Health resolutions for New Year! Umm.... I guess...?

When it comes to health, this time of the year is almost traumatic. The pressure of making resolutions which will life change your life seems to be relentless. December 31st is going to be epic but you are already dreading Jan. 1 when you have to wake up to that resolution of healthy eating. Which means, no greasy breakfast...

Today, the resolution seems doable but you know that it is going to be gone by the end of the month. Why? Why does this always fail?

It fails because your body rejects change. Your brain and body need to work together to make this resolution a reality. The best way to achieve by implementing small changes which make you feel good and give you a sense of accomplishment.

whether it is about healthy eating, going to gym or yoga, small changes suggested that are specific to your lifestyle are the Key. Each of us lives differently and has an unique personality. Trying the same fad diet or lifestyle that works for thousands may benefit you, but to optimize it you would need to know and understand yourself.

Yoga helps you to reach that awareness. It provides you with physical awareness that resonates mentally and emotionally. To your stick with resolutions, start with yoga. It will make everything easier...trust us...it works!

I Want to Stick to My Resolution of Health!!!

The new year is coming up...We will take resolutions that will involve going to the gym at least 3 times a week. We want to lose the holiday weight and focus on health because this year is going to be different and you will make it yours!

About two weeks into the resolution, work starts to pile up and when you really think about it, you decide that you don't need to go 3 times. I mean, c'mon...you are trying to stay healthy, not turn into Channing Tatum. After thinking about it, twice a week makes more sense.

By the end of January, work has already reached sky high. You are running around the office putting out fires and working to make sure that things run smoothly. Between juggling work, family, and some kind of a social life, who has time for gym. Any ways, the membership has expired and you really don't have time to get it renewed.

As February 14th starts to roll around, the shame comes rushing back. You sit and question yourself about your lack of dedication when it comes to being healthy and looking good. You berate your inability to stick to this particular resolution every single year. You cannot understand why it is so hard to JUST GO TO THE GYM?!

Relax...Take a deep breath...

The reason it is so hard is that you don't have motivation to stick to it. Your brain is not helping you. This can be solved by YOGA!!! The study below states that Yoga actually helps to stick with the health oriented program by actually giving you ability to adhere to the program you have designed for yourself. Just two classes a week for ten weeks are all it takes. So, you basically feel amazing doing yoga twice a week for ten weeks and after that, if you still want you can do yoga or start gym with the knowledge that you will be sticking with your resolution this year!!!!

http://www.ncbi.nlm.nih.gov/pubmed/22894891

Yoga and Cognitive function

What is the best time to do yoga? This question is asked regularly to yoga practitioners and teachers. Most would answer that

• In the morning or evening is the best time because you are empty stomached and it makes the practice easier. 
• Some would say that evening would be the best as it helps you relax after the day's work. 
• Others would say that only morning is good as it prepares you for the day.

As true as all the above statements are, the fact remains that there are more concrete reasons to practice yoga and see its immediate effects. Long term effects of yoga are quite well known, but the short term effects are generally not realised even by those who practice regularly.

This research article summarizes that acute or immediate effects of yoga are that it improves cognitive functions and accuracy in work as compared to aerobic exercise. More research is required to find more benefits, but in the meantime, it is very interesting to see that even with short term practice you can reap huge benefits!

http://www.ncbi.nlm.nih.gov/pubmed/22820158

Different Aspects of Asanas

The word "asana" means posture or position. This is the most known part of yoga and most times, the only known part of what is yoga. Since it consists of active practice which can bring immediate results, it is the go to part of yoga. However, asana is only one of the tools and the goal of the practice of yoga. We focus only on part of yoga and then wonder why we cannot advance further or are limited in our practice. Yoga is a complete science and a life-style. To take one part of it and try to squeeze it into a single type of practice can be frustrating and gives results which are completely our of context of the original practice.

Dr. M.M.Gore, describes each asana as having two aspects - dynamic and static aspect.

• The dynamic aspect - the dynamic aspect of yoga involves the movement. As you undertake the practice of asana, you need to move into and out of a position. This would be the dynamic part as the practice suggests. The key to doing a proper dynamic practice of going into and out of an asana is to keep in mind that the movement should be slow, steady, and smooth. It is without any strain or jerky movement. It involves a flow that is already a part of your breathing, your heartbeat and involves your whole body and mind.
• The static aspect - The static part of the asana is once the position is assumed. It is the most crucial part of the whole practice. How you maintain yourself in this static aspect determines the benefits which you reap from the asana. The maintaining of the asana should be easy and comfortable and your breathing slow and deep. Your concentration should be on the changes taking place in your body. To keep your mind from wandering, concentration on breathing is essential. 

So, the movement and the maintenance of the asana are both equally important. It is not only that you achieve the final position, but also how you reach it and how you release it once you want to come back!

Research about Yoga during Pregnancy

Yoga during pregnancy is beneficial, but to what extent and in what parameters still needs very specific research. Below is an article which lists some of the benefits found during the study conducted in women after their 20th week of pregnancy. As we can see, the integrated approach of Yoga Therapy works to relieve many discomforts related to pregnancy by its holistic approach.

Complement Ther Clin Pract. 2013 Nov;19(4):230-6. doi: 10.1016/j.ctcp.2013.06.003. Epub 2013 Jul 26.

Effect of integrated yoga on anxiety, depression & well being in normal pregnancy.

Satyapriya M, Nagarathna R, Padmalatha V, Nagendra HR.

Source

Division of Yoga and Life Sciences, SVYASA, 19, Eknath Bhavan, Gavipuram Circle, K.G. Nagar, Bengaluru 560019, India.

Abstract

OBJECTIVE:

To study the effect of integrated yoga on Pregnancy experience, anxiety, and depression in normal pregnancy.

METHODS:

This Prospective Randomized control study recruited 96 women in 20th week of normal pregnancy. Yoga group (n = 51) practiced integrated yoga and control group (n = 45) did standard antenatal exercises, one hour daily, from 20th to 36th week of gestation. Mann-Whitney and Wilcoxon's tests were used for statistical analysis.

RESULTS:

There was significant difference between groups (Mann-Whitney p < 0.001) in all variables. There were significant changes within groups (Wilcoxon's p < 0.001) in both groups. Pregnancy related experience (PEQ) reduced in yoga by 26.86%, State (STAI I) anxiety (decreased 15.65% inyoga, increased 13.76% in control), Trait (STAI II) anxiety (decreased 8.97% in yoga, increased 5.02% in control) and Depression (HADS) (decreased 30.67% in yoga, increased 3.57% in control).

CONCLUSION:

Yoga reduces anxiety, depression and pregnancy related uncomfortable experiences.

Copyright © 2013 Elsevier Ltd. All rights reserved.

KEYWORDS:

Anxiety, Depression, Integrated yoga, Normal pregnancy, Stress

Yoga divisions according to Bhagvad Gita

Bhagvad Gita documents the talks between the Lord Krishna and Arjuna, his friend and disciple. Standing in the battle field of Kurukshetra, Arjuna finds himself in a moral dilemna as he sees his friends, family, teachers, mentors, and loved ones on the opposite end of the battle. He cannot bring himself to lift his weapon and fight against them as he realises that their deaths would be on his hands.

It is then that the Lord Krishna, who is there in the field as his charioteer, talks to Arjuna about yoga and the different types of yoga. He explains how each and everyone of them, whether on their side or the opposite side, through the practice of yoga would reach salvation. He explains that death is not the unknown and fearful destination, but in fact, is a stepping stone on which we must step to reach the higher consciousness.

He explains 4 different types of yoga:

• Karma Yoga - Karma Yoga is the practice of doing your duty in the world without being affected by the duality that come with the practice. It says that you need to fulfill your duty, whether it is of being a son, father, teacher, etc. to the best of your ability, while not being affected by either the good or the bad that comes along with it. You do your duty without any expectations of rewards or fear of failure.
• Bhakti Yoga - Bhakti Yoga is the yoga of devotion. Here, you achieve salvation by showing your entire devotion and drowning yourself in the beauty of God until you reach the bliss of being on with Him. Bhakti Yoga requires you to understand, accept, and develop under the devotion until it permeates each and every part of your being.
• Raja Yoga - Raja Yoga is the King of Yogas. Raja Yoga, also known as Asthanga Yoga, is the most complete and detailed way of reaching salvation. By walking the path of Raja Yoga and following the 8 steps that comprise this yoga, you get a complete knowledge of who you are and reach salvation with the complete awareness of your existence. 
• Jnana Yoga - Jnana Yoga is the yoga of knowledge. Here, intellect, deduction, and logic are used to understand your reason of being and the purpose of everything around and in you. Constant study reveals the inner and outer beauty and helps you develop your intellect until you can reach salvation through understanding.

Research about Rheumatoid Arthritis and Yoga

Everyday, there is more and more research available about the benefits of yoga in chronic illness. Below is an abstract about a research conducted to test the benefits of yoga in relation to Rheumatoid Arthritis. 

http://www.ncbi.nlm.nih.gov/pubmed/24198591

Open Access J Sports Med. 2012 Aug 8;3:81-87.

Is yoga a suitable treatment for rheumatoid arthritis: current opinion.

Telles S, Singh N.

Source

Patanjali Research Foundation, Haridwar, India.

Abstract

We reviewed published literature regarding the use of yoga for managing rheumatoid arthritis to determine whether adequate evidence exists to suggest its usefulness as a therapy. A search for previous studies involving yoga and rheumatoid arthritis in PubMed yielded eight reports. These studies reported the benefits of yoga in the physical and mental health of patients with rheumatoid arthritis (RA), suggesting that yoga is a useful add-on therapy for RA patients. However, all studies showed limitations with respect to sample size, study design, description and duration of yogaintervention, and assessment tools and statistical methods used. Additionally, the studies did not attempt to understand the mechanisms underlying observed benefits. Hence, evidence suggests a definite role of yoga in RA improvement, reducing pain, improving function, and creating a positive mental state. However, detailed analysis and additional studies are necessary to verify these observations.

KEYWORDS:

PubMed, bibliographic database search, rheumatoid arthritis, yoga

PMID:

 

24198591

 

[PubMed - as supplied by publisher]