Yoga
A Modern Cure
by
Michelle Trantina
As
we walk the tightrope between modern life and our
animal instincts, the human race strives to find balance.
In our bodies, our minds, our environment, in our
lives. With our brains over-stimulated and our bodies
more sedentary than ever, many of us suffer from the
fatigue and imbalance that comes from chronic stress
without sufficient recovery. A yoga practice is an
excellent way to soothe nerves that are in a constant
state of overdrive. Yoga can help give us the ability
to live healthy amidst hectic schedules and bustling
environments. Why does it seem that as technology
evolves at such epic pace we have less and less time
at our disposal? Now more than ever we need to slow
down, quiet our minds, take a deep breath...
Stress
has become a chronic aspect of life for many of us;
and it takes its toll. The nervous system senses continued
pressure and remains slightly activated, producing
extra stress hormones over an extended period of time.
This can wear out the body's reserves, leaving us
feeling depleted or overwhelmed. Over time the immune
system weakens causing illness and fatigue, mood swings,
lack of focus, and irritability. Stress is implicated
in many health problems from migraines and insomnia
to lupus, MS, eczema, poor digestion, weight gain,
high blood pressure, and heart attacks. In milder
situations a little stress can keep us on our toes
and help us to rise to a challenge. However, in today's
world chronic, unreleased stress has become prevalent
and is taking a tremendous toll on our bodies as it
diminishes our enjoyment of life.
In city living the constant noise, electricity, radiation,
radiowaves, electromagnetic rays, and infra-red which
surround us, create an ever-present stimuli that haggars
the central nervous system. We do not yet know long
term effects of this "white noise." We may not consciously
be aware of it, but our bodies register all that is
going on around us. In our jobs and lifestyles we
are often engaged in many tasks at once and feeling
that we are constantly on the go, and that even when
we do have a moment to spare we can't seem to truly
relax.
What is Stress?
In a challenging situation the human brain responds
to stressors by activating the nervous system and
specific hormones. The hypothalamus (located in the
center of the brain) signals the adrenal glands to
produce more of the hormones adrenaline and cortisol,
and release them into the bloodstream. Heart rate,
blood pressure, and metabolism increase, blood vessels
open wider to allow more blood flow into large muscles
groups, making our muscles tense and putting the brain
on high alert. Pupils dilate to improve vision. The
liver releases a dose of stored glucose to increase
the body's energy. Sweat is produced to cool the body.
This chain reaction of physical effects happens to
prepare the human being to react quickly and effectively,
enabling them to handle the pressure of the moment.
Cortisol is a natural steroid that raises your blood
sugar level (so the muscles have plenty of fuel) and
suppresses inflammation, but it also suppresses the
immune system. The adrenal hormones are catabolic,
which means they foster biological processes that
burn energy and break down cellular structures. If
you activate the adrenal glands over and over again
without sufficient recovery in between, your body
becomes depleted and exhausted.
Stress is necessary for the human to remain self-sufficient;
to survive. In the jungle, ancient man conjured stress
hormones when needed to fight a bear or a tiger, or
to survive extreme weather conditions. With a concrete
defensive action stress hormones in the blood get
used up entailing reduced stress effects and symptoms
of anxiety. In modern life some stress situations
sharpen us; clear the cobwebs from our thinking, and
stimulate faculties to attain our true potential.
Each stage of human evolution happened by adapting
in order to survive extreme conditions and stressors
in our environment, as at this time the body is prepared
to act with increased strength and speed while the
mind is sharp and focused. Stress and a human response
to stress is necessary.
However, what we need now is to learn to adapt to
our new world, to handle the increase in milder but
consistent stress in a better way and to learn to
release before it affects us in a negative manner.
When we fail to counter a stress situation these chemicals
and hormones remain unreleased in the body and bloodstream
for a long period of time. This leads to a long list
of symptoms such as tense muscles, unfocused anxiety,
dizziness and rapid heartbeat, and compels the mind-body
to in an almost constant alarm state in preparation
to fight or run away (known as the fight or flight
response).
Accumulated stress can increase the risk of both acute
and chronic psychosomatic illnesses, and cause everything
from headaches, irritable bowel syndrome, frequent
cold and fatigue, to diseases such as hypertension,
asthma, diabetes, heart ailments and even cancer.
Many medical doctors and psychologists go as far as
to say that 70 - 90 % of visits by adults to primary
care physicians are for stress related problems.**
How
Yoga Affects Stress
Enhance the body's natural functions:
To recover from the exhaustion associated with chronic
stress, we need to do things that turn off the adrenal
hormones and promote secretion of anabolic hormones.
Certain yoga poses, such as inversions help to stimulate
glands in the brain (Pituitary, Pineal). Moving into
the ALPHA state is very important. The alpha state
is considered the ideal waking state, where we reach
the pinnacle of our creative thought process while
the body is in a healing cycle. Alpha state is often
attained during savasana; final resting pose in yoga
practice.
Yoga's smooth, deep, symmetrical breathing, twists,
stretches and balancing postures help to enhance the
body's natural functions, keeping the spine, house
of the nervous system supple, enhancing flow of fluids
in the spine and stimulating glands and circulation
of blood and lymph throughout the rest of the body.
Muscles are lengthened and toxins are released. Pranayam
(breath exercises) and poses such as cat where we
roll along the spine with breath can help to flush
and clear the lung tissue.
Yoga innately helps us to create balance; to know
our bodies, to recognize when we are not balanced
both on and off of the mat. On a purely physical level
hatha yoga creates strength, flexibility, grace. Part
of Yoga's philosophy is to take the approach of strengthening
and healing the body in the process of healing and
cleansing the mind. Yoga views the body as having
many layers. Asana (physical yoga postures) affect
the body but also these deeper layers, en route to
creating a whole, balanced self. Hatha yoga practice
creates unobstructed energy flow.
Release Tension:
Stressed out individuals tend to carry a great deal
of physical tension in their bodies. Yoga helps to
unlock and release these tensions before they can
accumulate over time and become chronic physical and
psychological conditions. As we release physical blockages,
toxins, and limitations from the body we also do so
in mind, spirit, and emotions. The benefits of yoga
postures (asana), breathing (pranayama), and meditation
(dhyana) include increased body awareness, release
of muscular tension and increased coordination between
mind-and body which leads to better management of
stress and cultivates an overall feeling of well being
During the resting poses in yoga such as child's pose,
abdominal tension is released. This allows internal
organs to unwind promoting deep breathing and enhancing
digestive and reproductive functions. This deep rest
affords the central nervous system much needed time
in 'para-sympathetic' mode (relaxed calm state, free
of the "flight or flight" stress response) in order
to recover and rejuvenate. Creating focus through
a series of specific bodily poses also helps us to
truly take our mind off of work and other stressors.
The Breath:
In normal conditions the body follows a natural breath
pattern that is slow and fairly regulated. Under stress
when the body shows symptoms such as tightening of
muscles, distractions, anxiety, hyperactivity and
angry reactions, breathing becomes quick and shallow.
One tends to hold one's breath frequently. With restricted
breathing inflow of oxygen is diminished. Lungs are
unable to exhale the stale airs and residual toxins
build up inside the body. Stiff muscles restrict the
circulation of blood that so even less oxygen comes
in and fewer toxins are removed. This in turn affects
the healthy regeneration of cells and can accelerate
aging and disease. Medical studies show that the oxygen-starved
cells are the major contributing factors in cancer,
immunity deficiency, heart disease and strokes. Breathing
also affects our state of mind and consequently makes
our thinking either confused or clear. Lengthening
and deepening breath in yoga creates a more balanced
state of being. A change in breath pattern creates
a change in the metabolic process, emotions, endorphins,
internal chemical reactions, and the release of specific
hormones. Mind affects body; body affects mind.
Mind Body Connection:
The sensitivity that comes through a yoga practice
helps to develop a level of skill in cultivating,
observing and choosing one's posture, breath, emotions,
and diet more wisely. As we practice we learn to listen
with our bodies. Whenever we experience an emotion,
our bodies register this emotion and mirror it. The
next time you get angry, stressed, or afraid, stop
and notice exactly what is happening in your own body
in that moment. Which muscles got tense? How has your
breath been affected? How did your posture change?
Is your heart beating faster? What affects you and
why? Are you able to notice it as it happens?
Over time yoga helps us to let go of unwanted emotional
and physical patterns. Yoga practice is great for
providing recovery and can also help you deal with
stressful circumstances without having such a strong
negative reaction. The mindfulness - mind-body awareness
cultivated with yoga practice allows us to realize
emotions as they arise; sensing what is the cause
of the emotion and how that emotion affects the body/mind.
As Patanjali says in his Yoga Sutras**, "Yoga quells
the fluctuations of the mind." It slows down the mental
loops and patterns of frustration, regret, anger,
fear, and desire that can cause stress. No matter
what age, we can release past traumas, feelings of
guilt or inadequacy, denial, patterns of feeling unable
to communicate or connect, patterns of addiction,
(all of which lead to more guilt and denial). We need
to clear out these patterns in order to stay freshly
alive or else there is an accumulation, a blockage,
both physical and mental. We need to continually release
these psycho/somatic holding patterns. As we release
blockages, toxins, and tightness physically, we also
do so in mind, spirit, emotions.
Awareness from the inside out and from the outside
in are necessary. They are one in the same. Through
a regular yoga practice we develop a balanced state
on a consistent basis and this translates into our
lives off the mat. We become better equipped to handle
everything that comes our way in life; to handle life
with more grace, ease, and presence, from a more objective
point of view. By staying open we keep on top of the
game, in the moment, able to truly enjoy each day
to the fullest. The way we deal with coworkers and
friends or family will innately be transformed. The
very way we perceive things around us and who we are
as a person from moment to moment will be transformed.
Our sense of self-perception is the root of our own
life. From here the world around us takes shape. As
we become more aware of ourselves we are able to be
less judgmental, more open, more honest, and take
things less personally. True wisdom comes from within,
from self knowledge and a clear eye.If you learn to
quiet your mind, you'll be likely to live longer,
and fuller, with better health. Yoga and meditation
offer some of the same benefits as antidepressants-without
the side effects.
It is no wonder yoga has soared to such heights of
popularity. Through yoga practice we begin to find
a sense of wholeness. We become more aware. We create
balance in our bodies, in our minds, in our lives.
As we evolve individually and come closer to an open,
authentic state of being, we also evolve as a species,
creating a better world for us all.
About
the Author:
Michelle Trantina is a certified Hatha Yoga Teacher.
She is the co-founder of My Yoga Online and
My Yoga Music. She can also be seen in the
national Yoga television series Namaste on HDTV and
CityTV. To learn more about Michelle Trantina and
My Yoga Online, visit www.myyogaonline.com
and www.myyogamusic.com
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