Lord Shiva is the most powerful deity of the Hindu religion. He is also known as the God of Destruction. Lord Shiva bestows health and longevity upon human life. And there are many ways to worship him.

Chanting Maha Mrityunjaya mantra is considered the most powerful way to worship Lord Shiva.

The mantra aims to ward off evils like jealousy and greed. Chanting it also promotes the longevity of human life. Ideally, it should be chanted 108 times.

Meaning of Maha Mrityunjaya Mantra

The full mantra can be found below:

“Aum Trayambakam Yajaamahe

Sungandhim pushtivardhanam

Urvaarukamive bandhanaat

Mrityormukshiya maamritaat”

A rough translation of the mantra is below:

“We worship the three-eyed One (Lord Shiva) who is fragrant and who nourishes all beings; may He liberate me from death, for the sake of Immorality, even as the cucumber is severed from its bondage”

Breaking Down the Maha Mrityunjaya Mantra

The mantra is divided into four lines. Each line contains eight syllables. Translations can vary. But all of them reflect the fact that the sound is more important than the meaning. The resonance of sound attracts the mind. It leads it to an inner experience.

The literal meaning of the mantra is secondary. 

Still, it is important to understand the mantra in order to develop faith.

The individual words of the mantra convey a nourishing and life-sustaining quality. It is filled with the sense that a great force of goodness is at work within us. It is supporting our growth and lifting us during troubling times. It helps us to recall the higher aim of the Self, even in our busy lives.

The Maha Mrityunjaya mantra is meant to restore health and happiness. 

It brings us calmness in the face of death. When our courage or determination gets blocked, this mantra helps us to rise up. We can overcome obstacles. It awakens a healing force in our body and mind.

This mantra is like a plant. It gathers nutrients from the soil. And it heals and nourishes the forces that enter the human body. This may be through foods, medicines, supportive emotions, or encouraging thoughts. Ultimately, it attracts these forces.

It creates an inner environment that enhances their effectiveness. Thus, this mantra can be used whenever any restorative process is being undertaken.

The Maha Mrityunjaya mantra can be recited when you are taking medicines. 

It will prepare your body and mind to make the best use of them. It is also said that chanting this mantra regularly will allow you to draw from the infinite reserve of energy.

Practicing daily can also prevent burnout. It opens up channels of healing and allows life to be nourished.

Significance of Maha Mrityunjaya Mantra

This mantra is also known as the Triyambaka mantra. It is said that chanting this mantra releases a string of vibrations. It can realign the physical body and ensure the maintenance and restoration of good health.

This mantra was found in a verse from the Rig Vega. It is considered to be the most powerful Shiva Mantra. It can bestow longevity and ward off calamities. Chanting this mantra can prevent untimely death, remove fears, and heal holistically. This eternal mantra is also a part of the Yajurveda.

It is prescribed that chanting this mantra 108 times is ideal. Many chant this using a Rudraksha rosary. This consists of 108 beads to help keep count.

The numbers 1, 0, and 8 are deeply significant. They signify oneness, nothingness, and everything respectively. Together, they depict the ultimate reality of the universe.

The number 108 reminds us that the universe is one, empty, and infinite all at once.

There is also a Vedic mathematical explanation of the number 108. It associates it with the distance of the Sun to the Earth. And the distance from the Earth to the Moon is 108 times the diameter of the Sun and Moon respectively.

There are also 108 Upanishads in the Hindu line of faith.

Therefore, chanting this mantra 108 times surrounds your system with protection. You are cocooned by Shiva’s energy.

Benefits of Maha Mrityunjaya Mantra

#1. The mantra helps to regenerate the physical, mental, and emotional state.

This mantra addresses Lord Shiva. It seeks His blessing to promote longevity. Chanting it can also prevent you and your loved ones from an untimely death.

#2. It can help the health of a sick person.

Try sitting next to a sick or ill patient. Chant this mantra 108 times. Seek Lord Shiva’s blessing for this person’s health and wellbeing. It is believed that chanting this mantra can produce vibrations.

These vibrations ward off evil, realign the physical body, and restore good health.

#3. It realigns your physical, mental, and emotional state.

The best way to chant this mantra includes applying holy ash and filling a glass of water. Ideally, you will also be sitting facing east. Make sure to close the top of the glass with the palm of your right hand. Then chant this mantra 108 times. 

Once you are done, you can spray the water in your house. Or, you can give it to others in the house for drinking.

#4. One can conquer all of one’s evils

The Maha Mrityunjaya mantra wards off evils like jealousy, anger, and greed. Chanting regularly can help battle illnesses, accidents, calamities, and unexplained situations.
Lord Shiva will also create a protective shield around you. 

This will keep you away from sudden death and bestow you with health, wealth, and peace.

#5. It can help bad sleepers with bad dreams.

Try chanting this mantra before bed or at the beginning of the day. This will put your mind at ease. It will also help those experience undisturbed sleep.

#6. It helps the human body connect with the inner Self.

This mantra can provide spiritual upliftment. It is so powerful and significant for this reason. It helps us connect with the deeper parts of our souls.

How to Use This Healing Mantra

Make the Maha Mrityunjaya mantra a part of your daily routine. There are no restrictions as to who may learn and practice this mantra. It is also not necessary to embrace the mythology behind it. Instead, it is enough to approach the mantra with respect.

The first step is to learn how to recite the mantra correctly.

It may appear long, but it is only thirty syllables. Start with a slow repetition of the mantra. Combine it with the meaning of the individual words. This should help with memorization.

Once you have learned the mantra, bring it to your mind as you begin your daily meditation. Calm your body by breathing deeply. Then recite the mantra, 3, 11, 21, or 36 times to begin.

Allow your mind to become absorbed in the sounds and rhythms of each line. Let this mantra draw awareness to your heart center or eyebrow center. This either center as a focal point for your awareness.

If you would like to address health problems through this mantra, focus your awareness on your navel center.

Over time, you may wish to do more repetitions. You might be going through a period of poor health or low energy. Maybe you are seeking a deeper sense of security or confidence. Or maybe you are feeling stressed or overwhelmed by the events in your life.

Give in to the nurturing quality of this mantra.

It will transform your human mind and heart. Just as the forces of light, water, and soil, this mantra can help you grow. It magnifies the qualities of personality that give life purpose and meaning.

Additionally, use mala to keep track of your practice. 

Mala is a string of 108 beads. Treat one complete mala as 100 repetitions of this mantra. A fulfilling practice is completing 8,000 repetitions in 40 days. This can be accomplished by doing one mala in the morning and one in the evening.

Final Thoughts

There are many different reasons for taking up this practice. Chanting Maha Mrityunjaya can enhance your life or assist the transition into death.

Ultimately, this mantra is a means for self-realization.

The consciousness it inspires is very deep. It taps into the unending consciousness of the indwelling Self.

While reciting this mantra, remember that the body is the temple of human life.

Your prayers and acts of worship culminate in meditation. And the inner lingam that blesses us with immortality is the energy that flows from the base of the spine to the crown of the head.

Awaken this energy. Tap into that consciousness. And nourish your mind, body, and soul through this mantra.

Namaste.

The post Maha Mrityunjaya Mantra: Understanding Why and How to Chant appeared first on YOGA PRACTICE.

Lokah Samastah Sukhino Bhavantu is a Sanskrit mantra that’s translation reads; “I wish peace and happiness to all beings. May my actions and behavior contribute to others in a way that brings peace and happiness.”

What is so profound about this chant is that it sheds light on our own ego. Why must we focus on the passive and material things of this world as we are beings that interweave into the lives of others? This mantra speaks to us to turn inward and reassess our values and priorities. To help us recognize that life itself is a blessing, for us and for others.

What Does Lokah Samastah Sukhino Bhavantu Mean?

This mantra first gained popularity from Jivamukti yoga. This form of yoga combines physical and spiritual practice with the added them of ethical responsibility. With vinyasa style poses, those who practice Jivamukti are to adhere to five beliefs. These beliefs are:

• Shastra – Scripture

• Bhakti- Devotion

• Ahims ā – No harm or violence towards others

• Nāda – Music
• Dhyana – Meditation

In its essence, Lokah Samastah Sukhino Bhavantu represents many things. Lokah alone can refer to the universe as a whole. It doesn’t limit ourselves to just the planet earth but illuminates to all beings in our universes and outside of our known universe. Samastah translates to entire, in this context it works to describe lokah’s meaning, of the universe or world. Sukhino translates to happiness or joy while Bhavantu represents everyone.

The meaning of this chant may come across as transparent by the translations. But, Lokah Samastah Sukhino Bhavantu is powerful. It represents several meanings that intent is to unite us on this planet and beyond. It’s chant wants us to recognize what we’re capable of inside and out. Here are some of its intended purposes for those who use it:

We Are All Connected

Although, our lives differ greatly from our friends and colleagues doesn’t mean that we as humans do. We are all sharing this human experience amongst one another. And equally we must respect the responsibility and sacredness of this connection. Samatah means that we are all beings at this moment. We exist in this universe as we are now, in the very same shared moment. Lokah Samastah Sukhino Bhavantu teaches us to:

Practice Empathy

This mantra requests those who chant it to recognize the synchronicities in our lives. Although we see the world through a different lens doesn’t mean that those around us don’t experience similar events. Pain and sorry, delight and joy, they’re experienced from those around us. By exercising compassion we are able to see that we are not alone and how connected we all really are with one another.

This is true also for our planet. Recognizing others means that we’re able to realize consequences for our behaviors. As we are aware that our actions make an impact on those around us, we begin to allow kindness to be more than a gesture. Compassion begins to be a part of our being and is easily a part of who we are.

Personal Elevation

Sukhino represents finding balance. We can accomplish this by centering ourselves and releasing negativity. When we focus on happiness and joy we are emitting that energy out to others. This mindfulness can help us take the first important steps of understanding who we really are. As we are unable to have freedom when we deny others the same right. How we can do this is by certain actions that hinder the spirit or suppress the freedom of another. In this regard we must take responsibility for our actions and ourselves.

When we are able to accept that we are no different than those around us we are more available to accept opportunities without judgement. Fear, anxiety, or harmful actions lower our vibrations and limit our frequencies. By practicing kindness we can elevate this and ignite those around us.

Become Enlightened

Bhav is representative of our attitude. It’s our state of mind in our current existence. Within this shared space the more we become remembered by the divine within us we are able to attain enlightenment with more ease. We are also able to accept our true selves and accept love in its purest form.

Bhav says that we are pure love in a unified existence. Love, and all that it represents, is the most authentic way for humans to present themselves. For instance, Jivamukti yoga believes that the invisible energy that interweaves the universe is love. If we accept this we can encounter everyone within this state of clarity. The mantra and chanting helps to amplify the sounds of love, gratitude and acceptance.

Taking Action

Everyone has a unique voice and when using their voice they are contributing to our fabric of reality. They are slowly piecing together the world that they want to see by contributing their thoughts and creating action. We can practice this in different forms. We can be active through a specific cause, creating sacred sounds, or spreading messages of peace. The important thing to take away is that your voice and actions matter.

If you want to see change in something, or personally feel convicted by a specific cause or movement, use chanting. By chanting Lokah Samastah Sukhino Bhavantu you are calling upon this powerful message of unity. A unity that spreads further than your known network of friends and colleagues but to the universe as a whole. This chant will bring strength against your limitations and bring healing from the divine.

Cosmic Influence

Chanting Lokah Samastah Sukhino Bhavantu calls on more than the ears around us. This chant is about encompassing the universe as a whole and all the universes that exist now. This chant has a cosmic influence that offers a blessing to all existing beings in this planet and beyond. This showcases the power and influence of the language of love and kindness as it transcends beyond our understanding.

Raising Vibrations

Chanting has a direct impact on the Earth’s energy. Although, this is something difficult to demonstrate but luckily the Schumann Resonance is able to give us insight. The Schumann Resonance is the electromagnetic frequency of the earth. It’s regular frequency is 7.8hz. This frequency is also the same frequency as one of the most sacred chants using the word “Ohm”.

With this insight, we’re able to have a quantifiable measurement that chanting has frequency. This also can mean that raising our vibration, and consequently our consciousness, we influence energy. This is potentially an explanation of why this chant ends in “antu“. Using antu as the end of this mantra transforms this chant into a statement. It’s a commitment to the cosmic universe of focusing on happiness in our unified existence.

Why We Chant

Aside from the powerful meaning of Lokah Samastah Sukhino Bhavantu, you may wonder why we chant at all. Well, chanting is more than something you can start and end your class with. It is something that encompasses universal sound and has life due to its deep roots of influence in our bodies. For instance, the power of chanting in Sanskrit is that the root words and letters have direct connection to the chakras within our bodies.

By vocalizing Sanskrit words, we are generating these vibrations that resonate deeply within us. This is because the very words we’re claiming found inspiration by us as human beings and our chakras. When activating these energy channels we are able to tap into a deeper level of transcendence and empathy. Plus, there are a handful of benefits:

Reduces Anxiety

When we engage in chanting we’re utilizing a specific sound and rhythm with moderation of our breathing. In this meditative state, we are combating imbalances that our minds may have to bring harmony. Chanting helps us to regulate our body’s tension and bring influence to the endocrine system. Chanting also helps us to bring balance to hormone production and consequently heightens our mood and improves our sense of self.

Strengthens Our Immunity

The hypothalamus plays a large role in our immunity. It is the part of the brain responsible for communication and regulation. A lot of functions we assume are automatic are actually under the control of the hypothalamus. For instance, our temperature and our metabolism are under the influence of this area of the brain. It is one of the most important links in our mind and body connection as it directly makes an impact.

This communication is between the nervous system and the endocrine system. As the hypothalamus takes in information the hypothalamus sends messengers out. These messages are the ones most commonly known for their influence of mood; serotonin and dopamine. These two chemical messengers influence our hormones and give us a happier state of mind.

During chanting, our breathing patterns help to adjust the rhythm of our body. Not only in terms of our sleep pattern or our circadian rhythm but on how we exert energy. But, through sound and breath, the parasympathetic nervous system is engaged and sends messages that we are in balance. The benefit of this is to communicate that we are not in the need to “fight or flight” as this system is known for. It lets our mind know that we are in balance. And this communication helps our body build stronger immunity.

Calms The Body and Mind

Chanting brings peace to the body and mind. That is exactly what it’s intention is as the Sanskrit interpretation of Mantra explains. The word mantra breaks down as “man” equates to mind and “tra” represents a vehicle. That means when we chant a mantra, we are encouraging our minds to think independently from what we’ve learned. We are wanting our minds to not become dependent on material pleasures but to look from gratification and truth from within.

This can give us a sense of peace as we’re not putting so much pressure on what we are or what we think we should become. Our society often gives us measures or milestones that we think we must achieve to become something that we’ve been told to be. Chanting helps our minds break free from these barriers to recognize, once again, that we have and are everything that we need. To think independently of what others may accept as a truth and recognize what our personal values and truths are. To recognize karma and apply it into our life.

In that sense, chanting moves beyond us as beings and transcends to a more profound meaning. It relieves us and offers us a comfortable place within a spiritual realm. Our understanding of values in the material world are relinquished. Instead, our focus shifts and we recognize the expansive world that we are a part of and what strength we embody. Through chanting we are able to influence our thoughts, reduce tension in our bodies, and bring our minds to a state of ease.

The beauty of this mantra is to enable our minds and bodies to recognize what this human experience is all about. That is the experience itself. We are all connected. Not just on this planet but within the cosmic universe. There is plenty that we don’t know, plenty that we still have to grow and understand, but that’s the intention of this mantra. We may not have all the answers at the moment but we accept where we are, who we are, and those around us. And because of that acceptance, we are able to accept ourselves and bring ease to our mind, our bodies, and our spirit.

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Yoga therapy’s intent is a holistic approach. By using  different techniques we’re able to customize benefits to a specific need. For instance, some postures may aim to reduce toxins in the body. While others may bring someone insight on their minds reactiveness to an event. These are invaluable tools that we achieve through yoga. This can help us understand ourselves on a physiological level as well as psychological.

There’s a saying to be kind to everyone because we don’t know what someone is struggling through. Yoga therapy is about targeting what you’re facing and to meet you there with compassion. Yoga therapy is non-judgmental and comes from a place of encouragement and support.

Who Can Benefit From Yoga Therapy?

As with any therapy, there isn’t a one-size-fits-all approach. Yoga therapy is something that caters to the individual. Because of this, it’s too difficult to say what exactly the benefits will be for any one person. It could mean something different to everyone.

Yoga therapy helps individuals achieve a greater sense of well-being. Either from gaining a heightened sense of self-worth or self-confidence. But, there are several who experience mental health concerns or chronic illnesses that seek yoga therapy as well. They may find benefit in a variety of ways by seeking yoga as an adjective therapy. For instance, the below showcase ways that yoga therapy helps individuals as they face obstacles in their daily life.

Mental Health Concerns

Yoga is capable of helping us recognize unconscious behaviors that our body has. That could even mean that our mind is sending signals that we’re not even aware of. For instance, our minds could be hyperactive or sending signals that create excess stress. With yoga, we can detect these signals and be more aware of our bodies’ needs.

Chronic Asthma

Yoga is able to slow down our respiratory rate and reduce stress. This helps people who suffer from chronic asthma take control of their breathing patterns. There isn’t specific research that supports this connection. But, there is research that shows reduction of stress and control of breathing patterns through yoga practice. Either way, this is a significant finding. As this can help individuals take control of their breathing and also recognize triggers.

Anxiety and Depression

Yoga is renowned for its ability to achieve balance between the mind and body. One of the ways that yoga achieves this is through regulating our breathing. This benefits us because our nervous system is closely dependent on our breathing patterns. When we’re anxious our breaths turn shallow, and unconsciously we may hold our breaths without even noticing. But, with exercises like yoga we are able to bring ease to our nervous system and deepen our breathing.

Trauma and PTSD

Post Traumatic Stress Disorder and Trauma can interfere, and sometimes take control of someone’s life. Those who face these circumstances may find conditions difficult to overcome. Alongside traditional therapy methods, yoga can benefit as an integral part of their healing. Yoga practices intentional breathing and exercises this with movement. This can benefit individuals by monitoring their emotional regulation.

This type of exercise can also help manage their sympathetic nervous system. Individuals who struggle with their stress response may not realize it’s triggered by certain events. The sympathetic nervous system could also experience sensitivity and become overactive.

Yoga also helps benefit by enhancing coping skills and heightening an individual’s sense of value. When making us more aware of the self, we can recognize more about what our subconscious is bringing to the surface. In our day-to-day, we may not be aware of the information that is coming to the surface. Information that may be problematic. Yoga can help us tune into what it’s saying and find comfort in knowing we can overcome this negative energy.

When we address the negative energy that exists within our subconscious we help prevent us coping in other ways. Such as giving in to problematic ways of finding comfort like substance abuse. When we establish the source of pain, and confront it, we’re able to heal. Yoga therapy is there to comfort and bring individual’s to a safe place where they can face these issues. Helping manage symptoms and give control back to the individual.

Insomnia

If you’re someone who suffers from sleep insomnia then practicing yoga on a daily basis may help you fall asleep. Some of the causes of what keeps people awake at night is due to hyperarousal. What this means is that the ‘fight or flight’ response that’s ingrained in us is still elevated. Even if you feel tired or lethargic your nervous system could be experiencing an entirely different response. Yoga can help you achieve balance that will help you get to sleep and stay asleep.

Illness Support

Our bodies are incredible. But, with that they’re also very delicate. Because of yoga’s fluid movements we’re able to increase our circulation and immunity. This brings benefit to us against an array of different illnesses that we face.

Diabetes

Research in the connection of yoga therapy and diabetes is still in its infancy. But, there are some promising clinical trials that show significant reports. For an individual who practices yoga daily and seeing a substantial change in blood pressure and lipids profiles. The changes found in the liver and the cells of the muscles become more subject to insulin.

This is a significant finding. This is because it’s becoming more open. Enabling sugar (glucose) to move into the cells freely and enter the bloodstream. This will help people with diabetes reach the blood sugar targets they need. Yoga benefits individuals by helping bring strength to their muscles through asanas. By maintaining a healthy body, diabetics take control of their weight. Consequently, they regulate their blood pressure and cholesterol levels.

Cancer

Yoga works to compliment other forms of therapy and other health modalities. This is because it helps patients work through their diagnosis and cope with the stress and anxiety associated with their cancer. Yoga helps reduce stress because of it’s breathing exercises and encouragement to help ease the mind with meditative practices. This will help cancer patients give their minds a break with setting intentions that are positive and hopeful.

Heart Disease

As mentioned above yoga helps to relieve stress. This is beneficial as hormones associated with stress like cortisol work to narrow our arteries. Yoga helps to encourage regular breathing patterns that can better prepare us on how to reduce stress. Aside from the benefits of reducing stress, yoga also works to lower your blood pressure, blood cholesterol and blood glucose.

Neurological Conditions

The mind-body connection is something that some take for granted. But, when there is a neurological condition that occurs we’re quickly reminded of the body’s delicate nature. For individuals who have one of the below conditions, yoga can help with expanding neuroplasticity in the brain. This can help the health of the brain and speed of the healing process.

Stroke

Yoga requires plenty of dedicated focus when performing postures and this works to improve the mind’s connection to the body. As we’re performing a posture, we do so with a very deliberate intention. Even if we are not able to perform the posture to its full potential we are still able to stimulate areas of the mind. With these movements we establish these connections that help rewire these neural pathways to promote growth and healing of the brain.

Multiple Sclerosis (MS)

For individuals with multiple sclerosis, yoga can become a helpful tool in balance and strength progression. Because of yoga’s strength building exercises, it can help promote ease in daily activities of living. The practice of yoga can help provide benefits that work to bring individuals with MS to a more relaxed state quicker. This is helpful if someone is to undergo imaging, where they must remain sedentary for a long period of time. Yoga practices proper breathing, and relaxation techniques to help individuals remain calm through some procedures.

For individuals with multiple sclerosis yoga can become a helpful tool as it focuses on achieving balance and strength. Because of yoga’s strength building exercises, it can help promote ease in daily activities of living. The practice of yoga can help provide benefits that may relax individuals as well.

Overall Well-being

Yoga offers something for everyone as it meets you where you are. If you’re someone who isn’t struggling with something specific, like a condition or disease, then yoga can benefit overall health. Yoga has the unique ability to bridge together the gaps between the mind, body and spirit. With this connection we’re reminded to practice self-acceptance and gratitude. Yoga helps us look inwardly and answer questions or have questions arise that we didn’t know we had. For a better mood and a healthier state of mind, yoga can serve as an invaluable staple in your health.

What Is The Difference Between a Yoga Therapy Session and a Yoga Class?

Although yoga itself is often thought to hold therapeutic properties there is still a difference between the two. For a yoga classroom you have a yoga student that may seek a class to look deeper into themselves or to set a specific intention. Perhaps, they’re looking into yoga for assistance on how to gain a deeper self-assessment or just as another form of exercise. They participate in activities like pranayama or breathing exercises, and have instructed meditations. They’re benefit from the class is primarily from the instruction of a yoga teacher.

A yoga teacher’s instructions is about a style that they find best suits the flow of their practice and that guides students. Some teachers may exercise ways for the student to even instruct themselves to achieve a more in-depth benefit. Yet, whatever the case may be the teachers focus on an instructional method to educate their students.

For a yoga therapy session, the classroom isn’t as broadly set. Instead of focusing on guiding the class as a whole you’re working with individuals where they are. Asking questions about their needs and intentions. A yoga therapists responsibility is to meet their students where they are and to work with them in ways that best support those needs.

For instance, yoga therapists have training to fully assess their client through active listening, questions and observation. They work to reduce their clients’ symptoms and create goals. These clients don’t come from a place where they necessarily want to learn about the practice of yoga but to benefit solely from it’s therapeutic benefits. They seek to improve their functioning and to feel better.

Is Yoga Therapy For You?

Yoga therapy is a field that is gaining more traction in the scientific community. It is helping many people regain their emotions, channel their energy in a positive manner and establish physical and mental strength. Yoga therapy is about bringing the power back to the individual and having them regain control of something. Even if that is a matter of self-worth or self-value. Whatever you may be struggling with yoga therapy is there to meet you where you are most comfortable.

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What Is Samadhi?

Samadhi is a state of consciousness where one is in a type of union with the universe, it is an intense state of concentration through meditation. There are different levels and each stage encompasses a different connection to divinity. But, when using the world alone, it means achieving enlightenment.

For the word itself, we can break this down into two Sanskrit meanings. ‘Sama’ represents ‘equal and ‘dhi’ means ‘to see’. In this definition, we can see the true purpose of enlightenment. As it is not about escaping the present moment but realizing what is in front of us in its entirety. For us to recognize that we are equal with one another, we remove conditioned thoughts that cause us to be judgmental of others. In that sense, we are learning to remove bias and achieve a better sense of peace and bliss in our lives.

It’s important to recognize that Samadhi is not a permanent. It is a state of mind that’s achievement is through the proper release of toxicities and attachments. It is then, when one is able to clear their mind, they are able sustain Samadhi for longer durations. This is a state of mind that requires diligence and dedication. This state of mind requires individuals to train themselves and dig deeper and confront issues in their subconscious.

What Are The Three Levels Of Samadhi?

There are three levels of Samadhi that elevate depending on one’s experience with meditation and turning inwardly. Each level takes dedication but most importantly, each level requires us to remove ourselves from the material world and to look within ourselves.

Level One: Savikalpa Samadhi

This is the first level of Samadhi. Within this stage you start to transcend all mental activity. Patanjali even states that for a short period of time, an individual loses human consciousness. This is because the way we see space and time are now altered. But, as this is not a permanent state, we return to consciousness as usual. Patanjali describes these stages to achieve Savikalpa Samadhi as follows:

• Stage 1- Savitarka Samadhi: This is where the mind becomes fixated on a physical object. The individual assesses the object for what it is through a full examination.
• Stage 2 – Savichara Samadhi: This stage focuses on the outer layer of an object and focuses more on the qualities that are abstract. This is a time for admiration of it’s texture, colors, texture, or sound. We recognize the full extent of the object and it begins to provide a breadth of insight of what it is for us to fully understand.
• Stage 3 – Sa-anada Samadhi: This stage moves past reasoning and requests our mind to rest. The mind becomes only aware of itself, its own joy and peace. The focus is about what is happening within ourselves.
• Stage 4 – Sa-Asmita Samadhi: At last, you are within the purity of your mind by shedding the ego, and being present. This awareness of the self, is all that remains. There is no fear, and no desire within this stage. Within Sa-Asmita Samadhi you are aware of the authentic divinity that resides within yourself.

Level Two: Nirvikalpa Samadhi

Nirvikalpa Samadhi asks us to recognize our ego and know the limitations of our material world. In this level of Samadhi, we begin to realize the possibilities of infinite peace. The heart will feel inviting and warm and that with your infinite love you encapsulate the universe within its embrace.

This shares parallels with the Divine Consciousness in the Shankara Tradition. This tradition speaks of compassion for the world and everything that resides in it. Divinity is in everything and because of this we appreciate and express love to everything and everyone. That this love is within this moment. That we transcend what we know about time and space as our futures and past blend into the now.

Level Three: Dharma Megha Samadhi

According to Patanjali this level is not one we attain with effort. It is when we reveal that we are not seeking anything, it is a divine gift that is received to those who have lost desires of our material world. This is a higher level of consciousness that’s received the name “Cloud of Virtue“.

Framework For Enlightenment

The most efficient pathway to move towards Samadhi is to follow the steps in Patanjali’s Yoga Sutras. This is one of the oldest and most informative texts that identifies a framework for yoga practice.

1. Yamas

In Sanskrit, this translates to regulation. This is about setting a guideline for morality in the universe. With discussions ranging from kindness to all beings, discipline of the mind and self-examination. This serves as a strong first step for yogi’s to gain insight and become connected to their spiritual selves.

2. Niyamas 

This asks for you to confront the challenges that you’re facing. With this, you focus on the self and take charge of your personal decisions and lifestyle.

3. Asanas

You may be familiar with the term asana as they refer to yoga poses. Yet, asanas can also refer to exercise for our minds. To truly achieve Samadhi, we must gain control of our emotions and set intentions.

4. Pranayama

If you’ve practiced yoga for a while, odds are you’ve heard of pranayama. This is about regulating our breath but also being appreciative. This is something we often take for granted yet it serves as fuel for our lives. Pranayama helps remind us of this.

5. Pratyahara

Pratyahara is about focusing on our senses. In this step, Pratyahara encourages us to become more present. When turning to ourselves, we develop a direct connection to our senses and learn to trust them then always relying on sight.

6. Dharana

Dharana in Sanskrit translates to “immovable concentration“. At this stage you are thinking with intention, going deep within yourself, and focusing on a direct connection to the body and mind. Now, Dharana asks for you to calm the busy engine of the mind. Try taking all the steps before you and focus on one thing. It doesn’t matter what the object is, but do so with the intent of being fully aware and present.

7. Dhyana

We achieve Dhyana once we are able to filter out the noise in our heads and are able to maintain concentration. This level of focus helps us to quiet our thoughts and delve deeper in meditation.

8. Samadhi

Samadhi is the final step where the body and mnd is clear and we redefine ourselves.

How To Move Towards Samadhi

Step 1: Start Simple

Start by making a commitment to yourself about saying one thing every day that you’re grateful for. Sometimes this can be making a note in a journal or saying out loud to yourself, but however it feels best for you, make it a habit to say something that you may otherwise take for granted.

Step 2: Be Present

Practice ways to be in the moment. This can be as simple as practicing your breathing, or as mentioned above, pranayama. Take a few moments of your day to slow down and calmly breath through the nose. Sit comfortably and focus on each breath, while remembering to relax the tension in your jaw and the muscles in your face.

Step 3: The Answers Are Within

Samadhi encourages us to look to ourselves for the answers. Most importantly, it requires us to shut out the material world and focus on what’s before us. It asks us to look at an object in our day-to-day life and truly examine it’s every detail. Assess it for what it is, acknowledge it for its purposes and recognize what it could be. Samadhi encourages us to see this in our lives, but also in ourselves. Take this time to evaluate some of the mental blocks or challenges you’ve been facing and gain control of your emotions and solutions that can help you to overcome them.

Step 4: Be Patient

Life is dependent on the lens in which we use. People experience life depending on their backgrounds, the lessons that they’ve learned and the life that they have lived. Exercising patients for yourself will only help you connect deeper in your meditations and help you appreciate the moment without being too stressed about reaching some sort of expectation. As reaching whatever expectation you desire will most likely not be achieved with this pressure that you put on yourself. Release these desires, as they are hindering your growth, and be accepting and open to what is to come.

Step 5: Equality

Equality is a large component to Samadhi. It requires us to become in-tune with the world around us. It’s important that in our journey we learn to appreciate our lives and the opportunities we have. For this step, practice things that nourish your soul. What drives you and makes you passionate? Is there always something that you’ve wanted to try? If you can’t think of anything specific, try aligning yourself with a specific cause and see how you can help volunteer.

Step 6: Universal Enlightenment

As detailed above, accepting the universal enlightenment guidelines will serve as a great foundation for you to get started on your pathway to Samahdi. This will help you to gain insight on the guidelines for morality, understand how to apply them in your life and how to connect with the self. Becoming familiar with these will help on the journey to achieving enlightenment.

Step 7: Practice Yoga

By practicing yoga, you are working to develop a stronger bond between the mind and body. This will aid your efforts when trying to concentrate on the self and the senses. You are gaining control of your movements and becoming aware of the energy within.

Step 8: Channel Your Energy

Channeling your energy and focusing on the now is an important step into Samadhi. It’s very important to learn to be in the moment and present. You can practice this by focusing on an object. This can be any household object that interests you. Just choose one and focus on it’s dimensions. Acknowledge it’s depth and its color. Practice on just focusing on one object for a specific length of time. Once complete, try another object for a longer duration of time. This practice will help you channel energy and better your practice of being present and focused.

Step 9:  Practice Positive Thinking

When we’re focusing on the self, unwanted thoughts or negative emotions generally arise to the surface. This is often because we have suppressed these thoughts over time. They’ve chosen to linger in our subconscious and come out when they see the best opportunity to wreak havoc in our lives. When tuning into the self, we’re confronting these negative thoughts. This is an opportunity for us to accept these thoughts and see them as lessons in our lives. If we can accept these thoughts we are finally set free and able to continue our lives in liberation.

Step 10: Chakra Check-In

On this journey, check-in with what comes up for you. Are you noticing specific patterns that have been holding you back? Is there a specific concern that keeps coming to mind that you didn’t realize was troubling you? If this is the case, try taking a moment to meditate on what those thoughts are as they could align with a specific chakra. Identifying a specific chakra that relates to your concern may help you to find poses or techniques that help to move the negative energy out.

Step 11: Focus on Healthy Practices

It may seem obvious but for some this can be a challenge. Adopting a lifestyle that practices healthy choices is one that can raise your vibration and prepare the body on even a physiological level. Along with practicing yoga, try adopting leafy greens and vegetables. This can help your body (and mind) be uplifted and ready to concentrate.

Step 12: Learn About You

It’s difficult to know what is troubling us when we’re preoccupied living our lives and making ends meet. Sometimes we’re not aware of something enough to pin-point exactly what is troubling us. In this instance, perhaps  there is a certain behavior that you’re doing that you are just not aware of. For instance, some individuals may have a habit of stress eating, but they’re not aware of it. Once you’re able to be an observer to your own life, you can better see these issues. Try removing yourself to see if you recognize any of your conscious choices by journaling your day-to-day or changing up your routine. This can help learn more about yourself and gain back control.

Step 13: Connect Spiritually

Some individuals may not have experience connecting themselves to their spiritual side. This is an element that is vital to the progression to Samadhi as you are working closer to enlightenment. If you wish to see beyond the material world, it will help to connect with the spiritual realm. This introduces you to know there is more beyond the here and now, that the universe is infinite and that we are all connected.

Step 14: Language Matters

In our daily routines, it may be easy to get lost in negative dialogue. We may be used to agreeing with coworkers or loved ones about topics that seem harmless like poor weather or a situation that happens at work. But, this language seeps into us. Into our subconscious it is telling us that it is okay to think this way. When we engage our thinking to be positive we are retraining our brain to speak and think positively.

Step 15: Become Familiar With The History

Lastly, becoming familiar with the history of Samadhi and Patanjali Yoga Sutras, will serve you best in guidance on moving towards Samadhi. You will be able to resonate with stories and statements that best serve you, while focusing on instances that resonate and challenge you.

Remember that each day there is an opportunity to confront our challenges and to delve in deeper to understanding ourselves and the world around us. Take time and be patient with yourself. Set intentions and be patient in your progress. Reaching enlightenment takes a commitment to the practice of yoga, spirituality and self-love.

The post A Guide to the 3 Different Types of Samadhi: 15 Ways to Move Towards It appeared first on YOGA PRACTICE.

That is why it’s important that individuals who experience trauma aren’t just told to try a yoga class but to take a class that better suits their needs. A trauma-informed yoga practitioner equips themselves with the knowledge and language to work with these students. If you’re looking into teaching trauma-informed yoga, here are some considerations to take into account.

What Is Trauma?

Trauma is defined as “a deeply disturbing experience that makes it difficult for an individual to cope.” These sort of experiences could be from:

• A parent not being there for their child emotionally or physically
• Racism or hate (among other forms of discrimination)
• Physical injury or a chronic illness
• Loss of a loved one through death or a divorce
• Addiction issues
• Emotional abuse

As the definition is broad it’s important to recognize that trauma means different things to different people and it’s severity can also be more severe in one person than another.

10 Recommendations For Teaching Trauma-Informed Yoga

1. Communicate

The best way to help students is by finding out their preferences; what do they want? It can be as simple as leaving the doors or windows open or changing up the type of music you generally play. These small differences in your practice can help students develop a deeper reflection. Once removing these distractions, they can open themselves up to what really matters.

In doing this, make sure to not ask what happened to them in their past. Although it may seem helpful to know what their triggers are, this practice is about making them feel safe. In this setting, it is inappropriate to dig deeper than what the classroom requires. Here, they can show up and confront what they need and leave what they don’t.

2. Avoid Assists

Trauma can come in many forms. Some people may have experienced someone harming or taking advantage of their bodily autonomy. In this classroom setting, it is difficult to know what each student has experienced and may not feel comfortable. Avoid maneuvering or touching their bodies at all and enable them to have full control of their boundaries.

If you feel it is too difficult to refrain from assisting in maneuvering, ask for permission. This will give control back to your student and they have the opportunity to decline. Try expressing to your students that declining assists is not taken personally and that you are there for their encouragement. Knowing that their teacher is helping to meet them in a safe place emotionally, will help them open up and have the opportunity to change their minds for assistance when they feel more comfortable. In either case, the most important component is meeting them where they see fit. That may look very different for each student.

3. Remain Stationary

To remain stationary is something that feels foreign to us, teachers. You’re encouraged to move around and help students reach deeper into their stretches. Yet, some students may find themselves practicing and feeling exposed as you walk around the room.  Since this yoga is working with a very specific group of people that need to work through the class at their pace in their space.

Also, as you’re practicing to limit or avoid physical assists that make a demonstration that much more important. By remaining stationary, you’re staying a constant focus for them to refer to. This is a safe, reliable focus for them and is safer, than assisting.

4. Practice Grounding

As energy is flowing through us, it’s common for emotions to come up. Your students may experience things that they’re not exactly sure how to communicate – and that’s okay. If your student appears distressed, try bringing them back into the present. Have them practice the 5-4-3-2-1 grounding method. Psychologists often use this method to help their clients ward off anxiety attacks. It starts like this:

5 – Have your students (to themselves) name five things they can see

4– Have your students (to themselves) name four things they can feel

3– Have your students (to themselves) name three things they can hear

2– Have your students (to themselves) name two things  they can smell

1 – Have your students (to themselves) name one thing they can taste. As naming something you taste may be difficult in this setting there are some methods that have clients say what they like about themselves. Choose which one aligns most with your practice.

These actions can help our students calm their minds and focus on their surroundings. They will be less inclined to focus on their sudden thoughts and will slow their heart rate, breathing, and make the student feel more composed.

5. Own Your Role

As healing practitioners, we play an important part in their care but we’re only a part of their journey. That is why it’s important that we serve our students as that singular part of their journey to the best of our ability. By doing that, it also means that we don’t step out of our own boundaries of our responsibility or position. If you have a student that appears to be struggling, or an individual that appears to need more assistance, this is not something to take on yourself.

There are a variety of reasons why this would be detrimental to the client but also to yourself. If you wish to help by offering resources, have them find a therapist online or locally. But, it is important that a trained therapist works with them as they’re equipped with the technique and language to best serve them. Stick with what you know and do it well. We’re serving our students in the best way we can.

6. Keep Eyes Open

This is another aspect of trauma-informed yoga that seems contrary. Closing eyes is essential to yoga to prepare us for meditation and to feel in-tune with ourselves. Yet, for our students, this can often make them feel uncomfortable depending on their personal backgrounds.

Because of this, consider moving through poses and asanas with eyes open with the option of closing. Whether students decide to remain fixated on a specific point or to close their eyes, it’s their choice. Creating a space where they know their choice is met with respect is everything in this sort of practice.

7.  Poses Impact People Differently

No two poses are the same for any two people and don’t be too hard on yourself here. It’s difficult to remind ourselves that our language isn’t applicable to everyone. For some asanas, we may say, “this posture alleviates anxiety”, yet, for some students, this may not be the case. This causes our language to be interpreted very differently from our students. But, there is a very easy way to make these adjustments. For instance, try saying “this posture may alleviate anxiety.” This helps to give the same language but be more inclusive and meet your students in the space that they’re in without telling them how they should feel.

8. Review Protocol Often

This may seem tedious but in this field it’s necessary. As practitioners, there is trust in how we present ourselves in a classroom that helps a student determine if they feel it is safe. As that is the primary goal, it’s crucial that we make every effort to achieve, if not exceed, those expectations. The protocol can become our sidekick.

These topics can help us review to not push others over the edge, identify the difference in pain tolerance, and the protocol when someone needs to step out of the classroom. These protocols help practitioners create a safe space that embraces inclusivity. In a classroom like this, we mustn’t abide by the typical rules and must make special accommodations when someone needs to step out. Even when a new student comes on board, read through the protocols to ensure that nothing is missed.

9. Praise Progress

Some students may feel that taking a class like this is already too much. In fact, walking into the door may be a little challenging because they know they will be working through their emotions. This is some scary stuff for people and we mustn’t take that lightly. Bring assurance into the classroom and help your students recognize that it isn’t about some sort of unsaid competition. This is about your students, as the individuals they are.

Try expressing statements to your classroom to help them understand it’s about their own individual progress. This will look different for everyone, and that’s exactly how it’s supposed to look. We welcome and encourage them at their comfort level and we praise that progress, however small.

10. Be Mindful Of Guided Meditations

Yoga practitioners and therapists often include a type of visual imagery during asanas to help guide their students. This can often be a retreat for our minds to go to a comfortable place. However, for our clients, they may not have the same luxury. A comfortable place for them may trigger emotions. Be aware of what language you use during these meditations as this may bring upset to its imagery.

When introducing this into your practice you may want to give the option for students who don’t feel comfortable to choose not to do the meditation. Another way may be to encourage your students to embrace the present. This varies according to the classroom, but it’s worth noting to our practitioners to be mindful of what language you choose as it may not resonate the same for everyone.

Lastly, we ask our practitioners to remember that this isn’t a perfect science. If an individual has something come up for them it isn’t at the fault of something you did or an error with the space you created. Students are coming to these classrooms with very specific and personal traumas that there is no way that anyone could know how to handle all. The important thing to take away from any of this is patience.

Not only with the students but also with ourselves. Know that going into this sort of practice, people will experience emotions or instances that are very triggering. It’s inevitable in this field, and potentially whatever triggered them will happen outside of your classroom too. But, the difference and what is important, is how we handle this event.

Knowing that the space they’re in, at this moment, meets them in the space that they are with encouragement and support is what they need. Learn from your mistakes, take them as lessons, and know moving forward that you’re helping people in a vulnerable place that are grateful for your efforts.

The post 10 Recommendations for Teaching Trauma-Informed Yoga appeared first on YOGA PRACTICE.

It is common during a yoga asana practice to feel a wave of emotions that seem to come out of nowhere. Discomfort and hatred towards the sensation an asana brings, overwhelming emotion such as sadness, melancholy, or uncertainty. Sometimes it is surprising joy that can come up, as stagnant emotions are explored and released that can emit a feeling of relief like a weight taken off your shoulders.

Why is it that in pigeon pose you may all of a sudden feel a wave of emotion that you can’t explain? There is recent research revealing reasons and giving scientific backing to why this happens. Here we are exploring three reasons that could all go together in one reason, with different pieces of research that work together.

The Three Reasons:

1. Mind Body Connection

2. Emotional Storing in the Body

3. Yoga Explores and Integrates Facets of Self

At some point, an experience led you under stress where your body reacted to the stressor, and emotional trauma was stored in your body. It does not have to be a particular significant event that does this, it could be, but also can be the buildup of chronic tension. For example, when we get stressed or ticked off – our shoulders raise, fists tighten, jaw clenches, and the tension in the body grows and accumulates.

So, where this accumulation of tension and emotional trauma is held in the body is explored within the practice of yoga. In yoga asana, the body is explored in postures that creates space, openness, compressed, and twisted that wakes up and wrings out stagnant emotional energy.

The Mind-Body Connection

As human beings, we each have a complex system of interactions and connections between the mind and body. The mind entails immense emotions, feelings, thoughts, and ideas with the physical body’s immense ocean of physiology. When the two are working together to create a stable internal environment to interact and respond to the external world, and allow connections to be made so that the mind can accurately listen to what the body needs and the body can interact with the mind and emotional needs. These facets of our beings all work together, impacting and interacting together with the positive, negative, and in between. We can positively impact our body with our mind, and our mind with our body. This happens in ways that are physiologically measurable and ways that cannot be measured, like emotions and ideas. In this society that we live in there is an emphasis on the external world and boxes for individuals to fit into. Comparison, money, stress, and fears of inadequacy begin as survival mechanisms wired in our brains but are magnified through those societal pressures and therefore weakening or altogether disconnecting an individual’s own sense of self, leading to chronic distress and illness. This causes an inability to truly recognize what it is they want and need, and also be accepting and find contentment with whatever that may be. Which is why practices that help restore the mind-body connection are so important, and can evoke emotions that we had not recognized due to detachment.

Recent research has explored the way that stress impacts the body. Among altering white blood cell function, affecting digestion, and causing imbalances in the nervous system, stress affects us more deeply and physically than just our mood.

Dr. Candace Pert is neuroscientist and author of the book “Molecules of Emotion: The Science Behind Mind-Body Medicine”. She declares that the body and mind are intricately linked, influencing each other down to the cellular level. Our bodies also have neurotransmitters not just in the brain, but significantly in the gut, which is often referred to as the “second brain”. Our guts have millions of microbes, more than the amount of cells that our entire body is made of, and is known as the microbiome. The way our gut is reacting to our environment, the food we eat, and the experiences within the body are directly related to the mind. And vice versa.

Emotional Storage in the Body

Emotions are stored in your body. Like a muscle memory, when we feel emotion, especially emotions that are strongly experienced (like trauma), those emotions are stored in certain areas of the body. They can feel “stuck” and difficult to work, needing mindful self-awareness and patience. When we experience an emotion that is belittling, we tend to close up to that experience, causing the emotion to latch within the body to still be experienced when shaken.

Common emotions that accumulate in the body:

1. Anxiety

2. Disgust

3. Greif

4. Criticized

5. Unsupported

6. Unsafe

7. Overwhelmed

8. Worthless

9. Helpless

10. Conflicted

There are certain areas of the body are common sites of emotional storage. Generally, these sites coincide with locations of the 7 Chakras, where the ida and pingala nadis meet. The emotional storage can accumulate, build, and become stagnant. It feels quite unsettling or abrupt when those emotions are explored because they had not yet been experienced and instead were built up and the emotion could be emphasized.

Common areas that hold emotion:

1. Pelvic Area/Hips

2. Gut

3. Torso

4. Chest/Heart Area

5. Shoulders

6. Neck

7. Jaw & Facial muscles

8. Head/Temples

Usually, when we don’t fully experience an emotion then that is when it is stored. It happens when we avoid feeling the emotion, numb the emotion, swallow it down, and deny having the emotion. Emotional storge is common with a traumatic experience, a new experience, and when an emotional experience occurs in isolation. This is our emotional body, or our feeling body, that is our integrated physical, mental, emotional, and spiritual aspects that are bridged together.

Physiologically, this is represented by the secretion of hormones throughout the body that trigger physical responses to an emotion. For example, when we are under emotional stress, we still feel tension and  tightness in our body. Our jaws clench, our fists tighten, our shoulders tense up.. And that tension that is held will continue if we do not bring our attention to relaxing and releasing. As the tension does continue and grow, we can feel pain and discomfort – this can make the emotion worse. The physical and emotional stress feed each other.

When there is an emotional threat or trauma, the body acts just as it does if there was a physical threat present (like an angry mamma bear chasing you). The sympathetic nervous system, commonly known as fight or flight, kicks in and prepares your body with adrenaline and other hormones to fight or flight. And added on also in many situations – freeze. The body cannot tell the difference between emotional or physical danger when the fight or flight system is triggered. Therefore it holds onto emotional trauma similar to as it would physical.

Emotions are felt within the endocrine system, and stimulate special peptide compounds to be produced and stored in the body. When emotions go unexpressed, Dr. Pert states, then they become ”literally lodged in the body.” These emotions that come up, need to be felt and acknowledged without judgement to be healed. “I think unexpressed emotions are literally lodged in the body,” Pert has said.

The real true emotions that need to be expressed are in the body, trying to move up and be expressed and thereby integrated, made whole, and healed… Dr. Pert

As emotions are worked through and explored with the body, while uncomfortable at first, it will benefit your body and mind through the connection and release of what was stagnant.

Yoga Explores and Integrates Facets of the Self

Yoga is a practice that explores the physical body, the mind, emotion, and spirituality in a way that synchronizes, integrates, and connects these different parts of ourselves. Often with a trauma, the body and mind become disconnected. Whether it is one traumatic experience, or a collection of acute stressors, the storage of emotion and trauma still will exist within the body. In order to work through a stuck emotion, the connection of mind and body and all parts of the self must work together to explore. You cannot simply explore one piece without other pieces being explored. Which is why it makes so much sense in a yoga asana practice, to feel waves emotion or deeper connections to your spiritual side, your mind, and your emotions. Yoga encourages exploration and to fully feel sensations that arise. Emotions and sensations commonly arise simultaneously. It is important in the moments of exploration to notice and acknowledge what you experience with curiosity and without judgement.

Yoga asana is a somatic exploration. Somatically, the physical body is connected to emotion and the mind through each experience. Dr. Peter Levine is a somatics researcher and trauma expert that dedicates his life to the healing of trauma. He has done research on the ways that yoga heals trauma.  “Yoga has been shown extensively to be very effective with trauma, and, I believe, because it helps to move emotion out of the body,” Dr. Levine said. “The Latin root of emotion is e-motif—to move through. Yoga is most Westerners’ first access into the felt sense of the body, and staying with strong sensation.”

It is important that when the bubbling up of an emotion is beginning during exploration, to stay with the sensation and emotion, to fully experience what is happening. Notice the sensation, where it is, how it is discomforting, thoughts that arise, and be sure to move slowly into the experience to not become overwhelmed. Doing so will allow the experience to be digested easily and mindfully.

How to handle emotional waves:
1. Allow the emotions to come, without judgement

2. Don’t force the emotion

3. Don’t avoid or shove the feeling down

4. Come at the feeling/sensation with kindness

5. Focus on your breath

6. Practice tense and release techniques:

Inhale as you tense up the muscles of your body, tensing fists, squeezing face muscles, shoulders, torso, pelvic floor, etc. When you are all tensed up, let go with a big exhale while releasing all of the tension. Repeating several times, trying to release more tension each time.

7. Breathing techniques: Bhramari Breath, Cooling Breath, Three-Part Breath, Deep Breathing

It is very common to feel emotional during a yoga practice, and it likely can be out of the blue. Come to the emotion with openness, curiosity, and kindness. Allow the emotion to come. Imaging yourself wrapped in a warm blanket, and know that you are safe to explore the emotion and what comes. As you are open, you will begin to release the emotion that may have been building up for quite some time. Be patient and loving with yourself and remember that feeling is healing.

Yoga is not merely an athletic system; it is a spiritual system. The asanas are designed to affect the subtle body for the purpose of spiritual transformation. Joan Shivarpita Harrigan

The post Three Scientific Reasons Why You Can Get Emotional During Yoga appeared first on YOGA PRACTICE.

Despite its long history, it is only within the last few decades that research has emerged to support yoga’s health claims. This is mostly a reflection of the uprising of evidence-based medicine in the 21^st century. While there is still a long way to go in regard to researching yoga’s health benefits, there is currently a significant research base that supports it various health and wellbeing mechanisms.

Is Yoga a Pseudoscience?

Pseudoscience refers to science that is fake, or otherwise false and misleading. Some people might classify yoga, and its seemingly mystical claims, into the pseudoscience category. But what really qualifies as a pseudoscience? In reality, there is a thin line between that which is pseudoscience and empirical science. Some people may label a finding that they don’t like – for example climate change – as a ‘pseudoscience’ purely because it upsets their view of the world. Secondly, something may be considered pseudo or non science but still be true… there just isn’t enough research to support it yet. Whether something is a pseudoscience or an empirical science is therefore not only based on the research to support it, but also the opinions of people and the social reality in which it is being discussed.

In any case, over the last few decades, yoga’s reputation in the West has transitioned from being seen as a pseudoscience, to something prominently researched by scientists. Western doctors are even referring their patients to yoga classes, and some insurance companies now cover yoga. How did yoga make this transition? It wasn’t solely because of the increased research base to support it, but also due to changing social attitudes.

Ancient Science: Ayurveda

It is not just coincidence that research is coming out to support yoga’s health benefits. Although modern evidence-based science did not exist in India 5,000 years ago, yoga can still trace its roots back to science: Ayurvedic science, that is. Ayurveda is an ancient science developed by Indian sages thousands of years ago. The Sanskrit word Ayurveda actually translates to ‘science of life.’  It may not be built on the same pillars as modern medicine, but its mind-body connection philosophy is now being supported by science. Ayurveda promotes many ways to enhance wellbeing, such as meditation, expanding awareness, eating fresh and colorful foods based on personal constitution, improving digestion, incorporating exercise, and more.

Modern Science And Yoga

While Ayurveda is the ancient science that supports yoga, there are more modern scientific approaches that support yoga’s benefits, as well. For example, there are multiple recent systematic reviews that support yoga as an intervention for various health issues. But what is a systematic review and why is this important? A systematic review is considered to be the top of the hierarchy of research, providing even more reliable evidence than randomized controlled trials. A systematic review uses a set protocol to discover all the existing, high quality research on a given topic, and then collates results across these multiple studies. The ensuing results are strong and reliable because they are based on more than one study.

Recent systematic reviews have covered yoga’s role in helping people recover from musculoskeletal disorders, improve balance, reduce anxiety, reduce chronic neck pain and low back pain, improve menopausal symptoms, and reduce post traumatic stress disorder symptoms. Of these systematic reviews, most found moderate effects of yoga to improve these health disorders. However, almost all of the reviews state that more high-quality research is needed to determine the exact size and effect of yoga on these results. As more research is created over time, it will become easier to determine what health conditions yoga does and does not affect.

How Can Yoga Heal?

The previous list of systematic reviews is an example of the incredibly wide variety of research topics surrounding yoga. Yoga as a discipline is broad, and due to its emphasis on mind-body connection, it is nearly limitless is the number of health conditions it could affect. It is perhaps due to this that the current research base on yoga is patchy and incomplete – there is just too much to research. However, evidence has emerged regarding yoga’s effect on specific conditions such as anxiety, depression, pain, and more. Below, the science of yoga for specific conditions is discussed.

Stress and Anxiety

A systematic review in 2005 looked at yoga’s effect on anxiety. Eight studies were found which all showed positive effect of yoga for reducing anxiety symptoms, particularly for those with obsessive compulsive disorder. Unfortunately, the studies had various limitations and were diverse in their use of measurements and definitions of anxiety. Therefore, the results cannot be considered conclusive that yoga can improve anxiety. However, this systematic review is from 2005 and more research has come out since then. One study from 2018 showed that after four weeks of hatha yoga practice, women participants experienced a statistically significant reduction in anxiety symptoms. Although these are promising results, there are issues in that the study did not include a control group, so it is impossible to tell if the reduction was due to the hatha yoga, or some other unknown factor.

As the research base increases in both size and quality, yoga’s effects on anxiety will become clearer. As it stands, some researchers theorize that yoga may be able to reduce anxiety through calming the parasympathetic nervous symptom and reducing inflammation.

Post Traumatic Stress Disorder (PTSD)

A recent (2018) high quality systematic review found that there are currently only seven randomized control trials regarding yoga’s effect on PTSD symptoms. There are various issues with these studies, which lead to only a weak level of research supporting yoga for PTSD. Currently, it is believed that yoga may help reduce PTSD symptoms as an additional therapy in combination with lifestyle changes and medication. Yoga’s effect on PTSD symptoms on its own is not currently known. However, scholars theorize that, based on research supporting yoga for anxiety and depression (which are often comorbid with PTSD), there may be enough evidence to prescribe yoga to some people who suffer from PTSD.

Chronic Pain

There is a surprisingly large pool of research on yoga and chronic pain. For many people who live with chronic pain, traditional Western medical solutions such as medication or surgery are ineffective. It is in these cases that they turn to yoga as an alternative health therapy. But does the research support this? One systematic review found strong evidence that yoga can effectively reduce chronic low back pain in both the short and long term. Another systematic review found that yoga effectively reduces chronic pain of the neck in the short term. More research is needed to know if the same is true for long term chronic pain reduction, and if yoga can reduce chronic pain in other areas of the body. But how does yoga reduce chronic pain?

Some researchers believe that the key to this lies in the brain. Causatively supported research has shown that yoga and chronic pain have opposite effects on the brain’s gray matter. While chronic pain is associated with a reduction in gray matter, practicing yoga can increase the brain’s gray matter. With increased gray matter comes increased ability to modulate pain. More research is needed on this subject, however.

Blood Pressure

Research has conclusively shown that yoga reduce hypertension; in other words, yoga lowers blood pressure. A 2013 systematic review confirmed this finding, but did recommend further research on the topic to identify more details about the mechanisms behind this. It is important to consider both how yoga reduces blood pressure, and why low blood pressure is important. It is theorized that yoga reduces blood pressure due to its effects on the parasympathetic nervous system. By regulating breathing and cultivating mindfulness, yogis physically slow internal processes such as heart rate. Lowered heart rate can over time lead to lowered blood pressure. Yoga could be a key way to lower blood pressure for people who suffer from hypertension, which leaves them at risk for things like stroke and heart attack.

Muscles

While yoga can have a powerful effect on the parasympathetic nervous system, it can also affect the body’s muscles. Like other physical exercises, practicing yoga will lead to physical changes. One systematic review found that yoga can have positive benefits for those with musculoskeletal disorders, such as increasing muscle tone and reducing pain. Similarly, a literature review found that yoga can both increase muscle strength and increase flexibility. This combined muscular change can have carry-on effects and can overall increase a person’s quality of life. Examples of these carry-on physical changes due to yoga include strengthened muscles leading to reduced back or arthritis pain.

Balance

Through its use of balancing poses, it may seem obvious that yoga can improve balance. But does science support this, and is this true for all populations and age groups? Based on the current level of research, it is unclear. One 2014 systematic review found generally positive results that yoga can improve balance for healthy individuals. However, the review did note the poor quality of current research and that the use of varying study designs makes it difficult to compare results across studies. Likewise, this finding is not necessarily generalizable to other populations, such as older adults who may benefit from improved balance the most. Falls are a leading cause of death among older adults, so if science shows that yoga can conclusively improve balance for this population, then it could have far reaching effects.

One systematic review from 2015 shows that yoga can moderately improve balance for older adults. Although these are promising findings, they do not necessarily mean that this balance improvement translates to reduced risk of falls. Additionally, the studies on yoga and balance generally involve targeted balance-training programs and may not be representative of the average yoga class.

Immune System

There is a variety of research that shows yoga has a unique effect on the immune system. The immune system, formed of the body’s white blood cells, lymph, and other structures, protects the body from disease and infection. Because stress is also associated with immune deficiency or pathology, research on the immune system is often paired with research on the stress response. One study found that yoga reduced stress response to an examination, in comparison to a control group that did not practice yoga. These results imply that yoga can form a more advanced stress response, and therefore aid the immune system and reduce disease. Another study found that yoga can strengthen the immune system by increasing lymphocytes (white blood cell) and altering the immune system via gene expression. If yoga can improve the immune system, this could have serious benefits for people who are immunocompromised, such as people living with cancer.

Brain Structure

Science definitively shows that yoga changes the body… but does this extend to the brain? Studies on yoga’s effect on brain structure are a new and exciting area of research. One 2018 study found that experienced yogis had greater gray matter in their hippocampus (the center of emotions and memory), and lower brain activation in certain areas such as the dorsolateral prefrontal cortex (which controls higher cognitive tasks and personality). The functional implications of these structural changes are that yoga experience could improve cognitive health, improve memory, prevent cognitive decline, and more. This is an extremely new area of research and more studies are needed to confirm these results.

Yoga Versus Modern Medicine

As these scientific results and studies show, yoga and modern medicine do not have to exist in opposition to each other. Instead, public health may benefit from doctors and yoga teacher working alongside each other, to help improve various health domains. It is true that many western doctors are now prescribing yoga to their patients to help combat conditions such as hypertension, anxiety, or falls-risk balance. Hopefully, as more research is produced, this will lead to greater accessibility of yoga to all who could benefit from it.

Science Falls Short

Of course, there is more to yoga than the scientific studies which support it. There are some things which cannot be explained by science alone. Yoga teaches many things, and for some people the release of attachment (aparigraha) to rational measures and subsequently building trust in the universe may be a worthy lesson.

The translation of the word ‘yoga’ to English is ‘union.’ Union refers to union of the mind and body, which is heavily researched. However, ‘union’ can also refer to the union of the soul with the Divine, the earth, and all other souls. There is a central aspect of yoga which supersedes the limitations of science and extends into the realm of the spiritual and philosophical. It is up to each individual to decide how they will approach this side of yoga, and whether they deepen their practice to a point beyond that which can be measured and studied.

Conclusion

It is clear that the evidence base for yoga is growing increasingly robust. Randomized controlled trials, systematic reviews, and peer reviewed journals are now affirming what yogis have felt, experienced, and known for thousands of years. As the science continues to emerge regarding yoga, it is important for yogis and yoga teachers to remain skeptical and not tout ‘miracle’ health benefits of yoga that aren’t necessarily proven. At the same time, they must balance this with an awareness of the more spiritual and philosophical sides of yoga. These two seemingly contradictory sides to yoga do not have to exist in contrast to each other.

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As yoga becomes an integral part of our day, we spring to extend that wisdom to the rest of our life. Experiencing life through the lens of yogic philosophy is an undeniable source of happiness and well-being that radiates outward from the center of our being. This radical life change requires dedication to the practice and surrender to the process, but what many don’t realize is the transformation that takes place under the surface without conscious control.

The inner workings of our brain are adapting to this new routine and line of thinking, leading to healthier sustainable behavior. Beyond the adaptation of our mind, yoga nourishes the neurological functions of our brain in lasting ways that encourage vitality.

Breath Awareness

Have you ever noticed that when you’re stressed, anxious, or nervous, your breathing becomes shallow or rapid? If the answer is yes, then you may have also noticed that joyful, calm, and relaxed feelings invite naturally steady and wholesome breath. That’s the functioning of our sympathetic and parasympathetic nervous systems in return to different scenarios.

Our sympathetic nervous system, also known as our fight or flight response, brings alertness and clarity during moments where we may feel threatened or tense. The parasympathetic nervous system is how our body moves into tranquillity and rest. Our body and brain exchange information that enables us to travel between these two reactions effectively. This phenomenon often occurs subconsciously, but yoga gives us the tools to recognize and address our breathing patterns before they completely take over our mental state. By becoming mindful of our breath, we welcome a heightened sense of self-control during challenging situations.

Pranayama

Yogic breathing exercises promote mindfulness surrounding the thoughts and behaviors that affect our quality of life. Consciously deep breaths establish the connection between our body and mind, reminding us to slow down and check in. This attention to maintaining equal and opposite inhalations and exhalations requires keen focus, which can improve cognitive functions in the brain over extended periods of time. It’s like exercise for the mind that increases the longevity of our mental capacity and awareness. Deep breathing techniques also strengthen the diaphragm and lungs, enhancing oxygen absorption, and ultimately improving the flow of oxygen to the brain. Another breathing technique, known as alternate nostril breathing, is promoted as a method for balancing the two hemispheres of the brain. Science hasn’t established the validity of its influence on the brain’s hemispheres, but it has confirmed a reduction in blood pressure related to an activation of the parasympathetic nervous system. Studies also show that this practice raises attention and performance of motor skills while building respiratory health and durability.

Intuition

Yoga teaches us to trust our instincts and recognize what’s best for our being in any given moment. This wisdom stems from a heightened perception of self with respect for our mental and physical boundaries. It’s crucial to acknowledge this intelligence during practice as it can help avoid injury caused by pushing further when the body wanted to let go. Deep within our intestines and gut live 100,000 neurons and more than 30 neurotransmitters that exist to release a variety of hormones. These signals are honest reflections of our deepest intuitions that are sometimes more reliable than the speculative outcome produced by the brain. By trusting ourselves in yoga, we nurture this relationship to our intuition and begin to make beneficially wise decisions.

Happiness

Living in the moment brings not only profound clarity to our current reality but also raises overall happiness. Far too often people are lost in thoughts pertaining to past woes or potential future struggles, inhibiting them from living in the now. Thinking ahead and pondering the past become negative when these thoughts overpower what we’re actively doing.

Psychologists at Harvard University studied the effects of this daydreaming on overall well-being and found it to be detrimental to our satisfaction with life as it is. Yoga continually challenges us to stay focused on the present and resist the urge to let the mind wander. Movement allows us to notice the moments in between postures, rather than quickly traveling from point A to point B. Conscious breathing is a method for keeping the brain focused on a single function while tuning out everything else. This practice slowly becomes part of our regular existence and prompts us to notice the world around more freely.

Calm State Of Mind

When we release stress through yoga and meditation practices, we improve our brain’s ability to perceive, respond, comprehend, and function. The mind requires nourishment just as other parts of the body do to operate effectively, and yoga is an excellent way to show this mental powerhouse some love. Not only does it teach us methods for combatting stress and anxiety, but it also demonstrates how to encompass serenity. Harvard Health published that “By reducing perceived stress and anxiety, yoga appears to modulate stress response systems.” This newfound calm translates into the body as lower heart rate and blood pressure with increased respiratory function.

We eventually become healthier and more resilient towards future obstacles by applying the philosophies of yogic theory. This wisdom grants more significant control over thoughts and emotions as they come, allowing us to address them individually and recognize whether they’re beneficial or not. Slowing down to tune in is no easy task and requires a lot of practice, so sh patience as you ease into a calmer state of being.

Aging Process

Many survivors of traumatic life events seek yoga for its ability to heal and rehabilitate the body and mind. The components of the brain that are most profoundly influenced by trauma can become regulated through a regular yoga practice. This action enables people to cope with adverse experiences and move forward to live a prosperous life.

Yoga also benefits individuals as they grow older by stimulating creativity and opening the mind to new ideas. By consistently trying different things and challenging ourselves, we’re creating new neurons and neural pathways in the brain. Over time this positively affects the way we think and leads to a reduction in depression and anxiety. Lastly, yoga requires a great deal of concentration and active memory to stay focused in the moment.

A study on older women demonstrated that consistent yoga practice led to an improved cognitive function. Another study revealed that people who engaged in meditation and kundalini yoga had significantly higher rates of memory and emotional resilience. Whether it’s physical or mental flexibility you need, yoga has been proven an excellent resource for supporting youth in all realms.

Stress Release

Physical

Supported Corpse PoseThere’s no denying that stress translates physically in the body as a host of unpleasant sensations. A crick in the neck, irritable bowels, and tightness through the hips are just some of the manifestations of raised stress. Not only does yoga help alleviate these bodily symptoms, but it also helps us avoid letting them get out of control by better managing stress as it comes. Often we don’t apprehend how uneasy or stressed we are until it’s made apparent to us during a yoga class. This stored tension in the body creates a stream of negative thoughts and patterns within the brain that become habitual over time and lead to consistent anxiety. Addressing the connection between our body and mind along with our natural response to stress will allow us to exist with a higher quality of life.

Mental

Positive thinking is a common theme among yoga classes which encourage healthy relationships with our physical existence. We’re taught to meet our bodies where they’re at without holding judgment or resentment for not reaching the high standards we impose on ourselves. Instead of seeking external validation or solutions, we’re inspired to look within and recognize that everything we need is already there. This understanding brings uplifting thoughts and actions to the forefront of our lives even after we’ve stepped away from the yoga mat. When we’re living from a space of optimism towards ourselves and the world around, we become less stressed by trivial obstacles and obligations. Over time this way of thinking changes the chemistry of our brain to accommodate our positivity and alters how we respond to stress. This transformation brings with it the opportunity to slow down, restore tired muscles, and live more peacefully.

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One important aspect of the foot is the plantar fascia. This fascia is a long sheath of fibrous tissue that spreads along the sole of the foot, covering all the muscles, ligaments, and tendons within the complicated anatomy of the foot. It connects to the heel at the plantar aponeurosis, where the ligament continues up to connect to the muscles of the calf.

When this tissue is overused or irritated, the sole of the foot or heel can become very painful, making it difficult to walk, stand, and exercise. This results in what is known as plantar fasciitis. Some people experience it as a deep bruise or ache, and others may feel more of an inflammatory sensation.

There are many causes of plantar fasciitis, and it can unfortunately be difficult to treat for some individuals. To reverse or prevent plantar fasciitis, incorporate these yoga exercises into your daily routine.

Are You At Risk For Developing Plantar Fasciitis?

While injury to the plantar fascia can happen to anyone, some people are more prone to develop issues. For instance, flat-footed individuals may have particular trouble with this as the tissue is more likely to be strained. Very high arches can also pose a problem, because this tissue will be naturally tighter.

Certain sports may increase your risk for plantar fasciitis as well. Anything that strains the feet – such as running or dancing – can lead to problems more quickly. These athletes should take special care to keep their feet healthy. Additionally, anyone who stands or walks excessively throughout the day for their job or just by habit may have trouble with plantar fasciitis.

Increases in weight can put a lot of strain on the feet as well. Whether it is typical weight gain or a pregnancy causing weight gain, the feet will have to compensate for the changes in the body.

Common Therapies for Plantar Fasciitis

If you have suffered from plantar fasciitis, you are likely familiar with some of the common exercises and therapies aimed at treating this condition. A common recommendation is to roll a frozen water bottle or a tennis ball under the foot to loosen and soothe the tissue. Epsom salt baths can also be helpful to relieve pain, as well as loosen the muscles of the leg. Some seek out help from chiropractors, acupuncturists, kinesiologists, or podiatrists. These therapies can be helpful for many, but sometimes additional help is needed.

Yoga Can Help

The best way to holistically improve plantar fasciitis symptoms is to make sure all structures in the foot are stretched and strengthened. This will prevent the fascia from getting too tight or having too much pressure on the tissue. Because yoga gently and cohesively stretches the tendons and muscles, these exercises can provide a great base treatment for plantar fasciitis.

Another important step to managing plantar fasciitis is to make sure that the tendons and muscles of the lower leg are in good shape as well. Because the plantar fascia connects to the calcaneus (the heel) and then to the calf muscles, stiffness in the lower legs can be a major culprit in plantar fasciitis. In many cases, there is not a structural issue with the foot or heel itself – it is the tightness of the gastrocnemius and soleus muscles of the leg that pull on that plantar aponeurosis and cause trouble. To relieve pain and inflammation in the plantar fascia, these muscles must be relaxed and nourished.

Yoga is an amazing way to strengthen the whole body, even the feet. There are many exercises that will help to improve plantar fasciitis or even prevent it altogether.

Foot Fascia Stretch

This is the perfect way to warm up the feet before your workout or yoga practice. If you suffer from plantar fasciitis, do this stretch first thing in the morning, and again in the evening.

While seated in a chair, cross one leg over the other so that your foot is resting on the opposite knee. Gently and slowly pull your toes back towards your shin to stretch the bottom of the foot. Hold for 15 seconds, release, then repeat three to five times.

For added benefit, while holding this stretch, massage the sole of the foot, from heel to the base of the toes with your other thumb. Use moderate pressure and rub the sole of the foot in a circular motion up towards the toes.

Mountain Pose

Simple and steady, Mountain Pose is an excellent way to gently engage the foot fascia and leg muscles, and can easily be done throughout the day during a break at work or even standing in line at the grocery store.

Stand tall with your feet together, shoulders back, neck straight, and chin tucked slightly. Hang your arms by your side, shoulders down, with palms facing in front of you. Engage your thigh muscles, lift your knee caps, and image a straight line connecting your pelvis to the top of your head. Connect to the ground beneath your feet.

If you are standing barefoot, lift your toes while maintaining a steady pose. Try to put each toe down separately starting with the pinky toes. Lift and repeat a few times. Return to a strong stable position and take a several full breaths here.

Runner’s Stretch

Commonly referred to as a Runner’s stretch, this pose will benefit anyone who spends a lot of time on their feet. Not only will this stretch give you the chance to open up the plantar fascia, but will also stretch the muscles of the calf to loosen tension along the whole lower limb chain.

From mountain pose, step one foot forward and bend into a low lunge, resting the opposite knee on the ground. Stabilize by placing the hands on the ground on each side of the front foot. Straighten the bend in the front leg, shift the hips and torso back so they are just above the back knee, and flex the foot to point to the sky. Rest here for 10-20 seconds, return to low lunge, and repeat three times. Continue on the opposite side.

Foot Stretch from Tabletop

This exercise provides a nice opening stretch to the entire foot to release pressure in the fascia.

Come to your hands and knees on the floor to find a tabletop position. Make sure hands are stable beneath the shoulders, and knees are stable beneath the hips. Curl the toes under so that the heels point up. Rest here for a few breaths.

To deepen the stretch in the fascia, send your hips back and rise to sit on your heels, keeping the toes curled under. Make sure not to stretch the feet so much that you feel pain, but enough to get the sensation of a deep stretch.

Downward dog with heel lifts

We all know downward dog is a classic yoga pose, but it can be used specifically as an exercise to stretch the plantar fascia. Downward dog is great for increasing the flexibility of the hamstrings and calves to loosen the strain on the plantar fascia. Modify this pose with heel lifts to really focus on strengthening the foot as well.

Come to the floors on hands and knees, similar to the tabletop position. With hands firmly planted and toes on the ground, stretch the knees to come to a downward dog position. Start with the knees slightly bent and heels off the ground, then exhale and slowly straighten the legs bringing the feet fully to the ground if possible.

One foot at a time, peel the heel off the ground (keeping toes on the ground) and stretch the foot. Hold for 5-10 seconds, then repeat with the opposite foot. Alternate these heel lifts 5-10 times.

Garland pose

Garland pose is a fantastic stretch for the entire lower body, including the soles of the feet. It will strengthen your stance and stretch the joints of the hips, knees, and ankles. Pay special attention to the sensation in your plantar fascia with this pose. Make sure to adapt by lifting the heels if too much pain or pressure arises.

Bend your knees to a squat, keeping the heels on the floor if possible. If you need extra support, roll up a towel to place beneath them. Place your elbows on the inside of your knees, bring your hands to anjali mudra, or prayer position, at the heart. Press outward with your elbows against the knees while pressing inwards with your knees. Rest here for 30 seconds to one minute.

Protect and Prevent With Yoga

Plantar fasciitis can be a tricky condition and can often impact the daily life of those affected. Thankfully, there are so many natural ways to help the feet and heels recover from plantar fasciitis. Rolling the feet on bars or tennis balls, stretches, and bodywork all provide a starting place to reduce pain and inflammation. Adding yoga exercises to your daily therapeutic regimen will greatly improve the state of your fascia and reduce or eradicate symptoms.

If you are looking more for a preventative approach to foot care, yoga offers a simple and quick way to take care of your feet from the beginning. Incorporate these exercises into your daily routine and your feet will be taking you places for years to come.

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And while everyone knows yoga is relaxing, the benefits actually go way beyond stress relief – people who practice yoga are able to activate different parts of their nervous system, develop different types of tissue in their brain, and set off a chain reaction of chemicals that uplift your mood.

This Is Your Brain On Stress

The term “stress” is used pretty casually in modern society. No one blinks an eye if you talk about being stressed out by your commute or the demands of work and family life. However, the impact of stress on your body is a serious issue. Thankfully, yoga, breathwork, and meditation are scientifically proven to address chronic stress.

Believe it or not, the stress hormone cortisol can actually kill your brain cells! According to an article by Be Brain Fit, cortisol triggers a surplus of the neurotransmitter glutamate. Glutamate, which is an unattached oxygen molecule, creates free radicals which can punch holes in brain cells causing them to die. Also, many people have heard that free radicals are what is responsible for causing and spreading cancer in your body. Additionally, when you’re stressed out you weaken the electrical signals in your brain that help you process emotions and remember things (like where you parked and when that deadline is!)

Practicing Yoga Decreases Cortisol

One massive benefit to practicing yoga is that it dramatically decreases the hormone cortisol in your brain. Cortisol only appears in the body when you’re stressed out, and it lights up the part of the brain known as the amygdala. This is the part of your brain that controls fear. It also shrinks the pre-frontal cortex, which manages self-control and discipline. So when you’re stressed out, you’re more likely to make poor decisions that are rooted in fear.

But, when you practice yoga, cortisol levels instantly drop and your stress levels will lower in turn. Stress and mental illness often go hand in hand, and in 2005 German researchers conducted a study where they discovered participants with diagnosed mental illnesses “felt less stress and less fatigue after three months of regular yoga classes.” However, don’t think you have to commit to doing a full three months before you see any differences. In that same study, the researchers tested the participants saliva after just one yoga class and found they already had decreased levels of the stress hormone in their system.

Feel-Good Chemicals Increase

The good news is that in addition to lowering cortisol, yoga also gives all of those yummy feel-good chemicals in your brain a massive boost. Yoga is actually considered an effective natural treatment for anxiety because of how much it raises your brain’s GABA levels. GABA is short for a neurotransmitter called gamma-aminobutryic acid, otherwise known as you’re brain’s preferred way of triggering relaxation. Anxiety comes about when the neurons in your brain are rapidly firing but GABA can help you calm down naturally.

And while it’s true that any type of exercise can help you de-stress and release anxiety, a 2010 study by the Journal of Alternative and Complementary Medicine found that doing yoga actually releases more GABA than walking. In the same study, they also found that yoga is scientifically more calming than reading or other modes of relaxation. The key could be the different elements that are usually incorporated into a yoga session – including breathwork, meditation, and mindful movement.

Doing Yoga Makes Your Brain Grow

One of the most fascinating studies that’s been done on a yogi’s brain was conducted by the National Center for Complementary and Alternative Medicine by researchers Chantal Villemure and Catherine Bushnell. The researchers used MRI scans to map participant’s brains before and after they did yoga. The routine done by the participants was what’s typical in a Western yoga class. They did 70% of the class focused on physical asana, 20% in meditation, and 10% in breathwork.

They discovered that the participants’ brains actually grew in size with more hours of practice per week. The growth happened in areas like the hippocampus and somatosensory cortex. The hippocampus is the part of your brain responsible for controlling stress and anxiety and the somatosensory cortex is responsible for a mental map of your body.

Other parts of your brain that develop more from practicing yoga are the superior parietal cortex, visual cortex, precuneus cortex, and posterior cingulate cortex. These parts of the brain control your concentration, focus, and sense of self. That means it’s a wonderful activity to do if you’re self-conscious about your body or have a lot of brain fog. And it might be a good fact to bring up if you’re trying to convince your boss to subsidize your yoga classes!

Gray Matter Density Changes

Most people go their entire lives without thinking about the different parts of their brain’s anatomy. However, recent studies about the effects of yoga on your brain have shed a ton of light on ways you can improve your brain function. One very interesting fact was brought up at Massachusetts General Hospital when Harvard researchers observed the effects of mindful meditation.

If you’ve ever practiced mindful meditation, you’re probably not surprised that the practice actually changed the density of participants brains. The tissue growth was focused in a part of the central nervous system known as gray matter. This part of the brain controls all of your perceptions, such as sight, hearing, and memory. The research conducted proved that you can feel the effects of those changes within eight weeks of mindful meditation practice. Amazingly, many mindful meditation courses can be found online for free! It’s thought that those who partake in the meditation practice are measurable more self-aware and compassionate.

More Cortical Folding In Your Brain

In this article for Bustle, author Gina M. Florio describes cortisol folding as a phenomenon that happens in the cerebral cortex area of your brain when you do yoga. The process, otherwise known as gyrification, increases your ability to process information. In short, cortical folding helps you stay alert and make better decisions. It may even offset age-related thinning of your brain cells, and help you develop your dreams into tangible psychological revelations.

You Get Smarter As Memory Improves

It might sounds a little crass, but people who do yoga are actually smarter! Doing yoga is proven to increase your brain function – according to this article by Real Simple, “a short, 20-minute Hatha yoga session might improve focus and information retention.” Researchers at the University of Illinois proved this after comparing two focus groups – one that did yoga and another that did aerobic exercise. Those that did yoga were able to focus their mental resources better and process the information they were learning at a faster rate. Yet again, it’s suspected that this is due to the action of syncing your body’s breath and movement and following the exercise with a bout of meditation.

Your Parasympathetic Nervous System Is Activated

If all of this research isn’t impressive enough, consider the seemingly basic fact that doing yoga actually switches your brain from being in fight-or-flight mode to a real relaxed state. This counter state is sometimes referred to as the “rest-and-digest” mode. Stress, trauma, panic, fear, anxiety, and any other feeling that makes you feel like you’re in danger activate the fight-or-flight state (otherwise known as the sympathetic nervous system). When you practice yoga, the body releases it’s grip on that way of being and switches into a more relaxed state (the parasympathetic nervous system). When you’re in the rest-and-digest state, your brain is the first part of your body to relax.

Then, a whole chain of events takes off in your body. According to this article, yoga flushes blood to your endocrine glands, digestive system, lymphatic system, and on top of all that your heart rate lowers and your blood pressure drops. Additionally, those that practice yoga regularly are able to control this process on and off the mat with more ease. According to this study mentioned by NBC News and Elite Daily, the effects of practicing yoga contribute to a sense of being calm yet alert, which means your daily practice can help you relax yet stay awake! So whether you’re suffering from a real mental illness that impacts the chemical structure of your brain, or want to release from the stresses of everyday life, yoga has been scientifically proven to help change your brain.

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