One of the first steps towards healing from chronic illness, is to take responsibility for your own situation and health.  In many cases, we are causing our own symptoms, due to our lifestyle choices. Once we realize that we may be contributing greatly to our own health issues, we begin to feel empowered.  If we “caused” the problem, then we have the power to “solve” the problem.

Understandably this is not simple or easy and clearly health problems are never the result of one single cause, but rather there may be many contributing factors.  You may have a genetic predisposition for a particular disease, but by making lifestyle changes you can possibly minimize the damage or suffering.  In other cases, we may have been exposed to toxins in the environment or from food or drugs, that are having a detrimental effect on our health.  Regardless of the outside causes, I still believe that most of our healing comes from within and starts with our attitude and belief system.

So where does yoga come into the picture, and how can yoga help us heal from chronic illness or injury?

Using myself as an example, I’ve been able to heal from both Irritable Bowel Syndrome and chronic low back pain. I credit much if not all of the healing, to my consistent, daily yoga practice.

Here is a summary of what I learned.  Perhaps you can use this as a guide to begin your own path towards a higher quality of life.

1. Using the breath to quiet the mind is the highest form of meditation. Through daily meditation (even just 10 minutes / day) you  can open the door to the dormant creative potential that lives inside you.  The answer you seek may arise spontaneously during or after your daily breathing / meditation session.  For directions on how to do this:
   Learn To Breathe
2. Whenever you are feeling stressed, come back to this breathing technique.  Practice breath awareness and breathing from your belly, as much as possible through out your busy day.  Regardless of what you are doing, stay aware of the quality of your breathing.  Always aim for deep breaths from your belly.  The compound effect of this, is an over all improvement in your health and your out look
3. Have faith and practice positive thinking.  Although this my sound like a cliche, change is not possible without faith.  The use of a mantra can be very helpful here.  To learn how to use a mantra for personal growth and healing:  MANTRA
4. If you have any hunches or realizations that specific habits may be contributing to your health problem or illness, start moving towards changing those habits.  The mantra can be used to change a habit.  Another tool that will support you in this can be found here.  How to Change A Habit
5. Trust Your Intuition – Yoga helps us access the Higher Intelligence that lives inside us. Don’t dismiss this voice of reason and brilliance.  If you have an insight during meditation – Write it down!  Continue to meditate on that idea and see what arises. This could be the smartest thing you’ve ever done!
6. Heal your body with yoga postures.  Daily practice is the key to healing with yoga.
   Start here with this simple practice that anyone can learn and do.  PRACTICE
   
   Daily yoga practice brings the body/mind/spirit into balance.  This balance = health = happiness.
   

Please feel free to share any comments or questions here on the blog.  Reaching out and sharing is one of the most healing practices known to man/womankind.  I look forward to hearing about your journey!

And if  you’re serious about making changes . . . . .
Please check out my free gift to you now

A flexible, agile body helps us move with efficiency and grace. However if we focus on stretching alone, we run the risk of injury to the body, through hyper-extension of the joints or overstretching the muscles.  But if  your stretching routine integrates core strengthening movements, you are getting the best of both worlds.  A balanced yoga practice goes a long way towards achieving this balance between strength and flexibility.

Learning to flow in an out of uttanasana (standing forward fold) will teach you some of the basics needed to move from a strong core during your yoga practice.

Yoga instructor Dee Greenberg demonstrates and explains the process here.  The results of regular practice will be flexible hamstrings, hips and spinal column.  You will also strengthen the hamstrings, buttocks muscles, inner thighs and back muscles.

And if  you’re serious about making changes . . . . .
Please check out my free gift to you now

In yoga philosophy, most diseases are physical manifestations of mental and emotional disturbances. Therefore physical health is dependent on mental well-being. The yogis believe we must cultivate a steady, tranquil mind before we turn our attention to the physical body.

That is why the very foundation of yoga focuses on clearing the mind so that our behavior is in harmony with the greater flow of life or the Universe.

You may have wondered why your yoga teacher may be spending a minimum of 5 minutes but sometimes even 10 minutes at the beginning of class, in what we call centering. This is the time to deepen your breathing, clear away the mental fog and focus your awareness on the inner dialogue.

The Yamas and Niyamas help us to keep the inner dialogue in check. Hopefully our “outer dialogue” or how we treat people, reflects this clarity of mind!

Today my focus will be on Ahimsa which can be loosely translated as non-violence or non-harming.

This Yama, is growing to be my absolute favorite and, slowly over time, has grown to be the very core of my yoga practice. For me, everything leads back to this.  In my eyes, this idea of non-violence is the very foundation of yoga. Everything else rests on this one belief and way of being in the world.

I am devoting an entire blog post to each of the Yamas and Niyamas because these are not simple practices. The idea of non-violence can be seen and viewed from many different angles. And each of these commandments of yoga will have different meanings for each of us, based on our personal histories as well as where we are in our lives. Essentially the idea of non-violence will take on a new and different meaning for you, over the course of your lifetime.

These Yamas and Niyamas can only be useful if we use them as tools for every day living. The idea here, is I will offer you some possible ways that you can meditate on the concept of non-violence and use it for self improvement.

You may be thinking to yourself – - But I am NOT a violent person. I would never hit, punch or kick anybody. And I am a pacifist and believe that arbitration and debate are the ways to prevent wars between nations.

I am here to let you know that violence can take many other forms besides the obvious physical violence of things like murder, rape and battery. Yes, those are forms of violence, no doubt. But as a yogi, it is the subtle ways that we violate others that is my utmost concern.  Much of this “subtle” violence is totally condoned by society as a whole and therefore has become socially acceptable.

Here is where the yogi needs to hold himself to a higher standard.

Let me give you some examples of violence that has become socially accepted or even the “norm.”

The most prevalent form of violence that most of us see and practice on a daily basis is violent language or speech. But first, let me give you my definition of “violence.” Violence comes from the root “to violate.” What
does it mean “to violate” someone? We violate someone when we trample on their rights, take advantage of them in any way or, impose our words, actions or beliefs on them without their permission.

You see this a lot in married couples. The way they speak to one another without a shred of respect. As an outsider walking into their world, we are often horrified by what we are hearing and the fact that this behavior seems very normal to this particular couple. They have lost all touch with decent behavior and mutual respect.

Please meditate on this list of examples:

• Any type of controlling behavior (your mother in law for example)
• Any type of manipulative behavior (your husband or wife for example)
• Anger, especially when expressed in harsh words or actions
• Cruelty – of course this is very general and can take many forms
• Verbal criticism of others for example “that guy is such a slob.” By making that statement, you have just violated that person.
• A few other examples: “That guy has such a big mouth!” or “Here comes 2 Ton Tillie.”
• Dominating a conversation
• Talking too much
• Refusing to listen to others
• Being stubborn
• Arrogance
• Insisting on being right all the time
• Disrespecting others
• Treating others with a total lack of respect
• Verbally demeaning or belittling others

Okay, hopefully you are beginning to get the idea. Do you see how “violence” is a lot more than murder, rape and battery?

Anytime you utter a spiteful, angry, blaming word, either directly towards someone or about someone who is not present, that is violence.  Gossip is the worst form of violence. Totally condoned and even encouraged in many social circles.

I hope you will take some time to meditate on this list I have offered and perhaps make your own list.

By the way, you totally have the right to avoid violent situations and violent people. And this includes verbally abusive people.

Violence is contagious. If you are seeking inner peace, you need to avoid violent people and violent situations at all costs.  We cannot live in both worlds. There is “violence” and there is “love” and they are on opposite ends of the spectrum.

Here is one final example of “violence” that often goes unnoticed. When we are feeling hurt inside or slighted by someone, it’s natural to get angry at that person and carry a grudge or feel spiteful. This anger, this blame, when expressed, is violence against that person.

We often rationalize it by saying – this person hurt me so I have a right to retaliate with anger. No you do not! Two wrongs do not make a right.

You must learn to take responsibility for your own hurt feelings. It’s no one’s fault that you feel hurt. Even if the other person has truly violated you in some way – yes it’s natural to feel angry. I am not telling you to suppress the anger. Anger is a very natural emotion. But lashing out in anger towards someone else, is NEVER productive. The true yogi finds another way.

For those who would like to learn more about non-violent communication, I highly recommend this book:

Nonviolent communication: A Language of Life – Marshal B. Rosenberg
http://www.amazon.com/Nonviolent-Communication-Language-Marshall-Rosenberg/dp/1892005034/ref=sr_1_1?ie=UTF8&qid=1325022916&sr=8-1

This book has the power to permanently change your consciousness and to attract loving people into your life!

I hope you enjoyed this discussion of Ahimsa or non-violence, the very first commandment of yoga and the very foundation of all yoga practice.

And if you’re serious about making changes . . . . .
Please check out my free gift to you now

What is the allure of this simple posture? Although it may look simple, fish posture is really quite involved.

On the physical plane, we have a deep stretch to the neck and throat, as the head is thrown back. This throwing back of the head creates flexibility in the cervical vertebrae of the neck and the thoracic spine of the upper back.

Fish posture is a gentle back bend, especially for the upper back and shoulder blade area. This creates great expansion at the chest and pectoral muscles.

Essentially a heart opener, both the heart and throat chakras are stimulated with fish posture.

I like to practice fish posture any time I need an energy boost for example if I’ve been sitting and typing for a long period of time.

I highly recommend practicing fish posture anytime you feel stressed, as it will easily open up the breathing at the throat, chest, rib cage and shoulder blades.

There is an interesting myth behind this posture. In India, Shiva was considered the original yogi as he had the key to the Universe and uncovered the mystery of yoga. Elated by his discovery, Shiva was sharing this news with his female consort Parvati and unbeknownst to them, Lord Vishnu in the form of a fish was eavesdropping on the conversation. Hence, Lord Vishnu became Shiva’s first yoga student.

As you practice fish posture try to embody the sense of being the one who absorbs knowledge, in the form of the secrets of yoga. Imagine you are receiving these deep secrets from the great Lord Shiva, the original yogi.

Above all, have fun, enjoy and stay connected to your heart!

What follows is an exploration of the idea of chakras and how we can use this idea as a catalyst for personal growth.

The word “chakra” has it’s origins in ancient Indian spiritual traditions. Literally “chakra” means wheel.

There are said to be 7 major chakras in the human organism. Each chakra contains energy that is spinning or swirling out from a center. If you visualize any type of wheel spinning, that gives you a sense of how the chakra works energetically.

The focus of this blog post is the heart chakra. Therefore I am not going into great detail about the other chakras. However there is a hierarchy where the chakras are concerned.

It would be negligent not to give you a brief overview of the entire chakra system. This diagram shows you the general location of each chakra along the spinal column. There is a color associated with each chakra and the colors correspond to the colors of the rainbow.

To begin to use the chakra system as a tool or catalyst for personal growth, we must mainly concern ourselves with the emotional and energetic properties of each chakra.  What follows is a very brief overview of these properties:

1. Root Chakra – This is the lowest chakra, located at the base of the spine. The energy is grounding or heavy, stable and strong. The root chakra is the foundation. It must be unmoving and steady. Emotionally this equates to home and hearth, a stable home environment. Therefore things like financial security, food, clothing and shelter all relate to the root chakra.

2. Hips, pelvis, sexual organ – The energy is sensual, with flowing movement. The emotional component is communication, spontaneity and the free expression of outward joy.

3. The Navel Chakra – The energy is heating, active and masculine. The emotional component is tenacity, goal setting, perseverance and fierce determination

4. The Heart Chakra – The energy is spacious, ethereal, moving in many directions. Emotional qualities are vulnerability, giving and receiving love, empathy and compassion.

5. The Throat Chakra – The energy is vibration and sound. This energy is released through the body, orally through the mouth. Emotional qualities are communication and self expression. Modalities are talking, laughing, singing, crying and shouting.

6. The Third Eye – The energy is luminosity, light and transparency. The emotional qualities are intuition, higher intelligence, knowing deeply, seeing clearly and enlightenment.

7. The Crown of the Head – The energy is spiritual, spacious, eternal and infinite. The emotional qualities are bliss, love, union with God.

According to yoga philosophy, true liberation occurs when we are operating at the level of the crown chakra.  Therefore perhaps you are wondering: why do we need to concern ourselves with the other 6 chakras if our goal is to get to the crown?

Can’t we just buy a one way ticket to the crown chakra?  Unfortunately enlightenment does not come that easily.

Here is how it actually works. Due to the various events in our lives, some of these chakras become closed or stuck, so the energy does not flow from one chakra to the next chakra as it should. This creates problems at all levels.

Through yoga we are taught to work the chakras in stages. Start at number one and slowly work your way up the ladder. If you try to skip any level on the ladder, your house of cards will collapse in an ugly heap!

There are no shortcuts.

The heart chakra is in some ways the center of the whole system and it’s not a bad place to start. Through our exploration of the heart chakra we will gain insight into the blocks that we’ve created in chakras 1, 2, and 3. So essentially by starting at the heart, it inevitably leads us back to 1, 2, and 3. It is only with an open heart that we will be able to deal with the blocks at the first three chakras.

Here is your first exercise:

Sit in a comfortable chair. (or sit on the floor.)
Cross your hands over your heart and close your eyes.
Notice how it feels to be almost cradling or caressing your heart in this way.

Begin practicing Ujayi Breath or simple belly breathing.

Stay conscious of your breath and notice where you feel each inhale and each exhale moving inside your body.

Try to stay conscious of each inhale and exhale and especially where you feel the breath moving at the belly, chest and throat.

Try to focus your mind’s eye or your awareness right at the space between the heart and the throat. Allow the breath to make a mild hissing sound on each and every breath.

Stay with this awareness for at least 10 minutes.
Notice any thoughts and feelings that arise.

Censor nothing. Keep noticing everything.
Judge nothing. Analyze nothing.

When practiced everyday, your heart will open like a flower
opening up to the sun.

Namaste

For most injuries or illnesses there is usually some predictable progression of symptoms.  That is why we need to pay attention at the first sign of a problem.

I did that with my low back problem back in the late 90′s.  I had been teaching yoga for a few years but was plagued by back problems.  My low back felt sore and vulnerable most of the time.   And it would begin to ache every evening at a predictable time.  It was very annoying to say the least.   In additiion the weakness of my low back was really holding me back in my yoga practice.

I began reading books on pilates and I read everything I could get my hands on regarding how to heal from back injury or soreness.  I signed up for a workshop at Kripalu called Yoga Core.  It was a weekend intensive where we practiced a combination of yoga and pilates, all aimed at strengthening the core.

I walked away from that weekend armed with an arsenal of new tools that I could begin to use to heal my own chronic back problem.

For most people, it’s all about the core.  Avoid dealing with this one simple fact and you undoubtedly will continue to suffer.  Luckily due to the workshop,  I was ready to accept my fate.  I needed to focus on strengthening my core big time!

After just 3 months of daily core work I started to notice a huge improvement.  After 6 months the problem dissolved, never to return!

If you currently suffer from low back soreness, weakness, injury or pain why not take the bull by the horns and do everything possible to catch the problem before you become incapacitated.  By the time you are incapacitated, it may be too late for a full recovery.

You can protect yourself from disc problems by strengthening your core.  Today I am sharing a basic sequence with you that takes less than 10 minute per day to perform.  If practiced either every day or at a minimum of every other day, you will likely be on the road to full recovery.  Why not start today, right now?

BTW, even if you currently have no back symptoms, if you are 50 plus or overwieght, or if you know your core is weak, this sequence that I am about to teach you is the best place to start on your journey towards a srong core.

This video consists of  3 simple exercises that you can begin to practice today.  No experience needed.   You will learn:

• Pelvic Tilts – One of the safest and most effective exercises you can do for your core.  This exercise is a mainstay for anyone suffering from low back issues.
• The Bridge – You will learn to come into this posture safely without putting any excess pressure on your back.
• Dog and Cat – Sometimes called Cat and Cow.  Hands down this is the best way to keep your spinal column healthy and flexible, if you are 50 plus.  If you want to maintain youthful flexibility of your spine, this posture is a must!

Please watch the video now and leave your questions and comments below.  I look forward to hearing about your progress!

And if  you’re serious about making changes . . . . .
Please check out my free gift to you now

Includes 30 Affirmations for Daily Living!

“Balance”  –  We hear this word being thrown around a lot lately. Perhaps it’s the New Age equivalent of The Holy Grail.  Everyone is searching for it and no one can seem to find it.

Why is this?  As a nation and as individuals why are we so out of balance?  As a nation we are fighting many senseless wars.  As individuals we are fighting an obesity epidemic.  As a nation we are in debt up to our ears.  As individuals many of us are struggling to meet our monthly expenses.  Where is the balance?

As individuals how many of us have found the right balance between work and play, between  activity and rest?  Why are there so many new chronic diseases that have entered our everyday vocabulary such as ADD, anorexia, bulimia, migraines, acid reflux, hypertension, diabetes, IBS, fibromyalgia, depression and chronic exhaustion to name just a few. 

Although I can’t offer a simple answer to why we are so imbalanced as a nation, I can offer you a simple solution.  This solution is found in the practice of yoga. 

The fundamental purpose of the yoga practice is to allow the practitioner to find the balance between the polar opposites in their lives.  OK so what do I mean by “polar opposites.”  

There is a branch of yoga which is called Hatha Yoga.  The word “hatha” is composed of the roots – ha and tha.  “Ha” means sun and “tha” means moon.  So when we refer to Hatha yoga we are referring to the balance between the solar and lunar energies of the Universe and also in the Individual. 

OK, now it’s starting to sound heavy – I know.  What is exactly meant by these Solar and Lunar energies? 

We can think of the Solar and Lunar energies as currents of energy running through our bodies.  According to yoga, there is an intricate system of energy ducts or passageways running throughout our bodies.  This is how the subtle energy or “prana” flows through our bodies.  The prana is contained in the nadis just as blood is contained in veins and blood vessels.

In yoga we are mainly concerned with 3 of these nadis – Ida, Pingala and Sushumna..  Sushumna is also referred to as the Central Channel and it runs from the base of the spine to the top of the head.  The major energy centers of the body also exist at various points along this channel and are known as “chakras.” 

The goal of hatha yoga is to clear the central channel of obstructions so that the “kundalini” (the dormant serpent energy) may rise up from the base of the spine to the top of the head.  This is referred to as the kundalini rising and is the ideal in yoga.  All of our problems are caused by stagnation along this Central Channel. 

In order for kundalini to rise we must first clear the Ida and Pingala nadis.  Ida is the left channel and is associated with Shakti or feminine, creative energy.  Pingala is the right channel and is associated with Shiva or masculine, manifest energy. 

Therefore for Sushumna to open we must find balance between the Solar (Pingala) current and the Lunar (Ida) current. 

OK, so you are getting that it’s about Masculine / Feminine, Hot / Cold, Up / Down, In / Out, that sort of thing.  

OK, but now you probably want to know – yes, but how can I apply this in my life? 

First we need to understand and recognize our own tendencies to be one or the other.  For example active (masculine) or passive (feminine.)  Angry (masculine) or Nurturing (feminine.)  Almost any situation you find yourself in can be analyzed in terms of the balance of opposites.  Talking is masculine.  Listening is feminine. 

Do you see where I am going with this?  Action is masculine.  Rest is feminine.

Once we get a handle on our own tendencies to avoid balance in each area of our lives,  then we have half a chance of modifying our thoughts and behaviors. 

The steady and consistent practice of yoga contains many tools that will lead us to live balanced lives.  This journey starts with awareness of our imbalances. 

We must first slow down our minds long enough (by practicing introspection) to begin to notice our imbalanced thoughts, habits and actions. 

If you don’t know how to slow down and practice introspection, yoga can help. 

Start here: http://www.50plusyoga.com/yoga-can-change-your-life/

Speaking from personal experience,  I’ve noticed a very gradual evolution in the way my mind works, over the course of the past 9 years, since I started practicing Prana Flow (a form of vinyasa) with Shiva Rea.

To me, the yogic mind is a highly organized and efficient mind.  It’s not a given that this will happen for you, simply by stepping into a yoga class or hanging out on your yoga mat. The mental changes will only occur if you consciously encourage and practice the introspective aspects of yoga.

I’m sure if you asked 10 different yogis why yoga has such a positive effect on the mind, you’ll likely get 10 different answers.   I can only speak for myself.

Here are the practices that for me have produced the greatest mental benefits: 

• Prana Flow Yoga as taught by Shiva Rea
• Enrolling in the Prana Flow Teacher Training Program
• Daily Meditation
• Setting Intentions
• Use of Mantra
• Staying connected to the Universal Flow of Life 24 /7

In this post I will talk about  Prana Flow Yoga as taught by Shiva Rea and the Prana Flow Teacher Training Program.   (Samudra School of Living Yoga)

The day I casually stepped into my first Prana Flow Yoga class, back in the summer of 1993, had to be one of the luckiest and most auspicious days of my life!  Previous to this, I really had no idea how bungled up and scrambled my thinking was, a lot of the time.  And since all actions originate in the mind, let me suffice it to say that many of my actions were producing less than optimal results on a fairly regular basis.

And then came Prana Flow Yoga.  I’m sure you’ve heard that yoga can have a big effect on the body, mind and spirit. And there is no doubt that I’ve made great strides in all 3 areas.  However, I am most grateful for the mental changes that have occurred.

I can’t tell you exactly why this form of yoga had such a huge and noticeable effect on my mind.  But I know it has a lot to do with my teacher’s essence and how she presented the yoga.

As yoga teachers we were taught to utilize the practice of “vinyasa krama.”  What this means is that postures are taught in stages and there is a definite hierarchy.  So basically, to give you a simple example: if you are wanting to learn handstand, you need to first strengthen your core, open your hips and in addition you should have mastered one of the foundational arm balances such as plank.

In other words, there is no sense in even attempting handstand if you have not first mastered plank.   This might sound like common sense, but how many of us are prone to taking shortcuts, putting the cart before the horse and then suffering the consequences?

The vinyasa practice consists of a long flowing sequence of many different yoga postures.  One of Shiva Rea’s main teachings, is the art of intelligent sequencing.  The yoga postures should never be thrown together haphazardly.  In other words to effectively create one of the sequences, requires strategic thinking and it requires a plan.

Conversely in Prana Flow Yoga, we are also encouraged to stay completely grounded in the present moment and cultivate the ability to change course whenever necessary based on whatever might arise in each unfolding moment.

This practice of staying grounded in the moment, often requires you to deviate from the original plan based on what might be occurring in any given moment.

What this has taught me, is to always *have* a plan, but to always leave room for improvisation when necessary, depending on unforeseen circumstances.

On paper this philosophy might seem very obvious and simplistic.  But to actually have a master plan for your life, and to be able to navigate all your actions, decisions and circumstances, with total ease and grace, while continuously moving towards your goal is a horse of a different color.   This takes intelligence, skill, discipline and practice.  Essentially the Prana Flow Yoga practice becomes a metaphor for how you live your life.

Yoga practice can go a very long way towards clearing out the cobwebs from the deepest corners of your mind.  Even by practicing for just 10 minutes per day, you can begin to reap the fruit of the practice: the total integration of body, mind and spirit.

And if  you’re serious about making changes . . . . .
Please check out my free gift to you now

Includes 30 Affirmations for Daily Living!

Yoga is being sold to the public as the new “fitness craze” along with hard bodies, weight loss and New Age music.  And don’t get me wrong.  I love all the publicity and the fact that the mainstream media is often talking about yoga in favorable terms.

But when we over commercialize an ancient spritual practice, often the essence and the heart of the practice gets completley lost or whitewashed.  Such is the case with yoga.

I’ve created the following video to help get you on the right track with your yoga practice.  If nothing else, yoga is a very powerful tool that can help the practitioner to deeply transform his or her life on many different levels.

When practiced correctly and in earnest, the gifts of yoga are as follows:

• Helps you achieve a state of optimal health
• Improves the function of your immune system
• Brings you mental clarity
• Gives you the ability  to stay completely calm in stressful situations
• Stabilizes your mood
• Teaches you contentment
• Allows you to live in the present and smell the roses
• Can lower blood pressure
• Can aid in healing most chronic illnesses
• Improves digestion and elimination
• Helps you achieve balance in your life

Please share your experience,  questions, comments and feedback in the box below.
Seriously, I’d LOVE to hear from you!