YTT Exam Jan to Jul - General Studies 2 Flashcards

Question

Surya Namaskar B

Answer 1

Tadasana - Utkatasana Inhale Uttanasana Exhale Urdhva Uttanasana Inhale Chaturanga Dandasana Exhale Urdhva Mukha Svanasana Inhale Adho Mukha Svanasana Exhale, hold 5 breaths Virabhadrasana I (R Leg) Inhale Chaturanga Dandasana Exhale Urdhva Mukha Svanasana Inhale Adho Mukha Svanasana Exhale Virabhadrasana I (L Leg) Inhale Chaturanga Dandasana Exhale Urdhva Mukha Svanasana Inhale Adho Mukha Svanasana Exhale, hold 5 breaths Urdhva Uttanasana Inhale Uttanasana Exhale Utkatasana Inhale Tadasana

Answer 2

Surya Namaskar or Sun Salutations is a dynamic series of postures using the pose/counter pose system alternative forward bends and backward bends. This Vinyasa increases the cardiovascular system and builds endurance while warming and energizing the entire body. As a result it calls on the pulmonary system and increases respiration thereby strengthening lung capacity. As this sequence of postures is known as a Vinyasa it thereby activates the entire body and lengthens the spine, stretches and strengthens the legs and arms and generally improves flexibility and posture. Physiological Benefits of Surya Namaskar  Surya Namaskar supports the function of the digestive system whilst stretching the abdominal muscles whilst reducing adipose tissue held around the waist.  Surya Namaskar stimulates systemic circulation and transport of nutrients, minerals and vitamins  Regular practice of Sun Salutation maintains the integrity of the integumentary system (skin) by aiding the detoxification process  A consistent practice of Surya Namaskar may maintain and/or contribute to improving cardiorespiratory fitness, as well as promote weight management1  Rebalance the pancreas and therefore may contribute to health management of pancreatic function and insulin/glucagon regulation  Supports the transport of dietary lipids and increases metabolic processes  Increases lymphatic flow through the use of the breath and musculoskeletal pumps  In a dynamic practice, sweating increases elimination of toxins that build up in the skin allowing the largest organ of the body to maintain health and integrity4  Surya Namaskar builds heat and therefore boosts immunity by destroying potentially damaging bacteria thus preventing the symptoms of cold and flu  Supports students to incorporate the Ujjayi breath with each movement ____________________________________________ Anatomical Benefits of Surya Namaskar  Surya Namaskar includes both static stretching and slow dynamic postures therefore can be taught in a gentle/restorative way and in a dynamic practice  Strong SN variations are dynamic and aerobic and improve body composition and physical endurance  Dynamic practice of Surya Namaskar for 8-20 rounds strengthens the shoulders and anterior abdominal muscles including bi-lateral deltoids, infraspinatus, triceps, serratus anterior and rectus abdominus.  The correct alignment of chaturanga dandasana increases strength in rhomboid major and minor therefore strengthening the upper thoracic spine.  Lack of strength in chaturanga dandasana increases lumbar hyperextension and over hip flexion therefore co-activation of the hamstrings re-stabilises the lumbar and pelvis  Develops strength in the triceps brachii and serratus anterior therefore stabilising the scapulae. Weakness in these muscles, that may be present in the student who is new to Yoga may over use. The pectoralis major and minor and inferiorly rotate the scapulae until strength has been established  Students who are new to Yoga tend to over use the latissiumus dorsi instead of activating the rhomboids, by doing this, they increase hyperextension of the lumbar spine and rotate the scapulae inferiorly  In Adho Mukha Svanasana new students tend to over use the latissiumus dorsi which in turn depress and internally rotate the shoulder resulting in impingement of the acromion process (external border of the scapula extending over the shoulder joint and forms the highest point of the shoulder where the collarbone is attached)5  In Adho Mukha Svanasana rotation between the radius and ulna can be limited where the pronators are over active causing restriction and over articulation in the elbows and wrists and internal rotation of the arms and shoulder joints. Kaminoff indicates that this is a common site for injury in practitioners of Vinyasa yoga who employ repetitive Adho Mukha Svanasana in Surya  The jump through and back process is the only ballistic stretch practiced in Yogasana

Answer 3

Safe Alignment Focus Points and Why? The most important alignment points for example in Uttanasana are to fold as much as possible at the hip joints (tilt the top rim of the pelvis forward), contract the thigh muscles, and lengthen the front of the body as much as you can, so the spine only rounds over a little. If you pull the head toward the legs without tilting the pelvis or lengthening the spine enough, the spine rounds too much and you can injure your lower back or sacroiliac joints. Even folding at the hip joints has its dangers-if you push too hard, you can tear a hamstring muscle or tendon. Students must also be mindful of not hyperextending the knees in standing forward bends. Ideally the knees must remain at 90° in standing forwards bends and 180° in seated forward bends and should not move past this point into hyperextension. However, forward bends do pull on the hamstring muscles, and this tends to support the knees to bend, providing some protection against hyperextension.

Answer 4

Energy Anatomy of FB’s The kidneys are the primary organs activated during forward bends and are related to the emotions of fear, weak willpower, insecurity, feeling aloof and isolated. Physiologically, the kidneys are responsible for sustaining life, reproduction, growth and development and maturation. The kidneys regulate the sweat glands and body hair, blood volume and blood pressure, water metabolism and works with the lungs for respiration and to moisten the skin. Energetically, the kidneys are related to fear and are strongest between 5-7pm and cause apana vayu, moving the prana down to the lower limbs. They are responsible for energy reserves and subsequently during 5-7pm there is the anticipated experience of vitality and energy. Lifestyle factors and stress increase function of the adrenal glands (that sit on top of the kidneys) which in turn deplete energy and vitality during this time. The enervation may also be associated with the drop in glucose levels usually experienced between 2-5pm. From a mental/emotional perspective, consistent anxiety depletes energy and liveliness and therefore this strains the kidneys. Another way to determine an energy imbalance is if there is an aversion to the cold, cold weather, winter and frequent urination during this time. Willpower is often associated with the prana in the kidneys and practicing discipline will help to restore balance in the kidney region. Kidney energy is also connected with the energy of the bladder as these two organs work together to create balance and the bladder is associated with shock and is strongest between 3-5pm. The kidneys also work with the lungs in the function of respiration, water metabolism, regulate sweat glands and body hair and as previously mentioned moisten the skin.

Answer 5

Forward bends Forward bends are passive postures where gravity is utilized to stretch the muscles groups being focused on and whilst backbends move the body away from the confines of gravity, forward bends use gravity to help release tension and pain associated with tight and restricted muscles, ligaments and joints. Forward bends are associated with a form of chest compression which encourages the student to regulate and calm the breath. This subsequently aids in the function and health of the lungs and the alveoli in the lungs and encourages the stale air at the base of the lungs during exhalation to be removed. The inhalation induces psychosomatic relaxation and therefore calms both the mind and body. Students who are new to Yoga, who have experienced little exercise or who have not exercised for sometime can often be challenged by the inflexibility they experience in the body. As previously mentioned, patience and consistency of practice is the key, and with time, that flexibility will improve; it can often take some time for students to enter these asana deeply. Enlightenment does not necessarily occur when the head reaches the legs, so there is no need to get it there soon, if ever. The realization of yoga is to be fully conscious, present, and content with your/student practice. Paradoxically, when a student is truly open and accepting with where you/they are in each breath, the pose often opens up, it becomes less challenging and you experience more ease in moving forward and more deeply into the posture.

Answer 6

Asana Seated Forward Bends Balasana – Childs Pose Janu Sirsasana – Head to knee pose Parivrtta Janu Sirsasana – Revolving Head to Knee Pose Paschimottanasana – Intense stretch to the west Eka Pada Rajakapotasana – King Pigeon Pose Ardha Baddha Padma Paschimottanasana – Half Bound Lotus Forward Bends Ubhaya Padangustasana – Both Feet Big Toe Pose Dandasana – Staff Pose Trianga Mukhaikapada Paschimottanasana – Three Limbs Face One Foot Pose Paripurna Navasana – Boat Pose Kurmasana – Turtle Pose Upavista Konasana – Wide Angle Leg stretch Standing Forward Bends Utthita Hasta Padangusthasana – Hand To Big Toe Pose Uttanasana – Intense Forward Bending Stretch Parsvottanasana – Intense Side Stretch Pose Prasarita Padottanasana , A, B, C, D – Spread Feet Intense Stretch Pose Padangusthasana – Big Toe Pose Pada Hastasana – Foot to hand pose

Answer 7

Physiological Benefits of Forward Bends 1. Massage the kidneys and rebalance the adrenal glands 2. Therapeutic for disorders of the kidneys, respiratory system and integumentary system 3. Therapeutic for adrenal exhaustion and those diagnosed with chronic fatigue syndrome 4. Massages the digestive system including the liver, gall bladder, stomach, intestines and pancreas therefore therapeutic for conditions of the GIT 5. Relaxes the nervous system (increases PSNS) and therefore therapeutic for those with experiencing anxiety 6. Standing forward bends activate the pineal gland that releases melatonin and therefore regulates and rebalances the circadian rhythms, particularly sleeping cycles 7. Calms the brain and helps relieve symptoms of stress and mild depression 8. Relieves the symptoms of menopause and menstrual complaints 9. Reduces fatigue and increases vitality 10. As FB’s stimulate the kidneys they also aim to regulate the rennin-angiotensin system and are therefore therapeutic for high blood pressure 11. The Hathayogapradipika says that “This most excellent of all Asanas, Pascimatanasana, makes the breath flow through the Susumna, stimulates all the gastric fire, makes the loins lean and removes all diseases of men”. 12. Other traditional texts say that Paschimottanasana increases appetite, reduces obesity and cures disease 13. Forward bends are calming, even the very deepest forward bend should have a cooling effect, not a straining feeling. As a result forward bends would be used as a prescription to manage anxiety once the underlying cause of anxiety has been established 14. Increases circulation to the prostate gland and therefore beneficial for male reproductive health

Answer 8

Anatomy of Forward Bends 1. Tightness in the biceps femoris muscle (hamstring) limits forward bends such as Janu Sirsasana (straight leg of), standing postures and inversions such as Adho Mukha Svanasana (downward facing dog). 2. In Janu Sirsasana the psoas with the pectineus, rectus femoris and sartorius muscles assist the bend the hip side of the straight leg whilst the quadriceps of the extended leg holds the knee straight 3. Forward bends involve movement through the spinal column and pelvis/hip rotation 4. Most forward bending in the spine from T1 and below takes place in the six intervertebral disks in the lumbar area between the 12th thoracic vertebrae and the sacrum 5. Forward bends must come from the hip joints vs the lumbar spine to take pressure away from T12 & S1. 6. New students tend to move into forward bends from the lumbar spine and are therefore restricted and vulnerable to injury, therefore YT’s must always encourage students to fold from the hips 7. Forward bends release the fascia of the gastrocnemius, soleus, hamstrings, hip rotators, and erector spinae. Tightness in this chain of muscles can be extremely challenging for many yoga practitioners when performing forward bends and when these muscles are forced/pushed beyond their capacity they become open to injury 8. The hamstrings are not the only source for injury in forward bends. If the arms pull the body into flexion with force and further than their capacity, excessive strain can occur at the lower spine, SI joint, and hamstring attachments at the pelvic bones, tibia, and fibula. This strain can lead to spinal, hip, or knee dysfunction, which in turn leads to back or neck pain 9. The hip rotators and the hip adductors are 2 of several muscles that influence the movement into forward bends as they assist the student in moving deeper into forward bends 10. Hip External (Lateral) Rotators: The six external rotators of the hips are the quadratus femoris, the gemelles superior and inferior, the obturator externus and internus and the piriformis. As a group they can be described as fan shaped. The small end of the fan is at the femur. From this attachment they fan out across the pelvis. When they contract they act to externally rotate and stabilize the head of the femur in the hip socket. As they relate to forward bends, the external rotators of the hips limit hip flexion when they are tight. If they are tight, two things occur: 10. 1. The head of the femur rotates externally. This causes the whole thigh to roll outward, away from the midline of the body. 10. 2. The pelvis rotates posteriorly. When the pelvis rotates posteriorly, it tucks under – the pubic bone moves toward the navel and the ischial tuberosities, the sitting bones, move toward the floor 11. The hip adductors include the pectineus, gracilis, adductor brevis, adductor longus, adductor magnus. They all originate at the pelvis. Most, except for the gracilis, attach along the femur. The gracilis attaches below the knee on the tibia. 12. As they relate to forward bends, the hip adductors have a secondary role as medial rotators. Not only do they bring the legs together, they also rotate them inward. So, when gently used in forward bends, the hip adductors softly spiral the legs inward acting as antagonists to and balancing the action of the external rotators. With this balance they contribute to core stability, enabling both the external rotators and the hamstrings to release further

Answer 9

Contraindications to Forward Bends Traditionally each forward bend whether standing or seated carry their own individual contra-indications, precautions and benefits however there are some general pre-cautions to be adhered to prior to supporting a student in forward bends:- 1. Sciatica: Keep the spine elongated, do not round down. If acute, do not practice forward bends 2. Pregnancy: Avoid constricting the abdomen 3. Uncontrolled high blood pressure and heart conditions: Do not raise arms over head 4. Sacroiliac injuries 5. Acute lumbar spine injuries and disk prolapse 6. Diarrhoea and acute symptoms of Irritable Bowel Diseases (IBD) Forward bends however work effectively for students with irritable bowel syndrome (IBS) as they relax the enteric nervous system and act as prevention to the symptoms of IBS

Answer 10

Props use in Forward Bends 1. Using a strap around the feet in seated forward bends 2. Use of blocks in standing forward bends where a student is unable to reach the hands to the ground 3. Students with a lumbar spine injury may find standing forward bends challenging if not painful, therefore use of the wall such as Ardha Uttanasana not only works to stretch out the lumbar spine but also to support body weight

Answer 11

The Hamstrings during Forward Bends Hamstring soreness is one of the more common problems encountered when practicing yoga. Typically the pain is present during forward bends such as Uttanasana or Paschimottanasana and is located in the region of the sitting bones (ischial tuberosities) where the hamstrings originate. The hamstrings are located on the backs of the thighs. They are composed of three muscles. On the inside of the thighs are the semimembranosus and semitendonosus. On the outside are the biceps femoris. The hamstrings originate from the ischial tuberosity (except the short head of the biceps, which originates from the femur). They insert on the lower leg. Contracting the hamstrings bends the knee. 1) Biceps femoris (long head) 2) Semitendonosus 3) Semimembranosus 4) Biceps femoris (short head) The following movements aid to distribute the stretch evenly along the length of the hamstrings and prevents overstretching the hamstrings during forward bends: 1) Bending the knees releases the hamstrings at their insertions on the lower legs. 2) Activating the psoas muscle tilts the pelvis forward and stabilizes the origin of the hamstrings. This action draws the torso towards the thighs. 3) Maintaining the pelvis tilting forward and gently contracting the quadriceps to gradually straighten the knees focuses the stretch on the distal regions of the hamstrings and away from the overstretched area at the origin. Contracting the quadriceps also results in “reciprocal inhibition” of the hamstrings and causes them to relax into the stretch. 4) It is best to build this new method of stretching over time. If pain occurs in the hamstrings, one should back off on the stretch by slightly bending the knees.

Answer 12

Breath, bend knees, straps, bolter, chair, blanket for seated Some Less Challenging Variations Prop sit bones Strap around foot If knee hovers in air, prop underneath it Bolster across extended leg; release forehead to prop Prop hips, low back to bolster against wall; strap to foot “To ease any knee pain that is not relieved by a blanket under the thigh, place a rolled hand towel behind knee” (Miriam Austin) More Experienced Variations Foot of extended leg pressing into wall With hands at sole of foot, hold opposite wrist With block at sole of foot, grasp block More challenge: Hip wider so knee pointing out as far to side as possible Sit on heel of bent leg: heel under perineum; if possible, ankle hinges at a right angle, toes point forward, not to side., Further Recommendations and Modifications The following modifications can be taken in order to practise forward folding safely with a herniated disc. : Forward fold: Keep knees bent, placing the hands of the thighs. Use blocks in Standing Forward bends in order to create further support. Open the heart, keep the chest lifted away from the thighs, assuring the lower spine is long and not bent forward. Using a wall or chair for additional support if standing forward bends are challenging. This allows a gentle stretch to the lumbar spine however also supports the weight of the body. Lunges always take precaution and ensure the hip does not flex beyond 90 degrees. Its best to also avoid stepping the foot forward from downward facing dog. Instead, lower to your knees first, placing hands on blocks or hips to keep your chest upright - then step a foot forward without bending at the waist. Always mindfully breath, inhale to lift and lengthen the spine and exhale to go deeper. Smoothly Use your bandhas and core strength to stabilise your lower back in every single motion. The more you engage your bandhas, the less your lower back will arch or round. This will keep your spinal column in line, allowing for only your natural lumbar curve. If you have a tendency to over-arch or bend into the lower back, consciously limit your range of motion for a safer motion. Finally, remembering to continue with these poses long after the symptoms have disappeared, while still avoiding seated forward bends because re-injury is very common the first few months after sciatica has healed.

Answer 13

Forward bends are a cooling posture which are very restorative and promote a relaxed and calming effect on the parasympathetic nervous system, which soothes the mind and body on a cellular level. Our purpose of planning a balanced practised is to heat the body in order to build tapas, by implementing active and heating postures. Maintaining heat for a duration of the practise, whilst we engage the heart, which leads to flexibility of the spine in general, as well as the mental preparedness to push through. We then move onto passive cooling postures and as a rule of thumb it is not good to go from heating to cooling, back to heating and cooling. We generally work in the order of active/heated to cooling/passive and that is why we would never place forward bends at the beginning of a class. There are anatomical safety ``` Limbering Surya Namaskar Options Standing Postures Standing Balancing Postures Standing Forward Bending Posture/s Seated Forward Bends Spine Twisting Asana – seated/supine Back Bending Postures – pronated/supine Inversions Savasana ```

Answer 14

In order to understand both the Parasympathetic and Sympathetic nervous system responses and the effects Yogasana and Pranayama (Breath control) have on these systems, we need to understand the body’s nervous system has three parts which all play very different roles. The Central Nervous System (CNS) is made up of the brain and spinal cord and is also the main source for our emotions, thoughts and memories. The Peripheral Peripheral Nervous system (PNS) comprises of 12 pairs of nerves from the brain and 31 pairs from the spinal cord and is connected to the CNS, organs and limbs. These branches go to each part of the body relaying information to and from the body CNS which has the role of decision making and coordination. The Autonomic Nervous System (ANS) has nerve pathways in the both CNS and PNS. It’s work is primary “automatic” as it deals with activities such as heart rate adjustment and blood pressure control of which we are rarely aware of. The PNS divides again into two further systems. 1. The Somatic Nervous System (SNS) which is responsible for relaying “information from the head, body wall and limbs to the CNS following with further information to the skeletal muscles”. 2. The ANS maintains homeostasis (inner harmony) by controlling the respiratory, cardiovascular, digestive, hormonal, immune and other involuntary body systems. The ANS maintains constant conditions within the body, a process of homeostasis and most of its activity is independent of the conscious mind. There are two divisions known as the Sympathetic Nervous System (SNS) and Parasympathetic Nervous Systems (PNS). The vagus nerve is one of 12 cranial nerves and is the longest of the cranial nerves, extending from the brainstem to the abdomen and multiple organs including the heart, esophagus, and lungs. The vagus forms part of the Involuntary Nervous System and commands unconscious body procedures. The parasympathetic nervous system calms the body and when stimulated your vagus nerve counteracts the sympathetic nervous system which causes stress by activating your fight-or-flight response. The Autonomic Nervous System (ANS) is the part of our nervous system that controls the functions of our body, such as digestion, heart rate, blood pressure, and breathing that are “involuntary”, meaning the functions that you don’t have to think about. There are two types of responses “involuntary or automatic”, which do not require conscious awareness. One is a reflex action, which mainly affect muscles under normal voluntary control and other response includes the “autonomic motor” actions. The initial pathway of these responses runs along the spinal nerves into the spinal cord, upward along nerve tracts to the lower autonomic regions of the brain, particularly to parts of the limbic system and the hypothalamus. These areas analyse and process information received and then use the autonomic pathways to send out instructions or impulses for the voluntary muscles and glands. Here the response pathways for the PNS and SNS have separate pathways. Nervous responses which are guided by voluntary control are opposite reactions of the ANS. These responses are stimulated by incoming sensory messages or by our conscious thought or intention. The brain's cerebral cortex formulates a central motor plan for a particular movement and sends out instructions as a nerve signal to voluntary muscles. Following this as the movement progresses it is monitored by sensory endings in the muscles, tendons and joints. The sensory can then update the cerebellum, so that the cerebral cortex can send any corrective nerve signals back to the muscles in order to keep the movement coordinated and smooth while acting much like a continual active feedback loop.

Answer 15

Stimulating Pranayama Practices/ Sympathetic Nervous System. When we make our inhalations longer than your exhalations the heart rate will speed up a bit. This increases the heart rate which sends a feedback message to your brain that your circumstances require activity, stimulating the Sympathetic portion of your Autonomic Nervous System to prepare you physically and mentally to take action with the Fight or Flight or Stress response. So pranayama practices that lengthen your inhalation are practices you might want to do if you need energizing or are feeling depressed or lethargic. You would want to avoid them if you are feeling hyper, stressed out, anxious, or are suffering from insomnia. Bhastrika/Agni Pranayama: Bhastrika is a Sanskrit word which means bellows. In Bhastrika pranayama, the breathing pattern resembles the blowing of bellows. Bhastrika pranayama is all about inhaling and exhaling completely so that your body gets maximum amount of oxygen. This pranayama technique boosts the supply of oxygen and purifies blood which has many wonderful effects to the mind and body. Kapalbhati Pranayama: Among the breathing techniques, Kapal Bhati pranayama (Skull Shining breathing technique) is considered the most important and effective for detoxifying the body and clearing the energy channels. If we have low energy levels, it is said 3 rounds of Bhastrika pranayama will get your energy levels soaring by activation of the SNS. Kapalbhati pranayama purifies entire respiratory system and ensures you radiant and glowing skin, further assists in detoxify lungs and respiratory tracts, boosts the supply of oxygen and purifies blood. Breath of Fire (Agni-Prasana) A cleansing & energising breath, powered by abdominal contractions Long Deep Breathing through the abdomen, inhaling and filling the lungs to capacity and then immediately forcing air out. As soon as air is completely expelled inhale immediately. Each time the spine should be arched and breath should be smooth and not forced. Each breath becomes faster until a rhythm is felt. This is different form of pranayama from Bhastrika (light and rhythmic) or Kapalabhati (forceful). It has been suggested Breath of Fire does change the entire nervous system by purifying blood and causing the glands to secrete. This breathing technique can be done with particular postures by drawing in or expending pressure in the nerve plexus and glandular centres where fire becomes completely charged. Calming Pranayama Practices/Parasympathetic Nervous System Bhramari Pranayama: When exhalations are made longer than your inhalations, for example, by using a one-second inhalation and a two-second exhalation (1:2 ratio), humming on your exhalation with a Bhramari breath it effectively encourages instant calming your mind by activating the PSN. Bhramari is said to be one of the best breathing exercises to release the mind of anger, agitation, frustration or anxiety. It is a very effective breathing technique for people suffering from hypertension as it calms down the agitated mind, helps to relieve migraines and reduces blood pressure. Sitali breath: Using your tongue to slow your exhalation with a Sitali breath in which you maintain that for several minutes, slows the heart rate. This decreases heart rate sends a feedback message to your brain that your circumstances are more peaceful and calm now, which stimulates the Parasympathetic portion to allow you to rest, recover and heal with the Rest and Digest or Relaxation Response. Calming and Balancing Practices. Equal Timed Breathing & Positive Emotions - Is said to also assist in activating the PNS by matching the length of the inhalation and exhalation. This also includes the intention of mindful feelings of happiness, love and gratitude. It has been stated this practise does “increase a biomarker known as a heart rate variability”. When you make your inhalations and your exhalations the same length such as invoking Nadi Shodhana (Alternate Nostril Breathing) or Ujjayi, you are affecting your nervous system by calming it, however this is dependant on your state of mind. Relaxed, smooth and mindful breaths are encouraged to really experience the full benefits of these breathing techniques. These practices are said to be good for times when you feel like you need “balancing” or stimulating or for when you wish to do a formal breath practice that will harness your mind in the present moment without having a strong effect on your nervous system. The key to optimal pranayama is using the diaphragm to obtain more air with little effort, as well as not disturbing the rhythm. “The diaphragm is attached to such important organs as the heart and lungs, liver, spleen, pancreas and stomach from the bottom side”. Having efficient breathing can in fact allows these organs to function much better.

Answer 16

The Nadis These Nadis are creative energies of the subtle body. Just as the negative and positive forces of electricity flow through complex circuits; in the same way, vital force and mental force flow through every part of our body via these Nadis. The Nadis are known as Ida, Pingala, and Sushumna. The left nostril is connected to the ida network of nadis which crosses at the eyebrow centre and dominates the right side of the brain; the right nostril is connected to the pingala network of nadis and crosses at the eyebrow centre and dominates the left side of the brain. When both nostrils flow together, the main channel known as the Sushumna nadi is stimulated. They connect at special points of intensity called chakras. When these nadis flow freely, we experience vitality and health. When the nadis become stagnant it becomes congested and as a result we struggle with poor mental and physical health. The aim of the Nadis is to circulate prana through the body. The Ida and Pingala nadis are often seen as referring to the two hemispheres of the brain. Pingala is the extroverted (Active), solar nadi, and corresponds to the right side of the body, left side of brain. Ida is the introverted, lunar nadi, and corresponds to the left side of the body, right side of brain. The rhythmical breathing and pranayama techniques influence the flow of nadis through the practice of pranayama techniques that purify and develop these two energetic currents. ______________________________________________ Energy Anatomy of the Nadis & the Nervous System The Nadis determine the nature and the quality of the nervous system, with its extensive network of nerves and plexus covering the entire physical body. A healthy nervous system is the secret of vitality and rejuvenation. The nervous system works with the endocrine system to maintain homeostasis and works to adjust thebody’s processes caused by external stimuli by transmitting nerve impulses also known as action potentials. This system is responsible for our perceptions, behaviours and memories and initiates all voluntary movements. _________________________________________________________ The Gross and Subtle Body In Yoga, the subtle body is known as Sukshma Sarira and is found within the gross or physical body. The gross body cannot do anything without the astral body. Every gross centre of the body has its astral centre. Ida, Pingala, and Sushumna Nadis originate from the muladhara chakra – at the anus and the root of the reproductory organs. From there, they separate and proceed into different directions to meet again at the Ajna chakra located at the root of the nose between the eyebrows and approximately 2-1/2 inches into the brain. Ida Nadi emerges from the left side of muladhara and spirals upwards to the spinal cord, passing through each chakra in turn, forming a criss-cross pathway, which terminates at the left side of Ajna chakra and ends up in the left nostril. Pingala nadi emerges from the right side of the muladhara chakra and passes in an opposite to that of Ida, terminating at the right side of the Ajna chakra and ending up in the right nostril. Sushumna nadi is the spiritual channel that terminates at the Sahasrara chakra, at the crown of the head. As a result, this indicates that the gross body and the subtle body have a close relationship with each other. Practically, we can feel the desired effects that are produced through asana, pranayama, and meditation between these two centers. Ida Nadi - Parasympathetic Nervous System The word, “Ida,” means “comfort” and is controlled by the parasympathetic nervous system. It begins and ends on the left side of Sushumna. Ida has a moonlike nature and female energy with a cooling effect. It is also known as the Chandra or moon nadi. “The Ida Nadi starts and ends to the left of the Sushumna, but is also connected with the left testicle in males. It terminates in the left nostril, stimulating the right side of the brain. It is feminine in energy, carries pranic energy and is one of the most important mental nadis. As it nourishes and purifies the body and the mind, it is also called Ganga in Tantric scriptures. When Sushumna is not working, activating the Ida Nadi is the best way to facilitate meditation.” Ida is the introverted (passive), lunar nadi and controls all the mental processes and manages our emotions. When Ida is flowing, the breath will become dominant in the left nostril and the mental energy is dominant. At that time, any kind of mental work may be undertaken. It is like nectar, and gives strength and nourishment to the soul and the body. If Ida flows for a long time, beyond the normal schedule, this signifies some imbalances in the mental processes. Pingala Nadi - Sympathetic Nervous System The word, “Pingala,” means “tawny” and is controlled by the sympathetic nervous system. It begins and ends to the right of Sushumna. Pingala has a solar nature and male energy with a heating effect, said to increase vitality and physical strength. It is also known as Surya or sun nadi and corresponds to the Yamuna River. The Pingala Nadi is also purifying like Ida Nadi, but cleansing like fire. It is activated by the breath in the right nostril where it stimulates the left side of the brain. When Pingala is flowing, the breath will be more in the right nostril and the physical / vital energy is dominant. At that time, any kind of physical work may be undertaken and is responsible for the growth of the body. Pingala coincides with the sympathetic nerves, responsible for the stimulation and acceleration of activities concerned with the external environment and the deceleration of the organs which tend to utilize a lot of energy internally. The sympathetic nerves speed up the heart, dilate the blood vessels, increase the respiration rate, and intensify the efficiency of the eyes, ears, etc. On a physical level, the right channel controls the right-hand side of the body and the left hemisphere of the brain. Sushumna Nadi & Parasympathetic Nervous System The Sushumna nadi is located on the parasympathetic nervous system, which is also known as middle path. The central channel begins in the sacrum and rises along the spinal column, until it reaches the top of the head. When Ida and Pingala nadis are purified and balanced, and the mind is controlled, then Sushumna, the most important nadi, begins to flow. The physical and mental organs function simultaneously; this indicates that the mind is blissful, calm, pure, and balanced. The spiritual energy is in power and time is good for concentration, meditation, and worship. A person, entering this state maintains a still and focused mind. When Sushumna flows, Kundalini awakens and rises through the chakras. In subtle body terms, the Sushumna nadi is the path to enlightenment. At a physical level, this channel coordinates the involuntary or autonomic nervous system activities, such as heart beat, breathing, and reflex. The parasympathetic nervous system, together with the sympathetic nervous systems is responsible for our spiritual evolution and our physical, mental, and emotional balance. Balancing Ida and Pingala All activities are influenced by the flow of these nadis, which alternate approximately every sixty to ninety minutes. When there is a disturbance in the natural cycle, and the appropriate nostril does not open, the biochemistry within the body is said to become imbalanced thereby affecting physical, emotional, and mental state. For example, during sleep, Ida nadi flows. If Pingala flows at night, sleep will be restless and disturbed. It may result in numerous adverse physiological changes, such as hypertension, anxiety, acidity, and ulcers. Likewise, while taking food, Pingala nadi flows. If Ida flows while taking food, the digestive process may be slow, causing indigestion.

Answer 17

Ida, Pingala and Sushumna Ida - means comfort. Parasympathetic - is associated with lunar energy. means "comfort" in Sanskrit. Idā has a moonlike nature and feminine energy with a cooling effect.. It courses from the left testicle to the left nostril and corresponds to the Ganges river. Pingala - associated with sympathetic nervousness system, is associated with solar energy. The word pingala means "tawny" in Sanskrit. Pingala has a sunlike nature, active and masculine energy. Its temperature is heating and courses from the right testicle to the right nostril. It corresponds to the river Yamuna. The Ida and Pingala nadis are often seen as referring to the two hemispheres of the brain. Pingala is the extroverted, solar nadi, and corresponds to left hemisphere . Ida is the introverted, lunar nadi, and refers to the right hemisphere of the brain. Ida nadi controls all the mental processes while Pingala nadi controls all the vital processes. Sushumna, which interpenetrates the cerebrospinal axis, and in swara yoga is associated with both nostrils being open and free to the passage of air. The lunar channel Ida is pale in color and located on the left side. It is associated with feminine attributes, the moon and an open left nostril. The solar channel Pingala is red in color and located on the right side. It is associated with masculine attributes, the light of the sun, and an open right nostril. Sushumna connects the base chakra to the crown chakra. It is very important in Yoga and Tantra in general.

Answer 18

Digestion can be broken down into two groups of organs:- 1. The Alimentary Canal:- alimentary means nourishment, and consists of a continuous tube that extends from the mouth to the anus. Organs of the alimentary canal are:-  mouth  pharynx  esophagus  stomach  small intestine  large intestine  anus 2. The Accessory Organs The accessory organs consist of:-  Teeth  Tongue  Salivary glands  Liver  Gall bladder  Pancreas

Answer 19

Spine Twists and Digestion Spine Twists affect the internal organs of the torso through what B. K. S. Iyengar calls the "squeeze and soak" action. The theory is that twists cleanse the internal organs in much the same way that a sponge discharges dirty water when squeezed and can then absorb fresh water and expand again. The idea is that, when you twist, you create a similar wringing action, removing stale blood and allowing a freshly oxygenated supply to flow in. This theory also aims to increase tone of the gastrointestinal tract (GIT) organs and thereby improving the overall function of digestion including assimilation of food, break down of fats in support of the liver/gall bladder, transport of nutrients and relaxation of the enteric nervous system.

Answer 20

Asana for Digestion Standing Asana Standing asana also promotes the experience of stillness, strength and the feeling of being grounded and present in the body. They aim to improve the function of almost all systems of the body including digestion, circulatory and kidney function, respiration and cardiovascular system. In Yoga, some of the standing postures are restorative and calming, whilst others can be stimulating and invigorating to the whole body-mind. Advanced variations of standing asana that are strenuous improve blood circulation, stimulate digestion and elimination and build heat throughout the body (Tapas) Almost all standing postures are recommended for digestive complaints; these include the basic standing postures such as:  Trikonasana and Parivrtta Trikonasana  Utthita Parsvakonasana  Parivrtta Parsvakonasana  Parivrtta Utkatasana  Parivrtta Anjaneyasana  Virabhadrasana I, II, III  Ardha Chandrasana TWISTS Spine Twists affect the internal organs of the torso through "squeeze and soak" action. The theory is that twists cleanse the internal organs in much the same way that a sponge discharges dirty water when squeezed and can then absorb fresh water and expand again. The idea is that, when you twist, you create a similar wringing action, removing stale blood and allowing a freshly oxygenated supply to flow in. Forward Bends and Digestion Forward bends assist Samana Vayu, the balancing air, which regulates digestion, menstruation, body temperature. Apana Vayu also benefits from the toning action of Baddha Konasana on organs responsible for urination, defecation, ejaculation, menstruation and child birth. Forward bends also innervate the energy around the reproductive glands and digestion. The stomach holds onto the energy of worry and this can be felt and experienced as butterflies in the stomach as a result of the activation of the enteric nervous system. This constant worry and high stress within this part of the body is also linked to disease states such as Irritable Bowel Syndrome, food intolerances and constipation or diarrhoea. Emotionally speaking, the stomach may be associated with a lack of nourishment or over indulgence, not only in food/drink but elsewhere in someone’s life as well. Some forward bends that are beneficial for digestion are Uttanasana, Paschimottanasana, Marichyasana and Janu Sirsasana. Back Bends and Digestion As back bends work against gravity they massage the internal organs particularly in the abdomen such as digestion, liver function, bowel circulation and pelvis thereby toning the organs of digestion. Salabhasana variations e.g. alternate leg and arm raised should be applied first on the right side to increase direction of digestion and thereby increasing motility of nutrition and waste products. Lateral Flexion Postures and Digestion Digestive organs including the ascending and descending colon, liver, pancreas, gall bladder, kidneys, spleen, lungs, cardiovascular, lymphatic and nervous system as well as sodium/potassium balance. Supports conditions such as IBS, Crohns, Ulcerative Colitis, nausea associated with poor digestion, sluggish liver with an inability to synthesis fats, Type II Diabetes, reduces ‘bad’ cholesterol (LDL). As the torso is activated in lateral flexion the energy anatomy of the lungs, kidneys, heart, digestive organs and liver are rebalanced. Inversions and the Digestive System The yogic approach to overcoming constipation is to perform inversions. When in the upright position, stool moving from the ileocecal valve through the ascending colon is moving against the force of gravity and may prove to be difficult. When inverted, it is moving with gravity. The pressing of the stool against the intestinal walls also encourages movement. When inverted, the pressure on the walls stimulates a stronger peristalsis. Variations (such as twists during inversion) are also useful to increase elimination. The liver and digestive system experience healthful stimulation when inversions are practiced. Inversions help to drain the liver of accumulated venous blood and move it back to the heart. When the liver is decongested in this way, the influx of additional oxygenated blood improves digestive function. The kidneys, stomach, intestines, all benefit from inversions. The reverse sense of gravity on the digestive organs increases peristalsis reduces stagnation and thereby relieves symptoms such as constipation. Inversions are essential for inner wellbeing, overall health and healthy digestion. While it may seem counter intuitive to stand on your head when suffering from a stomach ache or flatulence, inversions are essential to rebalance the digestive organs. Inversions are a helpful way to ease up the stress of digestion by reversing the impact of gravity on the intestines. Inversions are also very helpful for constipation. Inversions are defined as any pose where the legs are above the heart. It is best if inversions are held for a length of time- at least for a few minutes and up to 15 minutes. The inversions that are recommended for indigestion are Sirsasana and Salamba Savangasana Savasana for Digestion By taking to rest in savasana, it is a signal to the body to begin the process of letting go. The breath and heart rate return to their natural rhythms and the muscles of the body have a chance to relax completely. When the body is able to fully relax the "relaxation response" is activated, stimulating digestion and giving the immune system a boost and benefiting all the systems of the body including the endocrine and nervous systems. Bandha & Digestion Uddiyana Bandha is an extension of Mula bandha and is basically the activation of Mula bandha along with the contraction of the Transverse Abdominus, the lower fibres of the internal oblique, and the multifidi muscles in the back. This contraction supports and contracts the core. Another way to describe Uddiyana Bandha is by drawing the lower abdomen into the navel.

Answer 21

Asana for Digestion Traditionally speaking and as a rule of thumb each static asana post limbering is held for 5 breaths each side starting with the right side first to aid digestion. All postures must start on the right side of the body to support the movement of digestion Standing Asana Standing asana also promotes the experience of stillness, strength and the feeling of being grounded and present in the body. They aim to improve the function of almost all systems of the body including digestion, circulatory and kidney function, respiration and cardiovascular system. In Yoga, some of the standing postures are restorative and calming, whilst others can be stimulating and invigorating to the whole body-mind. Advanced variations of standing asana that are strenuous improve blood circulation, stimulate digestion and elimination and build heat throughout the body (Tapas) Almost all standing postures are recommended for digestive complaints; these include the basic standing postures such as:  Trikonasana and Parivrtta Trikonasana  Utthita Parsvakonasana  Parivrtta Parsvakonasana  Parivrtta Utkatasana  Parivrtta Anjaneyasana  Virabhadrasana I, II, III  Ardha Chandrasana Spine Twists affect the internal organs of the torso through "squeeze and soak" action. The theory is that twists cleanse the internal organs in much the same way that a sponge discharges dirty water when squeezed and can then absorb fresh water and expand again. The idea is that, when you twist, you create a similar wringing action, removing stale blood and allowing a freshly oxygenated supply to flow in. Forward Bends & Digestion Forward bends assist Samana Vayu, the balancing air, which regulates digestion, menstruation, body temperature. Apana Vayu also benefits from the toning action of Baddha Konasana on organs responsible for urination, defecation, ejaculation, menstruation and child birth. Forward bends also innervate the energy around the reproductive glands and digestion. The stomach holds onto the energy of worry and this can be felt and experienced as butterflies in the stomach as a result of the activation of the enteric nervous system. This constant worry and high stress within this part of the body is also linked to disease states such as Irritable Bowel Syndrome, food intolerances and constipation or diarrhoea. Emotionally speaking, the stomach may be associated with a lack of nourishment or over indulgence, not only in food/drink but elsewhere in someone’s life as well. Some forward bends that are beneficial for digestion are Uttanasana, Paschimottanasana, Marichyasana and Janu Sirsasana. Back Bends & Digestion As back bends work against gravity they massage the internal organs particularly in the abdomen such as digestion, liver function, bowel circulation and pelvis thereby toning the organs of digestion. Salabhasana variations e.g. alternate leg and arm raised should be applied first on the right side to increase direction of digestion and thereby increasing motility of nutrition and waste products. Lateral Flexion Postures & Digestion Digestive organs including the ascending and descending colon, liver, pancreas, gall bladder, kidneys, spleen, lungs, cardiovascular, lymphatic and nervous system as well as sodium/potassium balance. Supports conditions such as IBS, Crohns, Ulcerative Colitis, nausea associated with poor digestion, sluggish liver with an inability to synthesis fats, Type II Diabetes, reduces ‘bad’ cholesterol (LDL). As the torso is activated in lateral flexion the energy anatomy of the lungs, kidneys, heart, digestive organs and liver are rebalanced. Inversions and the Digestive System The yogic approach to overcoming constipation is to perform inversions. When in the upright position, stool moving from the ileocecal valve through the ascending colon is moving against the force of gravity and may prove to be difficult. When inverted, it is moving with gravity. The pressing of the stool against the intestinal walls also encourages movement. When inverted, the pressure on the walls stimulates a stronger peristalsis. Variations (such as twists during inversion) are also useful to increase elimination. The liver and digestive system experience healthful stimulation when inversions are practiced. Inversions help to drain the liver of accumulated venous blood and move it back to the heart. When the liver is decongested in this way, the influx of additional oxygenated blood improves digestive function. The kidneys, stomach, intestines, all benefit from inversions. The reverse sense of gravity on the digestive organs increases peristalsis reduces stagnation and thereby relieves symptoms such as constipation. Inversions are essential for inner wellbeing, overall health and healthy digestion. While it may seem counter intuitive to stand on your head when suffering from a stomach ache or flatulence, inversions are essential to rebalance the digestive organs. Inversions are a helpful way to ease up the stress of digestion by reversing the impact of gravity on the intestines. Inversions are also very helpful for constipation. Inversions are defined as any pose where the legs are above the heart. It is best if inversions are held for a length of time- at least for a few minutes and up to 15 minutes. The inversions that are recommended for indigestion are Sirsasana and Salamba Savangasana Savasana for Digestion By taking to rest in savasana, it is a signal to the body to begin the process of letting go. The breath and heart rate return to their natural rhythms and the muscles of the body have a chance to relax completely. When the body is able to fully relax the "relaxation response" is activated, stimulating digestion and giving the immune system a boost and benefiting all the systems of the body including the endocrine and nervous systems. Bandha & Digestion Uddiyana Bandha is an extension of Mula bandha and is basically the activation of Mula bandha along with the contraction of the Transverse Abdominus, the lower fibres of the internal oblique, and the multifidi muscles in the back. This contraction supports and contracts the core. Another way to describe Uddiyana Bandha is by drawing the lower abdomen into the navel.

Answer 22

How Yoga Benefits Digestion * One of the digestive benefits of yoga is that it restricts the blood flow to certain parts of the body while holding some poses. Once these poses are released, this area of the body is then flooded with blood and thus, oxygen. Oxygen has healing properties and is necessary for proper organ function. * Another major benefit of yoga is practicing pranayama. Prana (breath) stands for 'life force.' Breath alone has healing properties and we forget all too often to breathe with regularity and mindfulness. Simply forcing ourselves to breath into our bellies during certain yoga poses, sends breath and healing to the digestive area. Regular focused breathing can also open up blocked areas of energy in the body- blocked energy, or chi, in the stomach/intestines, is often the cause of digestive problems. As we know, students are recommended not to eat or drink (except water) 2-4 hours prior to asana practice. This is because the energy required by the body to focus on digestion is immense, and practicing asana on a full stomach may also increase the risk of spasm in the smooth muscle tissue. There are only 2 asana that are recommended to aid in peristalsis and increase the function of digestion directly after eating and they are Vajrasana & Virasana. They aim to improve digestion through the vagus nerve and soothe the digestive organs. This can often be seen in an Ashram environment where Sadhaka’s sit in their heels directly after eating to support the digestive process. Little physical activity is experienced for up to 3 hours after each meal.

Answer 23

Energy Anatomy of The Stomach Vital energy flows through the channels in a well-defined circadian rhythm. Prana flows through the stomach channel in the early part of the day, between 7-9am and when prana is deficient here, nausea and vomiting may occur. Samana Vayu is responsible for moving food downwards in order to remove impurities. Worry governs the organs of the stomach and digestion as a whole; it causes the prana to ‘knot’ in body and creates physiological disturbances in this part of the body. We do not see worry but we do see how it affects the digestive organs by causing either constipation or diarrhoea or both during times of IBS.

Answer 24

Lateral Flexion Postures and Digestion Digestive organs including the ascending and descending colon, liver, pancreas, gall bladder, kidneys, spleen, lungs, cardiovascular, lymphatic and nervous system as well as sodium/potassium balance. Supports conditions such as IBS, Crohns, Ulcerative Colitis, nausea associated with poor digestion, sluggish liver with an inability to synthesis fats, Type II Diabetes, reduces ‘bad’ cholesterol (LDL). As the torso is activated in lateral flexion the energy anatomy of the lungs, kidneys, heart, digestive organs and liver are rebalanced.

Answer 25

Inversions and the Digestive System The liver and digestive system experience healthful stimulation when inversions are practiced. Inversions help to drain the liver of accumulated venous blood and move it back to the heart. When the liver is decongested in this way, the influx of additional oxygenated blood improves digestive function. The kidneys, stomach, intestines, all benefit from inversions. The reverse sense of gravity on the digestive organs increases peristalsis reduces stagnation and thereby relieves symptoms such as constipation. Inversions are essential for inner wellbeing, overall health and healthy digestion. While it may seem counter intuitive to stand on your head when suffering from a stomach ache or flatulence, inversions are essential to rebalance the digestive organs. Inversions are a helpful way to ease up the stress of digestion by reversing the impact of gravity on the intestines. Inversions are also very helpful for constipation. Inversions are defined as any pose where the legs are above the heart. It is best if inversions are held for a length of time- at least for a few minutes and up to 15 minutes. The inversions that are recommended for indigestion are Sirsasana and Salamba Savangasana

Answer 26

Granthi and Digestion Granthi literally means ‘knot’ and it is said that the Granthis prevent the flow of prana along the Susumna nadi and therefore impeded the awakening of Kundalini through the Chakras. These locks also correspond to the energy blockages held in the nervous system from our past samskaras that we experience through the journey of our lives. Vishnu Granthi is the second knot and is associated with Manipura (navel) and Anahata (heart) chakra the next obstacle. These two chakras are associated with the sustenance of the physical, emotional, and mental aspects of human existence. Manipura sustains Annamaya Kosha, the physical body, governing the digestion and metabolism of food.

Answer 27

Digestion is the process by which humans break down food into component molecules. Digestion is necessary because the smaller molecules can be absorbed and utilized by the body to build structures and promote vital functions. Food supplies humans with macromolecules like proteins, lipids, and carbohydrates, as well as vitamins and minerals. If this overview catches your interest, you may want to take a course in anatomy and physiology to learn more. MOUTH Breaking Down the Structures of Digestive System The digestive system starts at the mouth. You take in food and drink from your mouth and pass it down to the the rest of your digestive track. The mouth also starts mechanical and chemical digestion of the food Follow the path of food to the stomach. The esophagus is the long tube that connects the mouth to the stomach. When you swallow food, it travels down the esophagus until it reaches the stomach. In the stomach, the food is combined with hydrochloric acid and enzymes that break the molecules down. Recognize that the endocrine system aids in digestion. The endocrine system consists of glands that produce hormones. One of these glands, the pancreas, also aids in digestion. The pancreas produces enzymes that help the body break down proteins and regulate blood sugar. Know where most nutrients are absorbed. The majority of nutrients are absorbed in the small intestine. This organ is broken into three sections: the duodenum, the jejunum, and the ileum. Each section has a unique purpose. In the duodenum, food is mixed with pancreatic juices to be broken down even further for absorption. Most absorption of nutrients takes place in the jejunum. The ileum connects the small intestine to the large intestine. It also absorbs the last bit of nutrients available in the food. Learn how your colon absorbs water. After the nutrients have been extracted from the food mass and absorbed by your body, the remaining waste is saturated with water. This water can be reabsorbed and reused by the body. The absorption of water happens in the large intestine (also known as the colon). Aside from keeping your body hydrated, this process also helps form a solid stool that your body can easily eliminate as waste. Think about how waste leaves the body. A buildup of waste in your body can be toxic. In order to prevent a buildup, your body has to shed the waste left behind after digestion. Waste is moved along the length of the long intestine until it reaches the anus. The anus allows waste to exit the body. The anus is very short. It is usually only about an inch long. Understand how food breaks down into smaller pieces. The first step of the digestive process takes place in the mouth. Your teeth are used to mechanically grind down foods into smaller, more manageable pieces. The smaller pieces provide more surface area for stomach acid to react to. Learn how enzymes are used to break down large molecules. The chemical breakdown of food molecules also starts in the mouth. Your saliva contains enzymes that begin breaking down food molecules while you chew. Once you swallow the food, it encounters more enzymes in the stomach and the duodenum. Some of the most common uses for enzymes are: Breaking proteins into amino acids Breaking down complex carbohydrates into simpler ones Breaking fats into simpler fats Study the absorption of nutrients. Your digestive system absorbs the nutrients that the rest of your body needs. It passes these nutrients into the bloodstream, where they are carried to all of the cells of the body. Most nutrient absorption takes place in the jejunum, the second section of the small intestine. Additional nutrients are absorbed in the third chamber of the small intestine, the ileum. Even still, a very small amount of nutrients can be absorbed in the colon, also known as the large intestine. Study the absorption of water. Once the nutrients have been taken from the food, your body has to prepare the leftover food mass for elimination. The first step is to solidify the the mass. The colon is responsible for absorbing water from the food mass and forming it into solid feces. This also serves to keep your body hydrated Understand how waste is eliminated. Once solid feces has been formed in the colon, it must exit the body. The waste moves the length of the colon until it reaches the anus. At the anus, your body expels the feces.

Answer 28

Digestive system The human body needs energy, to be able to perform all the vital functions that are part of living. The digestive or gastrointestinal system converts the food that we eat into a form that can be processed and used as energy for all the activities carried out by the body. The type of foods that we ingest has an effect on the way that it is processed in the body and the amount of energy that is produced. As food passes through the digestive tract it is broken down, both physically and chemically into a form that can be absorbed into the bloodstream and used by the body for energy. Those particles that are unable to be digested are excreted in the form of faeces. Structure ``` There are two main groups of organs and these are: Gastrointestinal tract (GIT)(also called the alimentary canal) extends from the mouth to the anus. ``` Accessory structures which assist in the mechanical and chemical breakdown of food - these include teeth, tongue and glands lining the GIT Mouth The process of digestion begins in the mouth where food is chewed until it reaches a consistency whereby it can be swallowed. The following accessory structures aid this early stage of digestion: Tongue — a muscle that is covered by tastebuds. It assists the process of chewing and manoeuvres food to a position where it can be swallowed easily. Salivary glands — begin the process of chemical digestion through the secretion of the enzyme, salivary amylase. This enzyme begins the process of breaking down carbohydrates. Saliva also moistens food which helps it to be swallowed more easily. Teeth — break food down mechanically into smaller particles that may be ingested more easily. Pharynx — allows the passage of both food and air. Oesophagus — tube that leads to the stomach. Oesophagus The oesophagus is the tube or gullet connecting the mouth to the stomach. It lies in front of the vertebral column and behind the trachea (breathing tube) and heart. Stomach Food remains in the stomach for 3 to 4 hours. During this time it is further broken down by the muscular churning action of the stomach. Powerful gastric juices are also secreted by the cells of the stomach, contributing to chemical digestion. The food ends up in a semi-liquid form that is called chyme. Intestines Digested material is moved through the intestine via a process of wavelike muscular contractions called peristalsis. The process of digestion is completed in the small intestine. At this stage the nutrients that the body needs are absorbed through the walls of the small intestine. The waste material then moves into the large intestine where water is reabsorbed; thereby changing it into a more solid form, ready to be excreted through the rectum. Liver The liver is a large gland that is divided into four lobes. It carries out many vital metabolic functions such as: manufacturing bile which breaks down fats helping to maintain normal blood glucose levels producing the blood proteins, prothrombin and fibrinogen which have a role in blood clotting storing iron derived from food or the by-product of the breakdown of worn out red blood cells storing vitamins A, D, E & K, that have been extracted from food ingested heat production due to the high amount of metabolic activity; the liver is the main heat procuring organ of the body Gallbladder The gallbladder concentrates and stores bile that is produced in the liver. It then releases the bile when it is needed for digestion after a fatty meal. Pancreas The pancreas is what is called both an endocrine and exocrine gland. It produces pancreatic juices, containing enzymes, which play an important role in the chemical digestion of food. The pancreas also produces the hormones insulin and glucagon directly into the bloodstream, which is termed an endocrine function. The Digestive System performs the following vital activities: Ingestion which involves the taking in of food Digestion which may take two forms: mechanical breakdown of food by chewing and the action of muscles within the digestive tract. chemical breakdown of food by enzymes produced at various stages of the digestive tract. Absorption is where substances pass through the walls of parts of the digestive tract into the bloodstream. 90 % of the absorption of all nutrients takes place in the small intestine. The other 10 % take place in the stomach and large intestines. Elimination is the process by which undigested foods leave the body. Digestion is controlled by the autonomic nervous system. Food moves along the GIT by a wave like motion called peristalsis that breaks down the food mechanically. Food is also broken down chemically by the action of enzymes and bacteria. In the duodenum, food is acted upon by bile that is secreted by the gall bladder, juices from the pancreas and secretions from the wall of the duodenum. Fats are changed to fatty acids and glycerol, carbohydrates to simple sugars and proteins to amino acids. Most of the absorption of nutrients takes place in the ileum through small projections called villi. Any undigested food and water moves into the colon. Movement is slow in this section and it is anywhere from 16-24 hours before waste is evacuated. This evacuation is a reflex action and is called defecation. It occurs as the rectal sphincter responds to a filling of the colon and can be voluntarily inhibited by keeping the external sphincter contracted.

Answer 29

The following list of muscles all contribute to the movement of lateral flexion * Psoas major * Quadratus lumborum * Multifidus * Iliocostalis lumborum * Iliocostalis thoracis * Rotatores * Intertransversarii * Internal & External Obliques * Rectus Abdominus * Transverse Abdominus

Answer 30

General Overview of Lateral Flexing Lateral flexion occurs when one side of the spine lengthens. It is associated with side bending movements on both inhalation and exhalation in yogasana. Lateral movement away from the midline of the body; moving the spine to the side (left or right); the neck moves toward the shoulder. Lifestyle factors such as driving, sitting at a desk for long periods of time and air travel often creates a feeling of restriction in the body Lateral flexion is often referred to as side bending and some of these Yogasana include:- Parighasana (Gate Pose) Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) Parivrtta Upavistha Konasana (Revolved Wide-Angle Seated Forward Bend). In lateral flexion to the right e.g. Parivrtta Janu Sirsasana to the right, the left side of the torso stretches and lengthens, while the right side of the ribs and waist shorten. However, Utthita Trikonasana (Extended Triangle Pose) and Utthita Parsvakonasana (Extended Side Angle Pose) are not considered true side - stretching postures because both sides of the body aim to keep length in both sides of the waist and ribs. List of all Seated and Standing Lateral Flexion Examples of Standing/Balancing Lateral Flexing Asana 1. Utthita Trikonasana – Extended Triangle Pose 2. Utthita Parsvakonasana – Extended lateral angle pose 3. Parivrtta Parsvakonasana – Revolved lateral angle pose 4. Ardha Chandrasana – Half-moon pose 5. Viparita Virabhadrasana – Reverse Warrior 6. Parsva Vrksasana – (Side Bending Tree) Examples of Seated / Kneeling Lateral Flexing Asana 1. Parivrtta Janu Sirsasana – Revolving Head to Knee Pose 2. Parighasana – Gate Pose Fundamental Principles There are considered to be two groups of lateral bends. 1. Those where the torso is bent to the side. (Group 1) 2. Those where one leg abducted and rotated outward. (Group 2) The benefits of the Group 1 postures are:  Increasing strength and stability in the muscles of the spine, ribs, shoulders and pelvis.  Maintain the elasticity of the ribs.  Restore balance to the asymmetry of the shoulders, pelvis and spine.  Massage the lungs and organs of the torso thereby stimulating their function. In these postures the torso is laterally stretched from shoulder to hip. The benefits of the Group 2 postures are:  Stretching the areas of the pelvis, groin, inner thigh and perineum.  Increase circulation to the area of the perineum and stimulate the reproductive organs. These postures are considered as ‘pelvic opening’ as they stretch the pelvis, groin and inner thighs. Anatomy of Lateral Flexion Asana2 Lateral flexion postures aim to lengthen the muscles between the ribs and pelvis, including parts of the lumbar spine, and open the sides of the rib cage, improving rib cage mobility and the expansiveness of the lungs, which improves the function of breathing and therefore enhances pranayama practices. Postures such as Parivrtta Janu Sirsasana where one arm is stretched overhead to reach for the foot, activates and stretches the latissimus dorsi muscle, which extends from the back of the waist to the armpit. The lumbar vertebrae allows significant flexion and extension, moderate lateral flexion (side bending), and minimal degree of rotation. The discs between these vertebrae create a lumbar lordosis (curvature that is concave posteriorly) in the human spine. We have learnt so far that these vertebrae are very robust in construction, as they must support more weight than other vertebrae. When practicing lateral flexing postures, it is important to lengthen the spine as this creates space between the vertebrae. This allows for greater lateral flexion without compromising the intervertebral discs. Abdominal lateral flexion postures engage the internal and external oblique muscles around the waist as well as the quadratus lumborum muscle to allow the spine to bend sideways. The oblique muscles are one part of the muscle group that makes up the abdominal muscles, which also include the Rectus Abdominus and Transverse Abdominus and the obliques assist in spinal rotation. Primarily quadratus lumborum, unilateral contraction of Spinalis muscles (you can feel these contract in your lower-mid spine on the side to which you're bending against resistance) and, to a lesser extent, oblique muscles. The following list of muscles all contribute to the movement of lateral flexion * Psoas major * Quadratus lumborum * Multifidus * Iliocostalis lumborum * Iliocostalis thoracis * Rotatores * Intertransversarii * Internal & External Obliques * Rectus Abdominus * Transverse Abdominus One of the most important muscles stretched during lateral flexion asana is the Quadratus Lumborum (QL). It is positioned in the back of the waist and attaches to the top of the back pelvis and running up to the lowest rib in the spine. At the point of contraction, it pulls the lowest rib and the pelvis closer together. In standing postures, the left QL lifts the left pelvis and leg up away from the floor. In Trikonasana (Triangle Pose) to the right side, the strength of the left QL contracts to support the weight of the torso (pulling the left ribs and pelvis toward each other, minimizing side bending to the right and keeping length in the right waist). The QL can become short and stiff if you regularly spend long hours sitting in chairs, and it can become tight and painful, and even go into spasm, with lower-spine and sacroiliac injuries. In theory, it's a good idea to regularly practice lateral flexion to keep the QL, latissimus dorsi, and rib cage supple and flexible. However, tight hamstrings and adductors (inner thigh muscles that pull the thighs together also impact. That's because these leg muscles attach to the sitting bone (ischial tuberosities) and pubic bone, and when they're tight, they limit the ability of the pelvis to move, which "freezes" the pelvis in an upright position. Ideally in Parivrtta Janu Sirsasana to the right side, flexible adductors and hamstrings on the right allow the pelvis to tip to the right, so when the torso bends over the right thigh, it lengthens out over the right thigh, with the right ribs approaching the right thigh. If the tight hamstrings and adductors have "frozen" the pelvis upright, the right torso compresses down into itself during lateral flexion, which can cause painful pinching in the lower spine and may contribute to arthritis in the lumbar spine long term. Internal Organs activated during lateral flexion Digestive organs including the ascending and descending colon, liver, pancreas, gall bladder, kidneys, spleen, lungs, cardiovascular, lymphatic and nervous system as well as sodium/potassium balance. Physiological Benefits 1. Supports conditions such as IBS, Crohns, Ulcerative Colitis, nausea associated with poor digestion, sluggish liver with an inability to synthesis fats, Type II Diabetes, reduces cholesterol (LDL) 2. Kidneys:- detoxification through skin, lungs and kidneys, overburdened liver resulting in strong reliance of kidney function 3. Breathing:- use of diaphragm, lungs, muscles of the mid spine, how this then effects systemic health through the CVS 4. Elevates low blood pressure through intra-abdominal pressure and therefore stronger lateral flexion postures are contraindicated for pregnancy 5. Spinal Health:- massages the spinal column, decreases scoliosis 6. Decreases stress via the nervous system and adrenals and reduces high cortisol levels in the blood 7. Improves reproductive system 8. Inflammatory disorders decreased with increased movement, flow of blood through the body 9. Lymphatic and immune system is improved through the lymph nodes 10. Endocrine function and the regulation of hormones through the body Holistic and Therapeutic Applications 1. Scoliosis:- Research suggests that addressing the rotational component of scoliosis is vital for improving scoliosis with a focus on utilizing counter rotation and lateral flexion combined with distraction of the spine to attempt to lessen the asymmetries associated with scoliosis. These principles should be applied progressively from standing posture to strengthening exercises to functional movement. 2. Spinal Inflexibility:- Gentle side stretches can help unlock an inflexible spinal column and sometimes the benefits can be felt immediately. The strong torso muscles of the spine and side of the waist are lengthened, helping to loosen up the spine and ease tightness in the lower spine. Stretching the sides of the waist and ribs also recovers the rib cages mobility, helping you to twist and breathe more freely. Breathing in Lateral Flexion In general the breathing in lateral flexion is to inhale to lift and lengthen, exhale to fold and move into the posture or deeper into the posture. When exhaling we should contract the abdominal muscles to control the rotation of the pelvis, lengthen the lumbar spine and fold into the lateral bend. On the inhale, lengthen the spine, draw the rib cage away from the hips; draw the shoulders down the spine to reduce the thoracic curve. Sequencing Lateral Flexing Postures Almost all lateral flexion postures could be sequenced as a part of limbering except the seated twists as these are considered stronger variations of lateral flexion. They can be practiced for longer periods of time in order to open up the muscles along the side of the body. Lateral flexion postures can also be sequenced to neutralise the spine. Bandha and Lateral Flexion Benefits of Mula Bandha in lateral flexion 1. Stimulates pelvic nerves and tones the uro-genital and excretory systems 2. Stimulates intestinal peristalsis and relieves constipation and piles 3. Beneficial for ulcers, prostatitis and chronic pelvic infections 4. Due to its energetic effects this bandha relieves symptoms of depression and rebalances the endocrine system 5. Relieves sexual frustration, suppression of sexual energy and feelings of sexual guilt 6. Particularly beneficial for women who are pregnant and can be practiced as early in the pregnancy as possible to support the bowel and bladder during pregnancy 7. Creates a girdle of support and protection to the lower spine and aims to provide strength to this area Contraindications and Cautions for Lateral Flexion Care must be taken in lateral flexing postures as there is a risk of stress on the sacroiliac, hip and knee joints. This can occur in particular when the standing or kneeling postures are weight bearing or the arms are used as levers to increase the lateral stretch. To avoid this keep the ankle, knee and hip in alignment. Care must be taken with the shoulder joint in postures where there is a need to reach the opposite foot with the hand (Parivrtta Janu Sirsasana). To avoid this keep the extended arm in alignment with the torso. Risks of intervertebral compression are minimised by working with the inhale to lengthen the spine. If an acute spine injury is present and a disc/s is/are swollen or injured it is not advised to over rotate in the lateral flexion. Some specific CI’s are:- 1. Spinal conditions, such as prolapsed disc, muscles soreness/tightness, scoliosis, sciatica, piriformis syndrome 2. Neck conditions:- keep neck supported and determine the most appropriate Drishti for each individual 3. Knee complaints:- use blankets 4. Acute digestive dysfunction 5. Nervous conditions, depressions, heart conditions 6. Hip conditions such as SIJ 7. Parts of the body that have become tight to support injuries in others 8. High blood pressure for stronger lateral flexion postures due to intra-abdominal pressure How to care for the spine during lateral flexion:-  Always move in and out of the stretch slowly whilst incorporating Ujjayi breath. Always move out of the posture the same way you have directed a student to move in  Have the support of the transverse abdominus to take the weight off the lumbar spine  Ensure that the students are not ‘puffing up the chest and flaring the ribs and this may cause tightness of the spinal muscles that you are aiming release  In order to alleviate pressure on the lumbar spine when coming out of the posture, encourage the student to scoop the transverse abdominus (lower abdominals) towards the spine and slightly round your spine into a C shaped curve Energy Anatomy of Lateral Flexing 1. As the torso is activated in lateral flexion the energy anatomy of the lungs, kidneys, heart, digestive organs including the liver and gall bladder are rebalanced as well as compression of the spleen and pancreas, lungs and organs of reproduction 2. Chakras and Nadis:- through spinal flexion, all 7 chakras and the 72,000 nadis are activated 3. Stability created from standing postures, earthed grounded, balance between standing and firm foundation and freeing the upper body with lightness Props Used One way to work with lateral flexion postures for this with lumbar spine injury is to use a bolster or blanket. Ask the student to sit on the right buttock on the floor, with legs folded to the left beside her. Pull the long side of a bolster (flat on the floor) in beside the right hip, and have her lie sideways over the bolster so the right side, between the waist and armpit, will be supported by the bolster. (It's important to support the weight of the torso so the side muscles are relaxing, not contracting.) Bend the lower arm (which supports the head) and leg while stretching the top arm and leg out in line with the torso, as though the spine of the body, top leg, and arm were lined up against a wall. In this position, the pelvis naturally tips to the right and the left waist and ribs are gently lengthening. This gentle stretch is an excellent one to teach to your stiff or injured students. As your students work toward increasing their side-body flexibility, have them continue practicing poses to improve their adductor and hamstring flexibility. They can accomplish this without risking lower-spine strain or injury in poses such as Supta Padangusthasana (Reclining Big Toe Pose) and Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose), with their top foot supported on a chair or ledge.

Answer 31

General Overview of Lateral Flexing Lateral flexion occurs when one side of the spine lengthens. It is associated with side bending movements on both inhalation and exhalation in yogasana. Lateral movement away from the midline of the body; moving the spine to the side (left or right); the neck moves toward the shoulder. Lifestyle factors such as driving, sitting at a desk for long periods of time and air travel often creates a feeling of restriction in the body Lateral flexion is often referred to as side bending and some of these Yogasana include:- Parighasana (Gate Pose) Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) Parivrtta Upavistha Konasana (Revolved Wide-Angle Seated Forward Bend). In lateral flexion to the right e.g. Parivrtta Janu Sirsasana to the right, the left side of the torso stretches and lengthens, while the right side of the ribs and waist shorten. However, Utthita Trikonasana (Extended Triangle Pose) and Utthita Parsvakonasana (Extended Side Angle Pose) are not considered true side - stretching postures because both sides of the body aim to keep length in both sides of the waist and ribs. List of all Seated and Standing Lateral Flexion Examples of Standing/Balancing Lateral Flexing Asana 1. Utthita Trikonasana – Extended Triangle Pose 2. Utthita Parsvakonasana – Extended lateral angle pose 3. Parivrtta Parsvakonasana – Revolved lateral angle pose 4. Ardha Chandrasana – Half-moon pose 5. Viparita Virabhadrasana – Reverse Warrior 6. Parsva Vrksasana – (Side Bending Tree) Examples of Seated / Kneeling Lateral Flexing Asana 1. Parivrtta Janu Sirsasana – Revolving Head to Knee Pose 2. Parighasana – Gate Pose Fundamental Principles There are considered to be two groups of lateral bends. 1. Those where the torso is bent to the side. (Group 1) 2. Those where one leg abducted and rotated outward. (Group 2) The benefits of the Group 1 postures are:  Increasing strength and stability in the muscles of the spine, ribs, shoulders and pelvis.  Maintain the elasticity of the ribs.  Restore balance to the asymmetry of the shoulders, pelvis and spine.  Massage the lungs and organs of the torso thereby stimulating their function. In these postures the torso is laterally stretched from shoulder to hip. The benefits of the Group 2 postures are:  Stretching the areas of the pelvis, groin, inner thigh and perineum.  Increase circulation to the area of the perineum and stimulate the reproductive organs. These postures are considered as ‘pelvic opening’ as they stretch the pelvis, groin and inner thighs. Anatomy of Lateral Flexion Asana2 Lateral flexion postures aim to lengthen the muscles between the ribs and pelvis, including parts of the lumbar spine, and open the sides of the rib cage, improving rib cage mobility and the expansiveness of the lungs, which improves the function of breathing and therefore enhances pranayama practices. Postures such as Parivrtta Janu Sirsasana where one arm is stretched overhead to reach for the foot, activates and stretches the latissimus dorsi muscle, which extends from the back of the waist to the armpit. The lumbar vertebrae allows significant flexion and extension, moderate lateral flexion (side bending), and minimal degree of rotation. The discs between these vertebrae create a lumbar lordosis (curvature that is concave posteriorly) in the human spine. We have learnt so far that these vertebrae are very robust in construction, as they must support more weight than other vertebrae. When practicing lateral flexing postures, it is important to lengthen the spine as this creates space between the vertebrae. This allows for greater lateral flexion without compromising the intervertebral discs. Abdominal lateral flexion postures engage the internal and external oblique muscles around the waist as well as the quadratus lumborum muscle to allow the spine to bend sideways. The oblique muscles are one part of the muscle group that makes up the abdominal muscles, which also include the Rectus Abdominus and Transverse Abdominus and the obliques assist in spinal rotation. Primarily quadratus lumborum, unilateral contraction of Spinalis muscles (you can feel these contract in your lower-mid spine on the side to which you're bending against resistance) and, to a lesser extent, oblique muscles. The following list of muscles all contribute to the movement of lateral flexion * Psoas major * Quadratus lumborum * Multifidus * Iliocostalis lumborum * Iliocostalis thoracis * Rotatores * Intertransversarii * Internal & External Obliques * Rectus Abdominus * Transverse Abdominus One of the most important muscles stretched during lateral flexion asana is the Quadratus Lumborum (QL). It is positioned in the back of the waist and attaches to the top of the back pelvis and running up to the lowest rib in the spine. At the point of contraction, it pulls the lowest rib and the pelvis closer together. In standing postures, the left QL lifts the left pelvis and leg up away from the floor. In Trikonasana (Triangle Pose) to the right side, the strength of the left QL contracts to support the weight of the torso (pulling the left ribs and pelvis toward each other, minimizing side bending to the right and keeping length in the right waist). The QL can become short and stiff if you regularly spend long hours sitting in chairs, and it can become tight and painful, and even go into spasm, with lower-spine and sacroiliac injuries. In theory, it's a good idea to regularly practice lateral flexion to keep the QL, latissimus dorsi, and rib cage supple and flexible. However, tight hamstrings and adductors (inner thigh muscles that pull the thighs together also impact. That's because these leg muscles attach to the sitting bone (ischial tuberosities) and pubic bone, and when they're tight, they limit the ability of the pelvis to move, which "freezes" the pelvis in an upright position. Ideally in Parivrtta Janu Sirsasana to the right side, flexible adductors and hamstrings on the right allow the pelvis to tip to the right, so when the torso bends over the right thigh, it lengthens out over the right thigh, with the right ribs approaching the right thigh. If the tight hamstrings and adductors have "frozen" the pelvis upright, the right torso compresses down into itself during lateral flexion, which can cause painful pinching in the lower spine and may contribute to arthritis in the lumbar spine long term. Internal Organs activated during lateral flexion Digestive organs including the ascending and descending colon, liver, pancreas, gall bladder, kidneys, spleen, lungs, cardiovascular, lymphatic and nervous system as well as sodium/potassium balance. Physiological Benefits 1. Supports conditions such as IBS, Crohns, Ulcerative Colitis, nausea associated with poor digestion, sluggish liver with an inability to synthesis fats, Type II Diabetes, reduces cholesterol (LDL) 2. Kidneys:- detoxification through skin, lungs and kidneys, overburdened liver resulting in strong reliance of kidney function 3. Breathing:- use of diaphragm, lungs, muscles of the mid spine, how this then effects systemic health through the CVS 4. Elevates low blood pressure through intra-abdominal pressure and therefore stronger lateral flexion postures are contraindicated for pregnancy 5. Spinal Health:- massages the spinal column, decreases scoliosis 6. Decreases stress via the nervous system and adrenals and reduces high cortisol levels in the blood 7. Improves reproductive system 8. Inflammatory disorders decreased with increased movement, flow of blood through the body 9. Lymphatic and immune system is improved through the lymph nodes 10. Endocrine function and the regulation of hormones through the body Holistic and Therapeutic Applications 1. Scoliosis:- Research suggests that addressing the rotational component of scoliosis is vital for improving scoliosis with a focus on utilizing counter rotation and lateral flexion combined with distraction of the spine to attempt to lessen the asymmetries associated with scoliosis. These principles should be applied progressively from standing posture to strengthening exercises to functional movement. 2. Spinal Inflexibility:- Gentle side stretches can help unlock an inflexible spinal column and sometimes the benefits can be felt immediately. The strong torso muscles of the spine and side of the waist are lengthened, helping to loosen up the spine and ease tightness in the lower spine. Stretching the sides of the waist and ribs also recovers the rib cages mobility, helping you to twist and breathe more freely. Breathing in Lateral Flexion In general the breathing in lateral flexion is to inhale to lift and lengthen, exhale to fold and move into the posture or deeper into the posture. When exhaling we should contract the abdominal muscles to control the rotation of the pelvis, lengthen the lumbar spine and fold into the lateral bend. On the inhale, lengthen the spine, draw the rib cage away from the hips; draw the shoulders down the spine to reduce the thoracic curve. Sequencing Lateral Flexing Postures Almost all lateral flexion postures could be sequenced as a part of limbering except the seated twists as these are considered stronger variations of lateral flexion. They can be practiced for longer periods of time in order to open up the muscles along the side of the body. Lateral flexion postures can also be sequenced to neutralise the spine. Bandha & Lateral Flexion Benefits of Mula Bandha in lateral flexion 1. Stimulates pelvic nerves and tones the uro-genital and excretory systems 2. Stimulates intestinal peristalsis and relieves constipation and piles 3. Beneficial for ulcers, prostatitis and chronic pelvic infections 4. Due to its energetic effects this bandha relieves symptoms of depression and rebalances the endocrine system 5. Relieves sexual frustration, suppression of sexual energy and feelings of sexual guilt 6. Particularly beneficial for women who are pregnant and can be practiced as early in the pregnancy as possible to support the bowel and bladder during pregnancy 7. Creates a girdle of support and protection to the lower spine and aims to provide strength to this area Contraindications and Cautions for Lateral Flexion Care must be taken in lateral flexing postures as there is a risk of stress on the sacroiliac, hip and knee joints. This can occur in particular when the standing or kneeling postures are weight bearing or the arms are used as levers to increase the lateral stretch. To avoid this keep the ankle, knee and hip in alignment. Care must be taken with the shoulder joint in postures where there is a need to reach the opposite foot with the hand (Parivrtta Janu Sirsasana). To avoid this keep the extended arm in alignment with the torso. Risks of intervertebral compression are minimised by working with the inhale to lengthen the spine. If an acute spine injury is present and a disc/s is/are swollen or injured it is not advised to over rotate in the lateral flexion. Some specific CI’s are:- 1. Spinal conditions, such as prolapsed disc, muscles soreness/tightness, scoliosis, sciatica, piriformis syndrome 2. Neck conditions:- keep neck supported and determine the most appropriate Drishti for each individual 3. Knee complaints:- use blankets 4. Acute digestive dysfunction 5. Nervous conditions, depressions, heart conditions 6. Hip conditions such as SIJ 7. Parts of the body that have become tight to support injuries in others 8. High blood pressure for stronger lateral flexion postures due to intra-abdominal pressure How to care for the spine during lateral flexion:-  Always move in and out of the stretch slowly whilst incorporating Ujjayi breath. Always move out of the posture the same way you have directed a student to move in  Have the support of the transverse abdominus to take the weight off the lumbar spine  Ensure that the students are not ‘puffing up the chest and flaring the ribs and this may cause tightness of the spinal muscles that you are aiming release  In order to alleviate pressure on the lumbar spine when coming out of the posture, encourage the student to scoop the transverse abdominus (lower abdominals) towards the spine and slightly round your spine into a C shaped curve Energy Anatomy of Lateral Flexing 1. As the torso is activated in lateral flexion the energy anatomy of the lungs, kidneys, heart, digestive organs including the liver and gall bladder are rebalanced as well as compression of the spleen and pancreas, lungs and organs of reproduction 2. Chakras and Nadis:- through spinal flexion, all 7 chakras and the 72,000 nadis are activated 3. Stability created from standing postures, earthed grounded, balance between standing and firm foundation and freeing the upper body with lightness Props Used One way to work with lateral flexion postures for this with lumbar spine injury is to use a bolster or blanket. Ask the student to sit on the right buttock on the floor, with legs folded to the left beside her. Pull the long side of a bolster (flat on the floor) in beside the right hip, and have her lie sideways over the bolster so the right side, between the waist and armpit, will be supported by the bolster. (It's important to support the weight of the torso so the side muscles are relaxing, not contracting.) Bend the lower arm (which supports the head) and leg while stretching the top arm and leg out in line with the torso, as though the spine of the body, top leg, and arm were lined up against a wall. In this position, the pelvis naturally tips to the right and the left waist and ribs are gently lengthening. This gentle stretch is an excellent one to teach to your stiff or injured students. As your students work toward increasing their side-body flexibility, have them continue practicing poses to improve their adductor and hamstring flexibility. They can accomplish this without risking lower-spine strain or injury in poses such as Supta Padangusthasana (Reclining Big Toe Pose) and Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose), with their top foot supported on a chair or ledge.

Answer 32

Compression is when the organs are compressed therefor stimulated and flushing is when we twist for example... when we twist we flush out the area with fresh blood and move lymph fluid.

Answer 33

The Hatha Yoga Pradipika The Hatha Yoga Pradipika was written in the 15th Century by Swami Svatmarama, a disciple of Swami Gorakhnath. It is the oldest surviving text on Hatha Yoga and a classic Sanskrit manual. The content of the text was derived from a combination of older Sanskrit texts and Svatmarama’s personal yogic experiences. The text was written in 15th century CE. Many modern English translations of the text are available. The book consists of four Upadeśas (chapters) and 389 stanzas which include information about asanas, pranayama, chakras, kundalini, bandhas, kriyas, shakti, nadis and mudras among other topics. It runs in the line of Hindu yoga (to distinguish from Buddhist and Jain yoga) and is dedicated to Lord Adinatha, aname for Lord Shiva (the Hindu god of destruction and renewal), who is believed to have im-parted the secret of Hatha Yoga to his divine consort Parvati. Shiva Samhita Shiva Samhita or Shiva’s Compendium is written in a way that it is addressed by the God Shiva to his con- sort Parvati. The author of the text is unknown. The Siva Samhita, written in the 17th or 18th century, is considered to be a comprehensive treatise on hatha yoga. It includes 645 stanzas set into five chap- ters and included a large proportion of philosophical information. The Shiva Samhita includes topics such as: * Asana – naming 84 different asana while providing detail of only four asana. * Prana – describes five (5) different types of prana and ways to regulate prana. * Mudras (seals) – of which it describes 11 that are useful in yoga * Meditation * Nadis * Teacher / student relationship. * Bandha (locks) * Obstacles to Yoga * Higher states of Yoga The Vedas History of the Vedas _________________ Principle texts to emerge were the Vedas, the oldest form of Sanskrit literature. The age of the Vedas is still debated. Archaeological evidence dates them back to 3000-2000 years old. Others say 1700- 1100 years old. The Vedic era declined in India around 500BC. It spans the late Bronze and Iron Age. ‘Veda’ means knowledge or wisdom derived from the root ‘vid’ which means to know. The Ve- das are considered ‘apauruseya’ ‘not of human agency’. The content was revealed to the Rishis as mantras (seers who dedicated themselves to the discov ery of the truth). This process of discovery is known as ‘sruti’, meaning heard. The passing on via oral tradition is known as ‘smriti’, meaning to remember. This ‘method’ is known as ‘guru shisyaparampara’, a tradition deeply respected in India. Eg. Hatha yoga began with Krishnamacharya Desikachar/Iyengar/Pattabhi Jois/Indra Devi then you have the thousands of yoga teachers all around the world like Simon Borg Olivier. There are four broad divisions of the Vedas; 1. Samhita 2. Brahmana 3. Aranyaka 4. Upanisad The Four Vedas; were written in the following order; Rig Veda Yajur Veda Sama Veda Atharva Veda Rig Veda The Oldest Veda on which all other Vedas are based. Astronomical references and recent archaeological finds date it as before 4000BC perhaps as early as 12,000BC. Modern scholars date it 1500BC. It is a sacred collection of Vedic Sanskrit hymns of which there are approximately 1,028 and verses 10,500. It contains several mythological and poetical accounts of the origin of the world, hymns praising the gods and ancient prayers for life and prosperity. Yajur Veda – the book of ritual The purpose of this veda was practical in nature in that it described the action to accompany each mantra for the sacrifice. It has approximately 1,984 verses which provided the chants and sacrificial formulas used by the priests. Sama Veda - the book of song - This Veda provided the priest or Saamans with chants and melodies to be used for devotion, contemplation and worship. There are 1,549 verses which have al-most all been taken from the Rig Veda. The verses have how-ever been changed and adapted from those in the Rig Veda so that they can be used for singing. Atharva Veda The Atharva Veda is considered to differ from the others as it combines both Vedic and tantric tradi-tions. There are approximately 6,000 verses within this Veda which provide chants and pray-ers that are thought to help you avoid calamity and disease; the earliest In-dian text which deals with medicine. It also makes some important and profound philosophical obser-vations. The Yugas Yugas are eras within Hindu chronology of which there are four (4) as follows: 1. Satya Yuga an age where virtue reigns supreme and will last for 1,728,000 years. 2. Treta Yuga where virtue predominates, however there is a level of sin and will last for 1,296,000 years. 3. Dwapar Yuga where there are equal levels of virtue and sin and will last for 864,000 years. 4. Kali Yuga where sin predominates, however there is a level of virtue and will last for 432,000. It is believed that we are currently in Kali yuga. _____________________________________________ Mahabharata The Mahabharata, a sanskrit epic, is a part of Hindu ‘history’ and very much a part of Indian culture today. It is considered a treasure trove of information on topics such as mythology, religion, philosophy, ethics, customs, kings and sages. The Mahabharata is sometimes called the ‘Fifth Veda’ or ‘Krishna’s Veda’ and includes 18 books or parvan. The text describes the Kurukshetra War between the Kauravas and the Pandavas and their fates. The Maha- bharata also contains information of a devotional nature including the four ‘goals of life’ 1. Dharma – right action. 2. Artha – purpose. 3. Kama – pleasure. 4. Moksha – liberation. The epic includes a large amount of Yogic philosophy, including tales that are both interesting and instructive. These tales are based on many characters, some of whom are Yogis. With approximately 1.8 million words, it is a lengthy text which by some has been compared in importance to that of the bible, Shakespeare’s works, Homer’s works and the Qua’an. The writing of the text is attributed to Vyasa who is also a character in the epic. An Overview of the Story The story revolves around the struggle for the throne of the kingdom ruled by the Kuru clan and two branches of the family, the Kauravas (100) and the Pandavas (5). The bat- tle for the throne leads to the war of Kurukshetra where the Pandavas are ultimately successful. The story of the battle includes complex themes such as kinship, friendship, family loyalty and duty. The story ends with the death of Krisna, an incarnation of Vishnu and marks the descent into Kali Yuga. The history of the Kurukshetra war is not clear, however it is estimated to have occurred during the Iron Age Bhagavad Gita The Bhagavad Gita, also known as the ‘Gita’ means the ‘Song of the Lord’. It contains 700 verses taken from the Mahabharata. It is often referred to as the ‘manual for mankind’ and has been lauded by people such as Mahatma Gandhi, Aldous Huxley, Albert Einstein and Carl Jung to name a few. It was translated into English in 1785. It is a conversation between Lord Krisna (revered as a manifestation of God, he also represents the em- bodied form of spirit) and Prince Arjuna. On the eve of a great battle, the warrior Ar- juna faces off against relatives and friends in a battle for his kingdom. Conflicted about whether it is right to fight, he turns to Krisna for advice. Krisna coaches him in the princi- ple of yoga in action. His final teaching is “take refuge in me”. The significance of having a war to fight are the challenges that come which we have to face in our every- day lives. It is not an ordinary tale of battle, it is a battle between good and evil, light and dark- ness, a story of conflict within relationships, within oneself. It begins with the word dharma and ends with the word mama. Together they mean ‘my dharma’, my essen- tial nature. This phrase indicates the prime message of the Gita, that the ultimate purpose of life is to realize one’s essential nature. It is crammed with philosophical and practical significance. The theme of the Gita is that an individual’s friend and enemy lie within him. They represent the higher spiritual aspirations and the lower sensual desires. You are advised to conquer your desires and regain your lost glory. Your glory is your essential nature. Your essential nature is the supreme Self within. Not the body, mind or intellect. The paths of Karma, Bhakti and Gnana yoga are explained thoroughly and are given as the means of living every moment in the presence of the Divine. Chapter XII defines the 35 qualities of a Bhakta/devotee of God and chapter XIII the 20 qualities of a Gnani/wise one, elucidating the values which are extremely useful in our practical daily sadhana. Ramayana The Ramayana is an ancient peom written in sanskrit, ascribed to the Hindu sage Valmiki (India’s firstpoet). He was a man well established in the Ultimate Reality, who was expressing through his work, pure Advaita Philosophy, the content of the Upanisads. Along with the Mahabharata, the Ramayana is one of the two great epics in ancient Indian litera- ture. The glory of the poem is that the ideal states of living are expressed, the ideal brother, son, king, enemy, friend and the ideal man living in society. It consists of Seven books with 24,000 verses and 500 songs. It is written in a 32 syllable meter called anustubh. It expresses the teachings of the ancient Hindu sages by presenting the teachings as narra- tive allegory that includes philosophical and devotional aspects. The Ramayana is the story of Rama, an incarna- tion of the Hindu god Vishnu and his wife Sita who is abducted by a demon king, Ravana. It explores aspects of human existence and concepts of ‘dharma’ which means duty, right- eous path, that which is established and firm. Ramayana is often translated as the ‘souls journey’. ‘Rama’ is that which revels in every one of us, the pure light of Consciousness, Atman. Ayana means advancing, going. Ayodhya is the kingdom where Rama was born and in sanskrit it literally means where there is no conflict. Where there is self control, there is no conflict. Rama’s father, Dasaratha has conquered all ten Indriyas (five organs of perception, gnana indri- yas and five organs of action karma indriyas). The significance, this spiritual essence can be re- vealed only when these are conquered. Rama represents the Self, the Sakshi, witness. Sita represents the mind. She was found while her father was ploughing the land. She has no cause. Rama and Sita are married – the Self gets wedded to the mind and the I/separation cannot remain in Ayodhya. So long as Sita was looking ‘up to’ Rama, she was devoted to Rama she never found any difference between Ayodha and the jungle. The mo- ment she looked at the golden deer, this signifies the mind becoming extrovert, looking away from the Self. In Summary; The Ramayana exists at various levels: firstly it has the religious connotation but goes much beyond it. The story was told to groups of people in the family, village and in satsangs. It was also performed on the stage with drama, music and dance. It was a kind of instructional material that sets moral standards for human behaviour at different strata of society under varying circumstances, and demonstrates ideal relationships within the family. It also integrates Rama’s entourage with the ani- mal kingdom in the form of an army of monkeys under that eternal loyalist Bhakta Hanuman, who assumes superman proportions. Ramayana is a link for Hindus all over the world – even the poor indentured labour sent to Mauritius and Fiji carried something of the Ramayana with them, while they had no other worldly possession to take with them. It has perma- nence – it is relevant at all times, in all places and in all ages. It teaches: importance of duty, correct behaviour, parental reverence, piety, friendship, justice, governance, peaceful co-existence between all God’s creatures, the respect and need to preserve the ecological balance and natural order of things. The epic’s appeal lies in the human frailties it ex- plores. It is finally the victory of good over evil. It is the viability of the utopian concept of ‘Rama Rajya”, in which Rama, the perfect and just king ruled over a happy kingdom, free from want and war”. The yoga posture Hanumasana is named after the God Hanuman. The story goes that Laksmana, Ra-ma’s brother is injured during the battle with Ravana’s armies and the only cure is the juice from a specific herb that grows only in the Himalayas. With one single leap, Hanuman is said to have crossed the sea and brought the mountain top upon which this small herb grew. As a result, Lakshmana’s life was saved. ‘Everything that is done should be done in the light of the Divine. One’s whole life must become a continual Yoga’. ________________________________________ Puranas The Puranas are religious texts that include narratives on many things from the history of the uni- verse, cosmology, philosophy, geography, kings, heroes and sages. They are considered important religious text within the Hindu religion and are believed to extend back to the times of the Vedas. The texts normally take the form of stories as if they are being related by one person to another. The stories often focus on a particular deity. Having been written in the form of stories, they are often called an ‘age-old’ narrative where ‘Purana’ means ancient. Traditionally the stories of the Puranas were spread by Brahmin scholars while on their trav- els. As they would travel, they would settle in a chosen temple for a couple of weeks reciting sto- ries from the Puranas. As a result of this the Puranas were important to the ‘common person’. It is in- teresting to note that while many Hindus no longer remember the myths and stories of the Ve- das, they will know the legends of the Puranas. As the Puranas originally existed in oral form, it is difficult to date their origin. It is be- lieved that they were written all over India, however it is Vyasa, who is responsible for the Mahabha- rata that is considered to have compiled the Puranas. Early references to the Pura- nas have been found in the Chandogya Upanishad and the Brihadaranyaka Upanishad. In some cir- cles, the Puranas are referred to as the ‘fifth veda’. The Puranas are considered to have five topics called the Pancha Lakshana. These five topics are: 1. Sarga - the creation of the universe. 2. Pratisarga - secondary creations, mostly recreations after dissolution. 3. Vamśa - genealogy of the gods and sages. 4. Manvañtara -the creation of the human race and the first human be- ings. The epoch of the Manu’s rule, 71 celestial Yu- gas or 308,448,000 years. 5. Vamśānucaritam - the histories of the patriarchs of the lunar and solar dynasties. Of the Puranas, eighteen (18) of the texts are considered to be the most important. These are called the Mahapuranas. Yoga Sutras of Patanjali Patanjali, who is considered to have been an evolved soul (Svayambhu) is estimated to have lived between 500 and 200 B.C. Patanjali has been attributed with three (3) great historic works: 1. The Mahabhasya a work on grammar and the cultivation of the correct language. 2. Charakapratisanskrita, his book on medicine i.e. ayurveda 3. The Yoga Sutras Moksha Academy of Yoga Vinyasa Yoga Teacher Training Course Introduction to the Sacred Texts of Yoga In this text Patanjali describes ways to overcome afflictions that we suffer on a daily basis and the fluctuations of our minds thereby helping in our development of spirit. He laid down a system exploring the full nature of the Self. This system helps you find that within your own Being. They cover all aspects of yoga from a code of conduct through to a vision of the true Self. On a practical level, comprehending and understanding them transforms oneself into a balanced, self-suffi- cient and peaceful person. In the absolute sense you are united with your Godhead within. Some schools of thought attribute Patanjali with identifying all of the teachings about the mind from the Vedas and presenting them within the Yoga Sutras. They comprise 196 aphorisms or ‘sutras’, san- skrit for ‘thread’ and implies that each verse carries a continuous theme linking each sutra to the next. Written in Devangari script each sutra has been concisely and precisely worded to convey the authors meaning. The sutras move from one to the next with clear logic and the use of San- skrit words which have exact meanings. This is intended to minimize confusion and misunderstand- ing. He also puts forward the idea there are four paths; Karma, Bhakti, Gnana and Kriya yoga which all lead to the divine. If we are able to pursue these in accordance with our inner constitution we will reach our innermost Being. The Yoga sutras are divided into four (4) chapters known as padas. 1. Samadhi Pada 2. Sadhana Pada 3. Vibhuti Pada 4. Kaivalya Pada Samadhi Pada Samadhi Pada consists of 51 verses and it is this pada that defines yoga and introduces the concept of con- sciousness (citta vrtti). It is the fluctuations of consciousness that we must overcome to achieve Samadhi (Self realization). To achieve Samadhi, (the final stage at which union with the divine is reached), Patanjali describes those fluctuations which disturb our consciousness. It is the mind in all other states besides still- ness. He also provides ways in which these fluctuations can be overcome. Sadhana Pada Sadhana Pada (one’s spiritual practice) consists of 55 versus. In this pada, the Kleshas (afflictions) are intro- duced. Avidya, the root and source of all afflictions is our spiritual igno- rance. The other four kleshas are egoism, attachment, aversion and clinging to life. It is also in this chapter the Ashtanga Yoga system (the eight fold path) is first presented as a way to over- come the kleshas (covered in a subsequent lecture). Vibhuti Pada Vibhuti Pada (glorious attributes of the Divine) consists of 56 verses. In this pada, the final 3 stages of Ashtanga yoga (the eight fold path) are presented. This pada also describes the siddhis or supernatural powers that one may acquire based on mastery of the practices presented in the Yoga Sutras so far. Kaivalya Pada Kaivalya Pada, the fourth and final chapter in the Yoga Sutras contains 34 verses and dis- cusses the path to kaivalya (eternal emancipation/freedom). As stated by B.K.S Iyengar, “yogic practices lead to a spiritual life; nonyogic ac- tions bind one to the world.” Raja and Ashtanga Yoga1718 Patanjali’s yoga is often associated with both Raja yoga and Ashtanga Yoga. Raja yoga, the ‘royal path’ of yoga is associated with the mind and is concerned with the exploration of the inner world. It is the science of mental discipline that describes methods of allow- ing the mind to be one-pointed and it therefore encompasses all levels of consciousness includ- ing the conscious, subconscious and unconscious layers of being. Raja yoga preceded Hatha Yoga by a number of centuries and many of the well known treatises on hatha yoga were not completed until the 14th Century or later. Many of these works refer to Patanjali’s Yoga Sutras The yoga sutras describe a system of yoga involving eight (8) stages or limbs and includes the following stages;

Answer 34

Summary of the Key Texts of Yoga Below is a summary of the key texts of yoga in approximate chronological order. The dates mentioned are based on the written form of the texts. Earlier versions of the texts existed, but were handed down ver- bally and not in written form. Text Approximate Date Rig Veda 1700 – 1100 BC (3000-2000BC) Sama Veda 1700 BC and later Yajur Veda 1400 – 1000 BC Artharva Veda 1200 – 1000 BC Upanishads 1200 – 500 BC Ramayama 5th -4th century BC Mahabharata 5th -4th century BC Bhagavad Gita 100 BC – 300 AD Puranas 3rd – 16th century AD Yoga Sutras of Patanjali 100 – 500 AD Hatha Yoga Pradipika 15th century AD Gheranda Samhita Late 17th century AD Shiva Samhita 17th or 18th century AD Classic Texts of Hatha Yoga. There are considered to be three classic Hatha Yoga texts. 1. Gheranda Samhita 2. Hatha Yoga Pradipika 3. Shiva Samhita

Answer 35

ENDOCRINE CHAKRA INTEGRATED FUNCTION 7th (White) Spirituality Pineal Gland 7th Crown Lymphatic system, body clock, fear of death/faith, inspiration, selfless service 6th (Indigo) Intuition and Wisdom Pituitary Gland 6th Brow Soul realization, wisdom, peace of mind, conscious living 5th (Blue) Communication Thyroid, Parathyroid & the Hypothalamus - 5th Throat Power of spoken word, creative expression, devotion to self, suffocation of life, involuntary systems (breathing, heart rate) 4th (Green/Pink) Love and Relationships Thymus Gland 4th Heart Slow to mature, fear of rejection, self-acceptance, constant evolution, bridge between dualities, creator of own world, Understanding, group consciousness, being at one with all 3rd (Yellow) Personal Power Pancreas & Adrenals 3rd Solar plexus Change, moodiness, personal power, authority, self-control, transformation, awakening, material world, mastery of physical world, over indulgence, fight/flight 2nd (Orange) Emotional Balance Sexuality Ovaries/testes 2nd Sacral Give/receive, movement, family, in/tolerance, harmony within a group 1st (Red) Root Chakra - Survival and Physical needs

Answer 36

The major glands that make up the human endocrine system include the: Hypothalamus. IVERSIONS Due to the location of the hypothalamus almost all inversions benefit asana such as Sirsasana (headstand), Sasangasana (rabbit pose) Matsyasana (fish pose), Adho Mukha Svanasana (downward facing dog), Prasarita Padottanasana (wide leg standing forward bend), Adho Mukha Vrksasana (hand stand), Nagasana elephant pose), Vrschikasana (scorpion pose), Salamba Savangasana (supported shoulder stand), Halasana (plough pose), Karnapidasana (ear pressing or deaf man’s pose). Pranayama for the Hypothalamus would include Kapalabhati and Nadi Shodhana as well as Jalandhara Bandha, and Yoga Nidra which also benefit the Hypothalamus. ____________________________________________ Pituitary gland. INVERSIONS These would be the same for the hypothalamus however, would also include, Makarasana (crocodile pose), Balasana (pose of the child), Eka Pada Raja Kapotasana (full expression of one foot king pigeon pose), Upavistha Konasana (wide leg seated forward bend). Brahmari and Nadi Shodhana Pranayama also stimulate the pituitary gland. ______________________________________________________ Pineal Gland - INVERSIONS Asana and Pranayama would be the same for the hypothalamus and pituitary gland but would also include our standing and seated forward bends. Other practices would also include, chanting of mantra and japa, and kriyas such as Trataka ______________________________________________________ Thyroid. Asana for the thyroid gland include postures that compress and open the thyroid including yet not limited to Halasana, Salamba Savangasana, Padma Savangasana, Setu Bandha Savangasana, Karnapidasana, Matsyasana. Jalandhara bandha also activate through the thyroid by compressing this gland into the cervical vertebrae. Ujjayi breath works to stimulate the thyroid gland and rebalance the thyroid hormones. ______________________________________________________ Parathyroid. - SAME AS THYROID - due to location ______________________________________________________ Thymus glands. All postures that compress the sternum into the thymus gland increase the function of this endocrine gland. Asana would include Bhujangasana, Ustrasana, Salamba Savangasana, Kapotasana, Matsyasana, Paripurna Navasana, Navasana, Dhanurasana, Urdhva Dhanurasana, Setu Bandha Savangasana. Postures that benefit the thymus gland also include postures that supports the lymphatic system such as inversions and postures that squeeze and increase circulation to the groin and armpits ______________________________________________________ Adrenal Yogasana, Kriya and Pranayama for the Adrenals Asana that stimulate and massage the adrenals include Halasana, Bhujangasana, Dhanurasana, Ustrasana, Salabhasana, Urdhva Dhanurasana. As the adrenals work with the sympathetic nervous system, postures that are restorative and more relaxing to the body would also benefit the adrenals such as the forward bending series including Paschimottanasana, Janu Sirsasana, and Prasarita Padottanasana. Seated and supine twists also nourish the adrenal glands including Jathara Parivrttasana, Ardha Matsyendrasana and Bharadvajasana. Bandha Mula and Uddiyana Bandha in synergy with the breath both aim to support the adrenals during asana practice. Uddiyana bandhas has a specific tonic effect for the water/fire region and especially so for the prostate/ovaries, adrenals, assimilation (lower small intestines), upper lumbar, and kidneys. Pranayama All pranayama practices that relax the sympathetic nervous system in turn work systemically torebalance the adrenals glands. These practices include Samavritti, Nadi Shodhana, Full Yoga Breath, Brahmari and Ujjayi. _____________________________________________________ Reproductive Organs - Yogasana, Kriya and Pranayama for the Gonads Asana that increase circulation of oxygenated blood to the gonads are said to maintain health in the male and reproductive systems. This also includes hip openers such as Baddha Konasana, Upavistha Konasana, Supta Baddha Konasana, Vajrasana, Supta Virasana, Balasana, Paschimottanasana, Janu Sirsasana and Prasarita Padottanasana. As we know that the reproductive systems are compromised during times of stress or high sympathetic function, all postures that relax and restore the whole body from a physiological point of view. Twisting postures also act as a squeeze and soak function to the digestive organs and liver. As we already know, all hormones pass through the liver and therefore by improving the function of the liver and digestion we also increase the health and vitality of the reproductive glands. Mula and Uddiyana bandha also aim to increase circulation of oxygenated blood to these organs as well as increasing the tonicity of the muscles that support these organs. _____________________________________________________ Pancreas Asanas that supports the pancreas include all the standing, supine and seated spine twists as they increase the blood supply, oxygen supply to the organs increasing the efficiency and functioning of this organ. Vajrasana and Virasana are also the only two postures that can practice directly after eating due to their stimulative effects on the whole digestive system via the vagus nerve. Spine twists massage the digestion system including the pancreas that produces and regulates insulin in the blood and therefore may support students with diabetes type I and/or type II. Research studies are showing that insulin levels are decreased after Yogasana Pranayama that increases the function of the pancreas also have a direct relaxing and calming effect on the nervous system which reduces stress levels, helping to regulate insulin production. Bhramari and Bhastrika both have a calming effect on the brain and nervous system. Bhastrika and Kapalabhati Pranayama is revitalizing which in turn increases oxygen levels and reduces carbon dioxide levels in the blood. These pranayama practices increase the strength and tone of the abdominal muscles and diaphragm which in turn increases compression on the internal organs, particularly the pancreas. Mula and Uddiyana bandha also have a stimulative effect on the pancreas and digestive function as a whole.

Answer 37

How is the Endocrine System related to the Nervous System? The nervous and endocrine systems are related in three main areas, structure, chemical, and function. The endocrine and nervous system work parallel with each other and in conjunction, function in maintaining homeostasis, development and reproduction. Both systems are the communication links of the body and aid the body’s life systems to function correctly and in relation to each other. Structurally many of the endocrine systems glands and tissues are rooted in the nervous system, Such glands as the hypothalamus and posterior pituitary are examples of nerve tissues that influence the function of a gland and it’s secretion of hormones. Not only does the hypothalamus secrete hormones into the bloodstream, but it regulates the release of hormones in the posterior pituitary gland. Chemically both the endocrine and nervous system communicate by means of the same transmitters but use them in different ways. An example of this can be seen in the use of Norepinephrine. Norepinephrine functions as a neurotransmitter in the nervous system and as an adrenal hormone in the endocrine system. Functionally the nervous and endocrine systems work hand in hand, acting in communicating and driving hormonal changes. They work in maintaining homeostasis and respond to changes inside and outside the body. Besides functioning in similar manners they work in conjunction. An example of this can be seen in a mother’s release of milk. When a baby sucks the nipple of its mother, sensory cells in the nipple sends signals to the hypothalamus, which then responds by releasing oxytocin from the posterior pituitary. The oxytocin is released into the bloodstream where it moves to its’ target cell, a mammary gland. The mammary gland then responds to the hormones signal by releasing milk through the nipple. Besides working in conjunction with each other, both systems affect one another. The adrenal medulla is under control of the nerve cells, but the nervous systems development is under the control of the endocrine system. The endocrine system mediates the intimate relationship of body and mind, emotions such as fear or rage, love or grief; both reflect hormonal activity and influence it strongly.

Answer 38

The Samhitas (Sanskrit saṃhitā, "collection"), are collections of metric texts ("mantras"). There are four "Vedic" Samhitas: Rig-Veda, - Sama-Veda - Yajur-Veda, - Atharva-Veda - The four parts of each Veda SAMHITA – A collection of hymns and mantras of each Veda BRAHMANA – The second of the four parts of each Veda, brahmanas are rules for pandits, priests with instructions for rituals, sacrifices and yagyas addressed to deities. They contain very interesting and inspiring stories, deep philosophical discussions and details about Yagyas. ARANAKAS - (derived from the word aranya = forest) "Forest debates". Aranyakas are the third part of each of the Vedas. These texts contain esoteric, mystical knowledge, mostly focused on the inner meaning and effect of the Vedic ceremonies. UPANISHADS - Upanishad literally means "To sit at the Master's feet and listen to His words or teachings." The Upanishads form the philosophical and spiritual essence of the Vedas and transmit the highest knowledge about God, the soul and the world, as well as about the importance of ceremonies and sacrifices. They are mostly written in the form of a conversation between a disciple and his teacher (questions and answers).

Answer 39

The thoracic duct, or the left lymphatic duct, is the largest of the body's lymphatic ducts. It collects almost all of the lymph that circulates throughout the body (the remainder is collected by the right thoracic duct); from there, the lymph flows back into the bloodstream. The thoracic duct is a structure roughly sixteen inches long located in the mediastinum of the pleural cavity which drains lymph fluid from everywhere except the upper right quarter of the body above the diaphragm and down the midline (this is collected by the right lymphatic duct). The thoracic duct is the largest lymphatic vessel within the human body, and plays a key role in the lymphatic system. It is also called the left lymphatic duct or the alimentary duct. A large portion of the body's lymph is collected by this duct and then drained into the bloodstream near the brachiocephalic vein between the internal jugular and the left subclavian veins. It transports up to four litres of lymphatic fluid each day. This process is primarily caused by the breathing action and is assisted by the smooth muscle of the duct.

Answer 40

Lateral Flexion Utthita Trikonasana Extended Triangle Pose Utthita Parsvakonasana Extended lateral angle pose Parivrtta Parsvakonasana Revolved lateral angle pose Ardha Chandrasana Half-moon pose Viparita Virabhadrasana Reverse Warrior Parsva Vrksasana Side Bending Tree Parivrtta Janu Sirsasana Revolving Head to Knee Pose Parighasana Gate Pose Back Bends ``` Urdhva Dhanurasana Upward facing Bow or Wheel Bhujangasana Cobra Salabhasana Locust Ustrasana Camel Urdhva Mukha Svanasana Upward Facing Dog Dhanurasana Bow Salamba Sarvangasana Supported Bridge ``` ``` Makrasana - Crocodile Bitilasana Cat/Cow Matsyasana Lord of the fish Dwi Pada Pitham or Setu Bandha Savangasana Bridge Chatus Pitham Table Top Spinx Spinx ``` Forward Bends Baddha Konasana Bound Angle Pose Uttansana Intense Standing Forward Bend Uttitha Trokonasana Extended Triangle Pose Uttitha Parsvakonasana Extended Side Angle Pose Virabhadrasana I, II, III Warrior I, II, III Purvottanasana Upward Plank Supta Padangustasana Reclining hand-to-big-toe pose Paschimottanasana Intense stretch to the west Upavistha Konasana Wide Angle Seated forward bend Prasarita Padottanasana Wide Legged forward bend Utthita Trikonasana Extended Triangle Ardha Uttanasana Standing Half Forward Bend Balasana Child's Pose Apanasana Supine Knees-to-Chest Pose Janu Sirsasana Head to Knee Pose Parivrtta Janu Sirsasana Revolving Head to Knee Pose Eka Pada Rajakapotasana King Pigeon Pose Ardha Baddha Padma Paschimottanasana Half Bound Lotus Forward Bends Ubhaya Padangusthasana Both feet Big Toe Pose Dandasana Staff Pose Trianga Mukhaikapada Paschimottanasana Three Limbs Face one foot Pose Paripurna Navasana Boat Pose Kurmasana Turtle Pose Upavista Konasana Wide Angle Leg STretch Utthita Padangusthasana Hand to big toe pose Purvottanasana Intense Side Stretch Pose Prasarita Padottanasana A,B,C,D Spread Feet Intense Stretch Pose Padangusthasana Big Toe Poe Pada Hastasana Foot to hand Pose Marichyasana III Sage Marichi III Pose Supta Baddha Konasana Reclining Bound Angle Pose Inversion Sarvangasana Supported Shoulder Stand Halasana Plough Viparita Karani Upside Down Seal Surya Namaskar Lecture Tadasana Mountain Urdvha Tadasana or Hasta Tadasana Upward Salute Uttansana Intense Standing Forward Bend Chaturanga Dandasana Four Limbed Staff Pose Adho Mukha Svanasana Downward Facing Dog Utkatasana Chair/ Fierce Pose Virabhadrasana I Warrior I

Answer 41

Nada Yoga Nada Yoga means "union through sound." It is the ancient spiritual art and science of inner transformation through sound and tone. In Nada Yoga, we learn that the source of the sound may be external or internal. The sound may be "gross" or "subtle." That is, it may be "struck" out loud (Sanskrit: "ahat"), as from a voice or musical instrument; or "un struck" and outwardly silent (Sanskrit: "anahat"), arising inwardly as from the subtle currents of energy or prana moving throughout the body. With consistent practice, concentration on carefully selected outer or "struck" sounds will enable the mind to become still & calm. At this point you may begin to become aware of the subtle inner "unstruck" sounds. You might perceive inner sounds that are actually the sounds of your own body: blood pumping, or the electrical energy of nerves and inner ear. Other, deeper, sounds are the "sounds behind the audible sound." It is into this deeper realm that Nada yoga can take you. Some traditions tell us that this subtle, inner sound originates in the "heart chakra of the subtle body," considered the center of unstruck sound. In Nada yoga you concentrate on these finer and deeper sounds, moving from outer to inner realm, moving awareness from outer to inner sounds (Sanskrit: "nadam"), while all the time gently easing your mind into relaxed concentration and focus. This is a highly enjoyable form of meditation and it's relatively effortless: as you meditate, your entire being, every cell and atom and part of you, is being purified and balanced by the sounds that you are focusing on. Remember, whatever you pay attention to, you become. "Where you put your treasure, there you shall also find your heart." Therefore it is very important that you choose positive and enlightening music and sounds for this style of meditation. One easy way to begin a practice of Nada Yoga is to start with beautiful music. You must choose music which sustains a level mood: calming, quiet, maintaining an even loudness and emotion. Whatever you choose, it must be instrumental music - no voices. Voices and words are too "specific" and distracting.

Answer 42

Kirtan and Chanting Kirtan in Sanskrit means to repeat and is call-and-response chanting performed in India's devotional traditions. A person performing kirtan is known as a kirtankar. Kirtan practice involves chanting hymns or mantras to the accompaniment of instruments such as the harmonium. Yogic Chanting Chanting mantras is the yoga of sound. Chanting has been used for centuries as an aid to those who seek to communicate with the Divine Spirit within themselves and the universe. Chanting has the effect of raising the level of vibration of the individual practicing the chant, and it can help the practitioner to be filled with peace, and feel calm and centered. Mantra – Instrument of Thought A mantra is a sound, syllable, word, or group of words that are considered capable of "creating spiritual transformation”. Their use and type varies according to the school and philosophy associated with the mantra. The Sanskrit word mantra also mantram consists of the root man- "to think" (also in manas "mind") and the suffix -tra, designating tools or instruments, hence a literal translation would be "instrument of thought". Mantras were originally conceived in the Vedas. Most mantras follow the written pattern of two line "slokas" although they are often found in single line or even single word form.

Answer 43

Om is a mantra, or vibration, that is traditionally chanted at the beginning and end of yoga sessions. Coming from Hinduism and Yoga, the mantra is considered to have high spiritual and creative power but despite this, it is a mantra that can be recited by anyone. It’s both a sound and a symbol rich in meaning and depth and when pronounced correctly it is actually AUM. Aum actually consists of four syllables: A, U, M, and the silent syllable. The first syllable is A, pronounced as a prolonged "awe." The sound starts at the back of your throat and you stretch it out. You will start feeling your solar plexus and chest vibrating. The second syllable is U, pronounced as a prolonged “oo,” with the sound gradually rolling forward along your upper palate. You'll feel your throat vibrate. The third syllable is M, pronounced as a prolonged “mmmm” with your front teeth gently touching. You will now start to feel the top of your vibrate. The last syllable is the deep silence of the Infinite. As intelligence rises from the deep silence, you have to merge your chant from the ‘M’ to the deep silence. Symbolically the three letters embody the divine energy (Shakti) and it’s 3 main characteristics: (1) creation, (2) preservation and (3) liberation. Why do we chant it? Everything in the universe is pulsating and vibrating – nothing is really standing still! The sound Om, when chanted, vibrates at the frequency of 432 Hz, which is the same vibrational frequency found throughout everything in nature. As such AUM is the basic sound of the universe; so by chanting it we are symbolically and physically tuning in to that sound and acknowledging our connection to all other living beings, nature and the universe. In addition the vibrations and rhythmic pronunciation also have a physical affect on the body by slowing down the nervous system and calming the mind similar to meditation. When the mind is relaxed, your blood pressure decreases and ultimately the health of your heart improves. Finally it is also a way to delineate the time of our practice from the rest of our day and signify that this is a special time in which to care for ourselves and practice being mindful All in all, beginning and/or ending your yoga practicing with AUM helps to connects us to our practice in a deeper way than just with physical postures.

Answer 44

Mantra Japa Mantra Japa was a concept of the Vedic sages that incorporates mantras as one of the main forms of Puja, or worship, whose ultimate end is seen as Moksha/Liberation. Essentially, Mantra Japa means repetition of mantra, and it has become an established practice of all Hindu streams, from the various styles of Yoga to Tantra. It involves repetition of a mantra over and over again, usually in cycles of auspicious numbers (in multiples of three), the most popular being 108. For this reason, Hindu malas (bead necklaces) developed, containing 108 beads and a head bead (sometimes referred to as the 'meru', or 'guru' bead). The devotee performing japa using his/her fingers counts each bead as he/she repeats the chosen mantra. Having reached 108 repetitions, if he/she wishes to continue another cycle of mantras, the devotee must turn the mala around without crossing the head bead and repeat. It is said that through japa the devotee attains one-pointedness, or extreme focus, on the chosen deity or principal idea of the mantra. The vibrations and sounds of the mantra are considered extremely important, and thus reverberations of the sound are supposed to awaken the Kundalini or spiritual life force and even stimulate chakras according to many Hindu schools of thought. Any sloka from holy Hindu texts like the Vedas, Upanishads, Bhagavad Gita, Yoga Sutra, even the Mahabharata, Ramayana, Durga saptashati or Chandi are considered powerful enough to be repeated togreat effect, and have therefore the status of mantra.

Answer 45

Chanting Research There have been medical studies that have shown that performing yoga chants can have positive benefits for the physical body. These studies have shown that when a person chants it can stabilize their heart rate, lower blood pressure, produce beneficial endorphins in the body and boost metabolic processes. Chanting causes the body and mind to relax which helps us both physically, mentally and emotionally in countless ways. Listening to chants can help to soothe your spirit and energize you as you face the challenges of the day. Closing chants are used to bring a meditation session or a yoga class to a peaceful end. A chant can be the thread that ties the positive benefits of the practice from the mat or meditation cushion into everydaylife! Because of Yoga's ancient Sanskrit roots, chants are usually written and performed in Sanskrit, however their meaning is said to be universal, as Sanskrit is the language of the heart. “When we use mantra, it is better to master the vibratory effect in the whole body before meaning is attributed. The single point of focus is the sound itself. Om means Om and Ma is Ma; we are linked directly without the filtering mechanism of the mind.” – Mark Whitwell Chanting or listening to chants while performing yoga poses can help to bring a sense of calm to your mind and it can open your heart which will enhance your enjoyment of your yoga poses. This is traditionally practiced in the Satyananda lineage, particularly to Suriya Namaskar. Chanting is invigorating and energizing to the mind, body and spirit, and it reminds us of our deep and abiding connection to the Divine and each other........Yoga, Yuj, Yoke!!!

Answer 46

Sattvic Diets A sattvic diet is the purest diet and is most suitable for serious practitioners of yoga. This type of diet nourishes the body, calms and purifies the mind and allows us to function at our maximum potential. Eating slowly and mindfully is considered sattvic. Sattvic foods include: cereals, wholemeal bread , fresh fruit and vegetables, pure fruit juices, milk, butter and cheese, legumes, nuts, seeds, sprouted seeds, honey and herb teas Rajasic Diets Rajasic diets include very hot, bitter, sour, dry or salty food. These foods have a tendency to upset the mind / body equilibrium by feeding the body at the expense of the mind. Rajasic foods can over- stimulate the body leading to a restless and uncontrollable mind. Eating too quickly is considered rajasic. Rajasic foods include: hot substances, such as sharp spices or strong herbs, stimulants such as coffee and teas, fish, eggs, salt and chocolate Tamasic Diets A tamasic diet does not benefit the mind or body. This type of diet can deplete prana leading our minds to become ‘clouded’ and leaving us with a sense of inertia. Our resistance to disease is reduced and we can experience emotions such as anger, hatred and greed. Overeating is considered tamasic. Tamasic food includes: meat, alcohol, tobacco, onions, garlic, fermented foods such as vinegar, stale overripe substances

Answer 47

Safe Alignment Focus Points for Lateral Flexing Asana and why? How to care for the spine during lateral flexion:-  Always move in and out of the stretch slowly whilst incorporating Ujjayi breath. Always move out of the posture the same way you have directed a student to move in  Have the support of the transverse abdominus to take the weight off the lumbar spine  Ensure that the students are not ‘puffing up the chest and flaring the ribs and this may cause tightness of the spinal muscles that you are aiming release  In order to alleviate pressure on the lumbar spine when coming out of the posture, encourage the student to scoop the transverse abdominus (lower abdominals) towards the spine and slightly round your spine into a C shaped curve

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Energy Anatomy of Lateral Flexing 1. As the torso is activated in lateral flexion the energy anatomy of the lungs, kidneys, heart, digestive organs including the liver and gall bladder are rebalanced as well as compression of the spleen and pancreas, lungs and organs of reproduction 2. Chakras and Nadis:- through spinal flexion, all 7 chakras and the 72,000 nadis are activated 3. Stability created from standing postures, earthed grounded, balance between standing and firm foundation and freeing the upper body with

Answer 49

Props Used One way to work with lateral flexion postures for this with lumbar spine injury is to use a bolster or blanket. Ask the student to sit on the right buttock on the floor, with legs folded to the left beside her. Pull the long side of a bolster (flat on the floor) in beside the right hip, and have her lie sideways over the bolster so the right side, between the waist and armpit, will be supported by the bolster. (It's important to support the weight of the torso so the side muscles are relaxing, not contracting.) Bend the lower arm (which supports the head) and leg while stretching the top arm and leg out in line with the torso, as though the spine of the body, top leg, and arm were lined up against a wall. In this position, the pelvis naturally tips to the right and the left waist and ribs are gently lengthening. This gentle stretch is an excellent one to teach to your stiff or injured students. As your students work toward increasing their side-body flexibility, have them continue practicing poses to improve their adductor and hamstring flexibility. They can accomplish this without risking lower-spine strain or injury in poses such as Supta Padangusthasana (Reclining Big Toe Pose) and Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose), with their top foot supported on a chair or ledge.

Answer 50

Contraindications and Cautions for Lateral Flexion Care must be taken in lateral flexing postures as there is a risk of stress on the sacroiliac, hip and knee joints. This can occur in particular when the standing or kneeling postures are weight bearing or the arms are used as levers to increase the lateral stretch. To avoid this keep the ankle, knee and hip in alignment. Care must be taken with the shoulder joint in postures where there is a need to reach the opposite foot with the hand (Parivrtta Janu Sirsasana). To avoid this keep the extended arm in alignment with the torso. Risks of intervertebral compression are minimised by working with the inhale to lengthen the spine. If an acute spine injury is present and a disc/s is/are swollen or injured it is not advised to over rotate in the lateral flexion. Some specific CI’s are:- 1. Spinal conditions, such as prolapsed disc, muscles soreness/tightness, scoliosis, sciatica, piriformis syndrome 2. Neck conditions:- keep neck supported and determine the most appropriate Drishti for each individual 3. Knee complaints:- use blankets 4. Acute digestive dysfunction 5. Nervous conditions, depressions, heart conditions 6. Hip conditions such as SIJ 7. Parts of the body that have become tight to support injuries in others 8. High blood pressure for stronger lateral flexion postures due to intra-abdominal pressure

Answer 51

Bandha & Lateral Flexion Benefits of Mula Bandha in lateral flexion 1. Stimulates pelvic nerves and tones the uro-genital and excretory systems 2. Stimulates intestinal peristalsis and relieves constipation and piles 3. Beneficial for ulcers, prostatitis and chronic pelvic infections 4. Due to its energetic effects this bandha relieves symptoms of depression and rebalances the endocrine system 5. Relieves sexual frustration, suppression of sexual energy and feelings of sexual guilt 6. Particularly beneficial for women who are pregnant and can be practiced as early in the pregnancy as possible to support the bowel and bladder during pregnancy 7. Creates a girdle of support and protection to the lower spine and aims to provide strength to this

Answer 52

Breathing in Lateral Flexion In general the breathing in lateral flexion is to inhale to lift and lengthen, exhale to fold and move into the posture or deeper into the posture. When exhaling we should contract the abdominal muscles to control the rotation of the pelvis, lengthen the lumbar spine and fold into the lateral bend. On the inhale, lengthen the spine, draw the rib cage away from the hips; draw the shoulders down the spine to reduce the thoracic curve.

Answer 53

Holistic and Therapeutic Applications 1. Scoliosis:- Research suggests that addressing the rotational component of scoliosis is vital for improving scoliosis with a focus on utilizing counter rotation and lateral flexion combined with distraction of the spine to attempt to lessen the asymmetries associated with scoliosis. These principles should be applied progressively from standing posture to strengthening exercises to functional movement. 2. Spinal Inflexibility:- Gentle side stretches can help unlock an inflexible spinal column and sometimes the benefits can be felt immediately. The strong torso muscles of the spine and side of the waist are lengthened, helping to loosen up the spine and ease tightness in the lower spine. Stretching the sides of the waist and ribs also recovers the rib cages mobility, helping you to twistand breathe more freely.

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Physiological Benefits 1. Supports conditions such as IBS, Crohns, Ulcerative Colitis, nausea associated with poor digestion, sluggish liver with an inability to synthesis fats, Type II Diabetes, reduces cholesterol (LDL) 2. Kidneys:- detoxification through skin, lungs and kidneys, overburdened liver resulting in strong reliance of kidney function 3. Breathing:- use of diaphragm, lungs, muscles of the mid spine, how this then effects systemic health through the CVS 4. Elevates low blood pressure through intra-abdominal pressure and therefore stronger lateral flexion postures are contraindicated for pregnancy 5. Spinal Health:- massages the spinal column, decreases scoliosis 6. Decreases stress via the nervous system and adrenals and reduces high cortisol levels in the blood 7. Improves reproductive system 8. Inflammatory disorders decreased with increased movement, flow of blood through the body 9. Lymphatic and immune system is improved through the lymph nodes 10. Endocrine function and the regulation of hormones through the body

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Internal Organs activated during lateral flexion Digestive organs including the ascending and descending colon, liver, pancreas, gall bladder, kidneys, spleen, lungs, cardiovascular, lymphatic and nervous system as well as sodium/potassium balance.

Answer 56

Anatomy of Lateral Flexion Asana Lateral flexion postures aim to lengthen the muscles between the ribs and pelvis, including parts of the lumbar spine, and open the sides of the rib cage, improving rib cage mobility and the expansiveness of the lungs, which improves the function of breathing and therefore enhances pranayama practices. Postures such as Parivrtta Janu Sirsasana where one arm is stretched overhead to reach for the foot, activates and stretches the latissimus dorsi muscle, which extends from the back of the waist to the armpit. The lumbar vertebrae allows significant flexion and extension, moderate lateral flexion (side bending), and minimal degree of rotation. The discs between these vertebrae create a lumbar lordosis (curvature that is concave posteriorly) in the human spine. We have learnt so far that these vertebrae are very robust in construction, as they must support more weight than other vertebrae. When practicing lateral flexing postures, it is important to lengthen the spine as this creates space between the vertebrae. This allows for greater lateral flexion without compromising the intervertebral discs. Abdominal lateral flexion postures engage the internal and external oblique muscles around the waist as well as the quadratus lumborum muscle to allow the spine to bend sideways. The oblique muscles are one part of the muscle group that makes up the abdominal muscles, which also include the Rectus Abdominus and Transverse Abdominus and the obliques assist in spinal rotation. Primarily quadratus lumborum, unilateral contraction of Spinalis muscles (you can feel these contract in your lower-mid spine on the side to which you're bending against resistance) and, to a lesser extent, oblique muscles.

Answer 57

General Overview of Lateral Flexing Lateral flexion occurs when one side of the spine lengthens. It is associated with side bending movements on both inhalation and exhalation in yogasana. Lateral movement away from the midline of the body; moving the spine to the side (left or right); the neck moves toward the shoulder. Lifestyle factors such as driving, sitting at a desk for long periods of time and air travel often creates a feeling of restriction in the body and lateral flexion postures provide a wonderful opportunity to stretch out and loosen the spine and torso. However whilst lateral flexion postures feel great to an experienced yoga practitioner, students who are new to Yoga are beginners are less flexible often find them quite challenging with little enjoyment. This inflexibility then leads to students forcing their bodies into lateral flexion causing injury most commonly to the lower spine.

Answer 58

Mantras from the Vedas / Upanisads Gayatri Mantra13 Rig Veda (3.62.10) This is considered one of the most universal of all Hindu mantras, invoking the universal Brahman as the principle of knowledge and the illumination of the primordial Sun. Aum Bhūr Bhuva Svaha (Aum) Tat Savitur Varenyam Bhargo Devasya Dhīmahi Dhiyo Yo Nahah Prachodayāt, (Aum) ____________________________________ Sahanaa Vavatu Chant Taittiriya Upanishad 2.2.2 Aum. Sahana vavatu sahanou bhunaktu Sahaveeryam karavavahai Tejasvinavadhitamastu Mavid visha vahai hi Aum Shanti.. Shanti.. Shantihi. Pratah smarami hrdi samasphuradatmatatvam Satchitsuckam paramahamsagatim turiyam yat swapnajagarasushuptamaveti nityam Tatbrahma nishkalamaham na ca bhutasanghah Lead me from ignorance to truth16 Bṛhadāraṇyaka Upaniṣad 1.3.28 Asato mā sad gamaya Tamaso mā jyotir gamaya Mṛtyormā amṛtam gamaya Aum śānti śānti śāntiḥ From ignorance, lead me to truth; From darkness, lead me to light; From death, lead me to immortality Aum peace, peace, peace Four aphorisms belonging to the Upanisads. The sages instilled the knowledge of the supreme Self through these aphorisms known as mahavakyas. They indicate the ultimate unity of the individual (Atman) with God (Brahman). 1. Prajnanam Brahma: Consciousness is Brahman 2. Tat tvam asi: That thou art 3. Ayam Atma Brahma: This Self is Brahman: 4. Aham Brahma asmi: I am Brahman17

Answer 59

General Overview of Back Bends Bending backwards turns the body out to face the world; they are stimulating and often referred to as extroverted postures. Backbends can move blocked energy through all the chakras, shift this energy, leaving the mind clear and focused. Often backbends leave students feeling invigorated, empowered and free and to move beyond the boundaries in the mind. They expand the chest and encourage deep inhalation and are associated with the attitude of embracing life. Back bends are considered to be dynamic postures, as they move against gravity and therefore require strength and energy to execute. Energy Anatomy of Back Bends According to Asana Pranayama Mudra Bandha (APMB) ‘those who have difficulty in bending backwards may be frightened to face life or give of themselves with love’ (p 194). Looking at the subtle body, back bends open Anahata chakra, relating to love for self and others, as well as Manipura chakra – relating to personal power. Although they can be initially very challenging, practicing backbends can help to increase energy and counteract depression, as well as breaking down ‘body armor’. If at any moment, pain or discomfort is experienced, come out of the asana. Back bends are also associated with the emotion of ‘bending over backwards’ to please others and therefore find it difficult to perform back bends physically. Those who tend to find back bends challenging may also be fearful of facing life head on and are more commonly instinctively based on past experience held within the nervous system and may manifest as a harsh exterior. Back bends impact the body on a deep yet subtle level to the mental and physical bodies and help to let go of past belief that no longer serves positively. On a pranic level, postures such as Bhujangasana rebalance the energy through svadhisthana, manipura, anahata and visshuddi chakra and helps to release blocked or long held onto emotions. On a subtle level, back bends increase the action of Jathari Agni and as the abdominal muscles receive a stretch, as does the digestive system, stimulating Samana Vayu located at the navel. Jathari agni, the gastric fire, responsible for digesting food eaten by correlating hydrochloric acid in the stomach and the digestive enzymes and juices secreted into the stomach, duodenum and the small intestines. If digestive agni is low and the capacity is impaired, one may experience pain, discomfort, feeling of heaviness or gases gurgling, constipation or loose stools.

Answer 60

While the front of the body is being stretched in backbends, (specifically the thighs, front groins, belly, chest and armpits), our attention should continually be focused on the posterior side of the body. On an anatomical level, back bends aim to stretch and release the muscles of the chest allowing circulation to flow freely to the heart and lungs. During back bends, the thymus is pressured by the sternum, and then released which aims to support and increase immune function. The nervous system is stimulated, building heat and increasing metabolism. The Nervous system benefits, as Cerebral-Spinal fluids are pumped (since the body is usually in a forward bend) this can result in a clearer feeling mind, and benefits all the Nadis. Back-bends stimulate the lymphatic system, pumping lymphatic fluids, by opening the chest, armpits and groin where lymph nodes and glands are located. The kidneys and adrenals are squeezed, further enhancing this cleansing action, while releasing adrenaline from the adrenal glands. Many students often feel uncomfortable or encounter fear towards or whilst practicing back bends. This is one of the reasons strong back bends are usually not taught to beginners however gentler back bends such as Makrasana can begin the explorative process of back bending as part of the asana sequence. According to B.K.S. Iyengar back bends energize and invigorate the body by opening the chest. They build strength in the wrists, arms, legs, buttocks and spine and stretch the abdomen, hips, thighs, shoulders and chest. Backbends are one of the most challenging asana groups. They require the spine to be in full extension which is a position rarely performed in everyday life. Understanding the anatomy of the lumbar spine and sacrum can add a dimension of "intelligence" to backbends that can also act to prevent injury. See Moksha The backward bending asanas energize, refresh and invigorate the body, opening the chest, encouraging inhalation, which is why these postures are associated with embracing life. They are often dynamic postures which move to counter gravity and therefore build energy and strength, especially in the wrists, arms, legs, buttocks and spine whilst stretching the front of the abdomen, hips, thighs, shoulders and chest.

Answer 61

The Holistic Benefits & Therapeutic Application of Back Bends 1. The spinal nerves are nourished which thereby enhance the function of the nervous and endocrine systems as a whole including organ function 2. Impure blood tends to accumulate in the back of the body where circulation is at its most sluggish therefore back bends facilitate the circulation, purification and enrich the blood in this region 3. As back bends work against gravity they massage the internal organs particularly in the abdomen such as digestion, liver function, bowel circulation and pelvis thereby toning the organs of reproduction 4. Therapeutic for menstrual disorders due to increased circulation to the pelvic region 5. According to B.K.S. Iyengar, back bends elevate mood and alleviate the symptoms of mild depression 6. B.K.S. Iyengar also recommended back bends such as Bhujangasana for prolapsed discs however must be taught under strict supervision by an experienced Yoga Teacher 7. Back bends tone the ovaries and uterus and alleviates menstrual and other gynecological disorders 8. Stimulates appetite and alleviates constipation and particularly beneficial for the liver, gall bladder and kidneys 9. Massage the adrenal glands and thyroid glands (back bends with increased throat compression) 10. Back bends increase heart rate due to the compression of the sternum and increased pressure within the chest cavity and thereby increases cardiovascular function 11. Respiratory system is enhanced by deepening the breath thereby expanding the alveoli and increasing the expulsion of carbon dioxide and increasing oxygen uptake and therefore therapeutic for those with breathing difficulties such as asthma. 12. Increases strength in the musculature of the lumbar spine and therefore increases support for the lumbar vertebrae and intervertebral discs 13. Salabhasana variations e.g. alternate leg and arm raised should be applied first on the right side to increase direction of digestion and thereby increasing motility of nutrition and waste products 14. Pronated back bends such as Bhujangasana and Salabhasana stimulate the entire autonomic nervous system particularly the sympathetic nervous system 15. Strong backbends such as Setu bandha Savangasana massages and compresses the thyroid gland therefore increases metabolism and liver function through T3 & T4 hormones 16. Although Pronated back bends are contra-indicated for women who are pregnant, postures such as Setu Bandha Savangasana have been used therapeutically for women whose baby is in the breech position and must only be taught by experienced and advanced Yoga Teachers 17. Excellent for symptoms of chronic fatigue and adrenal exhaustion due to their effects on the endocrine and nervous systems 18. Practising higher back bends and chest opening postures such as Urdhva Dhanurasana helps, in exhaling during asthma attacks 19. Back bends increase the function of the immune system by encouraging the sternum to massage the Thymus gland and regulates white blood cell production 20. Back bends can be incorporated into a Private Practice for individuals diagnosed with hypotension however must be treated for their individual symptoms

Answer 62

Anatomy of Back Bends On a physical level back bends stretch the abdominal muscles and strengthen the muscles of the spinal column which acts as a preventative for disc injuries and other spinal conditions. As a result of this increased strength through the spinal muscles that supports the spine correct postural alignment is improved. Muscular weakness of the spine has recently been associated with generalized ‘back ache’ and spinal disorders such as prolapsed discs, osteoarthritis and sciatica. This muscular weakness then increases the pressure on the surrounding joints and ligaments. Back bends can work to support postural and neuromuscular imbalances of the vertebral column and as with all asana, it is imperative that these set of postures be practiced with correct alignment and with synchronization of the breath. A stiff or rigid spine interferes with all nervous impulses sent from the brain to the body and vice versa.

Answer 63

Contra-indications & Cautions for Back Bends 1. Digestive complaints such as peptic and duodenal ulcer, hernia and IBD such as ulcerative colitis and Crohns disease in their acute phase 2. Students with high blood pressure should work with more gentle variations of back bends due to the increased abdominal pressure 3. Strong back bends should not be practiced late at night due to the stimulative effects on the adrenal glands and sympathetic nervous system 4. Back bends in the Pronated position must be avoided during pregnancy as well as strong supine back bends that tire the body easily and put pressure on the venous circulation of blood 5. Back bends such as Urdhva Dhanurasana should be avoided if students have carpal tunnel syndrome, arthritis in the wrists or weak wrists 6. Acute disc prolapse to the lumbar spine e.g. L5 S1 7. Heart conditions such as coronary thrombosis 8. Do not practice back bends with acute sciatica due to increased lumbar compression 9. Pregnant students should avoid backbends or any other postures that may compress the uterus or overstretch the abdominal muscles.

Answer 64

Back Bends and Spinal Alignment Back bending is an unusual position for the spine, and should be approached very gently by people with spinal injuries and/or pain with the guidance of a remedial yoga teacher. It is also not recommended to practice Urdhva Dhanurasana when menstruating, pregnant, very tired, suffering from high or low blood pressure, carpal tunnel syndrome, headache or heart problems. A gentler back-bend, such as Setu Bandha Savangasana, or a supported back bend (e.g. reclining over a bolster) may be more suitable. Practicing back bends without proper alignment and with an existing lumbar/sacral spine injury can exacerbate symptoms of the injury. The lumbar spine at L5, the lowest vertebra, forms a joint with the top of the sacrum; this joint is particularly vulnerable to injury during back bends. To maximize the benefit and minimize potential discomfort in backbends, the pelvis and lumbar spine must be positioned in a way that lengthens the lower spine and opens the groins. To prevent compression in the lumbar spine, the pivot point in the backbend must be the bottom or apex of the sacrum, not the base. Many yogis mistakenly pivot from the base which compresses the vulnerable joint between the sacrum and L5 and can cause discomfort by pinching muscles and ligaments in the lumbar area including compression of the sciatic nerve. The Breath in Back Bends Typically the breath is exhaled during descending movements and movements that open the back of the body. Working with the breath can help us feel calm via the nervous system and help students to move into backbends safely. The inhalation is used to lengthen out of the lumbar spine, which then strengthens the legs and opens the chest. The exhalation softens the musculature of the body and therefore allows the body to move deeper into the posture. The breath is a good indicator that adjustment is needed, as is knees that are rolling in or out, an over-extended lower spine, and obviously the facial expression and body language of the student. When an advanced student is comfortable in this asana, variations like leg raises, or straightening the legs could be introduced. This is a wonderful action to call upon in any backbend. When you are able to lengthen the lower spine by tugging the back of the pelvis down with your hamstrings, the front body becomes more available to lengthen and open. If you struggle with the comfort of your lower spine in backbends, however, you may still find the most comfort by continuing to stabilize and lengthen the lumbar spine at least partially through the contraction of your abdominal muscles. This is supported by conscious Ujjayi breath and allows the body to let go and move deeper into each variation.

Answer 65

Props Used 1. Straps can be used to stabilize the shoulders in Urdhva Dhanurasana 2. Bolsters can be used in Pre Natal Yoga to elevate the spine to 45° 3. Ankles of another student/teacher can be used to support a student to lift into Urdhva Dhanurasana 4. A strap can be used around the ankles if the student has tight shoulders and unable to reach the feet in Dhanurasana 5. Placing the thighs against the wall in the Ustrasana encourages the student to keep the hips in line with the knees reducing risk of pulling the hips back

Answer 66

Sequencing Back Bends Back bends are taught towards the end of asana practice due their intense heating quality and are usually sequenced as part of the floor series 3⁄4 of the way through a practice. Backbends are often given to students as a prescription for depression whereas forward bends as a prescription for anxiety. Due the heating quality in back bends it is imperative that you do not counter balance forward bends with back bends but instead introduce a spine twist to neutralize the spine. Gentle back bends can be incorporated into a vinyasa sequence to warm the lumbar spine such as the Jivamukti Surya Namaskar A sequence. Morning practice is often best for back bends as they are invigorating and increase the feeling of energy in the body. As a result it is not recommended that strong back bends be practiced late at night. The Iyengar method suggests that back bends only when supported have a cooling effect on the body. Also ensure that after back bends such as Setu Bandha Savangasana, it is important to first take the feet to the floor and let the knees naturally come together to release through the spine and pelvic bowl. You can then move into the Salamba Savangasana series. For those with lumbar spine complaints or injuries, they may naturally want to draw the knees into the chest into Apanasana; however this is not technically allowing the spine to experience the back bend and is instead creating a forward bending sensation through the spine. This is a great reminder that we must work with each student individually based on their needs and a rule of thumb does not always apply. Active back bends exert strong work on your body and you need a plan to bring your body back into a neutral mode and then down from there to the point of relaxing in Savasana. A good pose to begin warming down from active back bends with is Adho Mukha Svanasana with your hands and feet placed wider than you usually have them. A wide Adho Mukha Svanasana after backbends fills out your back and softens your kidney area. However, remember to keep your lumbar spine relatively convex now in Adho Mukha Svanasana to relax it as you don't want to accentuate any concave curve there as you might do in this pose under other circumstances as you are recovering from back bends and you need to respect thework your back has done.

Answer 67

General Reproductive Precautions in Back Bends Back bends are not recommended for students during manic episodes associated with manic/severe depression or bi-polar due to their stimulative effects and it is recommended that standing postures replace back bends to encourage a grounding sensation in their practice. It is also important to be conscious of fluctuating hormone levels that impact on a student’s range of flexibility. When the body is supple, flexibility is greater however at other times back bends can feel more challenging and the student may feel less flexible and may even experience stiffness in the major joints. This may require patience and further limbering to warm the body more deeply such as Suriya Namaskar B and other heating standing postures.

Answer 68

Back Bends and Immune Function Asana that increases the function of the thymus gland specifically include back bends such as Setu Bandha Savangasana, Bhujangasana, Urdhva Dhanurasana, and Salabhasana. This is partly due to the location of this gland and back bends draw the sternum deeper into the body. Furthermore, as the Thymus gland is part of the Endocrine System, all asana increase the function of this system overall and therefore other postures/vinyasa also contributes to supporting the immune system.

Answer 69

Back Bends and the Spleen From our experience of understanding the body so far we know that the body works systemically and no system works entirely on their own without the support of another. Almost all asana aids in massage the spleen in some way however spine twists (left side); forward bends, lateral flexion (left side) back bends and inversions would be the most therapeutic partly because of the location of the spleen being in the higher abdominal area on the left side directly under your ribcage. As a result stronger pranayama practices would also benefit the spleen, such as Kapalabhati and Bhastrika.

Answer 70

Anatomy of Salabhasana 1. Postures such as Salabhasana strengthens the muscles that arch the spine including the erector spinae along the length of the spine, quadratus lumborum in the lower spine, lower trapezius spanning the upper spine, the gluteus maximus and the hamstrings. This prepares the body for back bends that create greater extension of the spine such as Urdhva Dhanurasana or Ustrasana 2. The gluteus maximus extends the hips and tilts the pelvis downward 3. Hamstrings extend the hips up and out, and lifts the knees 4. The adductors along the inside of the thigh stretch the hips and draw the knees together 5. The quadriceps straighten the knees 6. Erector spine arches the spine and the lower trapezius draws the shoulders back into the body 7. Posterior deltoids draw the shoulders towards the spine and the triceps straighten the elbow 8. The pectoralis major and minor aid to open the chest forward and upward

Answer 71

Anatomy of Urdhva Mukha Svanasana 1. Back bends such as Urdhva Mukha Svanasana is part of the Surya Namaskar A & B series which aims to opens the chest and strengthen the spinal extensors along the spine 2. The triceps straighten the elbows whilst the deltoids draw the shoulders back, opening the chest and stretching the upper portion of the pectoralis major 3. The Infraspinatus and Teres Major turn the shoulders outwards to open the chest 4. Lower trapezius draws the shoulders away from the ears 5. Lower pectoralis major lifts the chest 6. Gluteus muscles extend the hips, and tilt the pelvis downward 7. Gluteus medius and tensor fascia lata combine to turn the hips inward 8. Quadriceps firmly contract to straighten the knees 9. Tibilias anterior along the front of the shin presses the tops of the feet to the floor

Answer 72

Anatomy of Ustrasana 1. Ustrasana is considered to be a more advanced back bend and is designed to open the chest and extend the shoulder joint 2. Rhomboids which connect the spine and shoulder blades work with the lower and middle trapezius to draw the shoulders back 3. The pectoralis minor in the upper chest lifts the rib cage and the posterior deltoids extend the upper arm 4. The triceps straighten the elbows and the wrists extend 5. The gluteus maximus straightens the hips 6. The adductors in the inner thighs straighten the hips and draw the thigh bones towards the body 7. Tensor fascia lata and the gluteus medius turn the thigh bones inward which counteracts the gluteus maximus that aims to turn the thighs outwards 8. Quadriceps partially straighten the knees to bring the thigh bones to a right angle to the floor 9. The gastrocnemius and soleus muscles bend the ankles away from the shins (plantar flexion) 10. Psoas and quadratus lumborum surround and protect the lumbar spine in the full version of this posture with the hands on the feet.

Answer 73

Anatomy of Dhanurasana 1. In Dhanurasana, the posterior deltoids located at the back of the shoulders and the triceps at the back of the upper arm aim to extend the elbows allowing the hands to grip the ankles. The biceps bend the elbows, and create the string/bow effect through the hands and ankles. Note that in Dhanurasana, the feet pull on the hands vs. hands pull the feet. 2. The trapezius and the rhomboids (between the shoulder blades) draw the shoulders back and opens the chest 3. The hamstrings along the back of the thigh bend the knees and bring the ankles to the hands 4. The Quadriceps straighten the knees and therefore tighten the bow whilst the buttocks work to extend the hips 5. The erector spinae and quadratus lumborum arch the spine 6. The Rectus Abdominus creates the airbag effect and therefore compresses the abdominal organs against the spine whilst softening the lumbar spine

Answer 74

Anatomy of Urdhva Dhanurasana 1. Creates a back bend with the shoulders fully flexed over the head which differs from Dhanurasana in which the shoulders extend away from the torso which means that other muscle groups are working and stretching particularly around the shoulder girdle 2. Triceps straighten the elbow, and the Infraspinatus and teres minor turn the shoulders outwards 3. Upper trapezius elevates the shoulder girdle 4. Middle trapezius and rhomboids connected to the spine and scapula draws the shoulder blades towards the midline 5. Lower trapezius draws the shoulders away from the neck 6. Wrist extensors along the forearms bends the wrists towards the forearm 7. Erector Spinae arches the spine 8. Quadratus lumborum works with the psoas to stabilize the lower spine 9. Rectus Abdominus which flows from the chest to the pubic bones, contracts lightly to obtain the abdominal airbag effect which adds more protection to the lumbar spine 10. Gluteus maximus in the buttocks and the hamstrings extend the hips 11. Tensor fascia lata (along the outside of the hip) and the gluteus medius turn the hips and the thigh bones inwards 12. Adductors straighten the knees and the gastrocnemius and soleus press the feet down and ground the posture

Answer 75

Sequencing Lateral Flexing Postures Almost all lateral flexion postures could be sequenced as a part of limbering except the seated twists as these are considered stronger variations of lateral flexion. They can be practiced for longer periods of time in order to open up the muscles along the side of the body. Lateral flexion postures can also be sequenced to neutralise the spine.

Answer 76

How Does Stress Affect Our Reproductive System? Stress in women disrupts the hormonal communication between the brain, the pituitary, and the ovaries interfering with both the maturation of an egg and the ovulation process. Stress can Lead to Infertility – This, in turn can lead to increased stress leading to a vicious circle. Stress can accumulate over a long period of time and has long and short term effects on all systems of the body and has a direct relationship with infertility. Stress can reduce fertility by its effect on the hormones and reproductive organs. The resultant failure to conceive creates further stress, which results in further loss of fertility and so on. This results in a vicious cycle. The circle goes both ways: stress affects infertility and infertility affects stress. Sleep Deprivation and Insomnia Under stress our sleep cycles are commonly disturbed. People under stress find it hard to have a restful sleep. The resulting sleep deprivation and insomnia alter the daily rhythms of several hormones involved in reproduction and fertility. This in turn can contribute to infertility.

Answer 77

Yoga Practice for Students undertaking IVF In my own experience Yoga practice for students prior to their transfer benefit from a strong practice that includes spine twists, inversions, forward bends, relaxing and restorative pranayama, meditation, yoga nidra and relaxation. Each student must be treated on an individual basis. As a Yoga Teacher it is imperative to support all your students during their practice. Private classes often benefit students during this time so that a program can be tailored to their own needs. ``` Students post transfer benefit from a more restorative gentle practice and often benefit from starting to attend either a Pre Natal Yoga class or are encouraged to move into a more gentle yoga class that is less heating and includes visualisation, affirmation, and restorative asana practice. Students post IVF transfer must be treated as per students in their first trimester and therefore postures such as inversions, closed spinal twists, heating postures are to be avoided and are considered contra-indicated. ``` Students undertaking IVF should wait until after their 12 week scan to commence a Pre Natal Yoga and /or Private Yoga practice and should seek approval from their GP and or OB/GYN prior to commencing a weekly pre-natal/private class.

Answer 78

Asana and Reproductive Health Back Bends Back bends are postures that increase vitality, energy and energize the reproductive system. They may assist in restoring menstruation when it has stopped due to the retention of or an inability to express strong emotions. These postures release tension in the pelvic region by increasing circulation and therefore increasing the supply of oxygen and nutrients to the uterus, ovaries and fallopian tubes. This increased blood flow is not only effective on a cellular level but also on an energetic level, as back bends also acts to release blocked energy that may stimulate dormant sexuality, reduce the likelihood of other menstrual problems. General Precautions in Back Bends Back bends are not recommended for students during manic episodes associated with manic depression or bi-polar due to their stimulative effects and it is recommended that standing postures replace back bends to encourage a grounding sensation in their practice. It is also important to be conscious of fluctuating hormone levels that impact on a student’s range of flexibility. When the body is supple, flexibility is greater however at other times back bends can feel more challenging and the student may feel less flexible and may even experience stiffness in the major joints. This may require patience and further limbering to warm the body more deeply such as Surya Namaskar B and other heating standing postures. Inversions during menstruation There is a theory that inversions may cause "vascular congestion" in the uterus resulting in excessive menstrual flow. If true, this risk is probably most relevant for women who hold inversions a long time. Some teachers say that since a woman's energy is low during menstruation, high-energy poses such as inversions should be avoided. This makes sense, yet not all women experience low energy during menstruation; indeed, many feel quite energized. Women experience PMS or premenstrual syndrome before the commencement of their menstrual cycle. It usually begins a week or two before the commencement of menstruation and lasts till the onset of menstruation. PMS is characterized by- discomfort, insomnia, headache, irritability, depression, or sometimes even violent behaviour and suicidal tendencies. The phase of PMS can be alleviated by yoga. In fact, regular practice of yoga can offset the symptoms of PMS, while also reducing the pain and discomfort associated with menstruation. Therefore this phase should not be viewed as a low energy phase; it is rather an opportune time to turn inward and remain free from physical exertion. In India, it is believed that women should not enter any spiritual place during menstruation and neither should women practice during a New Moon as women’s cycles followed that of the New Moon and therefore were recommended to rest during this time. Philosophically speaking, menstruation is considered as the apana vayu which deals with the expulsion of waste within the physical body meaning that energetically, its vitality is downward-flowing. The argument against inversions during menstruation maintains that inversions will disturb this natural energetic flow. However, inversions are recommended in some systems of yoga as therapy to improve elimination of excess apana. In Yoga: The Path to Holistic Health, B.K.S. Iyengar recommends practicing inversions to alleviate menstrual problems such as heavy flow and irregular periods. Although Yogic texts indicate that inversions should be avoided or practiced with caution during menstruation they fail to discuss the nature of other postures that invert the uterus such as Uttanasana (Intense Standing Forward bend) and Adho Mukha Svanasana (downward facing dog). As there is no research to indicate that inversions should be avoided it should be a decision that each individual student makes as each experience on menstruation is different. It is important to explain to students the pros and cons and then support them to make their own decision on how best they would like to practice. Variations of inversions would include viparita karani where the student would rest their legs on the wall and lay on their mat whilst the other students move into the more challenging and stronger inversions. Benefits of Inversions for Women’s Health Inversions have a profound effect on the endocrine system and aim to balance and provide stability to the hormonal cycle through the month. A healthy endocrine system for female health depends on the equilibrium and interaction of the reproductive glands and nervous system. The practice of inversions encourages circulation to the major endocrine glands in the brain namely the hypothalamus, pituitary and pineal glands. Increased circulation to these major glands increases the efficiency of communication through the endocrine and nervous systems thereby strengthening the reproductive system as a whole acting as prevention to hormonal and menstrual imbalances. Standing Forward Bends Standing Forward Bends (SFB) aim to benefit the female reproductive system by reducing tension and solidity around the abdominal area that may reduce menstrual flow or cause the flow to be heavy. These postures benefit students’ with fibroids, polycystic ovarian syndrome (PCOS) and those who have underdeveloped reproductive organs by increasing tone and strength to the lower abdomen. SFB also massage the internal organs which in turn aid to establish a healthy menstrual cycle. The action of lifting and lengthening the spine prior to moving into forward bends also releases abdominal tension and may also relieve abdominal cramps. Increased blood flow caused by the forward bending action also increases blood flow to the breasts thereby alleviating tenderness/soreness. SFB also increase the parasympathetic nervous system, thereby relaxing the reproductive organs, flooding this area with fresh oxygenated blood, increase of Prana and restoring calm to the entire body whilst increasing the calming effects SFB have on the brain. Seated Forward Bends (FB) Seated forward bends in general increase relaxation, soothe the nervous system, reduce the experience of fatigue, stabilise blood pressure and calm over/under worked adrenal glands. FB increases a sense of relaxation particularly significant at the time of menstruation where feelings of frustration and irritability are increased. They also reduce abdominal bloating as well as massaging the pancreas and regulating blood sugar levels. During menstruation congestion and inflammation occurs around the reproductive organs as well as the digestive organs and FB’s can alleviate these symptoms by relaxing the abdominal organs. FB’s also benefit those with oligomenorrhoea (infrequent or delayed periods) and hypomenorrhoea (scanty periods) by increasing circulation, oxygen, nutrients to the ovaries and uterus. FB’s are particularly beneficial for students who experience digestive discomfort associated with the hormones of the menstrual cycle such as constipation by not only relaxing the enteric nervous system but also by decreasing inflammation to this region. Standing Postures (SP) Standing postures support postural alignment, improves circulation to the digestive system, strengthens the nervous system and builds endurance and stamina. Through correct spinal alignment, muscles of the stomach are relaxed which then guards against pelvic inflammation and disorders of the reproductive organs. Depending on the individual, some standing postures may be contraindicated Spine Twists (ST) Spine twists as well as seated postures aim to relieve premenstrual fluid retention in the lower limbs as well as reducing abdominal cramps, migraines, lumbar pain and fatigue. Twists particularly relieve abdominal bloating prior to menstruation and act to improve tone and strength to the reproductive organs. ST also squeeze and soak the digestive organs including the liver which converts potentially toxic forms of estrogens to safer forms as well as removing metabolic wastes and environmental toxins. Twists also remove stagnant blood and improve lymphatic flow to increase removal of wastes from the blood stream.

Answer 79

Responsible for the release of hormones into the bloodstream

Answer 80

Different poses stimulate the various glands of the endocrine system

Answer 81

These systems work hand in hand, acting in communicating and driving hormonal changes. They work in maintaining homeostasis and respond to changes inside and outside the body.

Answer 82

1. Hypothalamus 2. Pituitary 3. Pineal 4. Thyroid 5. Parathyroid 6. Thymus 7. Pancreas 8. Adrenals 9. Gonads

Answer 83

Master gland, regulates secretion of hormones from other glands

Answer 84

Dopamine Thyrotropin-releasing hormone Growth hormone-releasing hormone Somatostatin

Answer 85

Inversions

Answer 86

Vishuddha - Throat Chakra

Answer 87

Kapalabhati and Nadi Shodhana

Answer 88

In the brain

Answer 89

Regulates secretion of hormones from other glands

Answer 90

Beta-endorphin Thyroid-stimulating hormone Luteinizing hormone Growth hormone

Answer 91

Inversions and Balasana

Answer 92

Ajna - Third Eye Chakra

Answer 93

Brahmari and Nadi Shodhana

Answer 94

In the brain, below the hypothalamus

Answer 95

Regulates sleep/wake cysles

Answer 96

Inversions, standing and seated forward bends

Answer 97

Ajna - Third Eye Chakra

Answer 98

Kapalabhati, Brahmari and Nadi Shodhana

Answer 99

In the brain

Answer 100

Regulates metabolism, energy levels, body weight and temperature

Answer 101

T3 T4 Calcitonin

Answer 102

Hypothyroidism - Matsyasana, Set Bandha Savangasana and Viparita Karani. Hyperthyroidism -Ustrasana, Bhujangasana, Salabhasana, dhanurasana and matsyasana.

Answer 103

5th Chakra (Throat) Vishuddha

Answer 104

Hypothyroidism - Kapalabhati, Brahmari, Nadi Shodhana and Ujjahi

Answer 105

Neck (adams apple)

Answer 106

Maintains the bodies calcium levels, so that the nervous and muscular system can function properly.

Answer 107

Parathyroid hormone

Answer 108

Same as thyroid gland - Backbends and Inversions mainly.

Answer 109

5th Chakra (Throat) Vishuddha

Answer 110

Hypothyroidism - Kapalabhati, Brahmari, Nadi Shodhana and Ujjahi

Answer 111

Located on the posterior surface (back) of the thyroid gland.

Answer 112

The only known function of the thymus is the production and "education" of T-Lymphocytes (T cells) which are the critical cells of the immune system. The primary function of the thymus is the processing and maturation of special lymphocytes (white blood cells) called T-lymphocytes (T Cells).

Answer 113

All postures that compress the sternum into the thymus gland. e.g Camel, Cobra, Fish, Boat, Boat, Also postures which support the lymphatic system such as inversions and postures which squeeze and increase circulation in the armpit and groin.

Answer 114

4th Chakra ANAHATA Heart

Answer 115

Kapalabhati - due to compression and slow deep ujjahi.

Answer 116

Produces digestive enzymes to break down food produced the hormones insulin and glucagon to control sugar levels

Answer 117

produced the hormones insulin and glucagon to control sugar levels

Answer 118

Standing postures, supine and seated twists and they increase blood supply and oxygen towards the organ in order to promote better functioning. Postures such as Vajrasana and Virasana can be practised directly after eating.

Answer 119

3rd Chakra solar plexus Manipura

Answer 120

Any pranayama that increases relaxation. Bhramari and Bhastrika calm the nervous system and brain.

Answer 121

It lies partially behind the stomach with the other part nestled in the curve of the small intestine.

Answer 122

The adrenal glands release hormones in response to stress through the synthesis of cortisol and catecholamines - such as epinephrine (triggered during the stress response) known as adrenalin

Answer 123

The adrenal cortex produces three hormones: Mineralocorticoids: the most important of which is aldosterone. ... Glucocorticoids: predominantly cortisol. ... Adrenal androgens: male sex hormones mainly dehydroepiandrosterone (DHEA) and testosterone.

Answer 124

Halasana, Bhujangasana, Dhanurasana, Ustrasana. The Adrenals work with the sympathetic nervous system - posture which will help are those that stimulate calm such as forward bending.

Answer 125

3rd Chakra (Solar Plexus) Manipura

Answer 126

All pranayama that relax the nervous system or balancing such as Samavritti or Nadi Shodhana

Answer 127

On top/above the kidneys

Answer 128

Female - Estrogen and Progesterone | Male - Testosterone

Answer 129

Any posture which brings blood to the conads. Twisting postures act to squeeze and soak the area and improving fuctioning of the digestive organs and liver. Hip openers such as Baddha Konasana, Janu Sirsarsana, Paschimottanasana, Prasarita Padottanasana ect.

Answer 130

2nd Chakra Sacral "Svadhisthana

Answer 131

Anything Calming

Answer 132

Sympathetic

Answer 133

Parasympathetic

Answer 134

Sympathetic

Answer 135

Parasympathetic

Answer 136

Standing - Sympathetic | Seated and Supine - Parasympathetic

Answer 137

Fight or Flight

Answer 138

Rest and Digest

Answer 139

Parasympathetic

Answer 140

Parasympathetic

Answer 141

Parasympathetic

Answer 142

``` Acceleration of heart and lung action inhibition of stomach and intestinal action Constriction of blood vessels in many parts of the body Dilation of blood vessels for muscles Inhibition of tear glands and salvation Dilation of pupils Relaxation of bladder Inhibition of erection ```

Answer 143

Slowing down of the heart beat lowering of blood pressure Peristalsis of the GI tract

Answer 144

IDA - PINGALA - SUSHUMNA

Answer 145

Parasympathetic

Answer 146

Female Cooling

Answer 147

Male masculine - heated

Answer 148

Sympathetic Nervous System

Answer 149

Balance of left and right sides of the brain - kundalini is awakened.

Answer 150

Abdominal (Diaphragmatic) Breathing In abdominal breathing we allow our focus to be on the motion of the diaphragm while minimising the motion of the rib cage. The diaphragm is a domed sheet of muscle that separates the lungs from the abdominal cavity. When functioning correctly, the usage of the diaphragm promotes the most efficient type of breathing. Breathing with the diaphragm means that the lower lobes of the lungs are being used. Proper use of the diaphragm means that there is:-  Equal expansion of the alveoli.  Improved lymphatic drainage from the basal parts of the lungs  Massages digestive organs including the liver, gall bladder, stomach and pancreas  Improved cardiac functions and oxygenation of the blood. Breathing with the diaphragm is the most natural and efficient way to breathe. Unfortunately many of us do not use this type of breathing due to tension and poor posture. With practice diaphragmatic breathing can become a routine part of your practice and your natural breathing process. Restoration of correct breathing patterns can lead to higher levels of mental and physical wellbeing.  Lie in Savasana, allow the body and mind to relax and observe the natural breath.  Place one hand on your abdomen just above the navel and the other hand over the centre of the chest.  Use the hand above the abdomen to feel the abdomens rise and with the inhalation and lower with the exhalation. The hand over the chest should not move.  Continue to focus on the movement on the breath in the abdomen.  Allow the breath to be slow, deep and even.  Continue for a few minutes observing as you breathe.

Answer 151

Thoracic Breathing Thoracic breathing engages the middle lobes of the lungs by expanding and contracting the rib cage as you breathe. This type of breathing uses more energy than abdominal breathing and is often associated with physical exercise, exertion, stress and tension. Unfortunately many of us have a tendency to continue to use this type of breathing once the stress has passed. As a result it can lead us to have bad breathing habits. This breath can be practiced either sitting or lying in Savasana  Again, develop awareness of the breath and consider such aspects as its depth, rate, length, temperature, any restrictions and the movement of the ribcage  Focus your awareness on the breath and sides of the rib cage  Ensure you are not using the diaphragm to breath  Slowly inhale and focus on the expansion of the rib cage as you observe the movement of the ribs outward and upward as you breathe. Expand the chest as much as possible  Exhale and feel the rib cage contracting and forcing the air out of the lungs  Allow your breath to be slow and deep  Work with thoracic breathing for a few minutes. When you feel comfortable include a slight pause after each inhalation and exhalation

Answer 152

Clavicular Breathing Clavicular breathing occurs after thoracic inhalation. It allows the lungs to absorb a little more air by pulling the upper ribs and collar bones upwards. This requires maximum expansion on inhalation and ventilates the upper lobes of the lungs. Clavicular breathing is most often involved in cases of extreme physical exertion or when experiencing obstructive airway diseases such as asthma. This breath can be practiced either sitting or lying in Savasana  Allow the body to relax.  Start the practice by working with thoracic breathing for a few minutes.  When you are ready to include clavicular breathing, inhale and fully expand the rib cage.  When you feel that the ribs have expanded fully, draw a little more breath into the lungs until you can feel the upper portion of the lungs is felt to expand. The shoulders and collar bones will move up slightly when working with this breath.  Exhale slowly, starting with the neck and upper chest followed by the rest of the rib cage.  Continue for a few more breaths observing the breath as you do so.

Answer 153

Samavritti Pranayama Samavritti comes from the combination of Sama meaning the same and vritti meaning to move. In samavritti the inhalation, exhalation and breath retention are all the same length. For example 4:4:4:4 or 5:5:5:5 or 6:6:6:6 etc. that can also be incorporated into Nadi Sodhana Samavritti pranayama practices are beneficial for people who use mantra to measure the length of their breath as they can make the inhalation, exhalation and retention last for the length of a mantra e.g. Lokah Samasta Sukhino Bhavantu ___________________________________________ 2. Visamavritti Pranayama In Visamavritti pranayama practices, the various components of the breath differ in length, with the exhalation often twice as long as the inhalation. Breath retention can also be included e.g. 4:6. When you practice pranayama it is important that you 1. Work with a breath ratio that is right for you – how would you determine this? 2. Understand that this may vary from day to day – why? 3. Use a ratio that is not too easy that the practice become mundane, nor too hard that it leads to strain within your practice In choosing a breath ratio, consider what is possible and what you would like to achieve from your pranayama practice. This will be dependent on your ability to inhale, hold the breath, exhale and again hold the breath. To determine your abilities, observe your breath in your own asana practice. Many pranayama practices include ratios where the exhalation is twice as long as the inhalation. This is a 1:2 ratio. Ratios of this type encourage the complete emptying of the lungs. This leads to a stronger inhale. What do you think the holistic benefits of this are? ________________________________________________ Visamavritti and Samavritti Pranayama In most visamavritti pranayama practices, the breath is changed, usually by lengthening the exhale and shortening the inhale. You can equally use the reverse. A common ratio of 1:4:2:1 is often used for Visamavritti Pranayama. As an example you could inhale for 5 seconds, retain the breath for 20 seconds, exhale for 10 seconds and again retain the breath for 5 seconds. It is often best to work your way up, beginning with a ratio of 1:2:4:1 or 1:2:2:1, therefore if you use the first ratio of 1:2:4:1 a ratio for an advanced student would be 4:8:16:4 or 2:4:8:2 The ratios in Samavirtti Pranayama are of equal parts 1:1:1:1 as the inhalation, retention, exhalation, and retention are each of equal length. Techniques of this nature are recommended for beginners. Practice Point:- To test this, choose a breath ratio where the inhale and exhale are unequal in length.

Answer 154

Sitali Pranayama – The Cooling Breath Sitali is a combination of two Sanskrit words; ‘sheet’ which means cold and ‘sheetal’ which means calm, passionless and soothing. ____________________________________________ Sequence After asanas and other yogic practices that generate warmth the body. Precaution Ensure that you practice in a clean environment. Do not practice in cold weather. Contra-Indications People suffering from the following conditions should not practice this technique.  Low blood pressure  Respiratory disorders such as asthma and bronchitis  Chronic Obstructive Airways Disease (COAD)  Chronic constipation Those with heart disease should practice without breath retention. Benefits  Cools the body and mind.  Affects brain centres associated with biological drives and temperature regulation.  Reduces mental and emotional excitation.  Pre Natal students benefit from this practice in hot weather  Peri Menopausal symptoms  Allows prana to flow freely.  Allows muscular relaxation to occur and encourages a sense of tranquillity.  This practice can be used before sleep.  Aids control over hunger and encourages a feeling of satisfaction.  Helps to lower blood pressure. Advanced Practice Jalandhara bandha on internal retention can be included in this practice. Practice Note Many people are unable to roll the tongue due to their genetics. If this is the case then practice with a flat tongue. _____________________________________ Practice Sit in a comfortable meditation posture with the eyes closed. Allow the body to relax and the hands on the knees in Chin or Jnana mudra. Poke the tongue out of the mouth as far as you reasonable can and roll up the sides of the tongue. The tongue will form a tube. As you inhale and draw the breath through the tongue Once you have completed the inhalation, draw the tongue back into the mouth. Close the lips and exhale through the nose. Use yogic breathing while practicing this pranayama. You will feel the cool of the air as is passes over the tongue. This completes one round. Duration As you achieve a level of comfort with this breath, increase the number of rounds from 9 to 15. As you do this, also increase the length of each inhalation and exhalation. In most cases 15 rounds is sufficient, however you can practice up to 60 rounds on hot days. Awareness On the cooling sensation of the breath.

Answer 155

Sitkari Pranayama - Hissing breath Practice Sit in a comfortable meditation posture with the eyes closed. Allow the body to relax and the hands on the knees in Chin or Jnana mudra. Gently hold the teeth together and part the lips to expose the teeth. Keep the tongue flat and breathe in slowly allowing the air to pass through the teeth. Once you have inhaled, close the mouth and exhale slowly through the nose. This is one round. Complete another 9 rounds. Duration As you achieve a level of comfort with this breath, increase the number of rounds from 9 to 15. As you do this, also increase the length of each inhalation and exhalation. In most cases 15 rounds is sufficient, however you can practice up to 60 rounds on hot days. Awareness On the sound of the breath passing through the teeth. Sequence After asanas and other yogic practices that generate warmth in the body. ______________________________________________ Contra-Indications People suffering from the following conditions should not practice this technique.  Low blood pressure  Respiratory disorders such as asthma and bronchitis.  Chronic constipation  COAD Those with heart disease should practice without breath retention. People with sensitive teeth, missing teeth or denture should practice Sitali pranayama instead. Benefits  Cools the body and mind.  Affects brain centres associated with biological drives and temperature regulation.  Reduces mental and emotional excitation.  Allows prana to flow freely.  Allows muscular relaxation to occur and encourages a sense of tranquillity.  This practice can be used before sleep.  Aids control over hunger and encourages a feeling of satisfaction.  Helps to lower blood pressure.  Temporo-Mandibular Joint (TMJ) symptoms  Keeps teeth and gums healthy. Advanced Practice Jalandhara bandha on internal retention can be included in this practice. ____________________________________________

Answer 156

Kapalabhati Pranayama – The Skull Lightening Breath (Frontal brain cleansing breath) Kapalabhati is derived from ‘kapal’ meaning cranium or forehead and ‘bhati’ meaning light or splendour and also perception or knowledge. As a result Kapalabhati is the practice that brings light or clarity to the frontal region of the brain. Kapalabhati consists of alternating short, explosive exhales and slightly longer, passive inhales. Exhales are generated by powerful contractions of the lower belly (between the pubis and navel), which push air out of the lungs. Inhales are responses to the release of this contraction, which sucks air back into the lungs. Practice Sit in a comfortable meditation posture with the eyes closed. Allow the body to relax and the hands on the knees in Chin or Jnana mudra. Inhale deeply through both nostrils, filling the abdomen and then exhale forcefully by contracting the abdominal muscles. Do this strain when working with this movement. The next inhalation will take place by passively allowing the abdominal muscles to expand. Start with 10 breaths. After completing the 10 breaths inhale and exhale deeply. This completes one round. Complete another 3 – 5 rounds. Breathing Ensure that the breath used in this practice is from the abdomen and not the chest. Duration Complete up to 5 rounds of 10 – 20 breaths. Once you become comfortable with this practice, extend the number of rounds to 10 or more. Awareness Allow the awareness to focus on the breath and the count of the breath. The awareness can also move to chid kasha , the void at the eyebrow centre. Sequence Kapalabhati can be practiced after asana or neti and before meditation. Kapalabhati can be performed at any time of day as long as the stomach is empty. Precaution Should pain or dizziness be experienced, stop the practice and sit quietly. Once the sensation passes, recommence the practice with more awareness and less force. Contra-Indications Those suffering from heart disease, high blood pressure, vertigo, epilepsy, stroke, hernia or gastric ulcer should not practice this pranayama. Benefits  Purifies Ida and Pingala nadis.  Eliminates distractions of the mind.  Energizes the mind for the tasks ahead.  Prepares the mind and body for meditation.  It is a good practice for asthmatics and those with emphysema, bronchitis and tuberculosis.  Can be used by women in childbirth.  Strengthens and rebalances the nervous system  Massages and tones the digestive system and associated organs. Practice Note Although similar to Bhastrika, there are important differences. Bhastrika uses force on both inhalation and exhalation to expand and contract the lungs. Kapalabhati works in the opposite by actively reducing the volume of air in the lungs.

Answer 157

Bhastrika Pranayama (Bellows Breath) The Sanskrit word Bhastrika means bellows. As a result, Bhastrika pranayama is known as bellows breath. During the practice of Bhastrika, the air is drawn forcefully in and out of the lungs. This is a heating breath with the heat being considered to be produced at both physical and subtle levels. In effect practicing Bhastrika stokes the fire of both mind and body. Practice Both Nostrils Round Sit in a comfortable meditation posture with the eyes closed. Allow the body to relax and the hands on the knees in Chin or Jnana Mudra. Allow the head and spine to be straight. Breathe in and out forcefully through both nostrils 10 times, counting silently. Inhale slowly and deeply through both nostrils. Consciously feel the push and pull feeling of the abdomen The above sequence completes one round. Breathing Bhastrika may be practiced at different rates depending on the practitioner. A slow Bhastrika would involve one breath every two seconds. A slow Bhastrika is useful for beginners or those using Bhastrika for therapeutic purposes. A medium paced Bhastrika would equal approximately one breath every second. A fast paced Bhastrika would equal two breaths per second. Both medium and fast are considered suitable for intermediate and advanced practitioners. As the abdominal muscles increase in strength, the number of breaths may be increased gradually to a maximum of 40 – 50 breaths. Duration Start with up to 5 rounds and gradually increase the duration of retention up to 30 seconds. Awareness Allow your awareness to rest on the breath and the movement of the abdomen. During this practice you can also focus on Manipura chakra. Precaution Feelings of light-headedness, excessive perspiration or nausea indicate that the practice is being performed incorrectly. Bhastrika purifies the blood and can improve your complexion by removing impurities from the body. Rushing the practice however can exacerbate problems with the complexion. Be slow and steady in your approach to this practice. As this practice requires a lot of energy, it is recommended that beginners rest after each round. Contra-Indications Those suffering from high blood pressure, heart disease, hernia, gastric ulcer, stroke, epilepsy or vertigo should not practice Bhastrika. Students with diarrhoea or IBD are not recommended to practice this pranayama Those suffering from asthma and chronic bronchitis are recommended to practice under the guidance of a Pranayama teacher. Benefits  Removes toxins from the body.  Increases oxygen and carbon dioxide transfer.  Increases the metabolic rate.  Massages and tones the digestive system and associated organs.  Can be used by women in labour.  Reduces inflammation in the throat.  Strengthens and rebalances the nervous system.  Encourages a sense of peace and tranquillity.  Is a good preparatory practice for meditation as it encourages one-pointedness. Advanced Practice Jalandhara and Mula bandha can be included during each internal breath retention. Practice Note The nostrils must be clear and flowing freely. Beginners should be comfortable with abdominal breathing before practicing Bhastrika. ___________________________________________

Answer 158

Brahmari Pranayama – The Humming Bee Breath Brahmari Pranayama is named after the sound made during the practice. ‘Brahmari’ means bee. Practice Sit in a comfortable meditation posture with the eyes closed. Allow the body to relax. Gently close the lips. Have the teeth slightly parted and allow the jaw to relax. Take the hands to the ears and use the index or middle finger to plug the ears. Allow your awareness to be on Ajna chakra, the space between the eyebrows. Inhale through the nose and exhale while replicating the sound of a bee, a deep and steady humming sound. Allow the sound to be smooth and continuous. You will feel like the front of the skull is reverberating. This is one round. Once you have exhaled, breathe in deeply and repeat the practice. Complete a total of 5 rounds. Practice Brahmari Mudra with this breath Duration Start with 5 – 10 rounds and slowly increase to 10 – 15 minutes. Awareness Focus on the humming sound and on Ajna chakra. Time of Practice The best time to practice is either late at night or early in the morning. If this is not convenient then Brahmari can be practiced at any time. Choose a quiet place in which to practice. Contra-Indications : People with ear infections should not practice this breath. Those with heart disease should practice without breath retention. Benefits  Relieves stress and mental tension  It can reduce anger, anxiety and insomnia  Lowers blood pressure  Strengthens the throat and improves voice. It can be used to eliminate throat ailments.  Excellent for symptoms of hay fever when practiced with Brahmari Mudra  It is said that the practice will speed the healing of body tissue  Can be used as an adjunct to pain management Advanced Practice Include Jalandhara and mula bandhas with internal breath retention. Practice Note Meditative states can be achieved with this practice as the mind and nervous system are soothed. This practice encourages our awareness within. It is considered a component of Nada Yoga.

Answer 159

Ujjayi Pranayama – The Victorious Breath “Incorrect breathing = pain coming” Sri K Pattabhi Jois Ujjayi comes from the combination of ‘ji’ meaning to conquer and ‘ud’ meaning bondage. As a result Ujjayi pranayama is considered to provide us with freedom from the bondages of life attached through the ego. Ujjayi is also known as the victorious or conquering breath or the psychic breath. The sound that is generated in Ujjayi pranayama is also known as the ajapa mantra meaning the "unspoken mantra" and it serves three purposes: it helps to slow the breath down to focus the awareness on the breath and prevent the mind from "wandering," and to regulate the smooth flow of breath by continually monitoring and adjusting the evenness of the sound. Traditionally Ujjayi is practiced during asana practice, however this can also be adopted as a standalone breathing practice. Practice Sit in a comfortable meditation posture with the eyes closed. Allow the body to relax and the hands on the knees in Chin or Jnana mudra. Focus your awareness on the breath in the nostrils and allow your breathing to be soft and even. Bring your awareness to the throat and imagine the breath being drawn in and out through the base of the throat as if taking place through a small hole in the throat. This will allow the breath to slow and deepens as you gently contract the glottis. The sound will be that of a sleeping baby or the ocean waves. Let the inhale and exhale be slow, deep and even. Include yogic breathing while you focus on the sound of your breathing. Your breath should audible to yourself but not others. Duration Practiced during asana or as a standalone practice for 10-20 minutes. Contra-Indications Those suffering from heart disease should not include bandhas or breath retention with Ujjayi. Benefits  This pranayama encourages a sense of tranquillity.  The body will be heated by the practice.  The nervous system will be soothed and the mind calmed.  Traditionally practiced with asana  Relieves insomnia and can be practiced in savasana before sleep.  Those with high blood pressure can practice the basic breath without bandhas or breath retention as it slows down the heart.  Alleviates fluid retention. Advanced Practice Once proficient at the practice, it can be practiced with Jalandhara bandha and mula bandha in conjunction with internal and external breath retention. Practice Note Ujjayi may be performed in any position, standing, sitting or lying down. As a result its most common use is during the practice of asana. Using Ujjayi during your practice can provide a focal point that will assist in reducing the distractions of the mind. Therapeutically, Ujjayi can also be practiced to manage pain, including pain experienced in child birth and therefore students managing painful injuries such as a prolapsed disc or spondylitis can practice Ujjayi pranayama in Vajrasana or Makrasana. ___________________________________________

Answer 160

Nasal Breathing during Asana Yoga practitioners are encouraged to breathe through the nose for a variety of reasons. Firstly the interior structures of the nose are responsible for warming the air before it enters the lungs as the lungs contract through cold air. Secondly these structures moisten and filter the air before they enter the lungs. Another function of these interior portions is to filter dust particles so as not to irritate the lining of the lungs. When air enters the nasal cavity, is passes first through the vestibule which is lined by skin containing coarse hairs that filter out large dust particles. Nasal breathing is encouraged in Yoga for a majority of pranayama practices as a result of the previously mentioned physiological benefits. Since the nostrils are much smaller than the mouth, the air when exhaled through the nose slows down the rate by which the breath departs the lungs; this provides the lungs more time to extract O2 for the inhalation before it leaves the body. When there is equilibrium between oxygen-carbon dioxide exchange, the blood will maintain a balanced pH; however, if carbon dioxide is lost too quickly, as in mouth breathing, oxygen absorption is decreased.

Answer 161

Structure of the Respiratory System The Respiratory system is made up of the upper and lower respiratory system including the following structures within each:- Upper Respiratory System 1. Nose 2. Pharynx (throat) Lower Respiratory System 1. Larynx (voice box) 2. Trachea (windpipe) 3. Bronchi 4. Lungs From a functional point of view, the respiratory system consists of two portions. 1. The conducting portion consists of a series of interconnecting cavities and tubes both outside and inside the lungs – the nose, pharynx, larynx, trachea, bronchi, bronchioles and terminal bronchioles that are designed as a filtering mechanism to warm and moisten the air prior to entering the lungs 2. The respiratory portions which consists of tissues within the lungs where gas exchange occurs – the bronchioles, alveolar ducts, alveolar sacs and alveoli which are the main sites for gas exchange between the air and the blood. The Pharynx The pharynx is the part of the neck and throat situated immediately posterior to (behind) the mouth and nasal cavity, and cranial, or superior, to the esophagus, larynx, and trachea and is 13 cm long. The function of the pharynx is as a pathway for food and air, and provides a resonating chamber for speech sounds and houses the tonsils which participate in immunological reactions against foreign invaders. The human pharynx is conventionally divided into three sections: Nasopharynx The nasopharynx contains lymphoid tissue—the pharyngeal tonsils (known as the adenoids), auditory tubes (or Eustachian tubes), which connect the middle ear to the pharynx and open into the nasopharynx. The opening opens and closes, equalizing the air pressure in the middle ear to that of the atmosphere needed for proper conduction of sound. Oropharynx The oropharynx lies behind the oral cavity. This portion of the pharynx has both respiratory and digestive function as it is the common pathway for air, food, and drink. Laryngopharynx The laryngopharynx roughly corresponds to the levels between C4 to C6 vertebrae. Like the oropharynx above it, the hypopharynx serves as a passageway for food and air and lies inferior to the upright epiglottis and extends to the larynx, where the respiratory and digestive pathways diverge. At that point, the laryngopharynx is continuous with the esophagus posteriorly. The esophagus sends food and fluids to the stomach and air enters the larynx anteriorly. During swallowing, food has the "right of way", and air passage temporarily stops. Anatomy of Upper Respiratory System Lower Respiratory System The Larynx or Voice Box The larynx is more commonly known as the voice box and is an organ involved in protecting the trachea, sound production and controls pitch and volume. The larynx houses the vocal folds, which are an essential component of sound productions and are situated just below where the tract of the pharynx splits into the trachea and the oesophagus. As the larynx generates sound, it is the strength of the expiration from the lungs that contributes to the volume of sounds from the body. The Creation of Sound Manipulation of the larynx is used to generate a source sound with a particular fundamental frequency, or pitch. This source sound is altered as it travels through the vocal tract, configured differently based on the position of the tongue, lips, mouth, and pharynx. The process of altering a source sound as it passes through the filter of the vocal tract creates the many different vowels and consonant sounds as well as tone. The larynx also has a similar function as the lungs in creating pressure differences required for sound production. During swallowing, the backward motion of the tongue forces the epiglottis over the glottis' opening to prevent swallowed material from entering the larynx which leads to the lungs; the larynx is also pulled upwards to assist this process. Stimulation of the larynx by ingested matter produces a strong cough reflex to protect the lungs. The Trachea The trachea (trachea = sturdy) is also commonly known as the windpipe and is a tubular passageway for air that is about 12 cm long and 2.5 cm wide. They are made up of around 16-20 incomplete horizontal C-shapes rings made up of cartilage that are stacked on top of the other. This structure allows for slight expansion of the oesophagus into the trachea during swallowing and also means that the tracheal wall does not collapse inwardly thereby obstructing the air pathway. The Bronchi At the superior border of T5 vertebra the trachea (windpipe) divides into the right primary bronchus that moves into the right lung and the left primary bronchus that moves into the left lung. The primary bronchus is more vertical and shorter than the left and as a result an aspirated object is more likely to enter the right bronchus than the left. Upon entering the lungs, the primary bronchi further divide into smaller bronchi known as the secondary bronchi and enter the right lungs that has three lobes, and the left lung that has two lobes. The secondary bronchi divide further into smaller bronchi called tertiary bronchi which then divide even further into bronchioles. Bronchioles in turn branch repeatedly and the smaller ones branch into even smaller tubes called the terminal bronchioles. This extensive branching from the trachea resembles and inverted tree and is commonly referred to as the Bronchial Tree. Branching of the Bronchial Tree Trachea  Primary Bronchi  Secondary Bronchi  Tertiary Bronchi  Bronchioles  Terminal Bronchioles ____________________________________

Answer 162

Anatomy of the Upper & Lower Respiratory System Respiration During inhalation the diaphragm and intercostal muscles (muscles between your ribs) contract and expand the chest cavity which lowers the pressure in the chest cavity below the outside air pressure. Oxygen rich air then flows in through the airways via a process known as simple diffusion (from high pressure to low pressure) which then inflates the lungs. During the Full Yoga Breath, the inhalation draws air in through the nose, passes the epiglottis and moves into the trachea. It continues down the trachea through your vocal cords in the larynx until it reaches the bronchi. From the bronchi, air passes into each lung. The air then follows narrower and narrower bronchioles until it reaches the alveoli. During exhalation the diaphragm and intercostal muscles relax and the chest cavity gets smaller. This decrease in volume of the cavity thereby increases the pressure in the chest cavity above the outside air pressure. Air from the lungs (high pressure) then flows out of the airways to the outside air (low pressure). This cycle then repeats with each breath. ___________________________________________ Biochemistry of Breathing Within each alveolar air sac, the oxygen concentration is high; therefore oxygen diffuses across then alveolar membrane into the pulmonary capillary. At the beginning of the pulmonary capillary, the haemoglobin in the red blood cells is bound by carbon dioxide molecules and fewer oxygen molecules. The oxygen binds to haemoglobin and the carbon dioxide is then released. The concentration of carbon dioxide is high in the pulmonary capillary, so carbon dioxide leaves the blood and passes across the alveolar membrane into the air sac. This exchange of gases occurs at the rate of a fraction of a second. The carbon dioxide then leaves the alveolus when you exhale and the oxygen- enriched blood returns to the heart. Thus, the purpose of breathing is to keep the oxygen concentration high and the carbon dioxide concentration low in the alveoli so this gas exchange can occur.

Answer 163

The Nervous System and Breathing Breathing occurs without conscious thought and is governed by the autonomic nervous system along with many other physiological functions. The respiratory centers that control your rate of breathing are in the brainstem in the medulla oblongata and the nerve cells within these centers automatically send signals via the nervous system to the diaphragm and intercostal muscles to contract and relax at regular intervals. However, the activity of the respiratory centers can be influenced by the following factors:  Oxygen: Specialized nerve cells within the aorta and carotid arteries called peripheral chemoreceptors monitor the oxygen concentration of the blood and feedback on the respiratory centers. If the oxygen concentration in the blood decreases, they tell the respiratory centers to increase the rate and depth of breathing.  Carbon dioxide: Peripheral chemoreceptors also monitor the carbon dioxide concentration in the blood. In addition, a central chemoreceptor in the medulla monitors the carbon dioxide concentration in the cerebrospinal fluid (CSF) that surrounds the brain and spinal cord; carbon dioxide diffuses easily into the CSF from the blood. If the carbon dioxide concentration gets too high, then both types of chemoreceptors signal the respiratory centers to increase the rate and depth of breathing. The increased rate of breathing returns the carbon dioxide concentration to normal and the breathing rate then slows down.  Hydrogen ion (pH): The peripheral and central chemoreceptors are also sensitive to the pH of the blood and CSF. If the hydrogen ion concentration increases (that is, if the fluid becomes more acidic), then the chemoreceptors tell the respiratory centers to speed up. Hydrogen ion concentration is heavily influenced by the carbon dioxide concentration and bicarbonate concentration in the blood and CSF.  Stretch: Stretch receptors in the lungs and chest wall monitor the amount of stretch in these organs. If the lungs become over-inflated they signal the respiratory centers to exhale and inhibit inspiration. This mechanism prevents damage to the lungs that would be caused by over- inflation.  Signals from higher brain centers: Nerve cells in the hypothalamus and cortex also influence the activity of the respiratory centers. During pain or strong emotions, the hypothalamus will tell the respiratory centers to speed up. Nerve centers in the cortex can voluntarily tell the respiratory center to speed up, slow down or even stop (holding your breath). Their influence, however, can be overridden by chemical factors (oxygen, carbon dioxide, pH).  Chemical irritants: Nerve cells in the airways sense the presence of unwanted substances in the airways such as pollen, dust, noxious fumes, water, or cigarette smoke. These cells then signal the respiratory centers to contract the respiratory muscles, causing you to sneeze or cough. Coughing and sneezing cause air to be rapidly and violently exhaled from the lungs and airways, removing the offending substance.  alveolus - tiny, thin-walled air sac at the end of the bronchiole branches where gas exchange occurs (plural - alveoli).  bronchioles - numerous small tubes that branch from each bronchus into the lungs. They get smaller and smaller.  bronchus - a branch of the trachea that goes from the trachea into the lung (plural - bronchi)  diaphragm - muscle at the base of the chest cavity that contracts and relaxes during breathing  epiglottis - a flap of tissue that closes over the trachea when you swallow so that food does not enter your airway  intercostal muscles - muscles along the rib cage that assist in breathing  larynx - voice box where the vocal cords are located  nasal cavity - chamber in from the nose where air is moistened and warmed  pleural membranes - thin, membranes that cover the lungs separate them from other organs and form a fluid-filled chest cavity.  pulmonary capillaries - small blood vessels that surround each alveolus  trachea -rigid tube that connects the mouth with the bronchi (windpipe)

Answer 164

Holistic Lung Function In western physiology, the lungs are responsible for air exchange. In addition to performing respiration the lungs' regulate fluid metabolism, blood circulation, the autonomic nervous system and the immune system. Although the primary function of the lungs is to regulate respiration, the lungs are also considered to be the 2nd Kidneys and the skin is the 3rd. The lungs work with the kidneys to regulate water metabolism as well as working with the immune system to act as a resistance to viruses and bacteria. The lungs also regulate sweat glands and body hair, and their role is to provide moisture to the skin; think of link between asthma and eczema or when you are dehydrated from an international flight and your skin is dry. Energy Anatomy of the Lungs The lungs according to Traditional Chinese Medicine (TCM) are related to sadness, lack of joy, grief, un-addressed grief, loss and detachment. Common symptoms of energy imbalance in the lungs is shortness of breath and shallow breathing, sweating, fatigue, cough, frequent cold and flu, allergies, dry skin, eczema, asthma, and other lung conditions. Overlying weakens the lungs, so think about the number of students that cough when lying in savasana or when you lie down to sleep when you have a cold Lungs time 3-5am The lungs experience their peak energy flow between 3-5am and this is considered to be the best time for Pranayama & Dhyana (meditation) practice. It is believed that if you able to sleep well through this time in the morning, then your lungs are in energetic balance. If however you wake during this time it is believe that the lung Prana is imbalanced and some of the symptoms mentioned above may require some time and reflection. The emotional, spiritual and psychosomatic aspects of the lungs can also relate to the process of letting go of ‘baggage’ ‘stuff’, unaddressed perceived injustices and require some rebalance. This also leads to acquiring the ability to let go, become flexible, tolerant and practicing non-judgement. The lungs are more commonly directly involved with grief and loss. A normal and healthy expression of grief can be expressed as sobbing that originates in the depths of the lungs - deep breathes and the expulsion of air with the sob. However, grief that remains unresolved and becomes chronic can create disharmony in the lungs, weakening the lung Prana (vital energy). This in turn can interfere with the lung's function of circulating Prana around the body.

Answer 165

The Lungs The lungs (= lightweights, because they float) are paired cone-shaped organs lying in the thoracic cavity and are separated from one another primarily by the heart and other structures which then separates the thoracic cavity into two distinct chambers. This structure has been designed in order to ensure that if harm or trauma were to impact one lung, the other lung can still function. Two layers of membrane known as the pleural membrane (pleur = side) enclose and protect each lung. In between these two layers is a small space known as the pleural cavity which holds a small amount of lubricating fluid secreted by these two membranes. The purpose of this fluid is to reduce friction between the membranes and to allow them to slide easily over one another during breathing. The lungs are made of spongy, elastic tissue (alveolar) that stretches and constricts during inhalation and exhalation. The trachea and bronchi are responsible for moving the air into and out of the lungs and as previously discussed, they are made of smooth muscle and cartilage, allowing the airways to constrict and expand. The lungs are responsible for gaseous exchange between oxygen and carbon dioxide as well as regulating the concentration of hydrogen ions (pH) in the blood. Alveolar are small, balloon-like sacs found at the ends of the bronchiole where oxygen O2 is absorbed into the bloodstream through the thin, fine walls of the alveolus through the pulmonary veins. Carbon dioxide CO2+ is exhaled from the pulmonary artery as a waste product of the lungs. The greater the surface area the lungs have for gas exchange, the greater is their efficiency to absorb oxygen. The 700 million (or more) alveoli found in both lungs, if flattened out, would cover an area of some 50-100 square yards. This is approximately the size of a tennis court, and is all neatly folded and bundled into the chest cavity. Each alveolus has a wall that is only one cell thick. A capillary wall has about the same thickness. The distance between air and blood is about 1/1000th of a millimeter. The oxygen is transported by the red blood cells, which squeeze single file through the pulmonary capillaries. Red cells that are packed with hemoglobin, or red pigment, which attracts the oxygen. Carbon dioxide is diffused in the same way back through the capillaries and alveolar walls to be exhaled. ________________________________________

Answer 166

Contraindications Servere HPB NO INVERSIONS< FORWARD BENDS< TWISTS< BACKBENDS Arms no higher than the heart - Anjali Mudra, IF HBP is quite servere - really only svanasana _______________________________________ CONTROLLED HBP = Some gentle inversions - tabletop and downdog. Gentle twists, backbends and forward folds with props - No strong abdominal core work Balancing and some gentle standing. Ujjahi without bandhas Asana - standing asana and additional seated twists, forward bends and gently backbends as strength and flexibility permit. I would not be aiming to increase the proportion of time devoted to asana however. Always encourage students with hypertension to keep their arms at shoulder height so as not to increase BP. Yoga Nidra and Meditation - develop a simple, regular home practice focusing on relaxation and perhaps meditation. According to the research, regularity and frequency of practice is the key to lowering blood pressure with yoga (Yoga I would suggest that relaxation tapes (preferably yoga nidra) be listened to at least daily. Pranayama - In terms of pranayama I would aim to introduce some other techniques recommended for hypertension as the therapy progressed – nadi sodhana and chandra bedhana (inhale left, exhale right), as well as a constant focus on the importance of breath throughout the therapy sessions. I would be asking the student to develop a habit of observing their own breath at times throughout the day, as the first step to developing a full, relaxed breath as a natural state. Ideally, the more simple techniques will become part of the home practice and I would provide simple written instructions with diagrams to help in this regard.

Answer 167

THE 4 CHAMBERS OF THE HEART The heart consist of 4 chambers- 2 atria and 2 ventricle. The chambers of the heart provide a multiple step pathway for blood to be first sent to the lungs for respiration and then dispensed to the body's cells to keep us alive. Valves help the chambers of the heart to help move the blood along in one direction. There are two main valves: the Mitral valve and the Tricuspid valve.

Answer 168

How Does Blood Flow Through the Heart? The right and left sides of the heart work together. The pattern described below is repeated over and over, causing blood to flow continuously to the heart, lungs, and body. Right side of the heart Blood enters the heart through two large veins, the inferior and superior vena cava, emptying oxygen-poor blood from the body into the right atrium. As the atrium contracts, blood flows from your right atrium into your right ventricle through the open tricuspid valve. When the ventricle is full, the tricuspid valve shuts. This prevents blood from flowing backward into the right atrium while the ventricle contracts. As the ventricle contracts, blood leaves the heart through the pulmonic valve, into the pulmonary artery and to the lungs, where it is oxygenated. The oxygenated blood then returns to the heart through the pulmonary veins. Left side of the heart The pulmonary veins empty oxygen-rich blood from the lungs into the left atrium. As the atrium contracts, blood flows from your left atrium into your left ventricle through the open mitral valve. When the ventricle is full, the mitral valve shuts. This prevents blood from flowing backward into the atrium while the ventricle contracts. As the ventricle contracts, blood leaves the heart through the aortic valve, into the aorta and to the body.

Answer 169

The Inferior and Superior Vena Cava

Answer 170

There are three main types of blood vessels: Arteries. Arteries carry oxygen-rich blood away from the heart to all of the body's tissues. They branch several times, becoming smaller and smaller as they carry blood farther from the heart and into organs. Capillaries. These are small, thin blood vessels that connect the arteries and the veins. Their thin walls allow oxygen, nutrients, carbon dioxide, and other waste products to pass to and from cells. Veins. These are blood vessels that take blood back to the heart; this blood contains less oxygen and is rich in waste products that are to be excreted or removed from the body. Veins become larger as they get closer to the heart. The superior vena cava is the large vein that brings blood from the head and arms to the heart, and the inferior vena cava brings blood from the abdomen and legs into the heart.

Answer 171

The heart is located under the rib cage, under and to the left of your breastbone (sternum), and between your lungs.

Answer 172

Once blood travels through the pulmonic valve, it enters your lungs. This is called the pulmonary circulation. From your pulmonic valve, blood travels to the pulmonary arteries and eventually to tiny capillary vessels in the lungs. Here, oxygen travels from the tiny air sacs in the lungs, through the walls of the capillaries, into the blood. At the same time, carbon dioxide, a waste product of metabolism, passes from the blood into the air sacs. Carbon dioxide leaves the body when you exhale. Once the blood is oxygenated, it travels back to the left atrium through the pulmonary veins.

Answer 173

How Does the Heart Beat? The atria and ventricles work together, alternately contracting and relaxing to pump blood through your heart. This is your heartbeat. The electrical system of your heart is the power source that makes this possible. Your heartbeat is triggered by electrical impulses that travel down a special pathway through your heart.

Answer 174

7th Crown - Sahasrara (Violet) Spirituality, (Pineal - centre of brain) 6th Third Eye - Anja (Indigo) Intuition, wisdom (Pituitary Gland - attached to hypothalamus) 5th Throat - Vishuddha (Blue) Communication (Thyroid - neck , Parathyroid - in neck behind thyroid, hypothalamus - in brain) 4th Heart - Anahata (Green or Pink) Love, Relationships (Thymus - chest) 3rd Solar Plexus - Manipura (Yellow) Personal Power (Pancreas - deep in the abdomen between stomach and spine - , Adrenal - on top of kidneys) 2nd Sacral - Svadhisthana (Orange) Emotional Balance, sexuality. Ovaries and Testes 1st Root - Muladhara (Red) Survival, physical needs.

Answer 175

Ojas is one of the three vital essences that together promote and sustain our physical vitality, mental clarity, and overall health. The three vital essences—prana, tejas, and ojas—are the positive forms of vata, pitta, and kapha doshas, respectively. Ojas is also the Cellular immune function

Answer 176

``` Fire component of entire body • Strength • Positive health • Longevity • Vital life force • Color/Complexion • Nutrition - muscle tone • Glow - luster - intelligence •Immunity (Ojas) ``` Tejas - Body’s enzymes, amino acids, and hormones; Pure energy of intelligence, which transforms soma into prana and Prana is - Flow of intelligence or life force

Answer 177

Seated postures Open the pelvis and are relaxing to the nervous system Seated postures, where the pelvis is open such as Baddha Konasana or Upavistha Konasana (Wide-Angle Seated Forward bend) helps release any toxins and negative energy in the areas of hip and groin. Your pelvis, abdomen and spine are stimulated by plentiful blood supply, and also increases sperm count in men. For women, coupled with Sarvangasana, it aids the ovaries to function properly and removing irregular menses. This pose not only increases fertility levels but also ensures a smoother delivery, if practiced till late pregnancy.

Answer 178

Backbends: Increases vitality, energy and energises the reproductive system. Assist in restoring menstruation when it's stopped due to retention, or an inability to express strong emotions. Pineal and thyroid gland are stimulated. Releases tension in the pelvic region by increasing circulation and therefore increasing the oxygen supply and nutrients to the uterus, ovaries and fallopian tubes or testes in men. Backbends - blood flow is not only effective on a cellular level but also on an energetic level, as back bends release blocked energy that may stimulate dormant sexuality and reduce the likelihood of other menstrual problems. Eg: Ustrasana for example compresses the pituitary gland which is good.

Answer 179

Inversions: Inversions increase circulation Inversions would be considered particularly beneficial when not menstruating. Inversions support equilibrium to the endocrine system by increasing circulation to the major endocrine glands, therefore balances the hypothalamus, pituitary and pineal glands. A healthy endocrine system for female health depends on the balance between the nervous system and the reproductive glands. Inverting your body and balancing yourself on your head for eg: Headstand- will ease the pressure on your heart muscle. The stimulation of head causes hypothalamus to release more hormones. Shoulder stand - The pose is said to trigger your thyroid gland when the sternum presses on the thyroid area. It is important to relax your tongue and throat as much as you can. This pose also increases the blood flow to your uterus after relaxing your pelvis.

Answer 180

Standing Postures - Improve circulation to the digestive system, builds endurance and stamina and strengthens the nervous systems. Corrects alignment - with better alignment muscles of the stomach are more relaxed which helps prevent pelvic inflammation and disorders of the reproductive system.

Answer 181

Standing Forward Bends Massage the internal organs which assist in establishing a healthy menstrual cycle Reduces tension around the abdominal area. - which can also reduce the menstrual flow , if quite heavy. Increases tone and strength which is beneficial for those with fibroids, polycystic ovarian syndrome as well as those with undeveloped reproductive organs. Prior to bending forward, we lift and lengthen the spine which releases abdominal tension. Increased blood flow to the breast helps alleviate breast tenderness. Stimulates the Parasympathetic Nervous System which relaxes the reproductive organs. This helps to nourish the reproductive area with fresh oxygenated blood, increased prana, whilst invoking a calming and soothing effect to the entire mind and body. It stretches all the important muscles of the spine and this will improve the blood supply to the pelvic region and nervous system. Helps relieve stress from the abdomen region and make the spinal cord more flexible

Answer 182

Seated Forward Bends Increases relaxation through the stimulation of the parasympathetic nervous system. Soothes the nervous system, which stabilises blood pressure, which in turn calms the adrenal glands. Reduces abdominal bloating Massages the pancreas as well as regulating blood sugar levels. Relaxes the abdominal organs - which helps with menstrual congestion or inflammation. Assists with Scanty or delayed periods by increasing the circulation, oxygen and nutrients to the ovaries and uterus. Beneficial for those with digestive discomfort and constipation associated with menstruation, by relaxing the enteric nervous system but also by decreasing inflammation to the region

Answer 183

Spine Twists Remove stagnant blood and improve the lymphatic flow to remove wastes from the blood at a quicker rate. Improves tone and strength of the reproductive system. The squeeze and soak technique - works on replenishing the digestive organs including the liver, which converts toxic forms to safer forms of estrogens and removes metabolic waste and environmental toxins. As spine twists stretch and stimulate the liver, these postures would be excellent for students with endometriosis, however twists way be uncomfortable at different times during the cycle. (the liver filters all the hormones). ,

Answer 184

Pineal, Testes/Ovaries

Answer 185

Massage the liver, gall bladder and stomach. Relax the abdominals

Answer 186

Activate the Parasympathetic Nervous System

Answer 187

Therapeutic, Activate the Pineal Gland

Answer 188

Relieve menopausal and menstrual pain,

Answer 189

Generally speaking, yoga poses that do not invert the body are beneficial for people with high blood pressure. Calming restorative yoga asanas are particularly useful for reducing stress and lowering blood pressure naturally. The best yoga poses for high blood pressure are poses that put the spine in a horizontal position. This allows the heart to slow down, as it takes less effort to pump the blood to the brain. Seated positions like Bound Angle Pose (Baddhakonasana), Hero Pose (Virasana), and Wide-Angle Seated Forward Bend (Upavista Konasana) can be very useful yoga exercises for high blood pressure.

Answer 190

Increase the blood to the gonads which stimulates testosterone.

Answer 191

Ascending and descending colon, liver, pancreas, gall bladder, kidneys, spleen and lungs

Answer 192

Digestion, Respiratory, Cardiovascular, Lymphatic, Reproductive and Nervous system

Answer 193

IBS, Crohns, Ulcerative Colitis, Type II Diabetes, high cholesterol

Answer 194

Supports detoxification | Assists liver function if the liver is overburdened

Answer 195

Intra-abdominal pressure elevates low blood pressure, making strong lateral flexing postures contraindicated for high blood pressure

Answer 196

Yes Theraputic

Answer 197

Therapeutic

Answer 198

Prolapsed Disc, Piriformas Syndrome

Answer 199

Establishes regular breathing patterns Circulates Prana through the body Strengthens the heart Increases Dharana through focus of the breath Rebalances the nervous system Increases detoxification of the lungs Increase movement within the lymphatic system

Answer 200

Channel Purification

Answer 201

Inhale through both sides of the nose and close left nostril (morning) or right nostril (night) with thumb or fourth finger and exhale right Inhale right, close right exhale left, inhale left, close left exhale right, inhale right

Answer 202

Inhale Right | Exhale Left

Answer 203

Inhale Left | Exhale Right

Answer 204

Rebalances the energy through the body and either induces sleep or builds vitality depending on the time of day Increases volume of oxygen/carbon dioxide transfer Brain centres are encouraged to work at optimum capacity Induces feelings of tranquillity, clarity and concentration Lowers feelings of stress and anxiety by harmonising the pranas Allows ida and pingala nadis to be balanced, causing sushumna nadi to flow Increases the Alpha brain wave state, encouraging deep states of meditation and spiritual awakening

Answer 205

Those who feel unwell Smokers Those with HBP

Answer 206

Lie in Savasana and observe the natural breath Place one hand on the abdomen just above the navel and the other hand over the centre of the chest Feel the abdomen rise with the inhalation and lower with the exhalation The hand over the chest should not move Continue to focus on the movement of the abdomen

Answer 207

Focus your awareness on the breath and sides of the rib cage Ensure you are not using the diaphragm to breath Slowly inhale and focus on the expansion of the rib cage as you observe the movement of the ribs outward and upward as you breathe. Expand the chest as much as possible Exhale and feel the rib cage contracting and forcing the air out of the lungs

Answer 208

Start the practice by working with thoracic breathing for a few minutes When you are ready to include clavicular breathing, inhale and fully expand the rib cage. When you feel that the ribs have expanded fully, draw a little more breath into the lungs until you can feel the upper portion of the lungs is felt to expand. The shoulders and collar bones will move up slightly when working with this breath. Exhale slowly, starting with the neck and upper chest followed by the rest of the rib cage.

Answer 209

Inhale slowly and deeply into the abdomen by engaging the diaphragm Once the abdomen has expanded fully, start to expand the chest outward and upward Once the ribs are fully expanded, inhale a little more until the breath fills the upper lungs This continuous movement completes the inhalation, each stage merging into the next Now start to exhale by relaxing the lower neck and upper chest. This will allow the chest to contract down and in. Next allow the diaphragm to push upward. Empty the lungs as much as possible without straining Allow the entire movement to be smooth and continuous

Answer 210

When inhalation, exhalation and breath retention are all the same length

Answer 211

The breath is changed, usually by lengthening the exhale and shortening the inhale A common ratio of 1:4:2:1 is often used

Answer 212

The Cooling Breath. Poke the tongue out of the mouth and roll up the sides of the tongue. The tongue will form a tube. As you inhale and draw the breath through the tongue. Draw the tongue back into the mouth. Close the lips and exhale through the nose

Answer 213

Low Blood Pressure Respiratory Disorders - such as asthma and Bronchitis (COAD) Chronic Constipation

Answer 214

``` Cools the body and mind Reduces mental and emotional excitation Good for pre natal and menopausal women Aids in sleep, control over hunger and encourages and feeling of satisfaction. Helps to lower blood pressure ```

Answer 215

Beta Alpha Theta Delta

Answer 216

When the brain is aroused and actively engaged in mental activities

Answer 217

When we are in a relaxed or reflecting state

Answer 218

When we are daydreaming or drowsy

Answer 219

Filtration, heating and humidification of air inhaled through the nose

Answer 220

Creation of sound | Transfer of oxygen and carbon dioxide

Answer 221

Oxygen absorption | Carbon dioxide removal

Answer 222

To keep the oxygen concentration high and the carbon dioxide concentration low in the alveoli so this gas exchange can occur

Answer 223

In the pulmonary capillary, haemoglobin in the red blood cells is bound by carbon dioxide molecules, oxygen then binds to haemoglobin and the carbon dioxide is released. The carbon dioxide passes across the alveolar membrane into the air sac. The carbon dioxide is then expelled when you exhale and the oxygen-enriched blood returns to the heart

Answer 224

Contracting the back muscles sends fresh oxygenated blood to this area, nourishing the spinal nerves

Answer 225

They massage the internal organs of the abdomen

Answer 226

Therapeutic - They increase circulation to the pelvic region

Answer 227

Adrenals, thymus, pancreas, thyroid, parathyroid, ovaries

Answer 228

Increase pressure in the chest cavity

Answer 229

Contraindicated

Answer 230

Gentle backbends can be therapeutic, however strong is contraindicated. Pronated backbends compress the uterus.

Answer 231

Rig Veda - A sacred collection of Vedic Sanskrit hymns Yajur Veda - The book of ritual Sama Veda - The book of song Atharva Veda - Chants and prayers that are thought to help you avoid calamity and disease

Answer 232

Texts that deal with the Ultimate Reality directly | They form the last portion of each of the four Vedas and are the philosophical texts of Hinduism

Answer 233

Gayatri Mantra Sahana Vavatu Asato ma

Answer 234

A combination of older Sanskrit texts and personal yogic experiences

Answer 235

The oldest form of Sanskrit literature, these are guide to living life

Answer 236

A sanskrit epic, is a part of Hindu ‘history’ and very much a part of Indian culture today

Answer 237

A chapter from the Mahabharata, often considered as a 'manual for mankind'

Answer 238

Lord Krishna and Prince Arjuna

Answer 239

An ancient poem written in sanskrit, in which the ideal states of living are expressed

Answer 240

Detail the creation of the universe and histories of the gods

Answer 241

Covers all aspects of yoga from a code of conduct through to a vision of the true Self

Answer 242

To hear the subtle sounds within us

Answer 243

To attain higher levels of consciousness

Answer 244

Can stabilize heart rate, lower blood pressure, produce beneficial endorphins and boost metabolic processes

Answer 245

Feeling calm and connected with others````````````````````

YTT Exam Jan to Jul - General Studies 2 Flashcards

(280 cards)