About Yoga and ADHD

By Faye Martins

Can Yoga improve symptoms of attention deficit disorder? For people who question the benefits of Yoga or the existence of ADHD, the question remains controversial. For those, who recognize the power of Yoga on the mind and body, though, it may be easier to fathom its cognitive and behavioral benefits, as well. Scientists agree that more study is needed, but early research indicates that Yoga can be helpful.

Effects of ADHD

Many of the negative characteristics associated with ADHD can become assets when properly channeled. Traits like creativity, thinking outside the box, and the ability to single-mindedly focus on a single topic for hours (if it interests them) can be a blessing or a curse, depending on environment and expectations.  

While its severity varies through the years, ADHD doesn’t usually go away. Grown-ups, although they have learned to compensate in many ways, still deal with many of ADHD’s symptoms. Anxiety, mood disorders, and lack of organizational skills can hurt careers and relationships well into adulthood.

The people with attention deficit disorders who are most successful are those who approach the diagnosis with an open mind. They know how they learn best, they recognize their strengths, and they structure their lives to accomplish their goals.  Many find that Yoga is a powerful ally on their journey through life.

What the Experts Say about Yoga and ADHD

·         In his book, “Scattered Minds,” physician and author Gabor Mate says people with ADHD beat themselves up over the frustration they experience daily. Mate suggests that Yoga exercises, meditation, and breathing build self-acceptance by relaxing the body and enabling the subconscious mind to re-program negative beliefs and self-talk.

·         Richard Brown, psychiatrist and professor at Columbia University College of Physicians and Surgeons, recommends Yogic breathing for people with ADHD. He says it alleviates anxiety and increases concentration, and it’s easy to do at any time and place.

·         Sleep problems are common in children with ADHD. Research from a 2004 edition of the “Journal of Attention Disorders” says that Yoga decreases hyperactivity and insomnia, but there was insufficient evidence at that time to show it could replace medical treatment.

·         In 2006, German researchers found that adding Yoga to a drug treatment greatly benefited children with ADHD. One of the study’s authors, Nicole Goldstein, M.D., says that forward bends work well because they “increase exhalation by lengthening and deepening the breath.”  She thinks this is “key in developing concentration.”

When we consider the fact that ADHD spills over into every other area of life, it makes more sense than ever that Yoga can be beneficial in improving quality of life for people with ADHD and the people around them.

© Copyright 2013 – Aura Wellness Center – Publications Division

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Yoga Lifestyle and Giving the Mind a Break

By Bhavan Kumar

There is always an overzealous team mate or coworker that refuses to take breaks throughout the day. While they may feel extra-productive, their attention span is going to take a major plummet simultaneous with the body. Even the group that takes their regular breaks could be at risk for fatigue and lack of circulation for lack of know-how when it comes to restful pauses. The 'quick fix' attitude of the modern age has convinced us that a thirty minute sitcom with a microwave dinner is good enough use for our spurts of free time. This misconception has made the present practice of yoga all the more medicinal and restorative.

Alternative Breaks

One famous speculation from Dr. Shelly Gable integrates the mental and physical uses of yoga training. During a general review of the 'positive psychology' concept at the University of California (Santa Barbara 2005,) Gable and a colleague made definite claims for the potential of cognitive and emotional benefits. She accredited yoga as one of the top alternate self-improvement techniques, capable of optimizing breaks for an even more fulfilling moment of how the blend of exercise, meditation, and wellness to allow the individual to maximize his or her body's rejuvenation and functionality. 

Breaks Today

The waste (smoking) and grease oriented (fatty food) breaks still continue at the same frequency after the general review was released. A great deal of the population is so captivated by their daily lives that breaking routine is unsettling and oftentimes out of the question. These folks are harder to pull on board with the recently accepted evidence of rewards for healthy living. They will be more rigid when trying to ease into a pure form of holistic exercise with a strange new clarity of mind. The brutal truth is that the continuations of ‘work breaks’ will only bring the inactive, frozen food consuming, and anxiously disgruntled traditionalists closer to death. These tragic souls will never be able to enjoy a moment to pause from their work the right way.

Shelly is not the only researcher looking to help add years to these peoples' lives using energy management. In 2008, a Harvard graduate by the name of Stephen Covey offered his own input on the matter through his medium of text, "Principals of Balanced Self Renewal." He outlines seven rules for personal improvement and refreshment, the last of which is 'sharpening the saw' of positive traits. A pause in daily life to focus the mind and condition the body radically strengthens each aspect.

© Copyright 2013 – Aura Wellness Center – Publications Division

To see find out more about how to become a certified yoga instructor, 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! 

Why Yoga Is Good for Our Feet

By Kimaya Singh

No wonder we have aching feet. We take them for granted, stuff them in uncomfortable shoes, and expect them to carry us through the day without causing us pain.  Fortunately, Yoga teaches us to become aware of these delicate body parts.

One out of every four Americans has serious foot problems during their lifetime – a fact that becomes even more significant when we consider that our feet mirror the condition of our general health. There are 26 bones in the foot, and any one of these can cause trouble if it is misaligned.

How our Feet Affect Our Health

The muscles that support the function and structure of our feet are related to the bladder and the adrenal glands. When these muscles don’t work properly, abnormalities like shin splints and plantar fasciitis can occur.

The bottom of the foot also has reflex points that correspond with glands, organs, and other parts of the body. When the bones in the foot are out of place, they create tender spots called trigger points. When they are properly aligned, walking stimulates the reflexes and keeps the feet healthy.

Misaligned bones also interfere with the acupuncture meridians, or energy channels, that run through the feet.  Because these meridians affect the liver, spleen, kidneys, stomach, gallbladder, and bladder, blockages can lead to health disorders. In Yoga, we call this energy “prana.” Chinese medicine calls it “chi.”

Finally, the foot has receptors that relay information from the central nervous system to the body. When these receivers don’t communicate properly, they send confusing messages that disturb our sense of balance and affect the way we move. A muscle gets the wrong signal and constricts, pulling other parts of the body out of place, or we aren’t able to “feel” the location of our feet or hands, making us more likely to injure ourselves.

How Yoga Helps Keep Feet Healthy

Yoga shows us how to ground our bodies and encourages proper alignment of our feet, making them stronger and more flexible. Specific poses that promote healthy feet include the following:

·       Standing Poses

·       Legs-Up-the Wall Pose

·       Downward Facing Dog Pose

·       Hero Pose

·       Cobbler Pose

·       Squat

These simple Yogic exercises strengthen and tone the toes:

·       Pointing and flexing the foot

·       Rolling a ball underneath the foot

·       Picking up marbles with the toes

·       Interlacing the fingers between toes

·       Rotating the ankle in a circular motion

Conclusion

Yoga exercises that stretch and strengthen the muscles in the lower leg and foot can alleviate discomfort caused by existing problems and prevent new ones in the future. 

© Copyright 2013 – Aura Wellness Center – Publications Division

To see find out more about yoga or to see our selection of distance learning 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!

Can You Help Your Heart with Yoga?

By Faye Martins

Can Yoga help in the fight against heart disease? The American Heart Association recommends at least two hours and thirty minutes of “moderate intensity aerobic physical activity” per week.  Unfortunately, traditional Yoga’s stretching, breathing, and meditation don’t meet those specifications, but that doesn’t mean Yoga can’t help.

According to M. Mala Cunningham, the counseling psychologist who founded Cardiac Yoga, the ancient healing art definitely improves physical, mental, and emotional health. Together with a healthy lifestyle, Cunningham thinks Yoga may actually help to reverse or prevent heart disease.  At the very least, it benefits cardiac function.

How Yoga Prevents Heart Disease

·       Prevention

We know that Yoga affects the nervous system in ways that benefit physical health. It strengthens the immune system, lowers blood pressure, and improves circulation. Studies show that people who continue the practice for at least three months receive long-term benefits. Cholesterol and insulin levels go down, muscles grow stronger, and people feel happier and healthier overall.

·       Reversal

Stress is a big factor in heart disease, but people who have heart problems also experience anxiety and depression related to chronic health conditions.  Both disorders are common and respond quickly to Yoga.  People also sleep better and have more energy, factors that make it easier to keep up healthier lifestyles, such as diet and connecting with friends.

The Scientific Evidence

·       Meditation and Heart Attacks

Small studies have shown that Transcendental Meditation, which was introduced by Maharishi Mahesh Yogi in the 1960s, has the ability to reduce the risk of heart disease.  When tested by researchers at the Center for Natural Medicine and Prevention in Iowa and the Medical College of Wisconsin, patients in the group who practiced Yoga for several years had almost half the risk of heart attacks as the group who did not practice Yoga.

·       Electrocardiograms and Yoga

At the Indian Institute of Technology, in India, researchers compared electrocardiograms of 42 healthy Yoga practitioners with 42 healthy non-Yoga practitioners. Ages ranged from 18 to 48. They found that “autonomic parasympathetic vagal control,” was stronger in those who practiced Yoga training, a factor that leads to healthier hearts.

·       Atrial Fibrillation

Scientists at the University of Kansas Hospital studied a group of 49 patients with atrial fibrillation, or irregular heart beat. Subjects who practiced Yoga three times a week for three months reduced their episodes of irregular heart rhythm by approximately 50 percent. Yoga participants also had fewer problems with depression and anxiety.

Although it doesn’t treat the body in the same way that high impact aerobic exercise does, Yoga is definitely good for the heart. On top of that, it complements other exercises and reduces the risk of injuries.  

© Copyright 2013 – Aura Wellness Center – Publications Division

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Yoga Precautions for Pregnant Students

By Kimaya Singh

Pregnant yoga students should be in specialized classes with teachers who have previously completed prenatal yoga teacher training courses. This is the reason why some yoga schools have a policy for classes to begin with a health warning in regards to pregnancy. Every person has the right to refuse a teacher who might be risking their health. Likewise, every teacher has a right to refuse a student who would jeopardize his or her health.

Yoga is a great activity that allows pregnant women to remain calm, stay active, and be limber. Women with healthy pregnancies can likely practice asana, pranayama, and meditation all the way up to their due date. Some pregnant women find pranayama makes life a bit more comfortable during labor. However, all pregnant students should first check with their physician to get their approval to do yoga training for safety reasons. There are some other precautions yoga instructors should be aware of when teaching classes to pregnant women.

During the first trimester, a mother’s body is going through major changes. Her hormones are shifting to allow room for the growing fetus. She may have some nausea and tenderness around her breasts. Most of these changes are unnoticeable to others. Most pregnant women can engage in their normal activities as they did prior to pregnancy. A pregnant woman should drink a lot of water while practicing yoga in her first trimester and pay special attention to her body for any signs of discomfort. Pregnant women should not push themselves too hard and should not engage in jumping.

During the second trimester, the pregnant mom is pretty well adjusted to being pregnant. The belly is protruding, and there are more precautions they must take during yoga training sessions during this semester. The student’s joints are becoming more lubricated as they prepare for birth. This can be a concern when performing asana because she may put herself at risk of injury by reaching too far during a stretch. Pregnant women must proceed with their poses slowly and with caution. Movements should all be slow, and they should never lie flat on their back to make sure they have good blood flow going to the uterus.

The last trimester and weeks of pregnancy are more uncomfortable for women as their belly continues to stretch and grow. A pregnant woman’s balance is off a bit during this last trimester so she should be careful to go into her balance poses carefully and use the help of a chair or wall for stability. Any kind of prop is useful for helping a pregnant student maintain her balance during this trimester. During this time, pregnant women should keep moving during their asana routine and not stay in one specific pose for a long time. Women need to avoid lying flat on their back during this semester as well.

© Copyright 2013 – Aura Wellness Center – Publications Division

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Yoga for Couch Potatoes

By Clyde Granger

It is human nature to want changes in some areas of the body more than others, and you are confined to a couch because of a health condition and are in more difficult position to do the usual set of postures taught in yoga classes. The yoga workout for couch potatoes is specifically designed for total body balance, which is the key to getting shape when you are idle on the couch.

The best way to do yoga exercises of this kind is with a simple posture where you place a mirror in front you, sit and take a good, hard look at your body. What parts of your body needs to be reduced? What needs to be worked on? A self-assessment of your body will help you realize the perfect postures needed to correct them. These yoga postures are all simple enough to do sitting on a couch, with no other equipments but your body. Simply sit on an armless chair or a couch, with your back erect and shoulders back, knees bent at 90 degree and hands either on your knees or joined together. 

You should be able to see your toes without bending. Your mind should also be cleared off the clutters, as well as relaxed. With this position, you can now get engaged in core exercises, neck muscles, thighs and feet with your yoga training session for the day. You can do them all at home, or in your hotel room bed or a friend's when you are traveling. After these postures, eventually, you will be self-motivated enough to enjoy the yoga routine so much that you will be able to move to the next level.

Your routine with yoga couch exercise plan should take no longer than thirty minutes, no matter how many postures you decide to include. As you already know, here more time is spent doing mild postures that are counterproductive not only to the hands and legs but neck muscles and face. 

As for when you do your yogic exercises, the morning is optimal to charge your metabolism and clear your mind for the day. While you need to stick to the program and do all the exercises in each section, you can surely change the order of these postures. However, the most important thing is that you make time for these exercises. Yogic exercises for couch potatoes is not a comparison study to other workouts. It's a program for life. 

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Online Yoga Certification Intensive

By Geoff Foster

Becoming an instructor is one of the most satisfying occupations on the planet. In essence, it does not feel like work. Perhaps most teachers could express a similar sentiment from their perspective? However, becoming a Yoga teacher requires patience, time, energy and strength.

Certification by means of online courses has become quite common in the Yoga teaching profession. More and more instructors each day are developing new methods and means for teaching Yoga to new students. The goal is to become the best instructor you can be. With dedicated staff members to help, an online certification is a great tool for you to fulfill your dream and desire to teach Yoga.

What is more, online courses are available to help you become a teacher. It is usually build upon a couple weeks to a few months worth of training before a written evaluation and exam. With this current economy, some people have started teaching Yoga as a supplementary way to earn income. Furthermore, many people sign up and receive certification to teach Yoga while they are undergraduate and graduate level students. There are also people who teach full-time and have devoted their life to learning, teaching, and discovering new ways to live and teach Yogic methods.

To many people, Yogic methodology is more than a hobby or exercise. To some it is more than a form of meditation. While others believe it is a method of higher learning and discovering new things from within the core of one's self It is a rare gift to be able to help other people achieve that discovery. That is why receiving a Yoga certification is important. If you want to become a teacher, then having a certification means the freedom to teach and enlighten new people to the field of Yogic studies. It can do for someone else what it has done for yourself and so many others.

Unlike many other activities, teaching Yogic techniques is a highly personal and active method of teaching. Sometimes English teachers are not writers, occasionally you will find basketball coaches who never played at a collegiate level, and there are track and field coaches who never competed, and so on. Yoga, on the other hand is demanding of the teacher as it is on the pupil. Every teacher is a practitioner and is a student for life. The inspiration teachers have comes from teaching the pupil to one day be confident, capable and compassionate enough to teach themselves. Showing students how to navigate the Yogic path is powerful knowledge that they can take with them for life.

© Copyright 2013 – Aura Wellness Center – Publications Division

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Yoga Teacher Training: Mindfulness

By Faye Martins

When sitting through a lecture in yoga teacher training, one intern raised a hand and said: “I never knew there was mindfulness in yoga.”  Over the years, a few fitness yoga teachers have said the same.  In Sanskrit: smrti or smiriti means mindfulness.  When a yoga teacher asks the class to focus on the present or to be present for class that is also the state of mindfulness (awareness).  

Perhaps one of the greatest benefits of yoga teacher training is that of mastering mindfulness. It can be easy to overlook all the aspects of your life that awareness improves. The process of connecting your mind with your body is really the heart of what yogic philosophy. Ancient practices of yoga training were centered on meditation, and improving the mind to body connection. The perfect yoga class will have students engaging in that same practice.

Benefits of Being More Mindful

As yoga is practiced on a daily basis, your body begins to change. You become more aware not just of your body but of your surroundings and how they affect your day to day activity. You realize all the things you may be doing to sabotage your health, and make the changes necessary to become more completely healthy. Mindful individuals are less stressed as they approach obstacles with ease and conquer them with much less effort.  Additionally, intuition is enhanced as you begin to see signs that may not be so apparent to the average person.  Developing  a higher level of awareness and intuition can save you much grief in life.

Yogic Practice

When it comes to the actual practice of mindfulness, it is important to focus on the meditative side of the spectrum. It is amazing what the mind and body can accomplish when pushed to their limits. Combining the physical and the mental in a yogic routine is basically giving us complete holistic health. For an advanced practitioner, it is possible be mindful and concentrate on multiple subjects at the same time, allowing focus on objects, emotions, sensations, and thought patterns all at once. This may not be suggested for everyone, but in this day and age who doesn’t multitask?  There are three skills to teach when it comes to mastering mindfulness. They are non-attachment, focus, and expansion. Students should focus on the movements, let go of stray thoughts, and be willing to open their minds to new levels of consciousness.  

Notes for Yoga Teachers

One point Marie Jerard made me aware of was to see the obvious in subtle actions people make.  This is a method to practice for expanding your consciousness for practical use.  Paul often says: “She is my eyes and ears.”  The truth is: Both of them have equally explained non-attachment, focus, and expansion in detail.  We have our limits when faced with non-attachment, because most of us are attached to someone or something.  Paul often explains the advantage of  non-attachment to outcome, because it gives us mental clarity to see the many possibilities and the ability to be prepared for changes regardless of the exact outcome.  

Many public and private schools are beginning to implement yoga training in the school curriculum to promote mindfulness. They’ve noticed improvement in imagination, empathy, self-awareness, and self-esteem. Studies show that practicing mindfulness led to a decrease in overall anxiety. It just goes to show it is never too early, or too late to practice yoga training and improve your overall health and well-being. Yogic methods truly changes lives and makes us better individuals and perhaps, better citizens.

© Copyright 2012 – Aura Wellness Center – Publications Division

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If you are a Yoga Teacher, 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, including the resource box above. Namaste!