A new study found that yoga relieves many common menopausal symptoms like night sweats, hot flashes, and vaginal dryness. In an analysis of 13 clinical trials testing yoga’s viability as a menopause treatment, a weekly yoga practice was more effective than health education or a lack of treatment. The trials lasted from 4 to 16 weeks, and participants engaged in yoga interventions from 1-14 times a week.  According to lead study author Holger Cramer, research director of the department of internal and integrative medicine at Kliniken Essen-Mitte and the University of Duisburg-Essen in Germany,

There were already clear hints from earlier studies that yoga might be good for relieving menopause-related psychological symptoms such as mood swings, depression or sleep problems…Based on the new data, yoga can also effectively relieve physical symptoms such as hot flashes, night sweats, fatigue or bladder problems…This indicates a potentially beneficial effect of yoga for all women with menopausal symptoms.”

Additional Benefits

Yoga is an appealing addition to a menopause treatment regimen. The clinical trials did not require participants to chose a specific type of yoga, and there was a range of practice types, from hatha yoga to Iyengar, but we figured Sun Salutation is a good start for anyone.

Menopause primarily affects older women, and yoga’s low-risk, flexible workout can be especially appealing. In addition to menopausal symptoms, yoga has shown to relieve stress, reduce anxiety, and improve sleep. Other studies have also suggested that yoga can address issues of self-image and self-esteem that many older women face.

Based on the new data, yoga can also effectively relieve physical symptoms such as hot flashes, night sweats, fatigue or bladder problems. This indicates a potentially beneficial effect of yoga for all women with menopausal symptoms.” – Holger Cramer

Related Reading:

• How to Breathe
• Desk Jockey Yoga
• Yoga – A Beginner’s Guide
• Yoga for Teens Health

Source:

• Can a sun salutation a day keep night sweats at bay?

Let’s be honest. Yoga is not the first thought to come to mind when you’re in that mid-day slump at work, trying to find a way to power through until quitting time. Practicing yoga may be great to unwind or clear your head, but for energy? Usually you’d avoid such activities, but actually, it might be just the thing to recharge you during the day.

Yoga concerns the flow of energy through the body, especially along the spine.  The correct movements and postures can allow prana, or life force, to flow through the spine and the body, reawakening your central nervous system from the center outward, literally giving you a new infusion of vitality. After hours of sitting behind a desk, a few yoga postures can clear up the energy that’s been blocked by sitting for so long.

While there are any numbers of yoga poses that can help, here are seven relatively easy poses you might consider if you find you need some extra energy during your daily routine.

Right Nostril Breathing

Breathing through the left nostril is believed to bring calm. It’s opposite, right nostril breathing, energizes. This very simple pose raises your body temperature and is effective in part of a weight loss plan, as well. Not only does it lift your energy level, it can lift your spirit, brightening your mood.

You can perform this pose sitting in your chair, though you can also assume a cross-legged position on the floor, if you like.  Block your left nostril with your thumb and extend your fingers. Inhale and exhale with deep breaths, only through your right nostril for about five minutes.

Half Sun Salutation

As the name implies, this pose is excellent for waking up in the morning, even before you’ve had a cup of coffee. It fills your body with energy, awakening you and preparing you for the rest of the day.

Start by putting your feet together, toes touching, heels slightly apart. Hang your arm from the sides, palms open. You may recognize this as Tadasana, the Mountain Pose. This is the starting position for the Half Sun Salutation.

Continue by inhaling, moving your arms up over your head as you do so. Exhale and bend forward. Inhale and lift your torso up about halfway, then put your hands on your shins and stretch out your spine. Straighten back up smoothly on the next inhale and bring your palms together as if praying. Repeat several times.

Warrior II Pose

The pose will bring strength to your legs and it stretches your spine to bring energy into your body. The name of the pose suggests power and strength, and that’s exactly what you’ll feel.

As with the Half Sun Salutation, this pose begins with the Mountain Pose. Exhale and move your feet a few feet apart. Lift your arms until they are parallel to the floor. Turn your  left foot about 90 degrees, keeping the heels pointed at each other, then turn your left thigh until your left knee cap lines up with your left ankle. Exhale and bend your left knee until your shin is perpendicular to the floor. Stretch out your arms, keeping them parallel to the floor, then turn your head to the left, and look toward your fingers.

You can get even more energized from this pose by utilizing the “breath of fire”. Breathe rapidly from your belly while holding the pose. Focus on the exhalations — the inhalations will handle themselves.

Triangle Pose

The Triangle Pose is a good follow up to the Warrior II Pose. It focuses on expanding the body and expanding the body’s energy, allowing it to flow through your entire being.

Keep your front knee straight while extending your arm forward. Bring your arm down toward your shin. Raise your other arm high and look upward. Take five deep breaths, then do the same on the other side.

Locust Pose

The Locust Pose engages the muscles of your entire back, along with your hamstrings. Your entire body is involved in trying to lift you from the earth, bringing energy from the tips of your fingers to the tips of your toes.

Lie on your belly and place your arms by your sides with your palms facing the floor. Slowly and carefully lift all your limbs, your head, and your chest from the floor, and take a deep breath. Breathe deeply several more times, and try to lift yourself just a little higher with each breath. Your neck should not be strained as you do this. If you feel comfortable in the attempt, you might even try to stretch your arms out over your head.

Chair Pose

We call it the Chair Pose, because the practitioner looks as if he or she is seated while doing it, but in Sanskrit, it is known as Utkatasana, the Powerful Pose. Using the power contained in your leg muscles and glutes, it sends energy up your spine to awaken your body.

Stand with your feet touching, or place them hip-width apart, as you prefer. Flex your lower body as though you were going to sit in a chair. Then, lift your arms to ear-level and push your chest upward to complete the pose.

Bridge Pose

Poses that involve bending your back are good for freeing energy bound in your spine, and the classic Bridge Pose is one of the best for releasing that power.

Lie on your back and bend your knees, placing your feet flat on the floor.  Put your arms flat at your sides and lift your hips high. You can lock your fingers together or keep your hands at your side, whichever your prefer. Inhale and exhale five times, deeply, then repeat.

Getting that boost of energy during a day doesn’t require tools or tricks, just some yoga. There are many more poses which can help balance your body and boost your energy.  We hope that you’ve found this information to be helpful, and that you have all of the energy you need to take on the day.

Further Reading:

• Yoga – A Beginner’s Guide
• Desk Jockey Yoga

The causes of childhood obesity are well-known and complex. The Center for Disease Control and Prevention (CDC) estimates that as many as 18% of adolescents are overweight or obese. Lack of physical exercise and poor nutrition are the leading culprits. Here’s how yoga can help children and teens release excess weight and transform their thinking about food.

1. Yoga is non-competitive. Children and teens suffering with obesity are often discouraged from competitive sports that require speed and agility. Yoga offers an alternative in a non-competitive, compassionate format. Yoga will increase heart-rate and provide much needed cardiovascular support without requiring youth to compare themselves to others. In yoga, everyone wins. For youth facing obesity, this is key. If a child knows he does not have the skills to win, what will motivate him to participate in competitive games? The last thing a child living with obesity needs is to be labeled a “loser.”

2. Yoga encourages youth to discover their own motivation for being physically fit. By it’s nature, yoga practice brings us into closer connection with our innate drive for health. Rather than being motivated by making a certain grade or being on a winning team, yoga practice reveals the personal benefits of increased strength and flexibility, balance, and the ability to focus. Life-long health depends on one’s own motivation towards self-care. The ability to self care begins with awareness of self and body. Yoga builds self awareness by asking children and teens to pay attention to their bodies and breath.

3. Yoga practice works with the mind as well as the body. As a mind-body fitness practice, yoga classes for children and teens address the choices we make for our mind-body systems. Youth learn how their nutrition choices effect how they feel physically. With regular yoga practice, we feel better. When we feel better, we are more likely to make wise choices about what we eat.

4. Yoga practice works to expand consciousness of overall health and well being. Children and teens dealing with obesity find a safe place in yoga to cultivate a positive sense of self that contributes to confidence. Children have expressed to me time and again how much yoga practice helps them feel more able to participate in other physical activities.

Yoga alone cannot fix the problem of childhood and teen obesity. We need to address the issue of access to nutritious foods. Companies likeRevolution Foods are doing just that by providing healthy lunches to participating schools. Yoga does offer multitudes of benefits that can be part of the solution. In closing, consider how stressful it must be in this image driven media age to be an overweight or obese child or teen. The well documented stress reduction factors of yoga practice are a powerful start to transforming health for youth suffering with the debilitating disease of obesity.

Inspire a child or teen to get up off the couch and practice some yoga!

Yoga, in its entirety, is a complete way of life. This 5,000 to 10,000-year-old discipline is a collection of teachings handed down through the ages, a means to connect mind, body, and spirit through proper breathing, meditation, and mindful, focused postures. The full practice of yoga is concerned with all aspects of living: the physical, mental, and spiritual well-being of the individual and his/her relationship to the Earth and fellow creatures. It provides principles to live by and a means to reach self-actualization and enlightenment.

There are four major paths to yoga:

1. Bhakti Yoga—the path of devotion
2. Jnana Yoga – the path of rational inquiry
3. Raja Yoga – the path of mental concentration
4. Karma Yoga – the path of right action

It is believed that all yoga paths lead to spiritual enlightenment.

Around the second century, Patanjali sought to define and standardize yoga. He outlined the underlying principles of Raja yoga, which are now known as Patanjali’s Eightfold Path of Yoga or the Eight Limbs of Classical Yoga.

Reading much like commandments, the first two limbs are concerned with the do’s and don’ts of everyday life—basically morality and proper living.

First Limb: Restraints (The 5 Yamas)

1. These are the things you are to refrain from doing—“the don’ts.”
2. Do Not Be Violent (Ashama) Treat yourself and all other creatures with respect and kindness. Learn to love yourself.
3. Do not be Untruthful (Satya) Live a truthful life, but if the truth can harm others, keep silent.
4. Do Not Steal (Asteya) Do not take anything that is not yours, including the ideas of others. Do not abuse your power or confidences.
5. Do Not Lust (Bramacharya) Gain control of the senses and practice moderation in all things, especially sexuality.
6. Do Not Be Possessive—Do Not Covet (Aparigraha) Don’t be greedy or exploitive.

Sun Salutations Instructions

 

 

1. Begin by standing in Mountain pose, feet about hip width apart, hands either by your sides or in prayer position. Take several deep breaths.
2. On your next inhale, in one sweeping movement, raise your arms up overhead and gently arch back as far as feels comfortable and safe.
3.  As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet.Inhale and step the right leg back.
4. Exhale and step the left leg back into plank position. Hold the position and inhale.
5. Exhale and lower yourself as if coming down from a pushup. Only your hands and feet should touch the floor.
6. Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso.Lift your legs up so that only the tops of your feet and your hands touch the floor. It’s okay to keep your arms bent at the elbow.
7. Exhale, lift from the hips and push back and up.
8. Inhale and step the right foot forward.
9. Exhale, bring the left foot forward and step into head-to-knee position.
10. Inhale and rise slowly while keeping arms extended.
11. Exhale, and in a slow, sweeping motion, lower your arms to the sides. End by bringing your hands up into prayer position. Repeat the sequence, stepping with the left leg.

Second Limb: How to Treat Yourself (5 Niyamas)

These are the observances—”the do’s.”

1. Be Pure (Sauca) Internal and external cleanliness is achieved by cleansing and detoxifying the body, yoga breathing, yoga exercises, and meditation. Your surroundings, your mind, and your body should all be clean and uncluttered.
2. Be Content (Santosha) Practice humility. Be content with who you are and what you have.
3. Be Disciplined (Tapas) Practice discipline of the body and the mind.
4. Study (Svadhyaya) Study the sacred texts and one’s self. The more you know yourself, the deeper your connection with the higher power.
5. Live with an Awareness of the Divine. (Ishwara Pranidhana) Let go and connect to the Divine or surrender to God’s will.
6. The third and forth limbs combine to form Hatha Yoga, the practice of breathing and exercises that comes to mind when most of us hear the word yoga.

Third Limb: Physical Poses or Postures (Asanas)

These are the exercises most of us think of when we hear the word yoga. These exercises are designed to give us strength, balance, and control of our bodies; to improve circulation, oxygenation, and flexibility; and to relax and rejuvenate us. Postures are to be done gently, with focus and concentration to bring our mind and body into harmonious union.

Fourth Limb: Breathing Exercises (Pranayama)

Through proper breathing the body receives more oxygen and wastes are eliminated. In fact 60% of toxins released from the body are exhausted through the lungs. In traditional martial arts and meditation, breathing is taught before anything else. Breathing is emphasized and considered to be one of the most important skills you can learn. Through yoga breathing exercises, the body and mind are strengthened and you become calmer and more focused.

Breathe through your nose and fill the lower part of your lungs. Instead of your chest expanding as it does with a shallow breath, your abdomen expands. Watch a baby breathe. This is a natural breath.

Practice breathing every day, all day. In time, proper breathing will become second nature. You will have greater reserves when you exert yourself. Your stress will be reduced. Every cell in your body will benefit from higher oxygen levels and increased elimination of wastes and toxins.

The fifth, sixth, and seventh limbs are dedicated to an escalating mastery of meditation. Each is dependent on mastery of the limb preceding it.

Fifth Limb: Withdrawal of the Senses (Pratyahara)

This may occur through breathing, meditation, or exercises, but it refers to the ability to withdraw your senses to the
point they no longer distract you.

Sixth Limb: Concentration (Dharana)

Concentration is honed to focus on one object, one point, one image, at a time.

Seventh Limb: Meditation (Dhyana)

This is uninterrupted meditation when objects are no longer needed to focus the mind.

Eighth Limb: Enlightenment (Samadhi)

The eighth limb is achieved through mastery of the other seven. The eighth limb is the ultimate goal.

All of the other 8 limbs work and nothing blocks you from oneness with the Divine.  This is the definitive level or awareness and peace.

Hatha Yoga

It is estimated that eighty-five percent of westerners who practice yoga limit their involvement to Hatha yoga, the combination of breathing techniques and postures or exercises. You don’t have to stand on your head or twist like a pretzel to practice Hatha yoga. You can find books, Internet sites, and teachers to aid you regardless of your age, weight, disability or physical condition. Check out your local library. Chances are you’ll find at least a dozen books on yoga. Look for those that target your needs.

Dress comfortably in loose clothing and take off your shoes and socks. Give yourself plenty of room and a quiet atmosphere. Start with a few simple exercises, but follow directions carefully. Even the simplest exercises gently stretch your muscles, tendons, and ligaments, increase blood flow to all parts of the body, including your organs, and increase your flexibility and range of motion.

All postures involve three equally important actions:

• Gently stretch into the posture
• Hold the posture
• Ease out of the posture

Focus your concentration on your form and on correct breathing. Never force or push. Do not bounce. Maintain slow, easy, fluid motion. Empty your mind of everything except your breath and your form.

Every yoga exercise, or every set of exercises, includes equal and opposing movement. For instance, neck rolls to the left are followed by neck rolls to the right. Forward stretches are followed by stretching back, either as a part of the same exercise or as the following exercise. This is an important element to remember if you are practicing without a teacher.  Watch for this pattern in your instructions.

Through regular practice you will achieve both physical and mental benefits.

The Seven Chakras

Chakra	Gland	Location	Description
Crown Shakra(Sahasrara)	Pineal	Top of Head	Knowingness-the right to aspire (spirituality and the divine)
Brow Chakra(Anja)	Pituitary	Forehead between eyes(Third eye)	Intuition- the right to “see” (insight and psychic ability)
Throat(Visuddha)	Thyroid	Throat	Relationships- the right to speak (truthful expression)
Heart Chakra(Anahata)	Heart	Center of chest	Relationships- the right to love (acceptance, forgiveness, self-control)
Solar Plexus Chakra Manipura)	Pancreas	Solar Plexus	Personal Power- the right to think (balance of the ego, the intellect, and self confidence)
Spleen Chakra (Manipura)	Gonads or ovaries	Lower abdomen	Feelings- the right to feel (senses, feelings, intimacy)
Root or Base Chakra (Muladhara)	Adrenal	Base of the spine	Survival- the right to exist (the material and physical world)

Yoga tells us seven major chakras run in a line from the base of the spine to the top of the head. Each is a spinning vortex or wheel of energy first connected to the major organs and glands and then to other parts of the body that resonate at the same vibration.  Each chakra is associated with a color, and in addition to the physical connection, each is connected to us on an emotional, mental, and spiritual level.

The goal is to have all of our chakras clear and unblocked. If a chakra is underactive, other chakras may compensate by becoming overactive, so balance between the chakras is also important. Chakras are said to take in the energy of our environment—all kinds of energy—including sound waves and light waves, and they emit energy as well.

Chakras are affected by our environment, our diet, and the people who surround us. Meditation and Hatha yoga help to clear and balance chakras. But there are also specific means to target the chakras and release bound up or blocked energy such as chanting and/or utilizing sacred hand positions (mudras) while meditating.

Kundalini yoga is a discipline that focuses on spiritual growth through awakening the life force lying dormant in the chakras. This yoga practice is said to be so powerful it is not to be undertaken without a teacher.

Yoga for the Hands (Mudras)

Throughout the ages, mankind has used hand gestures to communicate and to record history. We find some of these gestures to be universal, such as clapping our hands in approval or holding our palms together in prayer.

In Eastern cultures many hand gestures are used in traditional dance as well as during the practice of yoga. Mudras are believed to have restorative or healing properties when used in conjunction with meditation, focused concentration, and proper breathing.

Mudras redirect or activate energy flowing through the body and stimulate targeted body systems, organs, emotions, etc. Mundras are also used in conjunction with meditation and chanting to open the chakras.

Check out this site for more info on Mudras.

To see images and instructions for a wide range of poses check out YogaJournal.com.

You can practice breathing exercises to calm and rejuvenate your body. You can concentrate on chakra work to awaken your dormant energy. You can learn mudras which can be unobtrusively practiced anywhere. (In stressful situations you can even practice mudras with your hands in your pockets!)  Yoga offers something for everyone, from simple stretching and breathing exercises, to a lifelong pathway to spiritual enlightenment. Every journey begins with the first step. Namasté.