Yoga Breathing For Anxious Moments

By Sangeetha Saran

There are people who will tell you the best way to get through an anxious situation is to do some deep breathing. This isn't just an "old wives" tale, or some cliché way of thinking, the truth is that there is medical fact that backs up this advice. The more stressed a body gets, the less it takes in oxygen. Someone who is panicking is apt to not take deep breaths, meaning that they are not getting all of the oxygen they need for their body. By deep breathing, a body doesn't just get the oxygen that it needs; it also is a therapeutic act that gives the body, and the brain, something to focus on instead of the stress that they are feeling. With this in mind, one of the best ways to help lower one's anxiety level is to learn basic breathing techniques, and to also learn yoga techniques for breathing.

A lot of people have the wrong idea when it comes to yoga training. They think that it is all about putting themselves into weird poses, and totally clearing their mind so that they can reach "Nirvana." The thing is, while someone will eventually learn how to clear their mind in order to meditate, yoga is as much about learning how to properly live as much anything else. Living a Yogic lifestyle allows one to enjoy all of the small details in life. Most people do not know how to properly breathe, especially when it comes to stressful situations. Yoga will teach a person different breathing techniques, from simply getting the most out of a single breath to learning how to breathe to reduce anxiety levels.

Where Should I Start?

Of course, not everyone is going to be able to walk into any yoga school and just learn how to properly breathe, meditate, and stretch. In fact, most people are not going to be able to learn how to tackle anxiety, either through action or breathing, the first month that they take lessons. What they can do, though, is slowly ease into learning. Yoga is not something that you master overnight; it is about training your mind and body how to properly act. When it comes to breathing in stressful situations, you will be surprised just how much you can learn as time goes on.

The key to finding the right yoga teacher is to trust your intuition. There is a level of comfort that needs to be present in order to get to the place where one can focus on their breathing and use it to help their anxiety. If you meet a teacher who displays compassion, patience, and ethics, you are off to a good start.

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About Yoga and the Eyes

By Sangeetha Saran

When we talk about Yoga, we seldom mention the eyes and the major role they play in our physical, emotional, and spiritual well-being.  Located in the sixth chakra – the area associated with the pineal gland and intuition – the eyes work with the brain to control the central nervous system.

Our eyes work better when they are rested and relaxed.  That’s why we close them when we need to concentrate or calm down.  In addition to being linked to our mental acuity and physical health, they also help us express our feelings and emotions. In William Shakespeare’s words, they are “the window to the soul.”

To function effectively, eyes need strong muscles and good circulation, two benefits provided by a consistent Yoga practice. There are also specific exercises that target the eyes.

Yoga Techniques for the Eyes

Repeat each series of exercises 3-5 times, being careful not to strain eye muscles. 

·       Palming

Rub your hands together until they are warm. Then cover both eyes with your palms, crossing your fingers across your forehead.  The energy, or prana, in your hands will soothe the optic nerve and increase circulation.  Your body needs to be free of tension to get the most from this exercise.

·       Tracking

Move your eyes from left to right and then from right to left. Cover with your palms to relax. Then move the eyes diagonally, starting with left to right and then going from right to left.  Relax.

·       Massaging

Warm your hands by rubbing them together and massage the area around the eyes, nose, and temples. Massaging the face, neck, and shoulders makes the eye massage even more effective.

·       Rotating the eyeballs

Close your eyes and roll your eyeballs clockwise three to five times. Rest and roll them counter-clockwise.

·       Resting with closed eyes

Avoid staring at books, televisions, or computers for long periods of time. Take short breaks to close your eyes and rest them before returning. 

Psychologists cite the success of EMDR, a process by which they use an eye tracking system to relieve traumatic memories, as further evidence of the link between the eyes and the psyche. Scientists, on the other hand, continue to discover more about the relationship between the eyes and the brain.

There may be a stronger link between the eyes and the mind, body, and spirit than we realize. If so, Yoga for the eyes could benefit far more than eyesight. It may ease emotional distress and increase brain power, too. 

© Copyright – Aura Wellness Center – Publications Division

To see find out more about yoga or see our selection of affordable yoga teacher training programs, please use the yoga resources on the right side of this page.

If you are a teacher, yoga studio manager, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is. Namaste!

Yoga and Healthy Sleep

By Faye Martins

Yoga has been shown to alleviate stress and help relieve tension for centuries. However, it has become apparent in more recent years how beneficial yogic methods can be for eliminating problems associated with insomnia. There are a variety of reasons that yogic practices can help you sleep better. One of the most prominent reasons is related to the relaxation techniques that are a major part of yoga training sessions. These techniques help people who practice yoga to relax and let go of tension, which helps them get to sleep easier and sleep soundly for longer periods of time. 

The Insomnia Problem

There are many reasons to stay up at night. Some of us worry, some of us don't get enough physical activity during the day to be tired at night, some of us are addicted to lousy television programs, and some of us wake up in the middle of the night with an over active mind. Additionally, many of us consume caffeine before bedtime. Chocolate, coffee, tea, and many soft drinks, contain an abundance of caffeine, which activates your mind, as a stimulant should. I haven't been totally fair with teas as there are many different types and some of them will help you sleep..

The Yogic Solution 

Yoga training practices are based on the ability to control the body's response to stress by focusing on the breath as an effective means of remaining calm, even in the face of stress. Individuals who practice this method (pranayama) have learned the ability to produce a controlled response to stressors, as opposed to panicking when something unexpected happens. Practitioners of yoga have better control over their response to stress, and therefore they are better able to combat the negative effects that stress has on sleep. This in turn helps them sleep better.

Moreover, the physical aspects of practicing yogic methods may help promote healthy sleep through physical activity. Almost any kind of physical activity helps promote better sleep habits, and therefore helps people to live a healthier lifestyle. Sleep is vital for individuals to remain healthy and be able to cope with each day that lies ahead. It is essential to develop healthy sleep habits to combat disease and maintain energy levels. Poor sleep may be responsible for a myriad of health problems ranging from heart disease to weight gain. In addition, people who do not get enough quality sleep simply cannot function as well cognitively as those who have developed healthy sleep habits. When the benefits of physical activity and stretching are coupled with effective relaxation techniques, stress is reduced and restful sleep is promoted. This is essential for optimal health.

Sleep and Breath 

As if that weren't enough, the breathing techniques that are used in a typical hatha yoga class are especially effective for promoting healthy sleep. Participants learn how to control their breath, and how to connect their breath to the body as a means of controlling both physical aspects of the body and thought processes. By thinking through the breath and focusing on it, people can begin to alter the physiological responses to mental, physical, and emotional stress. Healthy sleep is promoted as individuals learn to use breath control to relax and drift off to sleep. 

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What Should a Yoga Teacher Know About Mantra

By Kimaya Singh

Like many aspects of yogic science, the mantra is one that is not widely used by yoga teachers outside of India. There are a number of reasons for this. Some teachers consider the mantra to be an unnecessary throwback to earlier times; others are unclear on just what benefit using the mantra brings to the modern yoga classroom. Additionally, some students are offended by the practice of mantra because they feel Sanskrit syllables or words may have religious overtones.

Every yoga instructor should have at least some familiarity with the practice of mantra and what its role in the yogic tradition is. Some teachers may choose to incorporate mantra in their own activities, while others may not. At the very least, all teachers should be able to speak knowledgeably on the subject of mantras when called upon to do so.

The simplest western equivalent to the mantra is the positive affirmation. A simple form of mantra takes the form of an encouraging word or short phrase spoken regularly to bolster positive thinking, a cheerful mood, and self-confidence. While the yogic definition of mantra is far more nuanced, this simple definition can serve as an introduction to the concept of mantra to the student. For students that choose to create their own mantras, teachers should remind them to keep mantras positive and affirming.

Yogic science is like a body. Each component supports the rest in a comprehensive whole. Take away the smallest and most insignificant seeming part, and the body is less capable of functioning. Though not well understood in the west, mantra is an essential element of yoga.

The body of yoga relies on many small parts with simple functions working together to perform more complex tasks. In its purest form, the mantra is a simple word or phrase that is repeated for the duration of yogic exercise. Though seemingly simple, using the mantra focuses the mind and eliminates distractions. Through the deeper levels of concentration provided by the mantra access to deeper levels of yogic meditation are achieved.

In yogic philosophy, everything resonates with its own energy. Concentrating on a mantra creates a mental form of energy. Although the mantra may appear to be mindless chanting to the uninformed, it is in fact the very essence of mindfulness. The mind tends to chatter when left alone, but mantra trains the mind to focus on one task.

Yogic wisdom is a house with many doors. While some students may readily embrace the mantra, others may choose to omit it. Recognizing that each student can have their own preference, yoga teachers should share the knowledge of mantra with those students who wish to experience it.

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Practicing Yoga for Positive Emotions

By Gopi Rao

With a struggling economy, a lack of good jobs, and rising costs of living what is one to do when considering raising your spirits. Let’s be honest, you can’t afford to get sick in this economy. Co-payments for anything are through the roof and employers are just waiting for an excuse to terminate us, but there is a bright light that doesn’t have to cost you an arm and a leg.

Yoga training sessions are a positive outlet for many people these days. With stress coming from life, jobs, and other ailments, yoga has become a great way to deal with life's trials and tribulations.

The asana (yogic posture) practice helps you learn how to release emotions throughout your body. Whether you are holding a certain position for five to eleven minutes or finding your center, it helps to create a state of stillness within your mind and body that helps to relieve your daily tension. Yin Yoga is a great way to develop your asana and bring a calm structure within your life. For the women, it is perfect because there is a constant soreness within the hips. The stretches and poses help to center your body.

When you go to your practice, leave all your worries off the mat and focus on connect to your body. Finding a way to breathe gently through each pose and pass will create a certain level of flexibility within your body. This can be applied to your life. For example, if you are going through a tough issue, you can write it out and help to find the cause. While your Yoga practice does not help you solve your problem, it does give you the positive emotion you need to take steps on how you can conquer this ordeal.

Developing yogic habits also includes a few things such as quality foods and sunlight. A lot of people have low Vitamin D within their system, so it's important to develop good habits such as practicing in the sunlight for a bit. Not only will you become one with yourself and the positive energies surrounding nature but it significantly helps with your health. 

Additionally, eating foods rich in vitamins such as fruits, vegetables, beans, and nuts will greatly increase your energy and the richness of your body. Combining yoga with healthy eating and sunlight will greatly increase your overall quality of life. When you improve your quality of life, that is a feeling that will help to create more lasting positive emotions.

Applying this yogic methodology is much more than a simple once or twice a week yoga class. Yoga will help you build a healthy and positive lifestyle that you can spread onto others.

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Why do Yoga Instructors Teach Mantras?

By Kimaya Singh

There was a time when students did what their Guru said and did not ask questions. There was a time when women did what they were told and did not ask questions. Well, those days are past and people are empowered to question traditional methods and guidelines in modern classes. One question that certified yoga teachers hear often is, "Why do we practice mantras?" As an instructor, you should be prepared to give a logical answer.  

What are the Benefits of Mantra?

Mantra practice is one of the oldest and most powerful concepts that yogic methodology has to offer. It is also one of the least understood parts of yoga. This is particularly true in contemporary yoga schools, where many people have adopted the outer forms of asana practice without gaining any insight into the inner workings of yoga.

The mantra technique is uniquely suited to creating increased levels of concentration. Mantra creates focus by drowning outer noise by creating controlled inner noise. As mental reminder, the mantra technique constantly keeps the mind of the practitioner focused on the moment. Using the mantra, yoga students can seamlessly transition from one yoga training technique to the next, without being distracted by their environment.

The mantra aids in the yogic practice of pranayama. When repeating the mantra mentally or verbally, the breathing patterns of the practitioner are naturally slowed down and elongated. It is difficult to achieve advanced states of yogic breathing faster. This creates a governor over pranayama practice, which prevents the eager student from injuring him or herself.

The mantra has a soothing and calming effect on the mind and body. Reciting the mantra frees the mind from distractions and orients focus to the task at hand. Mantra use has also been shown to reduce blood pressure, further relaxing the body of those who practice it.

The mantra is useful for maintaining control over the emotions. Repeating the mantra during times of anger and stress provides release when it is most needed. Unlike asana, the mantra can be performed mentally in any situation and environment.

The mantra provides the benefits of yogic science without the requirements of a special room. Mantra sessions can be performed without a teacher, no equipment is necessary to perform the mantra and no complex instructions are needed to reap the benefits of using the mantra.

Mantra practice promotes health and well being when practiced regularly. Dedicated chanting of the mantra causes the brain to release beneficial substances including dopamine. Balanced dopamine levels in the brain have been proven to be effective in the maintenance of the immune system. Additionally, mantra has been proven to positively impact the hypothalamus; a major control center of the brain.

The mantra is backed up by thousands of years of evidence. For the average student of yoga, knowing that the mantra has been used by yoga practitioners for generations is a great incentive to add this technique in their own yogic exercises. Yoga undergoes continual refinement, the fact that the mantra remains widely used today is a strong indication of its effectiveness.

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