Yoga and Research

The American Council on Exercise (ACE) has sponsored and published a study on how Yoga benefits its practitioners. Using two groups, one attending a 1 hour class three times per week and the other performing no exercise (both groups were recruited from a sedentary population with no Yoga experience), this study clearly shows that many of the standard fitness parameters are addressed with such a limited amount of exposure.

To address the issue of Cardiorespiratory fitness, the study authors also studied a 1 hour power Yoga class; this found that modest benefits can be gained by attending a more vigorous class.

However, no Western study to date (that I know of) has studied traditional Yoga (practicing 6 days per week as recommended by the Gurus) or the Ashtanga method as taught by Pattabhi Jois. The practice of Ashtanga Yoga becomes quite vigorous and aerobic with the entire "routine" taking about 90 minutes to complete. Many of those who begin this method have found that they have lost bodyfat/weight (losing inches) while becoming stronger, and also notice that they are less winded during daily activities such as climbing stairs. Surely this shows an aerobic benefit is possible. Will the research community step up and study this phenomenon? The difference between "health club" yoga and traditional Yoga is like the difference between walking and running.

Perhaps a new study can be designed that contrasts the differences between the sedentary group, the typical health club 1 hour format, and the traditional method of 90 minute to two hour classes with practitioners practicing on their own so that everyone in that group gets six days per week under their belts. And yes, each person can work at their own pace (the essence of Mysore style is that the asana is modified for the student, not making the student practice asana that is inappropriate for their level of ability). I believe it can be done.

Om shanti!

The Meaning of Yoga

When we think of Yoga in the West, we nearly always think of it in physical terms - the asanas, the workout, the focus on the body. The first four limbs (angas) in Ashtanga Yoga, the Yamas, Niyamas, Asana, and Pranayama, all concern the external practice of Yoga. For most Western practitioners, this is the gateway to deeper practices which are what makes Yoga a spiritual quest also.

Reading about the journeys of others often can help us make the transition to a more meaningful Yoga practice, inspiring us to make changes in our behavior and lifestyle. Many of the teachers who lead workshops and retreats on a national or international level share their experiences with us so that we can grow and deepen. Even if we never "advance" physically to those pretzel-looking poses we see in calendars, we can still find the flower of spiritual meaning awaken within us as we learn to see our own journeys in those of others.

Cut and paste the link below to read one such journey, written by well known Power Yoga teacher Bryan Kest. It is also listed on the sidebar as a hot link...
http://www.poweryoga.com/aboutyoga/aboutbryan.php#teacher

The journey of a thousand miles begins with a single step....

Pranayama - BREATHE!

In order to practice Asana correctly, one must also breathe correctly. How hard is it to breathe in and out? It's automatic, right? Then why are so many feeling the effects of asthma, mental stress, high blood pressure, etc.? Breathing is so important to good health; research has shown that healthy people who practice shallow breathing can exhibit asthma symptoms; many overstressed people trigger their own panic attacks or make them worse by shallow, irregular breathing. Calmness can be induced by simply slowing down and taking deep, regular breaths.

The first pranayama taught in the Ashtanga system of Sri K. Pattabhi Jois is linking deep, regular breaths to the movements of the Sun Salutations. These breaths are in through the nose, out through the nose, with a sound like the ocean in the throat. This is called Ujjayi breath, or victorious breath. It has a calming effect on the mind, allowing the practitioner to focus more easily. If the breath becomes shallow or irregular, s/he is working too hard. If it becomes deeper and fuller, even the most difficult asanas become easier.

This breath can and should be practiced by itself; then link the inhales with upward movements and the exhales to downward movements. See previous posts for how to practice the Sun Salutations, and begin breathing with your movements; notice the difference in how you feel, both mentally and physically!