Yoga Articles

I’d be a millionaire if I had a dollar for every person who says “but I’m too stiff for Yoga”. In fact this excuse makes about as much sense as a golfer saying, “until I can play like Tiger Woods, I won’t start playing golf”.

Although most people think that Yoga is about tying yourself into a pretzel, this is only a small part of the physical aspect of Yoga which may (or may not!) develop over the years. Flexibility is certainly not a prerequisite before you start. In fact the only requirement is that you can breathe because Yoga actually teaches us to breath better, deeper and more consciously, and the physical postures are built around the breath.

Doing Yoga also teaches us to become more aware of what is happening in our bodies and in our minds. So the stiffer you are, the easier it is to feel your body and what it’s doing. When dancers and gymnasts come to my Yoga classes, I feel sorry that they have to twist themselves into complicated knots in order to feel the same thing that I, and other ordinary mortals feel just by trying to touch our toes.

Yoga classes usually have people of all standards in the same class because it is easy to adapt any given posture to suit very young, fit, supple people or those who are stiffer or carrying injuries. The end result is still the same, but the way there is as variable as there are people in a class.

Any competent teacher will allow for different people’s ability or limitations and help you work within your limits, not forcing you beyond what your body can safely do. (Yoga’s about learning to relax, not creating more stress by forcing yourself into pain, or feeling you failed at a certain pose!)

The most common feedback I get from new students is that they feel both energised and relaxed at the same time after class. This is a curious combination for most people who are either wired after 4 coffees and cigarettes, or brain-dead with the remote control in front of the TV.
So once you have learned some basic skills on the Yoga mat and how to adapt postures to suit your own body, then over time your body will probably open into a more supple, strong, light and healthy organism that feels genuinely good to be in all the time.
And if you feel stiff reading this, then you should know that this is the perfect time to start Yoga and to feel really healthy and alive, because you get a head start over the flexible gym-bunnies who will have to try a whole lot harder than you to “feel” the same result!

By Mark O’Brien qi yoga and Natural therapies

Sydney Morning Herald Feb 10, 2005

Turning your world upside down may be a good thing, writes Wendy Champagne.

Gomez from The Addams Family used to do it, so did Richard Gere in American Gigolo. Indian yogis have been doing it for thousands of years – inverting, in the form of headstands, handstands, shoulder stands and other postures that allow people to see the world from a different perspective. Upside down, nothing looks quite the same.

Someone who knows about the upside-down life is 36-year-old Marika Cominos. Also known as the “Queen of Inversions”, Cominos, a former circus performer, has spent a good part of the past 20 years looking at life the wrong way up. She now offers workshops and private consulting in inversions, which she considers a tool for physical, psychological and spiritual “transformation”.

An inversion refers to any posture or position that places the head below the heart. The reversal of gravity’s effects helps to take pressure off the heart, decompress the spine, improve circulation, stimulate the endocrine system – and just make people feel good.

Cominos began inversion work at 14, when she was chosen to perform in the famous Fruit Fly circus based in Albury-Wodonga, her home turf. About that time, the Fruit Fly was expanding because the Nanjing acrobatic troupe had been invited to train its school-aged performers. In 12 months' intensive training with the Chinese acrobats over two years, Cominos became an expert at the Tower of Chairs – performing a handstand on chairs precariously balanced six metres high “That was the turning point,” she says. "We went from ordinary, basic skill levels to extraordinary levels – by Australian standards, not by Chinese standards. It was such an amazing foundation and that is really crucial in creating a good practice."

Over her career, Cominos has worked with Circus Oz, pioneered circus performance at corporate functions, been an events manager and worked in the fitness industry. She came to yoga in the mid-'90s. Today, her work fuses her acrobatics skills with her yoga experience. "Like most people I came to yoga from an exercise point of view and somewhere along the way I really discovered the gems of what yoga practice has to offer – the breath and how transformative every posture can be."

Inversions are not unique to yoga, Hippocrates strung patients upside down with ropes and ladders, and inversion therapy became a fad in the United States. In the late 1970s people rushed to buy gravity boots and doorway poles to help relieve back pain and to slow ageing, thought to be exacerbated by gravity.

Marc Cohen, professor of complementary medicine at RMIT agrees that inversions can bring benefits associated with reversing gravity, such as improved circulation, but he recommends caution. “I would consider inversions advanced yoga asanas,” he says. "Perhaps you shouldn’t be doing them on your own because if you are not doing them properly you can damage your neck."

The fear of neck damage may be one reason many yoga aspirants fear handstands and headstands. “Everyone talks about this fear of inversions,” says Cominos. "If you are going to support your whole body upside down on two hands, there is definitely stuff that comes up. My observation is that in yoga circles people are more cautious and at the other end I am more playful. I believe the fear is just silly – given time, the right techniques and encouragement, people progress quickly."

The key, says Cominos, is persistence and dedication. In her workshops she draws on her acrobatics skills to give students a “toolbox” to use in developing the technique. The workshop lasts 12 hours, broken into four sessions. Everyone works with a partner and she works one-on-one with each student.

Cominos believes there are health and psychological benefits to be gained from regular inversion and hopes the scientific community will step up its research into yoga. After 20 years of practice she finds that inversions deliver more than just fresh blood to the head.

“There is a particular way I teach people to move into a headstand that reveals a lot,” she says. "I use yoga as a tool for people to potentially change things in themselves, otherwise it is just exercise."

Marika Cominos runs workshops nationally and internationally. Her next one in Sydney runs from April 15-17 at the Qi Yoga & Natural Therapies Centre in Albert Street, Harbord.

Hatha yoga involves a number of physical exercises all designed to strengthen and purify the physical body. Hatha yoga is based on a series of asanas or physical postures that stretch and twist the body. The literal translation of the term asana means to sit and the true goal of performing yoga postures is to enable the body to be able to sit for long periods of time. We all know that after sometime in sitting meditation the body becomes stiff and tired, and it is very difficult to maintain our equanimity when we are faced with these very obvious physical discomforts.

By practicing Hatha yoga on a regular basis, we tone and stretch our muscles as well as toning the internal organs. Many of the poses are designed to facilitate the proper function of organ systems such as the digestive system as well as the immune system. The ancient yogis discovered that the body is like a machine and needs to be looked after. As well as the physical side of Hatha yoga, there is the more energetic side. Hatha yoga also includes breathing side that is called Pranayama. Pranayama is made up of to word pran and ayama. Pran means the vital life force that permeates all things, ayam means to control or extend. When taken together the two words mean extending the life force. Pranayama is done through a series of breathing exercises.
Some practices involve alternate nostril breathing while others use rapid diaphragmatic breathing. When practiced regularly the two physical practices of asana and pranayama allow the body to remain physically strong and keep the emotional and spiritual sides in balance. This all leads to the ability to sit in meditation. It is through meditation that we are able to achieve the ultimate goal of yoga, which is Samadhi, or release from the suffering associated with the human being. This end goal is very similar to the end goal of Buddhist meditation.

Beginning a yoga routine is sometimes difficult for people because they are made to face the reality of their physical bodies, which does not often happen in the modern lifestyle where things are so easy. The Novice yogi is made to realize that all the years sitting in a chair and not being very active has cause the body to become quite tight. Often the practitioner will give up after a certain number of unhappy yoga sessions. But like all things it is important to be persistent, with continued regular practice the body begins to relax and is able to do the stretches, it all becomes much more of an enjoyable experience. Then after the body becomes more limber, the sitting in meditation becomes much more comfortable and one is able to meditate for long periods of time. The only way to reap the benefits is to practice on a constant basis. It is not enough just to try once a week, one must practice several times per weak really reap the benefits.

ONE: James Houston launches artistic yoga book

A beautiful representation of the human form,ONE is a striking collection of 150 black and white photographs featuring the body in a variety of yoga poses.

The book was photographed by internationally renowned photographer and yoga enthusiast James Houston.

Unlike many other books on the subject,ONEseparates itself from traditional yoga books by capturing the vast variety of people that enjoy yoga and its benefits in an artistic and reflective format.

The book features some of Yoga’s most devoted followers including Christy Turlington and the personal instructors for the likes of Madonna and Sting.

The book also features well known instructor Eileen Hall in a number of graceful yoga poses. The founder of YogaMoves Ashtanga Studio in Paddington, Sydney, Hall was diagnosed with breast cancer shortly after posing for Houston’s book.

Treatment options presented to Hall were choices of either chemotherapy or drug treatment. She chose neither and instead embraced the yoga teachings learned over the years to fight the disease, and is now in remission.

It was this inspirational fight that moved Houston to donate all author royalties raised from ONE to the National Breast Cancer Foundation.

Houston himself is recognised as one of the world’s leading beauty/body photographers and his work has received several awards for design and photography. His work is regularly seen in international publications such as American Vogue, British Glamour, Interview, Italian Harper’s Bazaar, Wallpaper, Oyster and British Marie Claire.

ONE is Houston’s third published book and works to capture the raw energy and texture of the human form, exploring its capabilities through the litheness of the yoga body.

Houston’s first book, RAW, was published in 1997 to coincide with an exhibition featuring five years of portraits and nude forms in black and white.

In 1999, he launched RAWMOVES, his second book and exhibition that captured and contrasted three leading Australian dance companies. Both books have won a number of design and photographic awards.

ONE will be available for purchase from leading booksellers around Australia for $59.95. It is the first in a series of books to be produced by innovative new publishing house Jamie Durie Publishing.

Do you feel your diet is balanced?

Looking at both the food diary and the summary, I now realize that my diet is balanced reasonably well, however due to lactation I need to be eating more proteins and fats/oils as well as more water.
When a women lactates she requires more of the following vitamins and minerals

Adult Women: Women lactating total foods found in:

• Vitamin A 750 450 1200mg Dairy,yellow/dk green fruit &vegs
• Vitamin B12 2 0.5 2.5mcg Fish, lamb, eggs/cheese/milk, kelp
• Vitamin C 30 45 75mg Citrus, milk, eggyolk,sprouted seeds
• Vitamin E 7 2.5 9.5mg Cold pressed oils,eggs, wheat germ
• Zinc 12 6 18mg Sunflower seeds, seafood, soyabeans
• Magnesium 270 70 340mg Nuts,figs,greenveg, seafood, coconut
• Calcium 800 400 1200mg Raw egg,shellfish, milk,cheese,green
• Protein 45 16 61g Eggs,nuts,seeds,meat,cheese(parmesan)

Sourced from “National Health and Medical Research Council” Recommended Dietary Intake for Lactating women, including.

As you can see from the table above, it is quite obvious that foods that a lactating women needs to be eating more of include: eggs, milk, cheese, green vegetables, seafood, meat and certain legumes, seeds and nuts such as sunflower seends, soyabeans and sprouted seeds.

Of these foods, I am eating small quantities of cheese, 1 serving of green vegetables per day, sprouted seeds a couple of times per week, tofu/tempe and nuts daily. Foods I am not eating are: eggs, seafood and meat (very small amounts) which are very high in particular – fat and protein!

How regular are your mealtimes?

• I eat breakfast around 8-9am every day which allows my digestion to wake up, especially after yoga practice.
• I can see that my lunch, however is quite irregular and often I don’t eat a proper meal, just fruit or snack. This is because I teach yoga 3 days a week around lunch time, meaning that lunch is pushed back to mid-afternoon, if at all.
• Dinner is usually around 8pm every night, which although is regular I feel is too late. I would prefer to eat at 6-7pm, however either my husband or myself teach an evening yoga class most nights which would make this difficult. However, our night meals are generally quite light and therefore easier to digest before bed.

Are there particular foods that you eat more often than others?

Yes. I can see that I tend to prefer sweeter, heavier foods such as breads, cakes, biscuits sweet tea and fruits. I probably eat these foods for more energy, however often they do the opposite making me feel lethargic, heavy, tired and dehydrated. I normally crave these foods in the morning for breakfast, as this is when I feel more tired during the day.

Do certain foods trigger specific symptoms?

Part 2

a) Summarise the digestion and absorption of carbohydrates, proteins and lipids.

First lets define the digestion and absorption:
Digestion: is the breakdown of food via both mechanical and chemical processes from large food substances into smaller components.

Absorption: is the process of allowing the small food components to pass into the blood stream and lymphatic systems as it passes through the Gastro-intestinal tract (GIT).

1. Carbohydrates

Definition: The process of digestion begins in the mouth and in fact is a very important stage for effective digestion of carbohydrates as a whole. This occurs through:

• Mechanical process by chewing or mastication of the food. The more the carbohydrates are chewed in the mouth and broken down, the easier it is to digest for the rest of the GIT, as it increases the surface area of the food to be acted on by enzymes.

• Chemical process by salivary amylase (an enzyme found in saliva, secreted by salivary glands) begins the breakdown of carbohydrates from long starch molecules into shorter sugar chains i.e from polysaccharides to disaccharides. Very simples sugars or monsaccharides such as fructose or glucose can be broken down and absorbed immediately into the bloodstream.

From the mouth the bolus moves into the esophagus by peristalsis and enters the stomach where it is churned and dilated by gastic juices via a mechanical process, however no chemical process occurs on carbohydrates in the stomach. The food matter leaves the stomach via the pyloric sphincter in a more liquid form called chyme.

The next stage of carbohydtrate digestion takes place in the small intestine where the chyme meets pancreatic amylase (an enzymes produced in the pancreas and sent to the small intestine), which breaks down any remaining large or complex carbohydtreates into disaccharides. Carbohydrate digestion is completed in the small intestine by the brush border enzymes located on othe surface of the small intestine mucosa which then converts the disaccharides into monosaccharides, for example:

• Maltase acts on maltose to breakdown into > glucose + glucose
• Sucrase acts on sucrose to breakdown into > fructose + glucose
• Lactase acts on lactose to breakdown into > galactose + glucose

Carbohydrates can only be absorbed into the bloodstream as monosaccharides, so at this stage the monosaccharides are ready for absorbtion and enter the capillary which delivers the monsarrides via the blood to the liver where galactose and fructose are converted to glucose. Here it is stored in the liver as glycogen.

Undigested carbs reach the colon and are partyly broken down by intestinal bacteria before being excreted out of the body.

2. Proteins

Definition: are made up of the elements carbon, hydrogen, oxygen and nitrogen which makes it unique being the only macro nutrient containing nitrogen. Proteins are made up of small units called amino acids which link together in chains. They are essential for all aspects of repair and growth in the body as well as making up the structore of the human body such as muscles, bolood cells and connective tissue.

The digestion of proteins begins in the mouth by chewing and increases the surface area of the food which helps enzymes act on the food later. The chemical digestion of proteins does not begin until it reaches the stomach where it acts with certain gastric juices found in the gastic pits of the stomach mucosa, which occurs in the following process.

Hydrochloric Acid -> Denatures or uncoils the large protein molecules -> Activates pepsin (from pepsinogen) -> Cleaves the proteins into smaller proteins or peptide units

Next, the partially digested proteins move into the small intestine where they meet certain pancreatic juices containing proteolytic inactive enzymes. The main one is called tryposgen which is activated by enterokinase from the brush border enzymes. Once becoming trypsin the other inactiave enzymes are activated becoming chymotryplin and carboxypeptidase. They work in the following way:

Trypsin – breakdown into smaller peptides e.g. dipeptides, tripeptides --> (activates) --> Chymotripsin } Separation of protein chains into Carboxypeptidase } amino acids

b) Choose a popular diet aimed at weight loss and answer the following:

Book Title: “Sugar Busters - Cut sugar to trim Fat”, Dr Sam Andrews, Dr Luis Balart, Dr Morrison Bethea and H Leighton Steward.

1. What claims does the diet make?

The main points that this diet claims to do are:

• Develop a diet plan that is right for you;
• Discover which foods to eat at what time of the day;
• Avoid food combinations that add pounds;
• Learn to unravel the myths of calories, fats, cholesterol and weight gain;
• Feel great, increase your energy and prevent chronic disease (Back cover)

2. What are the principles behind the diet?

The book exclaims “cut sugar to trim fat”! The main underlying principle that any food that dramatically increases blood sugar will result in a similar increase in insulin levels. They claim that insulin – prevents the breakdown of glycogen and triglycerides – and increases the storage of fat in the body, thereby leading to weight gain. So therefore, by reducing the intake of sugar and insulin-stimulating foods , the level of insulin released into the body will be reduced also, resulting in weight loss. They state that low-fat, high carbohydrate diets don’t work.

The book takes into consideration the glycemic index founded by Dr David Jenkins in 1981, and relates to the ability of a specific food to raise our blood sugar levels. Sugar Busters uses it as a guide to discern what foods to eat and what foods not to eat based on their glycemic index. The book recommends to avoid the following foods:

• All refined sugar and products containing refined sugar, such as cakes, cookies and chocolate.
• All white bread and products containing white flour, such as bagels, croissants
• All potatoes, white rice, corn and corn products, carrots and beets

(See Appendix for complete list from “Sugar Busters”)

The book explains that generally products with the least degree of processing have the lowest glycemic index, such as wholegrain bread and products. It quotes a number of time in the book “The whiter the bread, the quicker you-re dead”.

The book states that (refined) sugar is toxic and that the human digestive system is not designed for it. And even worse it is addictive and we are all hooked on it. We need to look at how our ancestors ate

The book states also that lowering sugar will assist in prevention or worsening of diabetes, and also cardiovascular disease by reducing the levels of cholesterol and fat in the body, particularly the abdomen area.

1. To eat fruit alone to maximize digestion and absorption
2. To avoid saturated fats and eat mainly “good” unsaturated fats such as olive oil, sunflower oil and other vegetable oils. Omega 3 essential fatty acids are good especially fish oils, which as well as nourish our body also reduces the levels of sticky platelets and therefore lowering the chances of arteriosclerosis Also recommends to drink mainly low-fat milk, and to minimize the amount of nuts eaten at one time “no more than one dozen at a time”.
3. Lean meats and trim meats are included in the diet as important sources of protein
4. Alcohol is tolerated, except beer, which has the highest GI. Red wine is considered the best option, especially after food.
5. “Eating should be an enjoyable and pleasurable experience and contribute to our performance and health” (page 144)
6. A Fourteen day meal plan is planned out and then followed be recommened recipes.
7. Avoid eating a meal containing high levels of fat with high levels of carbohydtrates. If you are going to eat Carbohydrates eat them for breakfast when they are not accompanied by high amounts of fat, the book says on page 146.

What is a typical daily menu?

The diet offers a Fourteen Day meal plan, so I will outline Day 1 and Day 14

Day 1

Breakfast:

• Orange Juice or Grapefruit Juice
• How does the diet compare to the recommened dietary intakes for macronutirents>

Is the diet nutrionally sound?

Would you recommend this diet? Justify your answer

Yoga is a tool with its roots four thousand years ago in India. It’s intention now is the same as it was then “the overcoming of the human condition. Whilst as a species we have reached dizzying heights and succeeded in many hitherto unimaginable ways” the biggest challenge lies ahead in gaining control over ourselves. Depression is a phenomena embedded in our current culture. Observe the statistics below which although they relate to the USA are mirrored here in Australia.

• The rate of increase of depression among children is an astounding 23% p.a.
• 54% of people believe depression is a personal weakness.
• 41% of depressed women are too embarrassed to seek help.
• 15% of depressed people will commit suicide.
• 80% of depressed people are not currently having any treatment.
• 15% of the population of most developed countries suffers severe depression

Twice as many women as men are depressed

Depressive disorders affect approximately 18.8 million American adults or about 9.5% of the U.S. population age 18 and older in a given year. This includes major depressive disorder, dysthymic disorder, and bipolar disorder

Everyone, will at some time in their life be affected by depression — their own or someone else’s.

Depression will be the second largest killer after heart disease by 2020 — and studies show depression is a contributory factor to fatal coronary disease.

Depression results in more absenteeism than almost any other physical disorder

The very word sparks images of love gurus and headlines promising speedy ways to set the bed on fire. By the sound of things, White Tantric Yoga may just explode any preconceptions you have in one intensive day.

International Yoga teacher, Sat Simran Kaur is in Australia in September to facilitate a one day White Tantric intensive at UNSW. Her pithy summary of White Tantric Yoga? ?Until you?ve experienced it you have no idea what it is like?.
Variously described as life-altering, uplifting, challenging, transformative and even ?powerfully indescribable?, White Tantric Yoga is ? by all reports ? intensive to say the least. One misconception gets blown out of the water right away however: it’s not about sex.

The White Tantric experience is unique for every person. In practice, it is yoga and meditation, using mudras, breath techniques, postures, mantras and chanting to cleanse the subconscious mind and aura. In a relatively short time subconscious limitations are released allowing for a feeling of inner freedom and expansiveness.

Sounds great. Has your subconscious mind been giving you a little trouble lately.

Tantra literally means longitude and latitude of the Universe, natural polarities we find everywhere we look. Yin and Yang, night and day, and on an inner plane, the challenges of reconciling differences and paradoxes we project outside ourselves. Should I, should I not? I want to, but I can?t. This is not me, this is you. Why do I feel this way, and where is this from? Tantra also describes the cosmic ?weave? connecting all things. Is a sense of connectedness part of the White Tantric experience? It can be, explain those who have done it.

Recent experiences in Cape Town ?It?s an experience of being pushed to your limits while being held and supported beyond words? says businesswoman Karin Geldenhuys.

Deidre Rhodes, a social educator, felt ?a lot of emotion, a sense of tangible vibrational energy, and a deep sense of peace and connection?.

At once profound and personal Deidre also experienced ?....strong group energy, and connection to every soul there. A strong feeling of: if you want to change the world you really need to start from within. I felt a sense of shifting consciousness and patterns...me, the world, the universe. All one...?

But what people go through is highly individual. What one person finds blissful, another may find hellish. Certainly the physical demands can be powerful but what going on inside you can be even more so.

Pritam recalls? Once I went into an hour long experience of a past lifetime. I was in great pain, and at the same time I felt a slow bliss pouring through my system. It was completely astonishing to feel both lucid and contain this experience. So beautiful and at the same time very challenged ? surprisingly, you can actually be in pain and in bliss at the same time?

Just in case you arrive expecting a past life movie, Pritam also notes that its not necessary to have an expectation; you get what you get. You don’t know what to release until you can actually experience it as gone. That is the beauty of Tantric, and in this manner it is Grace?

White Tantric yoga is practiced facing a partner. It may be your life partner or it could be simply someone you team up with on the day. Naturally if your White Tantric partner is also your life partner it is an opportunity to share a deep process.

White Tantric Yoga is considered the “high art” of yoga. The practice is related to Kundalini Yoga as taught by Yogi Bhajan, but is open and applicable to anyone. White Tantric is traditionally overseen by the Mahan Tantric (Master of Tantric). Before Yogi Bhajan stepped into this lineage, the last Mahan Tantric was a Tibetan Buddhist monk. For several decades Yogi Bhajan shared a legacy of extremely profound kriyas (yoga and meditation poses) with sacred and healing effect. A series of postures stimulates physical, mental, biochemical and subconscious responses.

While a particular posture may seem easy at first, like holding your hands up above your head, try holding that posture for 5 minutes. And then another 5 minutes. Actually it’s half an hour. Or more. Now you start to get the idea. (Be afraid, be very afraid).

Suraj Kaur, President of KYTANZ (Kundalini Yoga Teachers Assoc) says “No words can really explain the blissful feelings I had after my first experience of 3 days of White Tantric in the desert of New Mexico with 2,000 of us. It was transformative and life changing. You are told you are going to do the most unimaginable exercise, and somehow you just do it. The diagonal tantric energy is electric. I could feel the group energy lifting me, and looking into my partners eyes, I felt I could see deep into her soul, the other person becomes you, you see all, in them and then reflected in your self, there is no time and space”.

This is the first White Tantric in Australia. Sat Sept 13 at The Roundhouse, UNSW. Go to www.kundaliniyoga.com.au for more for more

Contact Suraj on suraj@kundaliniwellbeing.com

Strong, Healthy, Happy, Calm Children is an achievable result for any classroom or family.

Our State Government recently applied a policy of a half an hour a day of exercise for students throughout Queensland. A wonderful initiative to get kids moving – what about a half and hour a week where we ask our kids to breath, stretch and relax and teach them how to just “be” for a moment?

For thousands of years many throughout the world have enjoyed the benefits of a yoga practice. With some variations on a standard adult class, children are enjoying the same benefits that Yoga provides including greater flexibility, co-ordination and the ever important anchor of self-awareness and relaxation.

As our busy family lives drag us around the suburbs to and from school, work, sports, and deadlines including class projects and homework our children are constantly being asked to give their time and efforts to others. Not unlike the schedule of a heavily committed adult, How does one find the time for peace? And when they have that moment how do they best utilise it? This is an acquired skill easily learnt and one which will serve a lifetime.

Angel Yoga 4 Kids (AYK) has been teaching yoga to children for over 8 years in all the above categories and some of the benefits of kids doing yoga noticed by the Director of AYK, Dani Reidy, children develop a greater respect for themselves and others not only physically but on a deeper emotional and spiritual level. Children seem to be able to connect easily to the light within and shine it out to the world. Yoga also enhances physical strength, which is particularly enjoyed by boys, flexibility and coordination. Concentration is improved and a sense of stillness developed which promotes calmness and relaxation. Often improved sleeping patterns and coping abilities are recognized by parents and teachers.

At any age a child readily responds to the physical aspects of asanas (postures) some comments from a children’s yoga class includes:

• ‘We play games and have fun’
• ‘Some of the postures are hard but I like it'
• ‘I concentrate better at school and my mum says I listen better’
• ‘The relaxation part is cool. It feels really nice'
• ‘My body feels good after yoga and I am getting stronger’
• ‘The yoga stories make me think a lot about my actions’

An investment now in our children to learn greater self awareness and to not think, is one that a parent/caregiver/teacher will never regret.

Further information regarding children’s yoga classes and teacher training please contact:

Dani Reidy (Angel Yoga 4 Kids):

www.yogaliving.com.au

Phone: 07 38628295 or 0412564757

admin@yogaliving.com.au

The concept of bandhas is one of the more subtle and esoteric aspects of yoga and if you have ever been left feeling somewhat perplexed as to the correct bandha action in your practice, you are not alone.

The Sanskrit term bandha translates to English as ‘lock’, ‘bondage’ or ‘joining together’, and an understanding of the bandhas is essential for a proper yoga practice. The bandhas act as safety valves for distributing, regulating and absorbing the energy or prana in the body and help carry it to the right places without damage. As B.K.S. Iyenger in Light on Pranayama says, “an electric motor burns out if its voltage is allowed to rise too high. When electricity is generated, it is necessary to have transformers, conductors, fuses, switches and insulated wires to carry the power to its destination; otherwise the current would be lethal.”

The bandhas may be practiced at specific times during asana (postures), pranayama (breath-work), mudra (gesture), kriya (cleansing), visualisation, dharana (concentration), and meditation (dhyana) practice. Working with the bandhas arouses the sleeping kundalini, which lies coiled at the base of the spine, and directs its energy upward through the susumna channel, which runs through the centre of the spine and ends at the crown of the head. Having kundalini flowing through susumna brings the state of Samadhi, or cosmic bliss.

There are three main bandhas – mula bandha, uddiyana bandha and jalandhara bandha.

Mula bandha – the perineal or root lock

“There are three groups of muscles in the pelvic floor - those around the anus, the genitals and in between the perineum,” explains Davina Kruse, a senior teacher at the Centre and facilitator in the Teacher Training program.

“When mula bandha is activated, the muscles of the perineum are drawn up. On a gross level the action is one similar to stopping the flow of urine mid stream, or for males, lifting or drawing the testicles toward the body. However the bandha lift is far more subtle than this action,” says Davina.

Mula means ‘root’ or ‘foundation’ and the co-contraction of muscles between the anus and the genitals helps to bring the pelvis into the correct plane and stabilise and support the lumbar spine in an asana practice.

Uddiyana bandha – the abdominal lock

When you engage mula bandha it naturally helps to activate uddiyana bandha, located in the area from the lower abdomen to the top of the abdominal diaphragm. “By drawing the navel inwards and upwards towards the spine, the organs lift and the abdomen is left spacious and unrestricted by gravity, allowing more freedom for breath,” says Davina. The stillness created below the navel is facilitated by directing the breath into the chest.

Uddiyana translates as ‘upward flying’ and the application of this bandha helps to stabilise the thoracic or upper spine area and facilitate full yogic breath by forcing the prana in the body to ‘fly’.

Uddiyana bandha occurs naturally in postures such as adho mukha svanasana (downward-facing dog) and dandasana (the rod) as the navel lifts toward the spine.

Jalandhara bandha – the throat lock

jalandhara-bandha.jpgIn postures like salamba sarvangasana (shoulder stand) and setu bandha sarvangasana (bridge) you are naturally activating jalandhara bandha. Jala means ‘net’ or ‘web’ and the bandha is activated when the chin is tilted toward the chest, which in turn partially closes the glottis and vocal folds in the throat. It is a similar action to that created by whispered speech, and as the breath moves through it vibrates, creating a sibilant or hissing sound.

Davina explains, "jalandhara bandha has a direct effect on the endocrine system of the body, massaging and toning the thyroid and para-thyroid glands, which in turn regulates hormones and metabolism."

Correct use of the three main bandhas enhances your yoga practice by generating prana and gathering heat in the system, which can be used in many beneficial ways. The internal body pressures created by using the specific muscles and the breath help to protect the spine in asana practice, regulate blood pressure and the heart rate, and assist in developing power, strength and inner focus, as well as cultivating your spiritual development and ability to withstand stress. Too many good reasons not to start including the bandhas in your practice!

Stay tuned for part-two of this article, in which Kara provides some practical tips for isolating the key bandhas.
written by Kara Goodsell who is a writer and senior teacher at Byron Yoga Centre www.byronyoga.com

In the days when I used to juggle a demanding television production career with part-time yoga teaching, every Friday afternoon I would struggle through Sydney’s rush hour traffic to prepare to teach my beginners class. One time I arrived at the yoga studio with 30 minutes to spare before class began. I gratefully collapsed, exhausted onto a bolster into a supported child pose and promptly fell asleep – half an hour later I awoke, refreshed and ready to teach my class!

Of course, you don’t necessarily have to fall asleep in a supported yoga position like this to receive the rejuvenating benefits. Taking just 5 or 10 minutes out of your busy day for a short, “restorative yoga break” can help you deal with mounting stress by offering you the chance to regain mental perspective and rest your body deeply. In the previous newsletter we looked at the “panacea for all ills”, Viparita Karani, or “legs up the wall”. This pose is a definite winner when it comes to beating stress and anxiety. The following two supported versions of Balasana, pose of the child, are also wonderful for calming your mind and nerves.

Supported Adho Mukha Virasana (Supported forward hero pose)

Sit with your buttocks resting on your heels, big toes touching, knees as wide apart as your mat and a bolster between your legs. Walk your hands forward, keeping the front of your body long, and rest your torso along the bolster. Let your elbows drop into the mat and turn your head to the side, resting on one cheek. If you have a sore or tight neck, you may find it more comfortable to interlace your hands and rest your forehead on the backs of your hands, or roll a blanket up to support your forehead. If your bottom doesn’t easily touch down on your heels, place a folded blanket or another bolster between the buttocks and heels. Take a few sighing, ?falling out? breaths through your mouth, relaxing your jaw and throat. Let the forearms merge into the floor as you soften and let go of tension in the shoulders.

Benefits: This pose is deeply nurturing as you allow your body to surrender into the soft support of the bolster. I liken it to cuddling a big teddy bear! It helps relieve tightness in the lower back and can alleviate menstrual cramps.

Double bolster supported Balasana (Childs pose) This variation of childs pose can also double as a prone Savasana, corpse pose. For those who like to sleep on their tummies, this is the next best thing, as you feel the whole front of your body supported by the bolsters. Place one bolster on top of another with the top one a few inches back from the bottom one. Lie face down on the bolsters with the legs bent up like a frog and the forearms roughly at right angles from the body. Ideally, you’re positioned so that the forehead can rest comfortably on the bottom bolster. Otherwise, you may prefer to turn your head slightly to one side. If you are working on a hard surface, it’s a good idea to place some thin-fold blankets underneath the upper and lower limbs. Close your eyes and let your mind draw inwards as you take some releasing exhalations. Relax the hips and sacrum completely as you feel the arms and legs sink heavy into the floor. As you spend time here you can direct the breath to the back of the body – breathing open the back lungs and kidneys.

Benefits: Whenever I see my students slowly and blissfully emerge from this soothing pose, I am reminded just how profoundly calming this pose is. It provides a gentle massage for the internal organs from the bolsters beneath you as you breathe into them. It also helps relieve lower back pain and tension. American born yoga teacher Donna Farhi describes it as “creating a deep feeling of safety and security, much as child would feel pressed close to the mother”.

by Ana Davis, a writer and teacher at Byron Yoga Centre @ www.byronyoga.com

Makes about 18 muffins

• 2 Thirds cup raisins
• 1 cup apple juice concentrate
• 1/4 cup orange juice concentrate
• 1/2 cups whole-wheat flour (rice/corn etc)
• 1/2 cup wheat germ
• 1/2 cups unprocessed bran
• 2 teaspoons bicarbonate of soda (more if using rice or corn flour)
• 1/2 cup chopped nuts
• 1 teaspoon ground cinnamon
• 1/2 cups low-fat buttermilk
• 2 egg whites, slightly beaten
• 1 third cup instant nonfat dry milk (optional almond meal)
• 2 tablespoons melted margarine or butter, cooled
• Vegetable cooking spray

1. Preheat oven to 175 degrees celcius.
2. Simmer the raisins with 1/4 cup of the apple juice concentrate and all the orange juice concentrate in a small saucepan over low heat, stirring constantly, about 5 minutes.
3. Combine the flour, wheat germ, bran, bicarb soda, nuts, and cinnamon in ta mixing bowl. Stir to mix thoroughly.
4. In another bowl, beat together the remaining apple juice concentrate, the buttermilk, egg whites, milk, and margarine. Combine the flour mixture with the buttermilk mixture, blending thoroughly in a few quick strokes. Fold in the raisins and their cooking liquid.
5. Fill muffin tins coated with vegetable cooking spray to two thirds full. Bake until a toothprick inserted in the centre of the muffin comes out clean, about 20 minutes. Remove from the tins immediately.

Eileen Hall is one of the world’s most renowned Ashtanga yoga instructors.

Having practiced yoga for almost 30 years, Hall is credited with introducing generations of Australians to the deeper, spiritual influences of yoga.

Her yoga journey began in the late 1970’s at 22 years of age. At that time, yoga was not well known or understood, taught in cold church halls to predominately female followers aged over fifty.

Despite this, the practice of yoga ignited a passionate interest in the young Hall. Inspired to learn more about the deeper traditional meanings and teachings that lie beneath the postures, Hall took every opportunity to learn as much as she could about the practice in the years that followed.

In what has become her life’s work and focus, she has attended workshops, studied the ancient texts and travelled to India numerous times in an effort to understand more of yoga’s mysteries.

In 1986, she became a certified teacher of Iyengar Yoga and soon became a senior instructor at the Shandors School in Bondi Junction.

She opened YogaMoves Studio in Paddington, Sydney in 1995 and only three years later became a certified teacher of the Ashtanga method after meeting and making an immediate connection with Ashtanga Yoga Master Sri K Pattabhi Jois.

In November 2003, Hall was diagnosed with breast cancer. Given the choice of chemotherapy or drug treatment, Hall chose neither.

Instead, she drew from her inner strength and embraced the yoga teachings learned over the years to fight the disease. Hall’s approach worked – she is currently in remission and studying yoga in India.

Hall was the inspiration behind James Houston’s book ONEand one of the principle people photographed for the book. It was after photographing Hall for ONEthat Houston learned of her breast cancer diagnosis, and was inspired to donate the proceeds from book sales to the National Breast Cancer Foundation.

"I feel strong, I feel blessed, I’m enjoying life, it’s like being given an opportunity to live with love and enjoy each moment. Sometimes the small things get in the way…but my scar is a reminder of the beauty of life and living it fully." Eileen Hall, August 2005

When most people think of yoga, it is the asanas or physical postures that come to mind first. And yes, they are an important part of yoga, but in fact, the asanas are just one part of a very old and vast system called yoga.

First put into words over 2000 years ago by a great Indian sage, Patanjali in his yoga sutras (a sacred text), yoga had until then been selectively passed down through the centuries from the teacher by words to the eager mind and promising memory of the student.

Yoga means to bind, yoke or join together the body, mind and spirit, through the use of the breath. The ultimate goal of yoga is to conquer the mind, removing pain and sorrow and leaving only the experience of love and bliss.

Ashtanga yoga refers to the eight limbs of yoga as explained by Patanjali in his sutras. They are explained briefly and simply below so they can be understood by anyone, whether practicing yoga or not. The Sanskrit name is given for each limb and where appropriate.

1. Yama = the ethical disciplines of life, and is divided into five key points:

• Ahimsa – Non-violence
• Satya – Truthfulfulness
• Asteya – Non-stealing
• Brahmacharya – Discretion and control of sex
• Aparigraha – Non-coveting (not hoarding excessive material possessions)

2. Niyama = the rules of individual discipline are again divided into five areas:

• Saucha – Purity (such as body, food, thoughts)
• Samtosha – Contentment (tranquil mind)
• Tapah – Conscious self-discipline (acceptance and not causing pain)
• Svadhyaya – Study or education to achieve personal growth
• Isvarapranidhanani – Faith (in God, a Higher-Power, the Universe etc.)

3. Asana = physical postures which often occur as a series of poses, designed to exercise every muscle, nerve and gland in the body. Through which we remove toxins and negative emotions. Therefore we remove disease and gain a healthy and strong body and mind.

4. Pranayama = the extension of breath or respiration which involves various breathing practices designed to cleanse the body, strengthen the respiratory system, soothe the nervous system and reduce cravings. Ultimately, it will also bring us to a higher awareness and closer to God.

5. Pratyahara = balancing and controlling the mind so to achieve equanimity where the mind is still, calm and aware. In fact this is a big step towards establishing real awareness.

6. Dharana = concentration which can be done using various techniques that develop better focus. This can be done through: a mantra or sound such as: om, aum “amen”, love; a light or flame; or even just focusing on one particular task, sport, activity. All these things will help develop someone¡¦s concentration.

7. Dhyarna = meditation is the state that arises when the flow of concentration is uninterrupted for a period of time general for more than a more a minute or two (this sounds easy but once you try it you realise it is difficult).

8. Samadhi = Otherwise known as Nirvana, Divinity or Enlightment. This is a state which in fact cannot be explained. It usually takes place after many years of meditation when one goes beyond consciousness into a completely blissful state, loses all sense of ego, and then beyond into one with the universe.

For more information on Patanjali’s Yoga Sutras see the following books:

“Light on the Yoga Sutras of Patanjali” by B.K.S. Iyengar

“The Yoga Sutras of Patanjali” by Sri Swami Satchidandanda