Asana of the Week - Extended Side Angle Pose (Utthita Parsvakonasana)

(oo-TEE-tah parsh-vah-cone-AHS-anna)
utthita = extended
parsva = side, flank
kona = angle

Headaches - Yogic Management for Common Diseases

Headache is one of the most common symptoms a doctor is asked to treat. There are several types of headache, and the origin of pain is slightly different for each one. The brain itself is insensitive to pain, but many other structures both inside and outside of the skull have sensitive pain fibres. These include the arteries and venous sinuses of the brain, the dura mater or membrane surrounding the brain and the external scalp muscles.

Clinical features

There are some causes of headache which should be treated by a medical expert, such as tumours, meningitis or acute fevers. The types of headache described below also have a number of different causes. Therefore, in all cases of chronic headache a medical check up is essential.

• Vascular headaches are the typically throbbing type and are due to dilation of blood vessels. The headache which accompanies fever and systemic infections is typical. It is due to dilation of the intracranial blood vessels, as are throbbing headaches which occurs at high altitude or which follow a blow to the head, an epileptic fit or excessive consumption of alcohol.
• Migraine and hypertension headaches, on the other hand, are thought to be due to dilation of the extracranial arteries outside the skull.
• Muscle spasm is one of the most common causes of headache. The muscles of the scalp or the neck go into a spasm due to emotional tension. This produces persistent and continuous type of headache which varies in intensity from a feeling of tightness to a true pain. Cervical spondylitis and poor spinal posture in general are frequent causes.
• Referred headache from the eyes is also common. It often accompanies eyestrain and glaucoma. Similarly, inflammation or irritation of the sinuses and nasal passages often manifest as a headache.
• Psychogenic headache  is the term used to describe head-caused by emotional or mental tensions. It is often a vascular or tension headache, being experienced as a sense of pressure at the top of the head, or as a tight band around the scalp. Migraine belongs in this group.

The most common headaches

The two most common forms of headache are migraine and tension headaches.

Migraine: This severe form of headache occurs more commonly in woman than men. It is characterized by periodic headaches which are usually one-sided and are often accompanied by visual disturbances and vomiting. Migraine is thought  to be caused by swelling of the arteries outside the skull due to instability of the autonomic nervous system which controls the flow of blood into the head. Pain is caused by the stretching of pain nerve endings in the arterial wall.                                                                   

Migraine is found to have a family predisposition, with three in four migraine sufferers having close relatives who are similarly affected. It is uncertain whether this predisposition is genetic or is behaviourally inherited. Migraine usually starts after puberty and continues until late middle life. Acute attacks are often related to emotional stress, occasionally occurring during the period of relaxation when the stress appears to be over.                                                                                     
Attacks occur at interval varying from a few days to several months. The fist symptom of an attack is commonly a sensation of white or coloured lights, moving spots, wavy lines or visual defects. Loss of sensation or weakness of one half of the body may be experienced or there may be numbness of both hands and around the mouth. These symptoms may last up to half and hour. This period is known as the 'migrainous aura'.It is followed by the actual pain of the headache, which usually begins in one spot and subsequently involves the whole of one or occasionally both sides of the head. The pain is usually severe and throbbing in character, and is associated with vomiting, photophobia (aversion to light), pallor, sweating and prostration, which may cause severe loss of muscle tone and necessitate the patient taking to bed in a darkened room. The attack may last from a few hours to several days, leaving the patient weak and exhausted.        
                                                                                   
A migraine attack may be precipitated by many factors, but for each sufferer there is usually a characteristic one. It may be a response to a particular food, especially the tyramine rich foods, such as cheese, chocolate and red wine. It is not always easy to locate factors which precipitate the attack.                                                           

Similarly, there are many phases of migraine. Some people have migraine with the sun rising, and it gets better as the sun falls towards the horizon. They may be completely free of attack when conditions are cloudy. In other people, the incidence of migraine appears to be related to the lunar cycle. The site of migraine attack also varies. Some sufferers will experience the attack in only half of the head, while other sufferers experience the pain at the top or at the back of the head.

Tension Headaches:  

Tension headaches are related to migraine but manifest through through the somatic nervous system (which is part of the peripheral nervous system associated with skeletal muscle voluntary control of body movements) instead of through the autonomic nervous system (a division of the peripheral nervous system that influences the function of internal organs. The autonomic nervous system is a control system that acts largely unconsciously and regulates bodily functions such as the heart rate, digestion, respiratory, respiratory rate, pupillary response, urination and sexual arousal. This system is the primary mechanism in control of the fight-or-flight response and the freeze-and-dissociate response).

These headaches are produced by sustained contractions of the external scalp muscles. These headaches are usually constant and non-pulsatile and may be unilateral or bilateral. The sufferer often describes a feeling like a tight band around the head, or a feeling of the head being in a vice or under great pressure. Migraines usually last for a few hours, but may extend much longer. With prolonged headache, the muscles of the head, jaws, neck and upper back may become tender and tight and movement may be limited. In addition, hardened localized, painful areas in the scalp muscles commonly arise. Generally poor posture is a major factor.

Tension headaches commonly follow emotional stress, but sustained muscle contraction may also be a factor in the pain associated with vascular headaches, and with diseases of the eyes, ears, nose, teeth and sinuses. Similarly, the type of headache which is found to be associated with cervical arthiritis (spondylitis) or disc degeneration generally stems from muscular spasms.

Tension headaches and migraine often occur in the same person. Headache is also a common symptom of constipation and menstrual irregularity. These headaches disappear when the underlying condition is recognized and treated.

Medical Treatment of Headaches

Many headaches disappears when an underlying cause such as fever, eye disorders, or sinusitis has been removed. Others may respond well to osteopathic treatment or removal of allergenic foods. Otherwise the treatment is symptomatic, as conventional medical science has been unable to provide cure for psychogenic headaches such as migraine or tension headache.

Symptomatic treatment using various drugs which provide temporary relief is all that is currently prescribed in the first instance. Muscle tension headaches sometimes respond to aspirin or tranquilizers, psychotherapy, massage and heat. For migraine type vascular headaches the commonly prescribed drugs are derived from ergot alkaloids. These must be taken at the first sign of the attack if they are to be of any benefit. 

Rectal aspirin suppositories also help. In general, however, the medical management of chronic, persistent headache symptoms a the present time is fairly ineffective, and the conditions present a real problem for both the patient and the doctor.

Yogic Management

Yogic practices fill the gap in managing these types of headache which the medical science finds difficult to treat. Psychogenic headache, vascular headaches, including migraine, and muscle tension headache can often be eradicated completely through yogic practices alone.

Fundamental practices for migraine and tension headaches are the hatha yoga shatkarmas, kunjal and neti. If they are performed at the beginning of an attack of migraine, the sufferer gains immediate relief. These practices release the build-up of psycho-emotional tension which is precipitating the attack. In eradicating headaches these shatkarmas should be practiced daily each morning, in conjunction with the following program for two or three months.

1. Asana: Pawanmuktasan part 1, surya namaskara.
2. Pranayama: Bhramari, nadi shodhana, gentle bhastrika.
3. Shatkarma: Kunjal and neti daily. Laghoo shankhaprakshalana once a week. Shankhaprakshalana (full practice) should be undertaken in an ashram environment preferably before commencing the program.
4. Relaxation: Yoga nidra daily
5. Diet: A simple vegetarian diet is recommended. Avoid rich foods, especially cheese, chocolate and wine. Avoid overeating.
6. Fasting: Skipping a meal and relaxing for ten minutes in shavasana will often avert an impending headache if it is due to mental stress.

Asana of the Week - Easy Pose (Sukhasana)

Easy Pose — Sukhasana (soo-KAHS-uh-nuh) — is a basic seated yoga posture. Also sometimes called “Simple Cross-Legged Pose,” Sukhasana is intended to be comfortable and calming. Its name comes from two Sanskrit words:
“Sukha” — meaning “easy,” “comfortable,” or “joy” (from “su,” meaning “good,” and “kha,” meaning “space”)
“Asana” — meaning “pose”

Sukhasana is a very common pose for practicing meditation and breathing exercises (called “pranayama”). It is also often used as an alternative to practicing Lotus Pose (Padmasana) for those whose hips are very tight.

Sukhasana is a pose that many people automatically practice as children, but lose the ability to do over time due to sitting in chairs. This is a very modern problem. Early yogis didn’t have the “convenience” of chairs, so their hips were much more open. Sukhasana is especially good to practice if your hips are very tight — just be sure to prop yourself up so your hips are higher than your knees. A few times a day, come down to the floor and sit in Sukhasana. Notice how different it feels than to sit in a chair. Regular practice will gradually open your hips and bring your spine into correct alignment.

Why are women not supposed to do inverted poses during their menstrual cycle?

First of all, there is no consensus on whether to avoid inversions during a woman’s menstrual cycle. The two opinions are basically divided between those who think that no women should practice inversions during menstruation and those who feel the choice varies from woman to woman.

Those who encourage a ban on inversions cite fears that certain physical problems may arise. Until recently, increased risk of endometriosis was considered the most common risk. But since more is known now about that disease, the idea has been debunked. There is also a theory that inversions may cause “vascular congestion” in the uterus resulting in excessive menstrual flow.  If true, this risk is probably most relevant for women who hold inversions a long time. Some teachers say that since a woman’s energy is low during menstruation, high-energy poses such as inversions should be avoided. This makes sense, yet not all women experience low energy during menstruation; indeed, many feel quite energized.

Philosophically speaking, menstruation is considered to be apana, meaning that energetically, its vitality is downward-flowing. The argument against inversions during menstruation maintains that inversions will disturb this natural energetic flow. However, inversions are recommended in some systems of yoga as therapy to improve elimination of excess apana. 

In Yoga: The Path to Holistic Health, B.K.S. Iyengar recommends practicing inversions to alleviate menstrual problems such as heavy flow and irregular periods.

The contradictions don’t stop there. Some teachers recommend avoidance of inversions such as Sirsasana (Headstand) and Sarvangasana (Shoulderstand) while suggesting no such caution with other poses that invert the uterus, such as Uttanasana (Standing Forward Bend) and Adho Mukha Svanasana (Downward-Facing Dog).

Since I know of no studies or research that makes a compelling argument to avoid inversions during menstruation, and since menstruation affects each woman differently and can vary from cycle to cycle, I am of the opinion that each woman is responsible for making her own decision. Pay attention to how you respond to inversions (indeed, ALL asanas) during your period. A short Headstand may be fine while a longer one isn’t; maybe you will find that backbends or twists adversely affect your period. If your energy is very low, restorative poses may be just the ticket, though you may find a more active sequence of standing poses alleviates cramps and the blues. You really won’t know what works and what doesn’t until you feel it in your own body.

The bottom line is that Hatha Yoga is full of contradictions and varied opinions, leaving each of us ultimately responsible for our own choices. Pay attention to your body and discover what works and what doesn’t—not just during your period but every day.

Presenting SEYOGA'S new branding

I am so incredibly happy to present SEYOGA'S new look and branding. What a fresh, neat and lively logo, with such a stylish representation of a snail!

So, why a snail? I have always been quite fascinated by the graceful and elegant movement of a snail. I always tend to stop wherever I am to take them out of harms way. One day sitting in the garden I had the lovely pleasure of my hand being fully investigated by one of these beauties and found myself asking a bunch of questions. 

As curiosity is such a wonderful instigator to the discovery of the wonders of our world, I did some research and was absolutely amazed by these little creatures and how they function in our world...and how they relate to our yoga world.

More and more I just found the snail to be such a great representative for what yoga stands for and just had to make him/her apart of my image. Not to get all sci-ency, but here are some wonderful facts and how/what they meant to me and the connection to yoga and us.

• They are one of the most flexible creatures in the world. In our yoga practice, yes we aim for flexibility, but not just in the body but also in the mind. 'Those who are flexible, will not be bent out of shape' ;)
• Living with no rush (Live Slow). While they do not move fast, they do move at a very steady pace. Representing consistency, patience and endurance.
• They are small, but not weak. Snails can lift up to 10 times their own body weight. Representing inner-strength and will-power. 'Will-power is a muscle, the more you use it, the stronger it gets'.
• Snails eat mostly plants as well as decaying plants. They also chew on fruits and young succulent plant bark. Nutrition is so important to the human body, any deficiency can cause a major imbalance in the body and affect how we feel and how efficiently we live. Emotions can be affected and even the way we think can be affected by that feeling. A healthy diet or eating lifestyle is absolutely crucial to over-all health and of course our attitude and energy levels in our yoga practice.
• Snails are hermaphrodites, having both reproductive organs of male and female. In yoga we see the energy body consisting of both male and female, male on the right representing the energy side and female on the left representing the lethargic side. Testing your nostrils can often indicate which side is blocked and certain techniques assists in bringing balance to the two sides, which is what we always aim for.
• While moving, snails leave behind a trail of mucus. This mucus acts as a powerful lubricant to reduce friction against the surface. This is why they are able to move upside down, around corners & even over the sharpest obstacle. For me this mucus represents the energy we give off as humans, positive, strong and loving, this energy will carry us through anything and everything.
• Snails have different shaped shells. It can be a single shell that is rounded, spiral high and pointed, or it can be flat...we all have 'hard' bodies - vessels carrying our energy body. And they as well, come in all different shapes and sizes :)
• The snail moves by creeping on a flat 'foot' underneath the body. The band of muscles in the 'foot' contract and expand and this creates a kind of rippling movement. In our yoga practice with asana, pranayama and meditation, our physical and spiritual muscles are at a constant expansion and contraction.
• When conditions are dry, snails retreat into their shells and seal the entrance. They can survive in a state of suspended animation for several months. In our lives we often receive seasons of drought, taking the time to let go of the outer world, and come into a state of fasting and stillness can put so many things in perspective and give us clarity as we submit, sacrifice and cleanse the body and mind. Not waiting for the drought to pass by acquiring the strength to get through it.

I hope that you would all agree with me and see, that the snail truly represents flexibility, strength and balance and so I hope my branding, my classes, my energy and all of you will represent the same.

I would like to extend my gratitude and appreciation to Mr. Niki Gower from Niki Gower Media Consult for his assistance in the design and creation of the new look and feel of SEYOGA. If you need any help with photography, logo design and branding, website design or any media or marketing related stuff, you can email him on hello@ngmcseychelles.com or you can give him a call on (+248) 258 9732.