Lisa Brunette
University of Wisconsin - Madison, USA
2003/February/13
In a small but highly provocative study, a Universty of Wisconsin - Madison (UW-Madison), USA, research team has found, for the first time, that a short program in "mindfulness meditation" produced lasting positive changes in both the brain and the function of the immune system.
The findings suggest that meditation, long promoted as a technique to reduce anxiety and stress, might produce important biological effects that improve a person's resiliency.
Richard Davidson, Vilas Professor of psychology and psychiatry at UW-Madison, led the research team. The study, conducted at the biotechnology company Promega near Madison, will appear in an upcoming issue of the journal Psychosomatic Medicine.
"Mindfulness meditation," often recommended as an antidote to the stress and pain of chronic disease, is a practice designed to focus one's attention intensely on the moment, noting thoughts and feelings as they occur but refraining from judging or acting on those thoughts and feelings. The intent is to deepen awareness of the present, develop skills of focused attention, and cultivate positive emotions such as compassion.
In the UW study, participants were randomly assigned to one of two groups. The experimental group, with 25 subjects, received training in mindfulness meditation from one of its most noted adherents, Jon Kabat-Zinn, (Kabat-Zinn, a popular author of books on stress reduction, developed the mindfulness-based stress reduction program at the University of Massachusetts Medical Center.) This group attended a weekly class and one seven-hour retreat during the study; they also were assigned home practice for an hour a day, six days a week. The 16 members of the control group did not receive meditation training until after the study was completed.
For each group, in addition to asking the participants to assess how they felt, the research team measured electrical activity in the frontal part of the brain, an area specialized for certain kinds of emotion. Earlier research has shown that, in people who are generally positive and optimistic and during times of positive emotion, the left side of this frontal area becomes more active than the right side does.
The findings confirmed the researchers' hypothesis: the meditation group showed an increase of activation in the left-side part of the frontal region. This suggests that the meditation itself produced more activity in this region of the brain. This activity is associated with lower anxiety and a more positive emotional state.
The research team also tested whether the meditation group had better immune function than the control group did. All the study participants got a flu vaccine at the end of the eight-week meditation group. Then, at four and eight weeks after vaccine administration, both groups had blood tests to measure the level of antibodies they had produced against the flu vaccine. While both groups (as expected) had developed increased antibodies, the meditation group had a significantly larger increase than the controls, at both four and eight weeks after receiving the vaccine.
"Although our study is preliminary and more research clearly is warranted," said Davidson, "we are very encouraged by these results. The Promega employees who took part have given us a wonderful opportunity to demonstrate a real biological impact of this ancient practice."
Davidson plans further research on the impact of meditation. He is currently studying a group of people who have been using meditation for more than 30 years. His research team is also planning to study the impact of mindfulness meditation on patients with particular illnesses.
Articles
Dejan Kupnik, M.D.
Centre for Emergency Medicine - Prehospital Unit, Maribor/Slovenia, Europe
(certified YIDL teacher)
2003/March/11
Introduction
The ancient system and science of yoga is one of the most priceless jewels ever discovered and revealed. Not only does yoga take care of our physical body with asanas (physical exercises) and pranayamas (breathing exercises) – it also nourishes our inner world and balances the mental and spiritual forces of the human being. Increasingly, yoga knowledge is penetrating practically all fields of today's science, including medicine, chemistry, physics and so forth. In this article we will focus on breathing exercises (pranayama) and their effects on the human body.
The breathing process influences our health
My first observation as a doctor was that the majority of people do not use all the breathing capacities that our body offers. Most of the time people breathe quickly and superficially without complete use of the most important muscle for breathing – the diaphragm. Why is this muscle so important? It separates the chest cavity from the abdomen and with inhalation it begins to move downward into the abdomen and expands the chest cage in all directions. By this movement, air is drawn into all parts of lungs, the abdominal contents are slightly compressed and abdominal pressure increases. So this movement also influences our digestion and increases blood circulation to the abdominal organs. By increasing the pressure inside the abdomen and at the same time lowering the pressure in the chest cavity (as happens with each inhalation), a pressure difference arises between abdomen and chest and that intensifies the blood flow from the abdomen to the heart. So by breathing properly and using the diaphragm completely (and especially by practising some pranayama techniques such as bhastrika) we inhale greater amounts of air, but above and beyond that we also improve our circulation, strengthen the heart muscle and lungs, and improve and speed up the digestion process. The latter is also connected with balancing the levels of fats in the blood which in the long term lowers the incidence of heart attack and stroke. Beside this, we can also observe a positive influence on the function of the liver, spleen and pancreas. With a better functioning pancreas, the blood sugar level is balanced, lowering the incidence of late-onset diabetes mellitus.
Cancer prevention
There are two important factors which should be mentioned. Firstly, we know that by eating various food products we also consume a lot of dangerous and often carcinogenic compounds which by nature are capable of causing cancer. These compounds are usually found in various food products as preservatives and other additives. If these compounds stay in our digestive system for long periods of time and if our digestion process is slow, then they get more opportunity to initiate some dangerous changes in the digestional tract. This is especially true for people who eat a lot of meat and fatty foods which slow down the digestion process. With regular physical and breathing exercises and by consuming a lot of dietary fibre (for example, within a vegetarian diet) we can speed up the digestion process and eliminate carcinogenic compounds faster, depriving them of the chance to influence the intestines.
The second factor is our immune system. We know that each day at least one hundred cancer cells are developed in our body, but as long as our immune system functions properly, it destroys these cells and we don't become ill. Regular practising of pranayama techniques has a great positive effect on our immune system, especially when combined with regular physical exercise. By improving the blood circulation and the functioning of various organs and body structures, including those which are closely connected to the immune response, we can improve the state of our immune system.
Improving breathing capacities
Ordinarily there is a lesser amount of blood circulating in the upper parts of the pulmonary blood vessels and significantly greater amount in lower parts of lungs, especially below the level of the heart. The reason is that hydrostatic pressures are lower in the blood vessels above the heart. There, the circulation is better only in systole (the time of contraction of the heart) and much less in dyastole (the time when heart ''rests'' between contractions). By practising yoga, we can quite easily overcome this situation. When we practise asanas in the recumbent position, the pressures in pulmonary blood vessels are equal throughout the lungs, the blood flow in upper parts of lungs increases and, by breathing deeply and slowly, the blood in the lungs can take more oxygen from inhaled air. In this way, the blood flow increases by up to 7 to 8 times in the upper parts of the lungs and up to 2 to 3 times in the lower parts of lungs. There is, of course, a limit to the blood's capacity to carry the oxygen but with deeper breathing, especially in recumbent position, we supply the body with larger quantities of oxygen than otherwise.
Influencing the nervous system through breathing
Breathing exercises have been shown to lower blood pressure, both systolic and diastolic, and it has been reported (Cochrane Library of Studies) that regular pranayama in combination with physical yoga exercises and relaxation techniques helps to decrease the number of epileptic seizures and their duration in people treated for epilepsy. The reason for this lies in the fact that, by practising pranayama, we can successfully balance the activities of the central nervous system. This happens because the activity of the breathing centre in our brainstem directly influences other nearby centres which regulate the frequency of the heart beat and blood pressure. Also affected (calmed and balanced) are awareness processes, thinking mechanisms and centres which regulate hunger and sexual activity. By influencing the parts of the brain where our subconscious and conscious activities originate, we can control and balance the entire central nervous system.
As mentioned before, the calming effects of breathing exercises influence the state of our blood vessels. By lowering the activity of the sympathetic nervous system during the practice of pranayama, the tonus of the smooth blood vessel muscles, which tend to dilate, is also lowered. The whole body is thus supplied with greater amounts of blood and oxygen and the diastolic blood pressure is effectively lowered. With increased blood flow in the tissues, the body eliminates and excretes all the metabolic waste products faster. Regeneration processes can take place more efficiently and accumulation of waste material in the body's tissues is prevented.
Do's and don'ts with breathing techniques
There are a lot of pranayama techniques in the system of Yoga in Daily Life and they are associated with the various levels of the system. We always have to start with the easiest breathing exercises and the reason for that is quite simple: because of improper breathing habits, we first have to learn how to breathe in the right way. If we do this slowly and gently, the body will get used to the changes without any problems. But if we start to practise some highly advanced breathing techniques too early, it is a shock to the body. The breathing centres in the brainstem can be disturbed and, as a result, fast and very uncomfortable breathing and a feeling of shortness of breath can develop. We can end up with worse breathing than before. But by learning the right way of breathing and practising breathing exercises step by step, we allow the body to adapt to these changes peacefully.
Before we begin with the first level of pranayama (nadi sodhan), it is important to learn to breathe with the diaphragm. During inhalation, we first expand our belly and then the chest, going from bottom to the top, and during exhalation we passively relax, chest first and then the belly, going from top to bottom. We must not breathe forcefully, but in a slow and comfortable manner. During this initial learning process, we don't have to inhale to our maximum capacity – just a little deeper and slower than usual. In the process, the body gets used to the new way of breathing and begins to breathe more slowly and deeply by itself, without any conscious effort. It is more beneficial to breathe through the nose because, with the help of the so called nasopulmonary reflex that takes place with this kind of breathing, we can inhale and exhale deeper and slower and are stimulated to breathe with the diaphragm. By breathing through the nose the air we inhale becomes warmer, cleaner and moister.
Basic breathing exercises and pranayama techniques like nadi sodhan (without holding the breath) are generaly suitable for all who are not in the state of any acute medical condition. Pranayamas which contain forceful exhalations are not suitable for those having heart arrhythmias, angina pectoris, high blood pressure, aneurisms of aorta, aneurismatic malformations of the brain blood vessels, sepsis or any febrile illness, acute asthmatic attack or worsened bronchitis. The same is true for those who have untreated abdominal hernias, who underwent abdominal surgery in the last three to six months and those after heart infarction. For those who suffer from heart arrhythmias, angina pectoris, high blood pressure, glaucoma or any aneurismatic malformations of the blood vessels (brain, aorta) it is very important not to hold the breath between inhalations and exhalations, but to breathe in a fluent, non-forceful way.
People with asthma and chronic bronchitis benefit the most from pranayamas like nadi sodhan and ujjayi. For those who suffer from mental illnesses, the best breathing exercise is to breathe in through the nose and exhale slowly through the mouth, with eyes open the entire time, up to a maximum of five minutes. This exercise can be repeated 2 to 3 times a day.
Conclusion
By learning to breathe the right way – slower, deeper and more relaxed – we can positively influence the physical and mental processes of the body and harmonize and balance our entire being. This greatly affects the quality and duration of our lives and unfolds spiritual development.
Yogic techniques are so powerful that they can actually transform our very body structure. There are numerous reports about advanced yogis whose bodies did not decompose in the usual way after physical death. Their bodies stayed in a sort of mummified condition even though they were not exposed to any embalming processes. So far the only explanation for this phenomenon lies in the effect of pranayama and meditation techniques which transformed the bodies of these yogis.
Harriet Bucher, Physiotherapist, B. Sc.
Vienna/Austria
(certified YIDL teacher)
2003/May/14
Introduction
More than fifteen years have passed since I took my theoretical and practical exam in order to become a Yoga instructor. The system that I trained in is called "Yoga in Daily Life". I was particularly impressed with this system of Yoga because the exercises are set up in a sensible step-by-step program. Consequently, the basic level is possible for everyone to learn and many of the exercises are very suitable for therapy patients.
In the beginning, I simply practised for myself and taught Yoga classes when required. As soon as people realized my profession as a physiotherapist, I was confronted with countless questions about the potential to apply Yoga to specific physiological complaints. Due to this interest, I developed a combined approach of my work as a physiotherapist with my activity as a Yoga teacher. Naturally, I sought further education and exchange of experiences, to achieve a sound knowledge of the application of Yoga in the therapeutic field. In this regard, my Yoga teacher, Paramhans Swami Maheshwarananda, who developed the system “Yoga in Daily Life" in cooperation with doctors and therapists, has been a rich source of knowledge.
In Austria, Yoga has an important place as a therapeutic measure in clinical breath therapy and as a relaxation technique. For instance, many Yoga exercises are described in the "classical" textbook of breath therapy, "Atemtherapie, Ullstein" by Edel, Knaut, Mosby. I have had most inspiring exchanges with therapists and doctors in the Piestany Health Resort in Slovakia. There, the system "Yoga in Daily Life" is applied in orthopedics, rheumatology and pediatrics, as well as internal medicine, in the areas of therapy and rehabilitation.
There are numerous interesting articles and books that report on the effects of Yoga exercises on body and psyche, including many with scientific research and results. It is not my intent to quote these in this paper, however I wish to describe the essential characteristics of Yoga exercises and talk about a few examples of my practical experiences with Yoga in physiotherapy.
Characteristics of a Yoga Session
There are many thousands of Yoga postures, developed by Yogis thousands of years ago with the goal to achieve and maintain physical and mental health. Many of these postures and movements were developed through careful observation and analysis of what occurs in Nature. This is why many Yoga exercises have names such as cat, palm tree, eagle, stork, cobra, tiger and so on.
Yoga exercises can be performed as dynamic movements or as static postures. The more advanced practitioner uses mainly the latter form; for patients, the dynamic techniques are more frequently used.
The Meaning of Relaxation in Yoga
In Yoga, relaxing has as much significance as performing the exercise itself. Each Yoga session starts with a short relaxation that serves to direct the consciousness of the practitioner totally, or at least partially, to the body. Body consciousness is an important prerequisite to being able to consciously perceive muscular tension, uneconomical posture or incorrect load-bearing on the feet. In order to relieve such tension and incorrect load-bearing, they first have to be perceived. The purpose of an introductory relaxation is not only to direct the awareness to the body, but also to regulate the psycho-physiological equilibrium. Conscious relaxation has a balancing effect on all body systems, but particularly on the autonomic nervous system, the respiratory and cardiovascular systems. The more physical and mental balance that is achieved in the short relaxation at the beginning, the deeper will be the effect of the postures. Short relaxation intervals are also used between the exercises, during which the practitioner can become aware of the reactions of the body (muscular tension, circulation, breath rhythm and depth, heartbeat). For many patients these phases of relaxation and the focus on their body are a new learning process that is very precious for the healing process.
The Significance of the Breath in Yoga
There are many breathing techniques in Yoga, which influence all bodily functions, particularly the nervous system. The basic Yoga breathing techniques are very suitable for all patients. These techniques are often used specifically in breath therapy as well. The goal, as in physiotherapy, is to achieve relaxed diaphragmatic breathing, which does not only result in sufficient airing of the lungs, but also has a harmonizing effect on the cardio-vascular, lymphatic, nervous and other body systems. Hyperactivity of the body systems can be calmed and balanced through deep relaxed breathing, and vice versa, stimulation occurs in people with hypoactive body systems.
Yoga exercises are always connected with the breath because the reciprocal influence of breath and movement can be used to intensify the positive effects. As appropriate, the speed of movements is adjusted to the breathing rhythm or the speed of the breath is adjusted to the flow of movements, in order to affect the breath. Specific Yoga positions can influence the depth and direction of the breath - such that areas of the lungs that are not usually well-ventilated can have increased ventilation through utilizing these particular postures. .
Characteristics of the Physical Exercises
Almost all Yoga postures are done slowly, very consciously and, as mentioned before, in coordination with the breath. The reason for practising slowly is to stretch tightened and shortened muscles in a gentle manner. By stretching the muscle we trigger a so-called stretch reflex, which means that by stretching the muscle an opposite contraction of the muscle occurs. The faster we stretch the muscle, the more powerful is this opposite contraction (stretch reflex) and the slower the stretching, the weaker the reflex. So by practising yoga asanas slowly we can stretch our muscles to a greater extent than by practising quickly. Practising asanas faster therefore creates much greater possibility of a muscle injury.
Thus the musculature is trained in a dynamic and static way and challenged in regards to balance and coordination. The slow speed allows easier coordination with the breath and makes conscious body control possible. Yoga postures usually include the whole body. This results in exercises that are varied and defined as "holistic".
In a well-planned Yoga session, a balanced practice is achieved by using a combination of bending and stretching, as well as strengthening exercises. It is through this careful application that the desired physical and mental balance takes place.
"Yoga in Daily Life" in Breath Therapy
Yoga can frequently be applied in the field of breath therapy. Different Yoga postures are used with the aim of directing the breath into the parts of the lungs that are usually less ventilated.
In the posture from Picture 1 (Shashankasana, the hare) the breathing movements in the back and sides of the ribcage are more pronounced.
The position in Picture 2 (starting position of Meru Akaranasana) directs the breath mainly into the underside of the stretched torso.
Two additional Yoga techniques that are often applied in physiotherapy also offer great help to patients:
Neti (cleansing of the nostrils and sinuses)
Neti is one of the classical purification techniques in Yoga. A "Neti pot" is used for this procedure. The spout has a conical shape that fits easily into the nostrils. The Neti pot is filled with comfortably warm and slightly salted water. The head is held over the sink and turned to the right. The spout is held into the left nostril and the water is allowed to run into the left nostril and out of the right. After that the water is run through the right nostril and out of the left. To finish the procedure Kapala Bhati is practised: the head and upper body are bent slightly forward; air is deeply inhaled through the mouth and blown out through the nostrils in short, powerful blows (inhale and blow about 25 - 30 times). This practice has a refreshing effect, brings fresh blood flow to the forehead and nose area, purifies the nose and sinuses and strengthens the respiratory system. It is absolutely necessary to have this technique demonstrated by an experienced person (Yoga teacher).
Pranayama – Nadi Shodhana
Prana means breath or life force; ayam means to control, to regulate. Pranayama are Yoga breathing techniques through which Prana is activated and directed to certain areas of the body.
Nadi Shodhana belongs to the basic exercises of Pranayama. Due to the strong balancing effect on the autonomic nervous system, the practice of Nadi Shodhana is not only helpful in breath therapy, but also has a very positive effect on the state of health in many other medical conditions.
Nadi is the Sanskrit word for the nerve pathways and energy channels; Shodhana means to purify. The better and easier our life-force can flow through the nadis, the healthier and more vital we feel.
Yoga teaches us about three main nadis whose proper functioning play a major role in our health: Ida, Pingala, and Sushumna: Ida is activated when breathing through the left nostril – this nadi corresponds to the parasympathetic nervous system; Pingala is activated through the right nostril – this nadi corresponds to the sympathetic nervous system; Sushumna runs centrally along the spine and corresponds with the central nervous system.
Practice of Nadi Shodhana level I: sit comfortably on a chair or on the floor, the spine should be straight. The tips of the index and middle finger of the right hand are placed in the middle of the forehead. The right nostril is closed with the thumb and twenty relaxed and slightly deeper breaths are taken through the left nostril. Then the right nostril is opened and the left nostril is closed using the right ring finger. Twenty inward and outward breaths are taken through the right nostril.
This breathing exercise has a strong calming effect on the nervous system, as well as on the cardiovascular and digestive systems.
"Yoga in Daily Life" and High Blood Pressure
Since Nadi Shodhana activates the parasympathetic nervous system this breathing technique has a particularly beneficial effect on high blood pressure (hypertension). There are other Yoga breath techniques which also have a strong influence on reducing blood pressure, for example Ujjayi Pranayama, or the so-called "larynx deep breathing technique". The relaxation techniques, breathing exercises and many of the physical exercises of the Yoga system are very suitable for the prevention of high blood pressure or can be used as therapy as well. There are Yoga exercise programs specifically designed for people with high blood pressure, which can be followed after consultation with their doctor.
"Yoga in Dialy Life" as a Cardiovascular Training
There are exercises in this Yoga-system that consist of multiple sequential movements (for example Khatu Pranam) and so comply with the principles of a general aerobic endurance program. They are excellently suited as training for the cardiovascular system. Many Yoga exercises can be performed whilst sitting in a chair, enabling patients with less ability to also practise Yoga. The important role of breath and relaxation give special status to the Yoga exercises in the case of cardiovascular diseases. Nadi Shodhana is a particularly helpful breathing technique for calming, relaxing and deepening the breath, as well as promoting venous backflow from the body tissues to the heart. All inverted postures (such as for example Sarvangasana, the shoulder stand) have a supporting effect on the lymphatic and venous systems. Yoga postures that require a faster breath can be used to stimulate circulation, provided that there are no functional problems with the heart or the existence of high blood pressure.
Utthita Lolasana (swinging of the torso) is given here as an example:
The body is upright and relaxed; the legs are apart. With the inhalation, the arms are lifted over the head, with the exhalation the torso is relaxed hanging downwards. With the next inhalation the torso and arms are lifted horizontally and swung back through the legs with a forceful exhalation. This lifting and swinging through of the torso is done ten times with deep abdominal breathing. The breathing always flows through the nose. After ten repetitions the torso hangs down again, relaxed, and is slowly brought upright with the next inhalation. This is one round and is repeated three times. Of course there are contra-indications for this exercise, such as disc problems, high blood pressure, nausea…but I do not wish to go further into these in this context.
"Yoga in Daily Life" in Neurology
Working in the field of Neurology, I have had great results with patients who have Multiple Sclerosis. Yoga exercises train the sense of balance, concentration and body consciousness. They require an upright posture, train the musculature and have a deepening effect on the breathing.
Starting position is standing with legs apart. Then the left foot, as well as the torso and head, are turned to the left. Bending the left knee the weight is transferred onto the left foot. As the right leg is without weight the right heel is turned to the right and the knee is bent slowly, until it touches the ground. The torso stays upright and the arms are stretched down. The pelvis is moved gently towards the floor to stretch the hip joints. This exercise strengthens the leg muscles. It requires correct weight bearing onto the front leg, good knee stabilization, balance, concentration, good body awareness and good posture. The exercise is then done on the other side.
Sufficient pauses for relaxation and a slow pace of movements to prevent overtaxing are very important with patients who have Multiple Sclerosis.
Dejan Kupnik, M.D.
Centre for Emergency Medicine - Prehospital Unit, Maribor/Slovenia
(certified YIDL teacher)
2003/July/16
Introduction
The common story about our need for oxygen to enable normal functioning of the body cells, has expanded with many new chapters in recent years. These new "chapters" have enriched our knowledge about psycho-physiological processes and a rather intriguing proposition can be concluded from some of them – namely, that there is likely to be something more than oxygen needed for sustaining our physical body. The Science of Yoga speaks of "prana", which is defined as the life force governing all of the body's physiological functions. Could it be that beyond the realms of our knowledge there is something more, connecting us to the very truth of our existence? Slowly the modern Western and ancient Yogic sciences seem to meet in mutual discoveries. Many of these discoveries were made some thousands of years ago and are being rediscovered in the present time.
What does Yoga teach about subtle body energies?
The forefathers of the ancient science of Yoga realised that the meaning of our existence can only be found within us. The ultimate truth can not be revealed through external science, because the more a man is aware of his true nature the more he sees that on the outside something is always wrong or missing, no matter what we do. These yogis of old realised that our body represents the ultimate and most sophisticated instrument. By balancing physical, mental and spiritual planes of existence we become better able to answer the fundamental questions: who am I, where did I come from, where am I going, what is the purpose of my life? No matter what form of life we consider, there is always an abundance of energy flowing through it. The same goes for the human being. According to yogic science there are thousands of energy channels flowing through the body and these are called nadis.
Nadis should not be equated with nerves; rather, they are the channels through which the primordial energy or prana flows as it governs the functioning of the mental and physical planes of our existence. Areas where the energy becomes most concentrated are called energy centres or chakras. They are related to or connected with particular parts of the body, most notably with some glands. We know that glands work together with the nervous system to coordinate and influence all psycho-physiological functions of the body. Wherever energy becomes blocked or cannot flow efficiently for some reason, the normal functioning of different body parts becomes disrupted and if it lasts for a longer time, diseases can emerge. The ancient yogis discovered that by practising asanas and pranayama we can efficiently remove pranic energy blocks, thereby allowing our body to regenerate more efficiently. These blocks are removed by a process of harmonisation, or restoring of balance, and it is this balancing principle that yoga and its science represent. The ancient sages also discovered that among the thousands of nadis there are three which are the most powerful energy channels and, when purified enough, these can promote the development of the human being in all three planes: physical, mental and spiritual, allowing us to reach higher levels of consciousness. These channels are called IDA, PINGALA and SHUSHUMNA.
Pranayama techniques act to purify the nadis including these three main energy channels. Yogis discovered a long time ago that breathing through the left nostril stimulates the IDA nadi or the “moon channel” (connected with the parasympathetic nervous system) and breathing through the right nostril stimulates the PINGALA nadi or the “sun channel” (connected with sympathetic nervous system). By balancing the functioning of both nadis (that is, both aspects of the autonomic nervous system) we can stimulate the main energy channel called SHUSHUMNA and harmonize the activity of the nervous system as a whole. This was a great discovery, which has been proven by modern science and we will discuss it further in later chapters of this article. With such stimulation and purification we can more easily become aware of the obstacles, which are hidden deeply in our subconscious and, even at the unconscious level, we can overcome many mental and physical obstacles and finally make progress on the spiritual plane. But merely the techniques that yoga offers aren't enough. We have to develop universal love and have to rid ourselves of hatred, jealousy, greed, passion, anger and hypocrisy. We have to understand that every creature loves its life and doesn't want to die. We have to be protectors and not destroyers. We have to live creatively.
Correct breathing is the basis of all the Pranayama techniques
Most people do not breathe in the right way. So it is our first task, before starting any breathing exercises, to learn how to breathe correctly. Any exaggeration or performance of advanced levels of pranayama when the body has not been prepared, can cause breathing difficulties and uncomfortable symptoms and signs, such as nervousness, shortness of breath, unstable blood pressure, "nervous heart" (tachycardia) and many more. Breathing exercises have to be understood as a tender flower, that needs our daily care and sustenance. Only in this way can gradual and natural development take place, bringing the right results. Any tension or discomfort during breathing exercises is a sign that the body is not yet prepared and that we have to improve the performance of basic breathing exercises before we continue. We have to train and adapt our breathing organs and centres and all other breathing functions, to these new patterns of breathing in a smooth, gradual, natural and non-forceful way.
The basis of all breathing techniques is the complete or full breath when, during inhalation our belly expands first, followed by the chest, and during exhalation our chest then belly relax passively. This way we are able to use our main breathing muscle, the diaphragm, to full effect, inhaling larger quantities of air. From these extended movements of the diaphragm, abdominal organs are massaged, and blood circulation and digestion processes are improved. During inhalation the pressure in the abdominal cavity increases, quickening the flow of blood towards the heart and lungs, thereby strengthening these vital organs.
Throughout our lives we not only forget how to breathe in the correct manner, but also the ratio between the inhalation and exhalation changes and becomes erratic. It is important to know that when we breathe optimally and in a relaxed way, there is a natural ratio of 1:2 between the length of inhalation and exhalation. This means that the exhalation is twice as long as inhalation – if we inhale for 4 seconds the exhalation should normally last about 8 seconds, but again we should not feel any discomfort. This is achieved through regular daily practice, ideally from the time of our first introduction to breathing exercises. However, we should by no means force ourselves to achieve the mentioned 1:2 ratio in order to progress more rapidly, because sooner or later the body will react negatively to such a forced way of breathing. We have to come to it gradually, because only then will the body adapt naturally, avoiding any later problems. By performing breathing exercises in a reclining position we can improve the awareness of our breathing and learn more effectively the right way to breathe. A few weeks are enough for the body to adapt to the new breathing patterns and we soon experience the body breathing in the correct way, without needing to influence it deliberately. Our conscious effort establishes new, improved and complete subconscious breathing activities and these can be considered the foundations of evolution itself. Throughout evolution many battles are fought on the fields of survival and only the best and most adaptable organisms survive. Every new function that assists survival is incorporated in the organism. In other words, they originate in the initial plane of the conscious struggle, but then pass gradually into the subconscious, allowing progress to continue in other fields of life without being concerned with firmly established physiological functions.
When we are in an upright position there is much better blood flow through the lower parts of the lungs (1), but if we perform breathing exercises in the recumbent position, hydrostatic pressures equalize throughout the lungs and this improves the blood flow in all lung regions, thus allowing the body to take up more oxygen during inhalation. So these type of breathing exercises (performed lying on the floor), which are also the basic breathing exercises in the Yoga in Daily Life® system (2), are highly recommended immediately after practising individual asanas (physical yoga exercises or postures) because they increase the supply of oxygen to the body and enable the body to cope better with the temporary lack of oxygen experienced during the asana. They also allow us to exhale larger quantities of carbon dioxide produced during exercising.
Only when the new patterns of breathing are established can we proceed with further techniques of pranayama, and here again the rule applies that we progress gradually from the easiest towards more advanced techniques. One must not forget that the body needs time to adapt and that we should be free of all tension or discomfort during the exercise. Practising pranayama lowers respiratory rate, increases vital capacity, improves exhalation and increases the ability to hold the breath for longer periods (30).
There are health limitations to the practising of some pranayama techniques (see the first article about pranayama), but nadi sodhan pranayama, the pranayama technique most often studied, can be practised more or less by everyone.
Brain activity influences the pattern of our breathing
We know that there exists the so called nasal cycle which is influenced by our central nervous system and that it contains a period when we can breathe more easily through the left nostril and another analogous period for the right nostril. This is connected with changes in cerebral hemispheric dominance which was proved with EEG recordings showing that higher activity of the right brain hemisphere results in easier breathing through the left nostril and the higher activity of the left brain hemisphere results in easier breathing through the right nostril and that this cycle changes every 25 to 200 minutes (3). So when we breathe more easily through the left nostril, the functioning of the right brain hemisphere is more pronounced and dominant than the left. Easier breathing through the right nostril, on the other hand, means that the left brain hemisphere is currently dominating. When we can breathe equally through both nostrils there is some kind of balance between left and right brain hemisphere functions and throughout the nervous system. Interestingly this happens mainly in the time of dawn, midday and sunset when the vital energies of nature are at their strongest.
Can we influence the brain activity by practising pranayama?
But what is even more interesting is that, besides this influence of the brain on our breathing process, the influencing also works the other way around – in other words, we can use our breathing to influence the brain. By practising the alternating breathing through the left and right nostrils we can naturally balance the functioning of both brain hemispheres (11). Careful observation of our body and breathing can show us which part of our nervous system is more dominant in a given moment and enable us to act in accordance with it. By that we can, through conscious effort, influence the functions of different brain centres. We can also increase the perception of mental and physical energy and awaken feelings of alertness and enthusiasm, thus creating a positive mood (7). These discoveries are the results of many studies dealing with the selective stimulation of brain hemispheres through alternate nostril breathing (4)(5)(6)(7)(8)(9)(10).
Breathing through the left nostril stimulates the right brain hemisphere and intensifies the functions of the parasympathetic nervous system. This is connected with a slowing-down of the heart rate and consequently greater stroke volume of the heart (greater amount of blood is pressed out of the heart per beat, as a consequence of lower heart rate) (12).
Breathing through the right nostril stimulates the left brain hemisphere and the sympathetic nervous system. This results in accelerated heart rate, higher blood pressure, greater consumption of oxygen by the body cells and constriction of the blood vessels of the skin (13), thus preserving body temperature (which explains how some yogis can be totally oblivious to extreme weather conditions).
One study reports changes in the concentration of blood plasma catecholamines and their correlation with the nasal cycle (14). Catecholamines are hormones, which regulate many body functions and are secreted upon stimulation of the sympathetic nervous impulses. This happens in conditions of mental and physical stress (pain, cold, heat, oxygen deficiency, fear, anger). Catecholamines trigger the release of glucose and fats (as energy sources) that are stored within the body. They also cause constriction of the blood vessels and increased blood pressure, heart rate and strength of heart contractions. Additionally, they dilate the bronchi, increase the basal metabolism of the body and mental activity and promote the body's capability to coagulate blood. There are many more effects of sympathetic stimulation but let it suffice to mention the above most important ones. It has been frequently observed that people who suffer from some anatomical changes in the nose (deviated nasal septum, etc.) and breathe mainly through the right nostril, stimulate the sympathetic nervous system and consequently they have problems with high blood pressure. A simple remedy for this is a small operation of the nasal septum after which they can breath equally through the both nostrils and the levels of blood pressure soon normalise.
Alternate nostril breathing (as in nadi sodhan pranayama) balances the functioning of the left and right brain hemispheres (11), improves spatial orientation and spatial memory (left nostril), improves verbal expression (right nostril) and cognition (4)(6)(8)(15). The latter enables us to gain knowledge about the world around us, to analytically define it, to formulate memories and, based on our experiences, to plan and act accordingly. Among mentally handicapped children, a considerable improvement of cognitive functioning and social adaptation was achieved by practising pranayama, asanas and short meditations, for five hours a week. The improvement was clearly more pronounced in this group of children than in the control group in which children did not practise any yogic techniques (16). We mentioned that with the help of alternate nostril breathing it is possible to also influence the heartbeat. When we lower the frequency of the heartbeat (by practising exercises such as nadi sodhan pranayama) we allow our heart to rest a little bit longer than usual between two consecutive contractions. This additional resting allows the heart to be filled with larger quantities of blood and to contract with greater strength, thereby strengthening the heart muscle and maintaining it in better condition.
Other effects of pranayama
Today we know that substances called free radicals are closely linked with the development of many chronic degenerative diseases such as cancer, aterosclerosis (hardening of the arteries which can cause heart attacks and strokes), joint inflammations and others (17). Certain substances called antioxidants can act effectively against these dangerous free radicals and neutralise them. We can ingest large amounts of these protective substances through food (selenium, vitamins A, C and E, etc.), but our body is also capable of producing the antioxidants itself. There is positive evidence that pranayama can significantly lower the amount of dangerous free radicals along with a modest increase of the body's intrinsic quantities of antioxidants (18). This could be an as yet unknown mechanism to successfully neutralise free radicals – practising pranayama regularly can help us to fight against the diseases mentioned above.
Practising pranayama also improves the lungs' vital capacity (23). In some studies of people suffering from asthma it was discovered that pranayama caused general health improvement through the enhancement of lung function. There were reports of improvement of the vital capacity and "forced expiratory volume in the first second" (FEV 1 - a measure of forced exhaled air in the first second giving the information about how much the airways are constricted and not allowing the air to be exhaled). Regular practice of pranayama by asthmatics (but not during asthmatic attacks!) was shown to reduce the number of attacks and improve respiratory capacity during physical exercise. Other reports showed successful reduction of the usual daily dose of anti-asthmatic drugs (19)(20)(25)(26). One of the studies reported that the reactivity of the bronchial tree was significantly lowered after practising pranayama and that significantly more histamine was needed to lower the FEV 1 by 20% in the bronchial reactivity tests (27). Good results were also obtained in patients with chronic bronchitis, lowering the intensity of dyspnoeic (short breath) difficulties and improving the lung function in general (28). From that we can assume and conclude that pranayama has protective and relaxing effects on the whole respiratory tract (29). Of course, pranayama shouldn't be considered a cure for asthma and bronchitis, but with regular practising it can improve the health condition considerably. There were also some observations that pranayama speeds up rehabilitation following the punction of pleural effusions (21). Breathing through the left nostril is connected with higher intraocular pressure and breathing through the right nostril lowers that pressure (22).
What about pranayama exercises that involve holding the breath?
When we begin with pranayama practices we shouldn't try to hold our breath, but should instead breathe naturally and smoothly. Only after considerable time, when we have mastered the basic breathing exercises and we have no contraindications against it (see the first article about pranayama) can we proceed with advanced pranayama, which include holding of the breath (kumbhaka). Some very interesting discoveries have been made about such types of pranayama. Namely, it was discovered that by holding the breath during pranayama (i.e., by doing kumbhaka) metabolic processes in the body decrease in intensity and the body's consumption of oxygen is reduced to some extent (24). This means that with this kind of pranayama our body slows the metabolism and uses the energy conserved in some other way. This inevitably makes us wonder if there is something else that sustains our body, despite such low consumption of oxygen and reduced metabolic activities. With this kind of pranayama we also influence the parasympathetic nervous system, lowering heart rate and blood pressure (31).
Beyond the realms of current knowledge
Is there something beyond our current understanding of the body's psycho-physiological functions? It seems that the science of yoga offers so much, yet it is up to us to take advantage of this opportunity. From all the ancient and current knowledge we can say that breathing is not given to us for mere survival. Through various breathing exercises performed correctly we can explore and unveil in completeness, the possibilities that our body offers. We can influence the functioning of the brain, conserve body energy, adapt to various external difficulties such as cold and heat, and efficiently regulate our metabolism according to current needs. And, most importantly, we can proceed with our quest for answers to the ancient questions of who we really are, and what is our true nature.
References
(If you got here through one of the reference links in the text you can return to that point by pressing the browser's back button!)
1. Guyton AC, Hall JE. Medical Physiology, 10th ed. Philadelphia: W.B. Saunders company; 2000.
2. Paramhans Swami Maheshwarananda. Yoga in Daily Life - The System. Vienna: Ibera Verlag/ European University Press; 2000.
3. Werntz DA, Bickford RG, Bloom FE, Shannahoff-Khalsa DS. Alternating cerebral hemispheric activity and the lateralisation of autonomic nervous function. Hum Neurobiol 1983; 2(1): 39-43.
4. Velikonja D, Weiss DS, Corning WC. The relationship of cortical activation to alternating autonomic activity. Electroencephalogr Clin Neurophysiol 1993 Jul; 87(1): 38-45.
5. Werntz DA, Bickford RG, Shannahoff-Khalsa DS. Selective hemispheric stimulation by unilateral forced nostril breathing. Hum Neurobiol 1987; 6(3): 165-71.
6. Shannahoff-Khalsa DS, Boyle MR, Buebel ME. The effects of unilateral forced nostril breathing on cognition. Int J Neurosci 1991 Apr; 57(3-4): 239-49.
7. Wood C. Mood change and perceptions of vitality: a comparison of the effects of relaxation, visualisation and yoga. J R Soc Med 1993 May; 86(5): 254-8.
8. Jella SA, Shannahoff-Khalsa DS. The effects of unilateral nostril breathing on cognitive performance. Int J Neurosci 1993 Nov; 73(1-2): 61-8.
9. Telles S, Nagarathna R, Nagendra HR. Breathing through a particular nostril can alter metabolism and autonomic activities. Indian J Physiol Pharmacol (India) 1994 Apr; 38(2): 133-7.
10. Dane S, Caliskan E, Karasen M, Oztasan N. Effects of unilateral nostril breathing on blood pressure and heart rate in right-handed healthy subjects. Int J Neurosci 2002 Jan; 112(1): 97-102.
11. Stancak A jr, Kuna M. EEG changes during forced alternate nostril breathing. Int J Psychophysiol 1994 Oct; 18(1): 75-9.
12. Shannahoff-Khalsa DS, Kennedy B. The effects of unilateral forced nostril breathing on the heart. Int J Neurosci 1993 Nov; 73(1-2): 47-60.
13. Telles S, Nagarathna R, Nagendra HR. Physiological measures of right nostril breathing. J Altern Complement Med 1996 Winter; 2(4): 479-84.
14. Kennedy B, Ziegler MG, Shannahoff-Khalsa DS. Alternating lateralisation of plasma catecholamines and nasal patency in humans. Life Sci 1986 Mar 31; 38(13): 1203-14.
15. Naveen KV, Nagarathna R, Nagendra HR, Telles S. Yoga breathing through a particular nostril increases spatial memory scores without lateralised effect. Psychol Rep 1997 Oct 8; 81(2): 555-61.
16. Uma K, Nagendra HR, Nagarathna R, Vaidehi S, Seethalakshmi R. The integrated approach of yoga: a therapeutic tool for mentally retarded children: a one-year controlled study. J Ment Defic Res 1989 Oct; 33(Pt 5): 415-21.
17. Lesgards JF, Durand P, Lassarre M, Stocker P, Lesgards G, Lanteaume A, Prost M, Lehucher-Michel MP. Assesment of lifestyle effects on the overall antioxidant capacity of healthy subjects. Environ Health Perspect 2002 May; 110(5): 479-86.
18. Bhattacharya S, Pandey US, Verma NS. Improvement in oxidative status with yogic breathing in young healthy males. Indian J Physiol Pharmacol 2002 Jul; 46(3): 349-54.
19. Nagarathna R, Nagendra HR. Yoga for bronchial asthma: a controlled study. Br Med J (Clin Res Ed) 1985 Oct 19; 291(6502): 1077-9.
20. Vedanthan PK, Kesavalu LN, Murthy KC, Duvall K, Hall MJ, Baker S, Nagarathna S. Clinical study of yoga techniques in university students with asthma: a controlled study. Allergy Asthma Proc 1998 Jan-Feb; 19(1): 3-9.
21. Prakasamma M, Bhaduri A. A study of yoga as a nursing intervention in the care of patients with pleural effusion. J Adv Nurs 1984 Mar; 9(2): 127-33.
22. Backon J, Matamoros N, Ticho U. Changes in intraocular pressure induced by differential forced unilateral nostril breathing, a technique that affects both brain hemisphericity and autonomic activity. A pilot study. Graefes Arch Clin Exp Ophthalmol 1989; 227(6): 575-7.
23. Birdel DA, Edgren L. Hatha yoga: improved vital capacity of college students. Altern Ther Health Med 2000 Nov; 6(6): 55-63.
24. Telles S, Desiraju T. Oxygen consumption during pranayamic type of very slow-rate breathing. Indian J Med Res 1991 Oct; 94: 357-63.
25. Nagarathna R, Nagendra HR. Yoga for bronchial asthma: a controlled study. Br Med J (Clin Res Ed) 1985 Oct 19; 291(6502): p1077-9.
26. Nagarathna R, Nagendra HR. An integrated approach of yoga therapy for bronchial asthma: a 3-54-month prospective study. J Asthma 1986; 23(3): 123-27.
27. Singh V, Wisniewski A, Britton J, Tattersfield A. Effect of yoga breathing exercises (pranayam) on airway reactivity in subjects with asthma. Lancet 1990 Jun 9; 335(8702): 1381-3.
28. Behera D. Yoga therapy in chronic bronchitis. J Assoc Physicians India 1998 Feb; 46(2): 207-8.
29. Singh V. Effect of respiratory exercises on asthma. J Asthma 1987; 24(6): 355-9.
30. Joshi LN, Joshi VD, Gokhale LV. Effect of short term pranayam practise on breathing rate and ventilatory functions of lung. Indian J Physiol Pharmacol 1992 Apr; 36(2): 105-8.
31. Bhargava R, Gogate MG, Mascarenhas JF. utonomic responses to breath holding and its variations following pranayama. Indian J Physiol Pharmacol 1988 Oct-Dec; 32(4): 257-64.
Pictures in this article are taken from the book YOGA IN DAILY LIFE THE SYSTEM by Mahamandaleshwar Paramhans Swami Maheswarananda.
Harriet Bucher, Physiotherapist, B. Sc.
Vienna/Austria
(certified YIDL teacher)
2003/October/16
Introduction
The eight-step programme Yoga Against Back Pain comes from the comprehensive exercise system “Yoga in Daily Life” developed by Paramhans Swami Maheshwarananda – a system based on ancient Yogic traditions, adapted for people living in modern civilisation. “Yoga in Daily Life” can be practised by anyone, regardless of age or state of health.
These exercise programmes against back pain are the result of the cooperation between a yogi, Paramhans Swami Maheshwarananda, and allopathic doctors and physiotherapists, sharing experiences from their many years of work in this field. Out of this exchange, a valuable synthesis of eastern and western science has emerged.
In each Level of the programme, the whole body is treated using relaxation, stretching and strengthening techniques. This means that each Level is self-contained with regards to the way it works as an integrated, holistic unit of exercise through which the combined effects of the Yoga techniques can come to full expression.
It is advisable to practise the complete programme of Yoga Against Back Pain to gain the full holistic benefits of yoga. But if you feel pain or stiffness in a specific part of the spinal column, you can add the appropriate exercises to your daily practice and this will certainly have a beneficial effect on the problem area of your spine.
This article will cover the Cervical part of the spine (the neck). It will give you some information about anatomy and correct posture of the Cervical Spine, as well as special exercises that have a positive influence on this area. In the next two follow-ups we will address the Thoracic (upper back) and Lumbar (lower back) regions in a similar manner.
The Cervical Spine
Nearly all the sensory organs are located in the head. The great mobility of the Cervical Spine enables a wide field of vision and assists the orientation and balancing functions within the head. However, the Cervical Spine must also have adequate strength and stability, in order to support the head in an economical position. Free joint movements and well-stabilised neck and throat musculature are responsible for this. Flexion, extension, lateral movement and rotation are possible in the Cervical Spine.
The first two Cervical Vertebrae differ in their anatomical structure to other vertebrae.
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Between the back of the skull and the 1st Cervical Vertebra (Atlas) forward and backward movement, as well as lateral (sideways) movement of the head, are possible.
Between the 1st (Atlas) and the 2nd Cervical Vertebra (Axis) most of the rotation movement of the head takes place. The Atlas has no body, but consists of two arches connected to one another. The Axis has a process (Dens) that projects into the arch of the Atlas.
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Postural Problems in the Region of the Cervical Spine
The Cervical Spine carries the entire weight of the head and compared with other sections of the spinal column it is very delicate. It is the most mobile section and due to this, the danger of wear and tear through incorrect postural and movement habits is relatively greater.
The most sensitive parts are the points of transition from the base of the skull to the 1st Cervical Vertebra and from the last of the Cervical Vertebrae to the Thoracic Vertebrae. Both these regions are the most overtaxed by postural errors. They also react to mental strain by creating muscular tension.
The most common postural error is when the head is pushed forward. This leads to a tensing and shortening of the neck musculature, circulatory problems in the head, neck, shoulder and arms, and an overtaxing of the ligaments and discs.
Symptoms of this postural error can include dizziness and head, neck and shoulder pain. Migraines can also by triggered by energy blockages (nerves, blood flow) in the cervical spine.
In addition to the Yoga exercises, which help to stretch, relax and strengthen the throat and neck musculature, the position of the head must also be corrected in order to eliminate the problem.
To find the correct posture, one can imagine that a marionette string pulls the back of the head upwards and moves the chin in slightly towards the throat. With this, the neck is stretched and the Cervical Spine is relieved of strain.
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Problems in the region of the neck and shoulder girdle are also commonly caused by stooped or “hunched-up” shoulders. Once one becomes conscious of this habit, it is important to continually observe and consciously relax the shoulder girdle.
Physical Exercises (Asanas)
Neck Relaxation
Starting Position: Sit with your legs straight. Head, neck and back are in alignment. Imagine the top of the head is pulled upwards by a thread in order to lengthen the neck as much as possible and straighten the back. The hands rest on the thighs.
Please note: For many people sitting with the legs straight is an unaccustomed and uncomfortable position. The main reason for this is limited mobility of the hip joints. This starting position and those exercises sitting with the legs straight, are to improve the mobility of the hip joints and strengthen the muscles of the back. Sitting in this way needs some practice and you will find that each time it becomes easier to maintain.
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Variation a:
Inhale deeply into the abdomen.
Exhaling tilt the head to the right (the right ear comes closer to the right shoulder but the right shoulder should not lift).
Inhaling move the head to the centre.
Exhaling tilt the head to the left.
5 times to each side in rhythm with the breath.
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Variation b:
Inhale deeply into the abdomen.
Exhaling bend the head forward and then allow it to hang relaxed. Pay attention that the back stays straight.
Inhaling lift the head back to the centre (keep the neck extended) and then tilt it backwards.
5 times slowly and carefully in rhythm with the breath.
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Harriet Bucher, Physiotherapist, B. Sc.
Vienna/Austria
(certified YIDL teacher)
2004/January/26
Introduction
In our previous article about the eight-step-programme to prevent back pain, we showed how asanas (Yoga exercises) can help to prevent and cure neck problems. Hopefully, some of you may have begun practising asanas and may be experiencing some physical benefits already.
The holistic programme for prevention and ease of back pain is one branch of the “Yoga in Daily Life” system developed by Paramhans Swami Maheshwarananda.
This system has proven effective on two levels: firstly, the regular practice of asanas can help prevent back pain; and secondly, the eight-step back pain programme has been used in hospitals, rehabilitation centres and many other health centres to help people who are already suffering from back pain.
The following article aims to provide information about the anatomy and correct posture of the Thoracic Spine. The suggested asanas are highly beneficial to the spine, and when practised regularly, help to keep the Thoracic Spine flexible and the muscles of this area strong.
The Thoracic Spine
The Thoracic Spine is the least mobile part of the spinal column. It lies between the Cervical and Lumbar Spine and is connected to the ribs. Any movement of the Thoracic Spine therefore causes activity in the two adjacent parts of the spinal column and also movement of the ribs. Within the Thoracic Spine, lateral movement and flexion are greater than extension or rotation. The main task of the Thoracic Spine is stabilisation. This segment of the spinal column must bear all impulse for movement that comes from the arms, legs or head to the Thoracic Spine, as well as stabilising and co-ordinating respiratory movement.
Postural Problems in the Region of the Thoracic Spine
A well erect Thoracic Spine is a prerequisite for free mobility of the ribs, shoulder blades and the Cervical and Lumbar Spine.
Back pain experienced in the Thoracic Spine area is generally caused by bad posture. The most common postural defect in the lower back is an increased curvature (Kyphosis) of the Thoracic Spine. In this position, the shoulder blades slouch forward and the front of the chest is narrowed. As a result, the shoulder blades and the respiratory system function less effectively and so the breath flow is impaired.
To maintain a healthy Thoracic Spine (upper back), exercises that strengthen the muscles of the lower back and stretch the chest muscles are particularly beneficial. In addition, the Thoracic Spine should be kept upright, whether sitting standing or doing exercise. In general, a correct posture can be maintained by ensuring the head is positioned correctly and the pelvis is held upright.
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Physical Exercises (Asanas)
Before you start with the asanas, you should take some time to relax your body and your breath.
Stretching with arms crossed
Starting Position: Lie on your back. The eyes can be closed or open. The arms are crossed so that each hand grasps the elbow of the other arm.
Variation a:
Inhaling raise the arms over the head – if possible onto the floor.
Exhaling lower the arms onto the chest again.
3-5 times in rhythm with the breath
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Points to Observe: The breath is slightly deeper than normal. Feel the stretching of the chest with the inhalation that continues down through the abdomen to the hips. Feel how the breath spreads into these areas.
Variation b:
Inhaling raise the arms so that the elbows point towards the ceiling.
Exhaling move the arms as far as possible to the right and at the same time turn the head to the left. You can use the right hand can to pull the left elbow a little.
Inhaling move the arms and head to the centre.
Exhaling moves the arms to the left and turn the head to the right.
3-5 times to each side, in rhythm with the breath.
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Points to Observe: Extend your neck before you turn the head. The breath is slightly deeper than normal. You can also coordinate the turning (rotation) of the head with the movement of the eyes. This is a helpful impulse for the turning of the head and at the same time a good exercise for the eyes.
Variation c:
Perform a large horizontal circle with your arms.
Inhaling move the arms in a half-circle over the head.
Exhaling continue the circle downwards.
3-5 times in rhythm with the breath, then repeat in the opposite direction.
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Points to Observe: This variation is performed in the natural tempo of breathing, therefore it is somewhat dynamic. You can follow the movement of the arms with the eyes so that the head also performs a slight circular movement – this is beneficial for the eyes. Be conscious of the improved circulation of blood in the region of the shoulders, shoulder blades and the upper part of the back.
Benefits: Relaxes and improves circulation in the neck, the shoulders and the upper part of the back. Promotes mobility of the shoulders and ribs and deepens the breath in the front of the chest. Relaxes the eye muscles.
Caution: If lying on the back with straight legs causes pain in the region of the lumbar spine, then either bend the knees and place the soles of the feet on the floor, or place a small cushion under the Lumbar Spine or thighs. If turning the head causes dizziness, then keep the head centred.
Torsion (twisting) exercise with the arms
Starting Position: Lie on your back. The legs are bent and together. The arms lie out to the side at shoulder height and the palms face upwards.
All three Variations should be performed on each side.
Variation a:
Harriet Bucher, Physiotherapist, B. Sc.
Vienna/Austria
(certified YIDL teacher)
2004/Decembar/21
Introduction
In the preceding articles (Part 1, Part 2) we have considered problems of the Cervical and the Thoracic Spine and suggested suitable Asanas (Yoga exercises) which can be useful in the prevention and treatment (and sometimes cure) of these problems. The following article provides information about the anatomy of the Lumbar Spine and the Sacrum and offers further Asanas, which are very helpful in maintaining a healthy condition in the lower part of the spine.
The Lumbar Spine and The Sacrum
The Lumbar Spine lies between the Thoracic Spine and the Sacrum. Movements of the Lumbar Spine inevitably cause movement in the adjoining regions, namely in the Thoracic Spine and the Sacrum. The Sacrum is connected to the pelvic bones through the Sacro-Iliac Joint. In the Sacro-Iliac Joint only very slight movement occurs. This mobility between Sacrum and Pelvis has a very important shock-absorbing function. A reduction in the mobility of the Sacro-Iliac Joint is a frequent functional problem that becomes obvious through pain in the sacral or pelvic regions. On the other hand, too much mobility in this joint is not good, as this would cause a reduction in the stability of the Pelvis.
The range of possible movements in the lumbar spine are: flexion, extension, lateral movement, and to a lesser degree, rotation. Movement of the Lumbar Spine causes movement of the Pelvis and the Hip Joints. For example, an increased Lordosis (extension) of the Lumbar Spine, as is the case with a "sway back", causes a forward tilting of the Pelvis and flexion in the hip joints.
Picture 1
Postural Problems in the Region of the Lumbar Spine
The most frequent postural mistake in the Lumbar region is the anterior pelvic tilt, commonly referred to as a "sway back".
This position leads to the weakening of the abdominal, pelvic floor and buttock muscles, which are responsible for an erect position of the Pelvis. An anterior pelvic tilt also has a negative effect on the pelvic and abdominal organs and can be the cause of digestive problems.
A "sway back" causes a greater or lesser degree of tension and contraction of the muscles in the region of the Lumbar Spine, as well as shortening the hip flexing muscles and the muscles at the back of the thighs. Yoga exercises that work specifically on this section of the spinal column, as well as those which strengthen the abdominal, buttock and pelvic floor musculature and relax and stretch the back, thigh and hip flexing musculature are necessary.
Tensed back muscles can also be relaxed with the help of the breath. The diaphragm – the most important respiratory muscle – extends to the first three Lumbar Vertebrae. Through deep breathing in the direction of the Lumbar Spine the relaxation of this area can be considerably supported.
Exercises for the stabilisation of the Pelvis and for the stimulation of blood circulation and mobility of the Lumbar and Sacral regions, are not only extremely important for a healthy physical posture, but also for the protection of the most vulnerable part in this region – the transition from the Lumbar Spine to the Sacrum (the Lumbo-Sacral Joint) – and the Sacro-Iliac Joint, from being overtaxed.
Picture 2 - Lumbo-Sacral and Sacro-Iliac Joints
Physical Exercises (Asanas)
The following Asanas have a relaxing and strengthening effect on the muscles of the lower part of the spine:
Torsion Lying On The Back
Starting Position: Lie on the back. The arms are stretched out sideways at shoulder height and the palms face upwards. The legs are bent with the soles of the feet on the floor.
Variation a:
The legs are together.
Inhale deeply and elongate the neck.
Exhaling move the knees to the right side and turn the head to the left.
Inhaling round the lumbar spine by tensing the abdominal muscles and bring the legs back to the centre. At the same time bring the head back to the centre.
Exhaling continue the torsion to the other side.
Repeat four times in rhythm with the breath and then on the fifth time remain for 5 breaths in the stretched position. Relax a little more with each exhalation and feel the movement of the breath, particularly in the stretched side of the body.
Picture 3 - Torsion Lying On The Back (Variation a)
Points to Observe: Perform the stretch slowly with the help of the abdominal muscles. This slows down the movement of the legs to the side and forces the muscles to do most of the work when bringing the legs back to the centre. Be fully conscious of rolling from one buttock to the other across the sacrum and lumbar spine.
Variation b:
As in Variation a: but with the legs about half a metre apart.
At the end of the torsion one knee comes towards the opposite heel.
5 times to each side in rhythm with the breath.
Picture 4 - Torsion Lying On The Back (Variation b)
Benefits: Variation a) has a relaxing effect on the torso and neck muscles – particularly on the oblique, deep back muscles along the spinal column and on the transverse abdominal muscles. Activates the stabilising musculature of the Pelvis. Also relaxes the organs in the pelvic and abdominal cavities.
Variation b) specifically relaxes and improves the circulation to the hip joints promoting their mobility. It stretches the muscles responsible for rotating the hip joints in and out, and has a generally relaxing effect on the Sacro-Iliac joint.
Skandharasana (Shoulder Pose)
Starting Position: Lie on the back. The legs are bent and the feet are hip-width apart. The hands hold the ankles, or lie beside the body with the palms facing down. The neck is lengthened (by moving the chin slightly towards the throat).
Inhaling slowly raise the pelvis and the back from the floor, beginning from the coccyx. At the same time consciously tense the buttock muscles.
The lumbar spine should arch with this movement. (This means, the pelvis should be raised as far as possible for a good pose).
Exhaling slowly lower the back to the floor again.
Perform 3-5 times in rhythm with the breath.
Straighten the legs and be aware of the after-effects of the movement.
Once again come back into SKANDHARASANA and remain in the position for 3-5 breaths. Bring your attention to the abdominal breath.
“Health is not everything, but everything is nothing without health!” With this thought, attributed to a Western scientist, the Indian spiritual master and author of the system “Yoga in Daily Life”, His Holiness Vishwaguru Mahamandaleshwar Paramhans Swami Maheshwaranda, simply called “Swamiji” by his disciples, opened his lecture on Wednesday in a completely sold-out Slovene National Theater in Nova Gorica.
