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Morning Yoga Stretches: Part 1
This stretching sequence was inspired by Peter Kelder's book, Ancient Secret of the Fountain of Youth, which is a story about an encounter the author had with a well-traveled retired British Colonel who shared five ancient Tibetan Rites(plus a breathing exercise). The Rites are a series of Tibetan yoga postures touted as the fountain of youth. I was inspired to start practicing these poses every morning after reading the book at the beautiful house of a loving family with whom I live. I do these exercises every morning; I definitely feel more calm, relaxed, mentally clear and like my body is well prepared for the day. This is part one of the series. These exercises serve as a base for the Morning Yoga Stretches Series - later videos will offer suggestions on how to incorporate more asanas (poses) into your routine. I sped up the video so you can get to the meat of each pose. The book recommends working up to twenty sets of each posture at your own pace. When I first started I could barely do five spins, but now I can do over 50 in a row without getting dizzy - it's all about working with your body and doing only what you can. To learn more about the Rites, please visit: en.wikipedia.org You can also find the book here: www.amazon.com
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Observations In A Yoga Class For Students With Multiple Sclerosis
Article by Samadhimurti
Description of Multiple Sclerosis
MS (Multiple Sclerosis) is a progressively degenerative, auto-immune disease of the nervous system in the brain and the spinal column. The myelin layer that usually protects and supports the nerves becomes inflamed, damaged and eventually completely destroyed. The communication through the nerve impulses may break down. The course of the disease can be different for each person, often people will experience attacks of varying duration (days or months or even years) followed by a restoration period where functions will improve again, to then experience another relapse years or even decades later.
All parts of the individual that are controlled by the nervous system can be affected including functions of vision, hearing, speech, walking, writing, and memory. Muscle weakness and spasms, fatigue, numbness, and prickling pain are common symptoms. Decreased concentration, attention deficits, depression, manic depression, and paranoia can be part of the mental changes. As the disease worsens, patients may experience sexual dysfunction or reduced bowel and bladder control . Symptoms can vary during different phases and among different people.
It is estimated that there are approximately 4000 people living with MS in New Zealand. Unfortunately, as Medline Plus state, "there is no known cure for multiple sclerosis at this time. However, there are promising therapies that may slow the disease. The goal of treatment is to control symptoms and maintain a normal quality of life." The Happy Families Website describes that Yoga and Tai Chi are good for stretching and a sense of well-being.
A study in 2004 in the US showed improvement in fatigue in the groups that exercised and practiced Yoga compared to the control group that performed neither. No effects on attention or alertness or any clear changes in mood were noted.
Professor Burk , a leading neurologist in the USA, suggested that people with MS:• utilise available resources, • have a good relationship with their health care professionals, • educate themselves - find out more through MS support groups and own information library, • learn to say "no" to work and family commitments when not well,• maintain a healthy lifestyle including healthy diet, exercise, and adequate rest, • take up recreational activities and hobbies that give positive support,• reduce toxins: alcohol and tobacco and negative friends and family,• reach out to peers with MS to share common issues, and• be an advocate for MS causes.
Implications for a Yoga Class
The above information suggests that Yoga (asana, pranayama, meditation and Yoga Nidra) can benefit people with MS by improving health and wellbeing on the physical, energetic, mental, emotional and spiritual levels. In fact, Yoga is an excellent complementary therapy for people with MS. Practising Yoga in a group environment on a regular basis allows clear instructions and assistance from the Yoga teacher as well as encouragement and support from the peers. When people with MS take up Yoga, they need to be especially cautious with balance and standing movements, as well as aware of their own limitations as not to overdo the physical (and other) aspects. A Yoga class therefore needs to be gentle and flexible to cater for each person's different abilities.
Observations in a Yoga Class for students with MS
Because students with MS tire easily the class is only one hour in duration. We meet once a week in the gym where exercises are practiced on other weekdays. The group is small at this stage, only five regulars come: three women and two men, all over 50. They have agreed to start the class sitting up, even though one participant cannot do so for extended periods. People either lean against the wall or sit cross-legged without any other support during stages 1-3 of Kaya Sthairyam followed by chanting of the mantra Om three times and the peace invocation of Om Shanti.
Often, it is a struggle for everyone to be ready on time for an already short class. Some of the students may take several minutes to move into any of the base positions. Because most students cannot stand or are unable to stand without support, asanas are restricted to those starting from sitting, lying on front or back, Vajrasana and on all fours. An easy flow of postures has been created to save time by avoiding unnecessary changes in base positions: this flow moves from sitting asanas to postures on all fours and/or Vajrasana, to postures starting from lying on the front, then rolling onto the back and finally completing the class with Yoga Nidra in Shavasana for the last 15 to 20 minutes. In each session some movements from the Pawanmuktasana (PMA) part 1 are practised while still sitting up, sometimes one of the first three PMA part 3 is added. Favourites from Vajrasana include Shashankasana and Ananda Madirasana. Marjariasana and Vyaghrasana are practised with varying outcomes. On the front, asanas like the flying locust or half locust as well as simple backward bends play an important role in keeping the back flexible and strong. Lying on the back, all asanas that strengthen the abdominal muscles are particularly important and as well as spinal twists. Recently padma pushpam was added with great success.
The class finishes with Yoga Nidra to counteract any fatigue that may accompany the physical exertion of getting to class, onto the floor and then performing asanas. Rotation of consciousness especially supports the growth of new neural pathways, and the breathing will sustain a sense of well-being and connectedness, in particular as usually pranayama - other than Yogic Breathing in Shavasana just before Yoga Nidra - falls prey to the time shortage.
A little while back, we introduced Ashwini Mudra, then Vajroli / Sahajoli Mudra the following week and Moola Bandha a fortnight later. Within a month the feedback from the students was that urinary incontinence had now been mastered without drugs. This possibility had not been known before. Originally the mudras were introduced in preparation for Moola Bandha, which was to be taught for pain control as well as energy preservation.
The willingness of the students to try new asanas keeps astounding me and often the result is much more encouraging than expected - by me. We have done a Vipareet Karani asana variation against the wall, where apart from getting the legs there; the main problem was to keep the legs from slipping back down. We have given Hasta Pada Angushthasana and Meru Akarshanasana a go and performed a TTK variation sitting up against the wall.
The students are a chatty bunch and focus continues to be a challenge for some. The mood is always cheerful before, during and after class. People are determined to see the good in the situation and make the best out of life, as Brendon says: "The word 'giving up' is not part of my vocabulary." The social aspect is important, and the feeling of a support group shows when a cup of tea and biscuits are enjoyed after class.
The students report feeling great and relaxed at the end of the Yoga class and finding the class generally enjoyable and the effects remarkable. Brendon comments: "Yoga and exercise complement each other. Since I started practicing both several times a week, I have been able to do things again I couldn't before. It's a pity not more people attend."
Brian explains: "Without Yoga and Gym I wouldn't be able to walk now. The Yoga class challenges me to give movements a go I wouldn't think of trying otherwise."
And Diane observes: "It makes you feel good, the stretching is so good for our bodies, and we don't get it like we do while doing Yoga, also the breathing is really great, especially for an Asthmatic like me, it also has enabled my to be a much better sleeper. I relax more fully and concentrate on the eyebrow centre and can then drift off to sleep which has been a God sent when the pain is really bad. Also I love finishing off with the Yoga Nidra; it is so good."
Sources i. http://www.medicinenet.com/multiple_sclerosis/article.htm
ii. http://www.nlm.nih.gov/medlineplus/ency/article/000737.htm
iii. http://www.honeybalm.com/diseases/mulitple-schleroris.php
iv. Randomized controlled trial of yoga and exercise in multiple sclerosis. Neurology. 2004 Jun 8;62(11):2058-64 ,Oken BS, Kishiyama S, Zajdel D, Bourdette D, Carlsen J, Haas M, Hugos C, Kraemer DF, Lawrence J, Mass M.
v. MS Waikato Trust Newsletter April 2006 Snippets from Professor Burks' Talks Hamilton: MS Waikato Trust
Orignal From: Bhakti Yoga Summer - www.bhaktiyogasummer.com
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