the benefits of silence and mindfulness meditation sessions.
During your meditation sessions, learn to listen to the world without judgment. Take in all the sounds of people, traffic, and animals, as an observer. You could do this on a park bench, with your eyes open, or during a walking meditation session. Take in all of the disturbances without a care in the world.
Meditation in public is not easy, but you can learn to do it all the time, without telling anyone. If someone talks to you, all you have to do is pause from meditating, without judgment, and answer them calmly. Then, after your conversation has ended, go back to your meditation.
Walking meditation is even more difficult because you learn to observe the world without making judgments, as you are in motion. You should be familiar with the course you walk, observe traffic, and be safe. For this method, it is wise to avoid traffic, if possible.
The main purpose of both of the previous mentioned methods is for you to listen, observe, be silent, and be courteous. Always avoid judging, and this will carry over into your daily life.
Do not practice mindfulness meditation when operating machinery of any kind. Always consider your safety, and never take risks during meditation sessions. If you find these methods to be too difficult, you can always practice silence in a local Yoga class.
© Copyright 2007 – Paul Jerard / Aura Publications
Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. He has been a certified Master Yoga teacher since 1995.
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The Purpose of Yoga- Choosing a Yoga Teacher and a Yoga School
By Paul Jerard
Choosing the right Yoga teacher, and a compatible Yoga style, is more complicated than most people realize. Most Yoga students should first research through the many Yoga styles available, in their local area, to determine which will best suit their needs.
There are many to choose from, when you consider there are nine main Yoga styles from India.
These nine main styles are: Bhakti, Raja, Karma, Jnana, Hatha, Kundalini, Tantra, Yantra, and Mantra Yoga. Each of these Yoga styles places different emphasis on the methods for union of mind, body, emotion, and spirit. There are also many hundreds of sub-styles of these forms of Yoga.
Outside of India, Hatha Yoga, and its many sub-styles, is most commonly seen. With all of this in mind, researching the prospective style is very important. You should learn and compare local styles of Yoga, which are available to you.
Then you should consider which of the following is the most important health aspect - Is it mental, physical, emotional, spiritual health, or a combination of them? All of us do not have the same needs.
For example: If you are in search of relief from stress, you might not be looking for “Boot Camp Yoga,” complete with a “drill sergeant” to bark out commands and insults for you to “shape up or ship out.” Yet, some people love Yoga boot camps for the feelings of accomplishment and empowerment, which carry over into everyday life.
With that said, if you are looking for a “Yoga workout,” a class that focuses on meditation may not suit your needs. The many benefits of meditation cannot be realized by a closed mind. You cannot force yourself to meditate and neither can your Yoga teacher.
You can, at least, try to meditate, but if you are not receptive to it, you may be best to try a physical style or take a Pilates class. This is not meant to speak ill of physical styles, or Pilates, but it brings to mind a saying – “You can't teach a pig to sing. It's a waste of time and it annoys the pig.” So, why bother wasting time? Find a Yoga style, which fulfills your needs, and enjoy your life.
If you are searching for a Yoga exercise class, Hatha styles, such as Bikram, Vinyasa, Power, and Hot Yoga, may be just what you are looking for. Ashtanga is also physically challenging, however, Ashtanga is the Sanskrit word for “eight limbs,” and is a form of Yoga described by Patanjali, in his Yoga Sutras. Ashtanga is sometimes called, “Raja” Yoga, which is one of the nine main Indian Yoga styles.
Now – let’s say you are middle aged, or older - have been inactive for a while -possibly have some physical limitations – and you are searching for a Yoga style to help you get the most out of life. In this case, the gentler Hatha Yoga sub- styles, such as Restorative, Iyengar, Kripalu, and Chair Yoga, will help you age more gracefully.
Lastly, there is a form of Yoga for everyone, of any age, but you want to research, educate yourself, try it out, and find the Yoga teacher who is suitable for you.
© Copyright 2007 – Paul Jerard / Aura Publications
Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. He has been a certified Master Yoga teacher since 1995.
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Starting Yoga Classes
By Judy Wellsworth
The Beginning Today the popularity of the Indian Religious practice of yoga has become a well-known thing. It started in Asia and has now become something that has reached the United Stated and Europe. The British Wheel of Yoga is an example of a solid foundation that has become the governing force for yoga and has been around for at least forty years. As of right now, this organization has over eleven other venues that are in addition to the yoga instruction.
On of the driving forces to the British Wheel of Yoga is the instruction of yoga. It provides a broad field that will allow the user of any place to learn the poses and the religion behind it. This organization has been routine in their ability to teach learning in the old religion regimen that goes along with the qualities of a professional. They also teach children and are adamant in making sure that they are not abused.
Course Of Study
The classes for yoga that the British Wheel of Yoga (BWY) offers are:
1. Classes in the foundation of yoga
2. Classes for a diploma to teachers
3. Involvement classes for yoga instructors
4. Training for the services of yoga students
5. Continuing education for teaching diplomas
6. Special needs training
7. Classes for the foundation of those that are tutoring
8. Classes for the ones who hold a diploma who are interested in tutoring others.
The classes for foundations are between two types and can be finished within 60 hours for each one. These classes are necessary for teaching the deep meanings in the old religion of yoga. They also include the study of Ashtanga that involves the use of eight limbs. They are known as the yama, the niyama, the pranayama, the asana, the pratyahara, the dyyana, the dharanr, and the Samadhi. The background of the old religious regimen will also be addressed along with the many outlets and organizations.
The training for the diploma for anyone interested in teaching can be completed within a 500-hour course and is the same as finishing a two or 4-year certification. This will teach students to find the anatomy and physiology of the old spiritual regimen and will give them a routine for learning the medical ailments involved. Before you can begin this training, you have to have been doing the yoga yourself for about two years.
The course for the yoga teacher that will give the person who has a certification a way to become a member of the BWY. This course is designed to give those who have already studied a way to learn more within the next year. Changes are no being made to initiate a pilot program within the 2008 year.
If you are interested in this organization, you can go on the internet to http://www.bwy.com and search around for all the class information.
You can also find more info on Yoga Pants and Yoga Supplies. Ezyogaguide.com is a comprehensive resource to know about Yoga and its importance.
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The Purpose of Yoga - Creating a New Reality
By Paul Jerard
Yoga teachers often discuss subjects such as self-realization and transformation in great depth, but where does the average Yoga student start this journey? How can we take control of our lives? How can we design a life plan, which gives us direction, purpose, and meaning every day?
Let’s look at where to start first. Designing a list of daily, weekly, monthly, quarterly, and yearly objectives, which are realistic, will give us direction. This method always works, because a list is hard to avoid, and the objectives become embedded in your subconscious mind. Writing your aspirations, goals, and objectives, down is a contract with the “witness” within you.
When a day goes by without daily objectives, it is usually an unproductive day. This is fine, if we are supposed to relax on vacation. All of us need healthy down time, but some of us are on down time every day.
How does this happen? In general, people are just not pro-active. If you practice Yoga for a few years, you start to become pro-active about every aspect of life. Your diet, posture, exercise, breathing, meditation, and prayer time have all changed. The result is a new reality and a healthy perspective of life.
If you are just starting to practice Yoga, you will need to design a list, but I must admit a list of long, and short-term objectives, does make life a lot more productive.
No matter how much drive and ambition you have, the direction you travel in should be designed to make the best use of your time. The time spent planning will actually prevent mistakes and help you to avoid wasting time.
Therefore, you should review your list of objectives daily. Take the time to do some soul searching, when you write your list. Here are some questions to consider.
Can you design smaller and measurable goals? Are your objectives ethical and positive? What are your unique life skills? Can you visualize the outcome of your objectives? How much control do you have to determine the future?
It is important for you to reflect on these questions, because you can carve out your own path in life, with your vision. This is a Yogic exercise in self-realization and transformation.
Whatever you do; your ideas must be your own. You can listen to good advice, but you cannot live your life trying to complete another person’s vision of what your life should be.
Lastly, it is wise to have a Spiritual leader, Yoga teacher, Swami, Guru, mentor, consultant, coach, relative, or a trusted friend, as a confidant. This must be someone, with integrity, who inspires you to succeed in life.
He or she will not be difficult to find, because you will easily feel and see the positive energy in this person’s speech, behavior, actions, and gestures. All of us need some guidance from someone who sincerely cares about us.
© Copyright 2007 – Paul Jerard / Aura Publications
Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA, just 20 minutes north of Providence, RI. He has been a certified Master Yoga teacher since 1995.
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The Purpose of Yoga - Creating the World From Within
By Paul Jerard
How could Yoga help you create the world from within? Here is a riddle: What is the number one objective of all men and women? Once you find it, possession of it will be difficult. Your Yoga practice will help you find and retain it.
Here is a hint: People will give anything and everything to possess it, but it is illusive, a rare find, and not easy to hold onto. In a “nutshell,” it is “happiness.” As a matter of fact, happiness is the number one objective of humankind, but how can Yoga help you find it, and why is happiness so illusive?
Many people are looking for happiness, but they get distracted by the many faces of happiness.
Is happiness a million dollars?
No, happiness is more about what you could do with a million dollars and it does not depend on money. However, if you had a million dollars, you could teach the poor to feed themselves; you could help the illiterate learn to read; or you could help people in a multitude of ways.
Notice the keywords, “you could help.” Instant millionaires need to learn how they can help.
There are some lottery winners who become instant millionaires and many of them end up “broke,” within a short span of time. Many times the saying, “Easy come, easy go” applies to life.
People who instantly obtain wealth and power, without any effort, do not see a value in it, because they did not have to work hard for it. They take it for granted.
Instant friends, and long lost relatives, will soon follow instant wealth. The problem with wealth and power is determining who your real friends actually are. Some lottery winners have given luxury cars away to all of their family members and their friends. That’s generous and giving behavior, but is it wise?
Which is a better gift, a brand new Mercedes or a college education? You can help people, the most, by giving them the tools to help themselves. To be self-sufficient and worthy is wealth within itself. Although, most people do not value intangibles, it does not make them worthless.
How many people value good health, real friends, a healthy daughter or son, being pain free, or a happy marriage? Be careful what you take for granted. What is your life worth? Can you place a dollar value on it?
Yoga teaches us to live within this moment, not to take anything for granted, and to enjoy each priceless breath of life right now. Keep in mind that Yoga is also an intangible creation. You can take Yoga with you, wherever you go, but do not take Yoga for granted.
© Copyright 2007 – Paul Jerard / Aura Publications
Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. He has been a certified Master Yoga teacher since 1995.
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The Purpose of Yoga - Creating Happiness From Within
By Paul Jerard
The ancient Yogis created a science of breathing, which we know as Pranayama, but very often new Yoga students do not see the higher value in this practice. The new Hatha Yoga student may only see a value in the physical Yoga postures.
Therefore, it is up to Yoga teachers to guide their students toward happiness with the aid of Pranayama. The body and mind become linked, in awareness, through the steady practice of Pranayama.
Awareness brings about a realization of the true value of life, but Pranayama is the driving force, which opens the gateway to happiness, euphoria, and tranquility.
Happiness transcends far beyond power, money, material, and lust, but many people confuse it for a one dimensional possession. Money and power can help or destroy us. The choice is up to us, because in reality, we are only the temporary custodians of money and power.
Why is happiness so hard for some us to grasp? Happiness is not something in a remote location, at the beach, or in beautiful mountains. Visiting any or all of these exotic places may make you happy, but happiness is a lot closer than most people realize.
In fact, happiness exists within all of us. You can easily make a case that happiness is a choice. Some people make statements, such as: “My life is boring; all I do is work,” “My life isn’t fair,” and “When I make a million dollars, I’ll be happy.” Sorry to say, the problem of “unhappiness,” in the previously mentioned statements, lies within the individual. In each case, happiness was a matter of choice.
If we have a job, we are doing better than someone who is unemployed. Life is not fair, but it is not all bad. Even in the worst of times, people of exceptional character rise up with courage and vision. The person, who sees a “bench mark” of material wealth, as a gateway to happiness, has “missed the boat.”
While he or she was chasing a million dollar dream, his or her family ties were lost. Children do not raise themselves. Wives, husbands, and good friends do not stay “on hold,” until you are ready for them.
One dimensional people will usually find their “Golden pot at the end of the rainbow,” but they will also lose many more valuable parts of life along the way. Never allow a hectic and busy lifestyle to raise your children and nurture valuable relationships.
The fifth Yama, Aparigraha, or non-attachment is the key. Happiness is found in the heart, soul, and mind. Over consumption of worldly possessions will only create a society of “spoiled children,” who demand more possessions, but never find true happiness.
© Copyright 2007 – Paul Jerard / Aura Publications
Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. He has been a certified Master Yoga teacher since 1995.
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Office Yoga - Four Physical Techniques for Corporate Yoga
By Paul Jerard
Which asanas and techniques would work best in an office, when space is an issue for office Yoga classes? Pranayama is most important, but let’s look at solutions for Yoga posturing, and getting better blood circulation in the legs, within a finite amount of space.
If you are limited to the confines of your cubicle for space, you can still take care of your back, release muscle tension, and get some circulation into your legs with Office Yoga. There are many Office Yoga postures (asanas), and Yoga exercises, to perform, but here are a four that will help you during the work day.
Leg Circles - You can perform leg circles in a variety of ways. You can cycle a single leg forward and backward - as you would a bicycle. You can also do the same movement with two legs at once. This cycling movement is most commonly seen in shoulder stand, but we are sitting in an office chair for this one. By using two legs at once, the abdominal muscles, and arms, will work a bit harder.
Leg circles can also be performed, similar to the Pilates leg circle. This movement engages inner and outer thigh muscles. Yet, the most important benefit for office workers is getting circulation in the legs, to prevent swelling, due to the pooling of fluid in lower legs, and to prevent blood clotting.
Camel (Ustrasana) in a chair - This is a back bending movement. Office workers should do this four to eight times, or more, per day, to counter pose all the natural slouching from staring at the computer monitor.
However, this back bend should originate from the center of the back. Care should be taken to avoid jamming the low back and to avoid hyper-extending the neck. People with back and neck problems should consult their physician before practicing Camel posture.
Seated Forward Bend (Paschimottanasana) in a chair - You may want to move your sit bones half way forward in your chair for this Yoga posture. This forward bending movement is a good “counter pose” to Camel posture. You should not force your body into a deep Seated Forward Bend posture. Your breath should be your guide for the amount of depth you find comfortable.
The spine should be kept as straight as possible.
Seated Spinal Twist - There are many variations of Seated Spinal Twist, but the spine should be straight while holding this posture. Some variations focus on the lower, middle, or upper back.
You can also cross your legs or leave your feet flat on the ground. Therefore, you may want to mix it up for best results.
The breath should not be held, while performing a Seated Spinal Twist, even though it may feel natural to do so. Seated Spinal Twist lubricates the spine, aids in digestion, increases the elasticity of connective tissue to the spine, prevents backaches, and massages the internal organs.
© Copyright 2007 – Paul Jerard / Aura Publications
Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. He has been a certified Master Yoga teacher since 1995.
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The Purpose of Yoga - Inspiration and Goals
By Paul Jerard
Have you ever wondered how some Yoga students manage to immediately take action, with just a tiny bit of encouragement; while others depend on each Yoga class to lift their spirits? What causes some Yoga practitioners to raise their vision, so easily? Let’s look at the secret and formula of inspiration.
Firstly, everyone needs goals of some kind. Goals serve us as measured bench marks of our personal progress in life. If our life is to have meaning, and purpose, we have to pursue a goal that has worth and go after it.
Does this mean that we should embrace competition and stress? To be honest, everyone needs competition and stress - to a point. Challenges build character, but this does not mean that we should push our bodies and minds to the point of an anxiety attack. Therefore, keep competition and stress in moderation.
To progress on a holistic path, still requires organizational skills. You should take the time to write down your goals and memorize them. If you want, you can carry them around with you, on a piece of paper, until you know them by heart.
This is the miracle of Karma: When you create a vision and take focused action, with ethical purpose, you turn optimism into reality.
People often say, “Yoga is not about goals.” “Yogis should sit on a mountain top and meditate.” “Yoga is not about competition.” In each of these statements - there is some truth, but not the whole truth.
Patanjali must have had goals to write and complete the Yoga Sutras. Gandhiji must have had goals and vision to see that peaceful protest would result in the independence of India. Gandhiji also said, “What is faith worth if it is not translated into action?” So, now you see, goals are not bad.
However, goals should be ethical, helpful to others, and be meaningful. This formula creates passion within the devotee. If the purpose of a goal is for the common good, it is only limited by our imaginations.
Unlimited thought is an extremely powerful concept. So far, humankind has taken “baby steps” in technology, and this is within the past few thousand years.
What would happen if more people thought, spoke, and acted in a positive way toward social change, world peace, and global warming? Think of all the good ideas, in the past, which people gave up on. Imagine the possibilities.
Many people do not feel they deserve to progress, so they procrastinate, quit, or “give in” to negative thought. If we want to live a purposeful life, we must take risks. Otherwise, we will regret the whole journey.
© Copyright 2007 – Paul Jerard / Aura Publications
Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA, just 20 minutes north of Providence, RI. He has been a certified Master Yoga teacher since 1995.
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Yoga - Benefits of Yoga
By Sushma Jain
Yoga is an ancient practice that helps create a sense of union in body, mind, and spirit. The most important benefit of yoga is physical and mental therapy. The aging process, which is largely an artificial condition, caused mainly by autointoxication or self-poisoning, can be slowed down by practicing yoga. Although yoga has been shown to be beneficial in a variety of conditions, it is not considered a therapy for specific illnesses. Yoga also strives to increase self-awareness on both a physical and psychological level. This allows people to take early collective action, such as adjusting posture, when discomfort is first noticed. Practicing yoga can provide chronic pain sufferers with useful tools to actively cope with their pain and help counter feelings of helplessness and depression. Laboratory tests have proved the yogi's increased abilities of consciously controlling autonomic or involuntary functions, such as temperature, heartbeat and blood pressure. Patients who practice yoga have a better chance of gaining the ability to control their breathing problems.
In general, yoga is a very safe form of exercise for most people. For those with specific back conditions, it is advisable to speak with one's treating physician prior to starting yoga. Yoga is dynamite to make you feel younger with heightened mental prowness. Longer life often result from following yogic ways of health maintenance. Yoga is approximately 4,000 years old and is a scientific methodology aimed at uniting the mind, body, and spirit. Yoga is believed to reduce pain by helping the brain's pain center regulate the gate-controlling mechanism located in the spinal cord and the secretion of natural painkillers in the body. Breathing exercises used in yoga can also reduce pain. Yoga has consistently been used to cure and prevent back pain by enhancing strength and flexibility. Both acute and long-term stress can lead to muscle tension and exacerbate back problems.
Biochemical Benefits of Yoga
Biochemical benefits of Yoga are as follows:
1. Sodium decreases.
2. Triglycerides decrease.
3. Cholinesterase increases.
4. Hemoglobin increases.
5. Total white blood cell count decreases.
6. Thyroxin increases.
7. Vitamin C increases.
Exercise Benefits of Yoga:
1. Rapid forceful movements.
2. Increased muscle tension.
3. Moderate to high caloric consumption.
4. Fatiguing.
5. Imbalance activity of opposing groups.
6. Boredom factor.
Physiological Benefits of Yoga
Some of the Physiological benefits of Yoga are as follows:
1. Pulse rate decreases.
2. Cardiovascular efficiency increases.
3. Musculoskeletal flexibility and joint range of motion increase.
4. Posture improves.
5. Strength and resiliency increase.
6. Immunity increases.
7. Pain decreases.
Sushma writes articles for yoga and health.
She also writes articles for health beauty tips and family health guide.
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The Purpose of Yoga - Accepting Change
By Paul Jerard
Just last week, I was talking to a group of Yoga students about the need to accept changes, but not at the cost of compromising your ethics. This is a “tough call” because, as times, change morality can change to. What is acceptable today was forbidden yesterday, but the opposite can be said, if you look into our history.
If we observe the Yamas and Niyamas, or The Ten Commandments, we should not change our morality because it is in fashion. On the other hand, our neighbors may be of a religion, which we do not really understand.
Their families live by a strict moral code, which may not exactly agree with our own religious teachings. Perhaps they do not understand Yogic philosophy either.
What should we do? If our neighbors practice non-harming, are model citizens, and live by a moral code, we should accept them as they are. This is the basic building block to all friendship; accept your friends as they are. Therefore, tolerance is needed in a multitude of relationships.
Multi-cultural societies require tolerance to live in. If we do not agree with the principles of tolerance, we can withdraw from a multi-cultural society and live in a sectarian society - where everyone shares the same religious beliefs, as we do.
However, is there really a religious, moral, and ethical utopia, where everyone agrees with every word that we think? In our sub-conscious imaginations, this place exists, but in reality, it does not. People do not think the same thoughts as we do.
If someone imitates you because of oppression, there is an under current of rebellion in our midst. Our children and pets cannot be forced into a mold, in such a way, that our opinions are echoed in their existence.
As an example: If you have a stubborn old Tom cat for a pet, you have learned to accept him for what he is. Some people dislike cats because they cannot control them, but the cat lover tolerates his or her pet, without conditions.
We should give other non-harming people the same respect. What a stagnant and boring world it would be if everyone agreed with us all the time. It is the uniqueness of each person, which causes relationships, and the world, to evolve.
Now what should you do if your neighbor is harmful, unethical, and morally bankrupt? Try to communicate, and listen, because peace talks do not happen without dialogue.
Who should listen first? You should, because it allows you to understand the other point of view.
By giving the other person a chance to express his or her views, without interruption, you are letting this person know you consider them worthy.
If peaceful co-existence is not an option, you can still move, and you have the inherent right to defend your own existence. However, Yogic teaching shows us to explore the peaceful options of tolerance and acceptance first.
© Copyright 2007 – Paul Jerard / Aura Publications
Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA, just 20 minutes north of Providence, RI. He has been a certified Master Yoga teacher since 1995.
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The Purpose of Yoga - Building Self Image
By
Paul JerardMany times, Yoga teachers refer to the inner self or the observer from within. In a Yoga class, you may be instructed to observe without judgment, but how can we stop judging? We judge things all day long.
If you drive a car, you are judging timing, distance, and speed. In this case, judging is a matter of life and death, which concerns you, other drivers, and pedestrians. You have to judge, whether you like it or not, but you are told not to judge yourself in a Yoga class or during a meditation session.
Who do we judge the most harshly in the course of a typical day? For most of us, self-criticism is a large part of the day. We call ourselves uncomplimentary names. We do not forgive ourselves for past mistakes. We forget that we learn from mistakes and we create a negative self-image.
So how does the Yogi or Yogini get in touch with the inner being? This is a journey toward spiritual clarity, where any person can travel. Look at yourself and observe the two sides of your inner being. You can use a mirror, but I would suggest you use a piece of paper and a pen.
When training Yoga teachers, I have found that compiling lists allow them to be impartial. We can classify our traits and qualities as negative or positive, but the “big picture” is not always so clear, because some negative qualities may bring about positive results. The opposite can also be said.
Some people may talk too much, but talking has put them in a prestigious position. Other people do not speak up enough, but they have always “played it safe,” and have no worries.
Karma is not always clear to see. Which trait or path is right, and which is wrong, is not crystal clear, but when you design your list, you may want to have three categories. These categories are positive, neutral, and negative.
Neutral allows for a “gray area,” because life is not simply “black and white.” It may look that way to a child, but as a child learns more, each issue takes on more gray area.
When you classify your personal traits and qualities, you can see what you lack, and you can praise yourself for what you already have. It is most important to see what you have and appreciate it, before going after what you do not have.
When you decide to make positive changes, you may want to focus on one change at a time. Most people cannot learn to appreciate themselves overnight, but you can be thankful for your good qualities and then go after a vital trait to build your self image.
Yoga teaches us to listen from within and to appreciate what we have right now.
© Copyright 2007 – Paul Jerard / Aura Publications
Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. Just 20 minutes north of Providence, RI. He has been a certified Master Yoga teacher since 1995.
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