Downward Facing Dog - Adho Mukha Svanasana

Benefits: Stretches and strengthens the whole body. Good for the back.

Downward facing dog is done many times during most yoga classes. It is a transitional pose, a resting pose and a great strengthener in its own right. It may be the first yoga pose you encounter as you begin a yoga practice.

Instructions:

1. Come to your hands and knees with the wrists underneath the shoulders and the knees underneath the hips.

2. Curl the toes under and push back raising the hips and straightening the legs.

3. Spread the fingers and ground down from the forearms into the fingertips.

4. Outwardly rotate the upper arms broadening the collarbones.

5. Let the head hang, move the shoulder blades away from the ears towards the hips.

6. Engage the quadriceps strongly to take the weight off the arms, making this a resting pose.

7. Rotate the thighs inward, keep the tail high and sink your heels towards the floor.

8. Check that the distance between your hands and feet is correct by coming forward to a plank (push-up) position. The distance between the hands and feet should be the same in these two poses. Do not step the feet toward the hands in Down Dog in order the get the heels to the floor. This will happen eventually as the muscles lengthen.

Beginners: Try bending your knees, coming up onto the balls of your feet, bringing the belly to rest on the thighs and the bum up high. Then sink your heels, straightening the legs keeping the high upward rotation of the sit bones. Also try bending the arms slightly out to the side, drawing the chest towards the thighs. Then straighten the arms.

Advanced: If you are very flexible, try not to let the rib cage sink towards the floor creating a sinking spine. Draw the ribs in to maintain a flat back. Try holding the pose for five minutes, placing a block under your head for support.

 

WEEKEND THOUGHT

Breathing Exercise (Pranayama) - Alternate Nostril (Anuloma Viloma)

Anuloma Viloma is also called the Alternate Nostril Breathing Technique. In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril in a ratio of 2:8:4. The left nostril is the path of the Nadi called Ida and the right nostril is the path of the Nadi called Pingala. If you are really healthy, you will breathe predominantly through the Ida nostril about one hour and fifty minutes, then through the Pingala nostril. But in many people, this natural rhythm is disturbed. Anuloma Viloma restores, equalizes and balances the flow of Prana in the body. 

One round of Anuloma Viloma is made up of six steps, as shown below. Start by practicing three rounds and build up slowly to twenty rounds, extending the count within the given ratio. 

The Vishnu Mudra

In Anuloma Viloma, you adopt the Vishnu Mudra with your right hand to close your nostrils. Tuck your index and middle finger into your nose. Place the thumb by your right nostril and your ring and little fingers by your left. 
 

One Round of Anuloma Viloma (Alternate Nostril Breathing)

	·  Inhale through the left nostril, closing the right with the thumb, to the count of four.
	·  Hold the breath, closing both nostrils, to the count of sixteen.
	·  Exhale through the right nostril, closing the left with the ring and little fingers, to the count of eight.
	·  Inhale through the right nostril, keeping the left nostril closed with the ring and little fingers, to the count of  four.
	·  Hold the breath, closing both nostrils, to the count of sixteen.
	·  Exhale through the left nostril, keeping the right closed with the thumb, to the count of eight.

Benefits of Anuloma Viloma

The exercise of the Anuloma Viloma produces optimum function to both sides of the brain: that is optimum creativity and optimum logical verbal activity. This will make both sides of the brain, the left side, which is responsible for logical thinking, and the right side, which is responsible for creative thinking to function properly. This will lead to a balance between a person's creative and logical thinking. The Yogis consider this to be the best technique to calm the mind and the nervous system. 

Anuloma Viloma: The Scientific Confirmation

Medical science has recently discovered the nasal cycle, something that was already discovered by the Yogis thousands of years ago. Modern scientists found out that we do not breathe equally on both nostrils, that is one nostril is much easier to breathe through than the other at any particular time. Each nostril alternates about every three hours. The Yogis claim that the natural period is every two hours, but we must remember these studies were done on people who do not have an optimum health level. 

Scientists also discovered that the nasal cycle corresponds with brain function. The electrical activity of the brain was found to be greater on the side opposite the less congested nostril. The right side of the brain controls creative activity, while the left side controls logical verbal activity. The research showed that when the left nostril was less obstructed, the right side of the brain was predominant. Test subjects were indeed found to do better on creative tests. Similarly when the right nostril was less obstructed the left side of the brain was predominant. Test subjects did better on verbal skills. 

Medical science has not quite caught up with the ancient Yogis yet. The ancient yogis even went one step further. They observed that a lot of diseases were due to disturbances of the nasal cycle or if a person breathes for too long through one nostril. To prevent and correct this condition, they developed the Alternate Nostril Breathing Technique. This clears any blockage the airflow in the nostrils and re-establishes the natural nasal cycle. For example, the Yogis have known for a long time that prolonged breathing through the left nostril only (over a period of years) will cause asthma. They also know that teaching the patient to breathe through the right nostril until the Asthma is cured and prevent it from recurring by doing the Alternate Nostril Breathing Technique can easily treat this so-called incurable disease. The Yogis also believe that diabetes is caused, to a large extent, by breathing mainly through the right nostril. 

WEEKEND THOUGHT

The Sun Salutation (Surya namaskara)

The Sun Salutation is a graceful sequence of twelve positions, preformed as one continuous exercise. Each position counteracts the one before. It is designed to stretch the body and work all the muscles groups to loosen, warm and strengthen them. The core- and skeletal muscles are thus elongated ens contracted. These are the muscles that help in posture and general mobility. This is also a cardio-workout and will warm the body and make it more flexible fore the asanas to follow. Increasing the heart rate will help detoxing and increase oxygen distribution to all the organs of the body.  

It is said to have the following benefits:

• Getting rid of carbon dioxide and toxins
• Tones the digestive system
• Normalizing the activity of the endocrine glands
• Tones the nervous system
• Promote better relaxation and sleep
• Strength increase
• Improves flexibility
• Reduce fat (acceleration metabolism)
• Revives and maintains the spirit of youthfulness
• Increase general wellness

Pregnant woman, people with back problems and/or high blood pressure should not practice this exercise. 

This is the one pf the exercises I look most forward to during yoga class. It is also the one I do when I don't have a lot of time. When I am away on business and stay in a hotel room, I do this first thing in the morning after a fowe stretches to get my body loosened. I then relax for 15  very slow breaths before I start my day. 

I believe that this give me the exercise and confidence to see the day through with success. 

The following illustration and desicription was taken from http://www.eckee.com/surya-namaskar-terminator-of-all-diseases/

Step 1.

First stand in attention position. Then lifting both hands in parallel position to the shoulders lifts both palms upwards. Back of the palms should stick to each other. Now being them in the front and encircling rake “namaste” position.

Step 2.

Inhale and while touching yours ears with your hands stretch them upwards and then bends from your waist alongside bend your arms & neck. This is called “Ardh Chakra Asana”.

Step3.

In the Third step exhale slowly and bend forward hands with neck, touching ears, go down & touch the right & left side ground of your feet. Your knees should be straight stay in this position for a while. This position is called Paad – Pashchimottanasan or “Padahastasana”.

Step 4.

In this step touch your palms to the ground & while in haling take your right leg backwards push your chest outside & lift your neck upwards. In this mudra your leg should be straight backwards & toe should be standing. Wait for while in this position.

Step 5.

While exhaling slowly take your left leg also backwards. Your ankles should join. Pull your backwards and try to join your ankles on ground. Pull your buttocks upwards as much as possible. Bend your neck touch your chin with your neck.

Step 6.

While inhaling & keeping your body parallel to the ground & lye prostrate. First touch your knees, chest & chin on the ground. Lift your buttocks & exhale keep breathing normally.

Step 7.

In this step inhale slowly- slowly & while pulling chest outwards move your hands straight. Bend your neck backwards, knees should be touching earth & toes should be in standing position. This is called “Bhujangasana”.

Step 8.

It’s Similar to the 5th step. Here we touch our chin with our neck & look at our toes.

Step 9.

It’s similar to the 4th step. In this we bring the right leg again in the front.

Step 10.

This is similar to 4th position. Now bring the left leg in front & again from “Paad – Pashchimottanasan”

Step 11.

This is similar to second position. Open up the Paad – Pashchimottanasan & while inhaling lift both hands upwards. In the same position bring your hands backwards and at the same time bring your neck & beck backwards ie.be in Ardh Chakra Asana”.

Step 12.

This will be similar to the first position i.e. The “Namaskar “Position.

After the 12 mudras/position again stand in rest position. Now again repeat the same asana. The first, second & third position will remain the same but in fourth position instead of bringing right leg back, here left leg goes back & do suryanamaskar.

Does Yoga Reduce Anxiety? A Study on GABA Levels

By CHRISTY MATTA, MA

So many people who practice yoga expound on its virtues.  I’ve heard many talk about the physical and emotional benefits of yoga.  People say it makes them feel good, calm, peaceful.  Since it’s a practice that’s been around for thousands of years and the people who practice it certainly tend to look healthy and relaxed, I was curious if there was research to back up the benefits I often hear about.

As a form of exercise, it makes sense that yoga has both physical and mental benefits.  Exercise triggers the release of endorphins, those natural chemicals in the body that produce a feeling of well-being. This release of endorphins is part of why exercise, in DBT, is considered key to reducing emotional vulnerability.

If you find that your emotions are often swinging wildly from one extreme to the next or that small events have the ability to trigger extreme emotion for you, then there may be some simple lifestyle changes that you can make to dramatically reduce the intensity and frequency of your painful emotions.  Along with balanced eating and sleep, getting regular exercise is one of those lifestyle changes.

Yoga has long shown promise in alleviating symptoms of anxiety and depression. A review of research on the effectiveness of yoga for the treatment of anxiety disorders in 2004 found encouraging results, but cited a need for further well conducted research.

Recently a study published in the The Journal of Alternative and Complementary Medicine found that certain types of yoga sessions (a focus on yoga posture, as opposed to breathing) increase GABA levels in the brain. Anxiety is associated with low Gamma-aminobutyric acid (GABA) levels.  GABA is the primary neurotransmitter known to counterbalance the excitatory neurotransmitter glutamate, which in the case of anxiety is over-active.

The study found that yoga participants had greater reductions in anxiety and greater improvements in mood than people who walked for exercise.  These mood improvements and reductions in anxiety were correlated to changes in GABA levels.  The increase of activity in the GABA system found using yoga postures are similar to those found with medications.

Although this is a preliminary study, its positive results do seem to warrant further research.  This new research on  the specific effects of yoga practice on the brain begins to explain why yoga improves mood and decreases symptoms of anxiety and depression.

The Plank Pose

One of my favorite poses is the "plank". It is not so much about strength as it is about concentration.

The best way to get to this pose is to start in downward facing dog. From there, press forward so your shoulders are over your wrist joint. Make sure your wrists are directly under the shoulders at a 90 degree angle. The body should be in one line from the top of your head to your heels. Do not dip or raise your hips. This is the same positioning as a push-up. You need to push back through your heels and forward through a neutral neck out through the top of the head. At the same time, press firmly down through your whole hand, and do not let your chest sink.

If you have difficulty with it I would suggest trying the following:

• The posture is essential. Don't let any part of your body hang. Keep a straight spine and tens all your muscles.
• Push your breast and shoulder blades higher. Lift them up.
• Position your hands just outside your shoulder width and spread your fingers.
• Concentrate with your eyes at a spot on your yoga mat, but MORE IMPORTANT, concentrate on your breathing. Slow inhalation and slow exhalation through your nose. 

If all this still don't improve your asana, you can also concentrate on the music (it there are any been played). As a last resort I will suggest singing  or reciting a mantra in your mind.

Benefits of Plank Pose:

• Strengthens your arms and wrists
• Tones your abdominal muscles
• Stretches and strengthens your spine
• Provides a sense of balance and stability