Yoga is not magic, but it can bring about miraculous types of transformation. Jessica, nineteen, had been diagnosed with an assortment of ailments from her early teens. They included mononucleosis, chronic fatigue syndrome, hypothyroidism, severe allergies, and adrenal deficiency. Despite treatment and medication from three prominent doctors, she was unable to participate in normal physical activities without ending up in bed with flu-like symptoms. Her dismal health also affected her attitude about life, and she often found herself depressed and unhappy.
Unable to physically endure a group Yoga class, Jessica began private Yoga therapy lessons. She started with simple reclining breath and movement routines (similar to the Lower Back Routine, described). After a month, Jessica was able to intensify her practice and use Core Routine I. She started to have more energy for everyday activities that we take for granted when we are healthy. After three months, she had stopped taking most of her medications, could participate in normal activities, and had graduated to Core Routine II. Perhaps most important, her spirits had lifted, and she felt happy and hopeful for the first time in years.
“After a year of Yoga therapy, I had developed a two-hour daily routine,” she recalls. “It included one hour of Yoga, forty-five minutes of treadmill, and fifteen minutes of Yoga breathing exercises—a regimen that would have previously been impossible for me to maintain.” Using the principles of Yoga therapy, Jessica had succeeded in reclaiming her good health and a vital, energetic life.
So what is Yoga, anyway? Yoga is not just stretching, just breathing, or just meditation. It is not just crossing your legs, closing your eyes, putting your thumbs and forefingers together and chanting “Om …” And it is certainly not a cult or a religion.
I like to describe Yoga as a natural, do-it-yourself prescription for good health and stress management that is needed now more than ever in our demanding, stress-filled lives. Since modern medicine points to stress as a major cause of illness today, Yoga may ultimately prove to be one of the most practical preventative medicine techniques available. It has an illustrious five-thousand-year history, and since the 1970s its popularity in the West has skyrocketed.
Yoga is rightly considered an art. Similar to a dance that is carefully choreographed, Yoga consists of specific postures, techniques, and attitudes. Yet it's the individual performer who breathes life into the form, making the expression his or her own and transforming the routine into an art.
At the same time, Yoga is also a science. It is based on ancient observations, principles, and theories of the mind–body connection, many of which are now being discovered in medical research. Qualified teachers have passed down this precise knowledge to their students from one generation to the next. Often these teachers have been referred to as Gurus, meaning “the ones who remove darkness.”
Yoga focuses on healing the whole person and views the mind and body as an integrated unity, which is why it is called a mind–body science. It teaches that, given the right tools and the right environment, the mind–body can find harmony and heal itself. Like an orchestra and its conductor, the systems of the body need to be in sync with the mind to perform effectively. If the mind provides confusing signals or moves too fast, the body may become imbalanced, out of sync, overworked, or exhausted. And if the systems of the body are weak or out of tune, they may not be able to respond to the mind. Yoga calms and relaxes the mind, strengthens and tunes the body, and brings them into harmony with one another.
Translated from Sanskrit, the classical language of India, the word Yoga means “yoke” or “unity.” It also means “discipline” or “effort.” In other words, Yoga requires you to make an effort to unify your body and mind. You do this by concentrating your awareness on your physical body. Many people think of Yoga as simply stretching or gymnastics. But unlike other exercise programs, you can't do Yoga postures properly while watching your favorite sitcom on TV At the health club, you see people wearing headphones or reading the newspaper while they exercise. This is a perfect example of the mind attending to something else while the body is exercising. Because Yoga requires the full exertion of both the mind and the body, by definition it can't be practiced while your attention is elsewhere.
When most people hear the word Yoga,they picture a room full of people practicing the familiar postures known as asanas (AH-sah-nas). The approach to Yoga that focuses on these postures is called Hatha (HAHT-hah) Yoga and is generally taught in a group setting, rather than one to one. But there are other categories of Yoga that don't involve postures at all.
For example, Bhakti Yoga emphasizes loving devotion to a personal god, whereas Karma Yoga consists of selfless service. Jnana Yoga cultivates higher wisdom as a path to the divine, while Raja Yoga encourages the classical practice of meditation and contemplation. Mantra Yoga uses sacred sounds, or mantras, as a means of spiritual refinement, and Guru Yoga advocates dedication to a Yoga master. Each is a kind of Yoga because it involves self-discipline and seeks to “unite” the practitioner with the sacred dimension of being. In fact, even the Hatha Yoga we now associate with Yoga studios and rigorous routines was originally developed as a method for channeling spiritual energies and achieving higher states of consciousness.
Within Hatha Yoga itself there are many styles and lineages. Some of the more traditional approaches that have become well established in the United States include Iyengar, Ashthanga, Integral, Sivananda, Bikram, Ananda, Kundalini, and Kripalu. A number of Western teachers have developed their own unique styles as well, including Somatic, Hidden Language, White Lotus, Tri, Ishta, Anusara, and Jivamukti. In my practice, I use a style I call User Friendly Yoga™, which is my own slight modification of a traditional approach called Viniyoga. This is what you will find in the Yoga routines in this book.
According to one source, more people are enrolled in group Yoga classes in California than in the entire country of India. In 2001, Yoga Journal estimated that there were more than eleven million people practicing Yoga in the United States and approximately twenty million worldwide. Of all the locations in the world, I'm sure that none has more Hatha Yoga classes than Los Angeles. However, not all Yoga studios are created equal.
While researching this book I discovered a startling array of classes offered under the name Yoga within a five-mile radius of my Los Angeles studio. I attended one huge class with more than fifty students, in a sweltering room in which the temperature was over one hundred degrees and the teacher sported a bikini and used a headphone mike. Just up the street, the teachers were wearing long robes and burning incense, and chanting seemed to be the order of the day.
A few miles north, I found a studio with a hard wooden floor, straps hanging from the walls (don't ask!), and props such as blocks, benches, and blankets everywhere. The teacher had the demeanor of a drill sergeant and yelled at his students as he inspected their postures. Finally, I ended up in a trendy center where the instructor was as funny as a stand-up comedian, rap music played throughout the class, and the students were bouncing and grooving as they practiced their poses. Only in America.
If you decide to venture into a Yoga class, it's important to do a little research first. Make sure the one you select fits your individual needs based on your fitness, age, state of mind, and overall energy level.
Classical Yoga includes eight principles, which were described in detail in the second century B.C. in the Yoga Sutras of Pantanjali. The eight principles offer guidelines for a moral and meaningful existence, emphasizing moderation and self-discipline, which can be found in all of the world's great religions:
Treat others as you would like to be treated; avoid violence in word and action.
Work on your self-discipline to exchange bad habits for good ones.
Maintain a practice of Yoga.
Practice Yoga breathing techniques.
Avoid overstimulation of the senses.
Develop focus and concentration.
Include meditation in your lifestyle.
Work toward a goal of joy and ecstasy.
The practice of Yoga has a way of seeping into other parts of your life. For most people, it helps cultivate greater awareness; slows down the pace and increases enjoyment of simple, everyday activities; and generally improves their outlook.
Yoga will help you become more aware of your body's posture, alignment, and movement patterns, which in turn can have a powerful impact on how you feel. As you begin a Yoga practice, you may also notice that your internal rhythms slow down and your ability to concentrate improves. Systematic focus on breath and movement helps you tune into a deeper awareness of yourself and your surroundings.
As you maintain the more physical aspects of yoga, such as postures and breathing, you may also find yourself naturally drawn to change your lifestyle in accordance with these principles. Many of my students have reported that they gave up smoking or stopped eating junk food or meat after they had been practicing Yoga for a few months. In my experience, the more attuned you become to your body, the harder it becomes to treat yourself with disrespect.
At the same time, deliberately following healthy lifestyle principles can actually support your physical practice of Yoga. If you stop smoking, for example, your breathing will naturally expand and your circulation will improve. If you develop more positive qualities like openness, gentleness, and spirituality, I think you'll find that your experience of Yoga noticeably deepens. As with any lifestyle change, don't try to transform everything overnight. It's most important to proceed at a level and a pace that feels right to you.
As you strive toward an overall healthier lifestyle, keep the following goals in mind.
If negative thoughts can make you sick and tired, then positive thoughts can help make you well and happy Because Yoga is a mind–body science, it acknowledges the importance of attitude and environment. It is so important to acknowledge something good in your life each day and experience gratitude. Be grateful that you are taking time for a Yoga therapy practice and taking control of your own healing process. Sometimes it helps to verbalize your positive thoughts or share happy or exciting ideas or events with others. Just to hear yourself talking this way can be beneficial. Words and thoughts are extremely powerful.
Have you heard that faith is a powerful healer? Time and again people with strong faith have pulled themselves through difficult times or serious illnesses. Yoga teaches us to renew our faith in that which gives us sustenance. Whatever your religion or spiritual belief, now is the time to act on it, taking concrete steps to deepen and broaden your faith. To enhance your spirituality, you may want to practice some form of meditation. Chapter 5 offers some techniques.
The late writer Norman Cousins helped cure himself from a chronic illness by the use of positive thoughts and humor. His approach? He rented his favorite Marx Brothers movies and laughed out loud watching them. Since the beginning of recorded history, laughter has been considered good medicine. Even if we can't laugh away serious problems, it may help us cope with them in a more positive way.
Make time for activities that make you happy, bring you joy, and have a positive influence on you. Go for a walk, listen to music, spend time on a hobby, or visit with uplifting friends and relatives. Think about these things at the end of your practice, when your mind is quiet and focused, and you can see more clearly what is important and joyful to you.
For instance, many of the great Yoga masters recommend spending some quiet time in nature. Inspirational settings such as mountains, oceans, deserts, and lakes can recharge your batteries and rejuvenate your spirit. In fact, regular pilgrimages in nature are a vital part of many spiritual traditions. Making time for these activities can help improve your mental, emotional, and physical health, so it's important not to underestimate their importance.
Would you be surprised if I told you I am not a vegetarian? Most people I meet are amazed to learn that vegetarianism is not a prerequisite to learning or teaching Yoga. For seven out of my twenty years as a Yoga teacher and Yoga therapist, I tried to maintain some form of a vegetarian diet, including macrobiotic, vegan, and lacto-vegetarian. During those times, I never felt as good as I do when I include meat— mostly poultry and fish—in my regimen. I've come to the conclusion that everyone's constitution is different and we each have unique requirements.
While a vegetarian diet may not be appropriate for everyone, some health conditions benefit from skipping meat and dairy products altogether. Dean Ornish, M.D, with his pioneering research on heart disease, showed that a 10 percent fat, whole foods, vegetarian diet combined with aerobic exercise, stress management training, smoking cessation, and group support could reverse coronary artery disease. Because the program included more than just diet, it is hard to say that the decrease in heart conditions was due to the vegetarian diet. However, there is good evidence that lowering your cholesterol with a low-fat diet does decrease the risk of heart attack.
The nutritional suggestions that follow are not meant to replace any other diet information you may be pursuing. In fact, if you're interested in cleaning up your eating habits, I encourage you to speak with a well-trained nutritionist or healthcare professional. Another option is to read some of the more credible nutrition books out there. (See the Resource Guide for our recommendations for excellent reference books on food and nutrition.)
When it comes to food, I know all too well how easy it is to read about the correct course to take but how hard it can be to shift your relationship with food and change your daily eating habits. Like so many people, I work hard to maintain my appropriate weight and have a tendency toward compulsive eating. This shocks people, because they often assume that a life committed to Yoga removes one from the common pitfalls and challenges of being human. I assure you it doesn't, and can prove it: My greatest adversaries are Ben and Jerry and their friend, Chunky Monkey.™
David Allen, a popular Los Angeles–based holistic medical doctor, recommends that patients ask themselves a critical question before every meal: “Is this what I would eat if my life depended on it?” He then quickly points out that it always does! With this advisory in mind, we offer the following guidelines for healthy eating:
Do not eat to the brim. The Yoga approach for eating properly is to fill your stomach with half food, one quarter water, and one quarter air. This ensures you will leave the table satisfied but not too full, without that bloated feeling. (You should never have to loosen your belt to feel comfortable while or after eating.)
Eat in a relaxed, calm, and stress-free environment. Avoid eating when you are upset, anxious, or rushed. Eliminate such distractions as TV, reading, and confrontational encounters.
Eat less. As we get older, our metabolism tends to slow down, and we need fewer calories to maintain our health and weight. But learning to eat less cannot be accomplished by following the latest fad diet. It simply means that over time, you will benefit from slowly training yourself to choose smaller portions of healthier foods and to walk away when you're not quite full.
Chew well. Efficient digestion is crucial to overall good health, and the digestive process starts in the mouth.
Fast a little bit each day. The ancient Yoga philosophy suggested fasting for several days on end, which is not practical for our modern-day lifestyles. However, refraining from eating for three to four hours before you sleep is a healthy way to avoid heartburn, which can be uncomfortable and damage your esophagus and throat. You could also concentrate on fasting between meals—skipping the snacks in between (unless your doctor recommends otherwise). You'll receive hunger signals when your body genuinely needs more nutrients, along with messages from your body about what nutrients it really needs. This helps you get in tune with your body, a crucial element of practicing Yoga. Eat regularly and don't skip meals. Eating a good healthy breakfast is a great way to start off your day, to enhance clear thinking and energize you for Yoga and other physical activities.
Go slowly. After each bite or two, put your utensils down and ask yourself: Am I still hungry?
Choose a wide variety of foods. Have at least five servings of fruits or vegetables every day as recommended by most nutritionists. Emphasize whole foods and minimize prepackaged foods. Try to avoid processed meats (such as sausage, bacon, and ham) as well as foods with additives and artificial ingredients, which can be detrimental to your health.
Just remember that with every step you take toward healthier eating habits, your Yoga practice will be enhanced. Whatever relief you're seeking, whatever physical, mental, and emotional changes you're after—they are likely to become reality much sooner if your food choices are consistent with good health practices.
The human body is two thirds water. Obviously, we can't live or function properly without replenishing the water that we lose daily through our urinary tract (as urine), gastrointestinal system (as stool), respiratory system (as moisture in the air we breathe out), and our skin (sweating and evaporation). We take in water in the fluids we drink and the foods we eat to keep the water balanced in our bodies. Fortunately, almost all the foods we eat have significant water content, and most foods—plant and animal—are made of over 50 percent water. The kidney does a wonderful job of helping us keep that balance. When we drink more than we need, the kidney makes more urine. Conversely, when we don't take in enough fluids, the kidney holds on to more water. When this beautiful balanced system is working, our bodies are in a state of homeostasis.
Our job is to make sure we take in enough fluids to keep our bodies well hydrated and let the kidneys handle any extra fluid. Some nutritionists recommend a minimum of six to eight glasses of water daily If you eat a lot of fruit, vegetables, soups, and other foods with high water content, then you may need fewer glasses of water or equivalent fluids such as juices and herb teas. If you sweat a lot while you exercise, you will need more fluids. Your body helps you keep this balance by giving you signals such as thirst and hunger and using the kidney to keep the homeostasis. Listen to your body's signals and make an effort to eat and drink healthy foods to maximize your health.
Many illnesses or injuries put our bodies at high risk of dehydration. This is especially true with high fevers, diarrhea, large burns, and vomiting. If you are suffering from any of these conditions, you should drink more fluids and get medical help when you are unable to replenish your losses to maintain your internal fluid balance.
In my twenty-year experience as a Yoga teacher and therapist, I have found that breathing exercises are the most profound healing tool Yoga has to offer—and also the simplest. Yoga breathing helps oxygenate the system, improve the musculature of the spine, strengthen the diaphragm, and relieve pain. It can energize you or calm you, whichever you need. You'll experience many benefits from taking quick five-minute Yoga breathing breaks whenever you need them during your day, especially if you're under stress (and who isn't?). Chapter 4 offers safe, time-tested Yoga breathing exercises and advanced techniques for building your energy.
Perhaps one of the best-kept secrets for recovering and/or maintaining good health is proper rest and relaxation. When you don't get enough rest, you invite problems for any weak part of your system. In addition, the last thing you think about before sleep may be important. If you watch TV news just before you close your eyes, your mind may be filled with disturbing images, leading to less-than-restful sleep. At bedtime try reading something pleasant or spiritual, listening to beautiful music, or just looking at photographs that give you a positive feeling. It's also an optimum time for reciting or writing a gratitude list.
One of the best ways to give yourself a relaxing break every day is to meditate. The ancients practiced Yoga postures, or asanas(Sanskrit for “seat”), to prepare themselves for many hours of sitting in meditation. The modern application of Yoga helps us counter the effects of our sedentary lifestyles and gives our minds a break from the constant distraction of media and the daily pressures that follow us wherever we go.
The mindful practice of Yoga is inherently meditative because it requires that you pay attention to the slow, subtle movements of your body from moment to moment. If you're not bringing your mind and body into harmony, you're just stretching or doing calisthenics, not practicing authentic Hatha Yoga.
The Yoga tradition also teaches a variety of meditation techniques that enhance the healing benefits of the physical postures. And in recent years, many Yoga teachers have incorporated methods from other traditions, especially Buddhism. Chapter 5 is devoted to meditations that complement the Yoga therapy in this book.
In 1989, when I co-founded the International Association of Yoga Therapists (IAYT), with Dr. Richard Miller, the name stirred controversy among our colleagues, because many established Yoga teachers contended that Yoga was by its very nature therapeutic. Why did we need a separate discipline called Yoga therapy? Since then, there has been ongoing dialogue in the Yoga community about what distinguishes Yoga therapy from ordinary Yoga. In a 2000 article in International Journal of Yoga Therapy,a panel of five well-known yoga experts attempts to define this developing discipline. Although no single definition has been widely adopted, the field of Yoga therapy has grown rapidly over the years, and the IAYT now boasts over a thousand members worldwide (see the Resource Guide).
In my own view, Yoga therapy adapts the practices of Yoga to the needs of people with specific or persistent health problems. Frequently, these people can't attend group Yoga classes and need one-on-one attention. Yoga therapy can serve as a transition into group Yoga classes, as it did for my friend Chris. I first met Chris years ago when we both attended El Camino College in Torrance, California. Her sorority and my fraternity often did fun things together. One night at a party, Chris had a severe asthma attack. We all gathered around, very alarmed, as she struggled to catch her breath. We rushed her to the emergency room, and, with treatment, she recovered. But I never forgot the experience.
After college we lost touch with one another. Then, twenty-five years later, I bumped into Chris while on my way to teach a Yoga class in Malibu. Surprised and delighted, we reminisced about old times, and I asked about her asthma. Apparently she had been using various medications and taking allergy shots ever since the attack in college. Occasionally, she still woke up wheezing and ended up in the hospital. Her asthma could also be triggered by the slightest aerobic exercise. I immediately recommended Yoga therapy.
After a few private lessons, in which she learned breathing exercises similar to those recommended for asthma in Chapter 8, she was able to begin Yoga practice at home on her own. She also began taking Chinese herbs, and a few weeks later she joined my twice-a-week group class. After three months of regular classes, herbs, and Yoga breathing exercises, her asthma resolved and Chris stopped taking her medication and allergy shots completely. For the past eight years, she has been a regular in my Malibu class and she has been asthma- and medication-free the whole time, occasionally using an inhaler for allergies.
Like Chris, many people benefit very quickly from a Yoga program designed for their specific ailments, which is what we offer in Part III of this book. But ordinary Yoga practice can also have a therapeutic effect. I learned this from my own experience, when my chronic back pain gradually disappeared as I continued to attend a regular Hatha Yoga class. However, if I had been able to get one-on-one Yoga therapy specific to my back pain, I'm sure my healing would have occurred more quickly.
Both Yoga and Yoga therapy need to be adapted to the culture in which they are taught. The postures and procedures recommended at a traditional Yoga therapy center in India, for example, aren't necessarily appropriate for students in the United States. Because Yoga therapists may work in concert with physicians and other conventional health-care providers, we need to use language and procedures that they can understand. When I communicate with medical providers, I explain that Yoga therapy is the practical application of Yoga principles for people with special physical, emotional, or spiritual needs or challenges. In the rest of the book, I will show you how to use the time-honored practices of Yoga therapy to significantly improve your health and well-being.