Asana of the Week - Eagle Pose (Garudasana)

(gah-rue-DAHS-anna)

Garuda = the mythic “king of the birds,” the vehicle of Vishnu. 

The word is usually rendered into English as “eagle,” though according to one dictionary the name literally means “devourer,” because Garuda was originally identified with the “all-consuming fire of the sun’s rays.”

Asana of the Week - Downward Facing Dog (Adho Mukha Svanasana)

One of the most recognized yoga poses in the West, Downward-Facing Dog — Adho Mukha Svanasana (Ah-doh MOO-kuh shvan-AHS-uh-nuh) — is a standing pose and mild inversion that builds strength while stretching the whole body. It’s named after the way dogs naturally stretch their entire bodies! 

Downward-Facing Dog (also sometimes called "Downward Dog" or just "Down Dog") is an essential component of Sun Salutation and is often done many times during a yoga class. It can be used as a transitional pose, a resting pose, and a strength-builder.

Short-and Long-Sightedness - Yogic Management of Common Diseases

"The eyes are the mirror of the soul and reveal much of our essential nature." We rely so much on our eyes for a large percentage of our information about the outside world and our understanding of life.

Structure of the eye:

The eye is the only part of the brain which projects outside the cranium, the bony box which protects the brain. The white area of the eye is called sclera. This becomes transparent centrally and is called the cornea. Behind the cornea is the iris, which gives the eye its characteristics color. 

The center of the iris is a hole, called the pupil, which allows light into the eye. The iris constantly contracts and dilates in order to adjust the amount of light coming into the eye. Behind the cornea is the lens which adjusts our vision to distance. The inside of the eye is filled with fluid.

Light passes through the lens and falls on the inner back wall of the eye, which is called the retina. The retina has specialized sensory receptors called rods and cones, which react to shading, black and white, and color. The images projected onto the retina pass via the optic nerves to the back (occipital) part of the cerebrum of the brain. The cerebrum integrates the images coming from both eyes. Because we have binocular vision, tow eyes focusing on an object, we can appreciate depth and distance, size and spatial relationships.

Short- and long-sightedness:

The lens is situated in the center of the eye and is responsible for the bending of incoming rays of light so that they converge onto the retina and thereby stimulate nerve cells to produce a clear and accurate picture of the image being viewed. The process of bending light is called refraction. If the lens fails to focus light exactly onto the retina, the picture is blurred and this is called refractive error. This may also occur because the shape of the eye distorts from a near perfect sphere, either elongating or shortening. The following refractive errors are the most common:

1. Myopia (short-sightedness), in which the lens is too thick and the image falls short of the retina, resulting in an inability to focus on distant objects. This is most common in young people.
2. Hypermetropia (long-sightedness), which is the opposite of myopia. More common in old age.
3. Astigmatism, which is caused by variations and unevenness in the lens. 

These distortions of eye function are so common today that we fail to even think of them as correctable by means other than glasses. Our hair fall out, teeth have to be removed, the skin wrinkles, eyes need glasses. We take these signs of ageing for granted, never for one moment realizing that there are ways to correct certain forms of refractive error especially those which occur in the young.

The experiences of many people disprove the notion that eye problems are inevitable and incurable and yoga is playing a large part of revolution. Aldous Huxley, the famous author, was nearly blinded at the age of sixteen by keratitis punctato, a condition caused by opacities of the cornea and made worse by farsightedness and astigmatism. After a few months of special eye exercises he was able to read without glasses and without strain.

Dr. William Bates was an ophthalmologist who lived in the early part of this century and who presented a revolutionary method of visual re-education. As a young doctor Bates did not believe that glasses were the only answer. Forty years of research resulted in a sophisticated technique that has proven effective in many cases. He developed the theory that defective vision is not inherited but occurs when mental and emotional stress cause the eyes to be strained. He devised a system of exercises and a relaxation technique similar to yoga nidra. Through his techniques, flashes of vision occur which increase in clarity and length over a period of time until clarity replaces fuzziness. To understand how this can occur we need to know a little more about the cause of the eye defects.

The underlying cause:

The lens is controlled by ciliary muscles which accommodate vision to far and near objects, causing the lens to thicken, increasing its power. When we look into the distance, the normal eye adjusts the ciliary muscles within a fraction of a second. The adjustment proceeds with incredible precision to give us a constantly clear image of the world.

In short-sightedness the ciliary muscles are constantly contracted, in spasm, preventing the lens from accommodating to distant objects. Spasm is caused by straining to see. For example, short-sightedness is very common in young students who are constantly straining while reading, thereby forcing the ciliary muscles to contract for abnormally long periods of time. It is not reading which is the problem, but the straining to read and understand, long hours, fatigue and unhealthy, imbalance lifestyle. Many students live in a world of near objects and their eyes 'forget' how to adjust to long distances. This may be one of the reasons myopia is so common in the young.

Straining to see or read, or in any other use of the eyes, is often accompanied by straining of the other facial muscles, forehead, temples, jaw muscles and also of the neck and shoulders. Myopia and other eye defects then fall into the category of general mental and emotional tensions and can be regarded as psychosomatic disorders.

Another interesting facet of facial tension and refractive errors is the fact that we forgot to blink, and this intensifies straining. Blinking is vital for maintaining moist, healthy eyes and for protecting the eyes from foreign objects, such as dust and grit. At the same time blinking momentarily rests the eyes. When we strain, the blinking mechanism also suffers. It is an interesting exercise to sit and blink consciously a few times in order to experience its effect on the state of tension within the eyes.

By far the most common refractive error of the elderly is hypermetropia. As age creeps up, the ciliary muscles weaken and it becomes difficult for them to contract sufficiently to allow the lens to accommodate for near objects. It is also quite common for myopic eyes to become normal for some time before hypermetropia takes over. Many people fine themselves in the situation where they are unable to focus on either far or near objects and require bi-focal lenses, the upper lens for distance and the lower for reading.

A medical examination is essential to exclude such conditions as diabetes, high blood pressure, arteriosclerosis or nephritis, which are also common causes of poor eyesight.

Correcting the error:

The obvious means of correcting the tension and weakness of the refracting muscles of the eye is to institute a series of exercises to initially relax and then to strengthen, only the muscles themselves, but also our control over these muscles. At the same time we must work on our general body tensions. This is a much more sensible method of approaching the situation than glass lenses, which tend to splint the eye defect and prevent its returning to a normal state. If we become dependent on glasses we will never be able to see without them.

Along with exercises for the eyes, a health promotion lifestyle is necessary. Diet should be simple, light and free from chemicals and refined and processed foods. Certain vitamins are particularly important for good vision. These include Vitamin A, found in yellow carotene containing food groups, such as carrots and apricots, Vitamin B2 and the essential amino acid tryptophane, found in milk, and Vitamin C, found in fresh fruit and vegetables. These nutrients are particularly important for children.

Asana

The exercises neutralize eyestrain and teach us the correct use of all eye muscles. They help smooth out the distortion of the lens and the eye itself, and should be incorporated into our daily routine. Palming, front and sideways viewing, and distant and near viewing are all particularly good for the ciliary muscles. By just crossing the eyes alpha waves are generated.

Palming is also a relaxing, alpha producing exercise in which heat produced by rubbing the palms of the hands is used to soothe the eyes. The same relaxing effect can be obtained by sitting with the eyes closed while facing the rising or setting sun. The rays of the sun will be felt to penetrate deep into the eyes, associated with a very pleasant sensation. In both exercises avoid any concentration. Simply gaze and allow all tension to melt away.

While performing the palming exercise, it is useful to place a card 30 - 60 cm in front of the face with a number or some symbol inscribed on it. While palming, mentally visualize the symbol clearly, as though one were actually seeing it with great clarity and minus any fuzziness. After a few minutes remove the hands, open the eyes and gaze gently at the symbol which should appear quite clearly for a few seconds before the old muscular habits reassert themselves. This will retrain the muscles over time.

Hatha yoga shatkarma (cleansing techniques)

Neti kriya acts directly on the olfactory and ocular systems, affecting all the structures of the face via reflex nervous activity. It is a particularly soothing and pleasant practice as well as being immensely practical. One medical practitioner has reported that is has proven useful even in the treatment of trachoma, an infection of the eyes which often leads to blindness. Neti is usefule in all ocular conditions, as well as for headaches, neurological disorders and coughs and colds.

Amaroli benefits the eyes, especially when fresh midstream urine, which may be diluted according to individual needs, is dropped directly into the eyes. Urine neti (diluted with water) may also be performed. If amaroli practice proves difficult, fresh water may be substituted.

Trataka is very powerful yogic shatkarma, which is especially useful in myopia. If your vision improves when you squint, or when you gaze through the tiny hole made by curling the first finger of the hand, then trataka on a black spot will be of immense benefit. Trataka is the best method of uprooting the habit of straining and staring, replacing it by gentle, controlled gazing. It acts on the whole optic system and steadies the turbulent and erratic flow of the neurotic, anxious mind. We know that in anxiety and mental tension, the eyes shift about and are unsteady. In some cases the individual cannot look directly into the eyes of the person to whom he or she is talking. Mental tensions are the root causes of many eye disorders, acting on the internal as well as external eye musculature. When the gaze is steadied, the mind as well as the muscles relax. The practice of trataka has a very powerful influence on many levels of our personality.

A modified or adapted form of trakata is called central fixation. The normal eye forms images around the central point of the retina, called the macula lutea or light spot. The rest of the field of vision is vague and less well defined. We can become aware of the process especially during reading or writing. While reading, aim to keep vision just below the line being read. As the eye shifts from one side to the other, be aware that the word nearest the point of central fixation appears more distinct than the others.

While writing, be aware of the pen tip where clarity is greatest as well as the rest of the page. This tends to expand the field of vision, so that we can take in not only the central area but also the outer, less well-defined spaces. Relaxation occurs.

Relaxation

Yoga nidra is one of the most scientific methods of relaxation yet devised. It acts at the deepest levels of our being, reducing those tensions which cause most of our diseases and problems in life. In dealing with eye problems directly, we can spend more time working on the eyes and facial structures during rotation of consciousness in the body. During breath awareness the movement of the breath should be felt in the facial region. A triangle can also be visualized, with the nostrils and the eyebrow center and back down again. A combination of the above methods is a powerful approach to remove refractive  errors, to regain normal vision and to awaken inner vision and higher intuitive awareness.

Asana of the Week - Cow Face Pose (Gomukhasana)

The Sanskrit name for this pose, “Gomukhasana” (go-moo-KAHS-uh-nuh), comes from three words:

“Go” — meaning “cow”
“Mukha” — meaning “face”
“Asana” — meaning, “pose”

It’s named after the illusion created by the full pose, that of the face of a cow: The crossed legs create the cow’s snout and mouth, and the arms create the cow’s ears. The body’s torso creates the length of the cow’s nose. It might take some imagination to see it!

Cow Face Pose is a seated yoga posture that deeply stretches the hips and shoulders. It calms the mind and brings balance to the whole body. Due to a lifetime of incorrect postural habits, many people are imbalanced between the left and right sides of the body. By simultaneously stretching the top and bottom of both sides of the body, you can more easily discover your own imbalances and work to regain equilibrium in mind, body, and spirit.

Change Your Breath, Change Your Life - From the Himalayan Yoga Institute

The Wonderful Practice Of Pranayama:

Each and every one of the yoga techniques is fascinating, a small universe in itself, and the more we understand the subtle science behind each instruction, each method, the more we are in awe of this ancient practice.


Pranayama is an extremely intricate science with many facets to it. Pranayama is usually translated as breath control, but the breathing techniques are actually designed to control the movement of the prana, or vital energy, in our body.

When the mind is agitated, the prana is agitated and this will manifest as irregular breathing. Breath and mind are closely interrelated. Think about how you breathe while waiting for an important interview. Great singers and actors know that by regulating their breathing they can regulate their emotions and calm their mind to the point where stage fright becomes negligent or completely disappears.

Performing artists who are well acquainted with pranayama, eradicate unpleasant emotions, including stage fright, entirely from their performing experience.

Pranayama techniques and proper breathing supplies the brain and organs of the body with sufficient oxygen and keeps the body in vibrant health. It also helps to rid the body of waste products and toxins. The brain requires more oxygen than any other organ. If it doesn’t get enough, the result is mental sluggishness, negative thinking, depression and eventually our optical and auditory abilities degenerate rapidly. The supply of oxygen is reduced when we lead a sedentary lifestyle.

Many accomplished yogis will tell you that minding the breath is central to the practice of yoga.

Attention is also paid to the breath during the practice of postures. In beginning asana classes, students are instructed when to inhale and exhale as they enter and release postures, and to simply pay attention to their breath at other times.

3 aspects of pranayama are practiced during asana practice: inhalation, exhalation and breath retention in certain postures. This is a simple form of pranayama, a preparation for the more intricate pranayama practices that are taught as part of the spiritual techniques.

Oxygen purifies the blood stream:

One of the major secrets to experiencing increased energy and rejuvenation is a purified blood stream. The quickest and most effective way to purify the blood stream is by taking in extra supplies of oxygen from the air we breathe.

A few points on the importance of proper oxygen supply:

• Oxygen recharges the body's batteries (the solar plexus).
•  Most of our energy requirements come, not from food, but from the air we breathe.
• Purification of the blood stream recharges the whole body and rejuvenates the skin.
• Scientists have discovered that the chemical basis of energy production in the body is a chemical called Adenosine Triphosphate (ATP). If something goes wrong with the production of ATP, the result is lowered vitality, disease and premature aging. Oxygen is critical for the production of ATP; in fact, it is its most vital component.

Importance of Healthy Breathing:

We know how to breathe. It is something that occurs automatically, spontaneously and naturally. We are breathing even when we are not aware of it. So, it appears to be unnecessary to learn how to breathe. However, our breathing becomes modified and restricted in various ways, not just momentarily but habitually. We develop unhealthy habits without being aware of it.

For example:

• We tend to assume positions such as slouching, which diminishes our lung capacity and results in shortened breaths.
• The more we concentrate on something, the tenser the muscles become. This leads to the contraction of the muscles in the arms, neck and chest. The muscles that move the thorax and control inhalation and muscular tension clamp down and restrict exhalation. The breaths become shorter and shorter. After an extended period of intense focusing, the whole system seems to be frozen in a certain posture. We become fatigued from the decreased circulation of blood and from the decreased availability of oxygen available to the blood.

What's Wrong with the Way We Breathe?

• Our breathing is too shallow and too quick.
• We are not taking in sufficient oxygen and we are not eliminating sufficient carbon dioxide. As a result, our bodies are oxygen-starved, and a toxic build-up occurs. Every cell in the body requires oxygen and our level of vitality is just a product of the health of all the cells.
• Shallow breathing does not exercise the lungs sufficiently causing a further reduction in vitality.
• Quick shallow breathing results in oxygen starvation which leads to reduced vitality, premature ageing, a poor immune system, as well as undesirable mental/emotional states like depression and anxiety.

The Effects of Shallow Breathing:

• Reduced vitality, since oxygen is essential for the production of energy in the body
• Susceptibility to disease. Our resistance to disease is reduced since oxygen is essential for healthy cells. This means we catch more colds and develop other ailments more easily.
• With our 'normal' sedentary way of living, we only use about one tenth of our total lung capacity. This is sufficient to survive, but not sufficient for a vibrant, long life and resistance to disease.
• Poor oxygen supply affects all parts of the body. When an acute circulation blockage deprives the heart of oxygen, the result is heart attack while poor oxygen supply to the brain results in a stroke.
• Scientists have known for a long time that there is a definite connection between respiration and mental states. Improper breathing diminishes mental abilities. The reversal is also true. It is known that mental stress produces restricted breathing.
• For a long time, lack of oxygen has been considered a major cause of cancer. Even way back as 1947, a study done in Germany showed that when oxygen was withdrawn, normal body cells could turn into cancer cells.
• Similar research has been done with heart disease. It showed that lack of oxygen is a major cause of heart disease and stroke. Modem science confirms the consequences of shallow breathing. An editorial in the Journal of the Royal Society of Medicine suggested that fast, shallow breathing can cause: fatigue, sleep disorders, anxiety, stomach upsets, heartburn, gas, muscle cramps, dizziness, visual problems, chest pain and heart palpitations. Scientists have also found that a lot of people who believe they have heart disease are really suffering from improper breathing. Old people and those whose arteries are clogged often become senile and vague because the supply of oxygen to the brain is reduced.
• People who have sedentary jobs and spend most of the day in offices have oxygen-starved brains and their bodies are just 'getting by'. This results in feeling tired, nervous and irritable. They usually sleep poorly at night and become even more nervous, irritable and tired the next day creating a vicious cycle. This situation also weakens the immune system, making them susceptible to catching colds, flu and developing allergies.

Importance of Breathing through the Nose:

• The first rule for correct breathing is that we should breathe through the nose.
• This may seem obvious, but many people breathe principally through the mouth.
• Mouth breathing can adversely affect the development of the thyroid gland, and can retard the mental development of children.
• Pathogens can also enter the lungs more easily by way of mouth breathing.
• The nose has various defense mechanisms to prevent impurities and excessively cold air entering the body.
• At the entrance to the nose, a screen of hairs traps dust, tiny insects and other particles that may injure the lungs if you breathe through the mouth.
• After the entrance of the nose, there is a long winding passage lined with mucus membranes, where excessively cool air is warmed and very fine dust particles that escaped the hair screen are caught.
• In the inner nose there are glands fighting off any bacilli, which may have circumvented the other defences. The inner nose also contains the olfactory organ - our sense of smell, helping us to detect any poisonous gases in our surroundings.

Yoga teaches us that breathing through the mouth is a major factor in lowered resistance to disease and that it impairs the functioning of our endocrine glands and nervous system. The ancient yogis were aware of the importance of correct breathing and developed techniques not only to increase health and life span.

Yoga proves to have a highly beneficial effect on the body when practiced along with proper breathing. However, special breathing techniques should also be practiced separately apart from the asanas.