YOGA, NOT JUST FOR THE SUPPLE.

Yoga teacher Nadia Rosenthal explores what makes yoga beneficial and suitable for those with health conditions who cant do traditional exercise Published in Resonance Magazine April 2008 The modern media image of yoga done in gyms by the fit, sleek and healthy sadly detracts from one of its most powerful uses: for those who have health conditions and are limited in their range of movement and fitness. Yoga, done according to true yogic principles, is wonderful for such people because it does not stress the body and thereby compromise the immune system as regular exercise might do. It is inherently safe and deeply relaxing and restorative, making it beneficial for stress-related conditions such as IBS, asthma and hypertension. It has even been introduced as part of stress- management programs in hospitals for coronary health patients. This relaxing effect of yoga takes the body into a self-healing state, or the parasympathetic mode of functioning. This mode balances out and restores energy used in the stressed or flight-fight response (the sympathetic mode) through processes such as digestion, tissue regeneration and elimination of toxins. If rest and regeneration do not balance our moments of stress out then we become exhausted, depleted and toxic. This detox and healing effect in combination with the circulation and stimulation that the yoga poses bring into different organs, muscles and joints is wonderful for any conditions such as arthritis that are caused by a build-up of toxins in the system. The two fundamental principles of this subtle practise are an awareness of oneself, and a commitment to not harming oneself and to being comfortable. Being truly comfortable requires an acceptance of oneself exactly as one is in this moment. This means letting go of any self-criticism whatsoever that manifests in little thoughts of I wish, I should or if only. One must be very aware of ones experience and ease off when one is unable to relax into a posture and take rest when one feels one needs it. If we push ourselves beyond our limits in a stretch or exercise then the body tightens to protect itself. This is a stress response. On the other hand if we are careful and respect our bodys needs and limits then it relaxes and we are able to go further into the pose. All of this sounds very easy but because we come from a society that is always striving for ideals of perfection it can be quite a challenge. This is why if you have a health condition it is particularly important to seek out a good teacher that can help you respect and honour your limits and tailor a practice according to your needs. Also look out for teachers that have been trained in therapeutic or remedial yoga.

Here are some poses that will allow you to experience the immediate benefits of yoga. Remember to do only what is comfortable for you. If you set aside 20 mins everyday and repeat the practice you will find some beneficial and surprising results.

Easy Pose: This pose has a general relaxing and quietening effect. It also releases tension in the back, hips and around the sciatic nerve. Cross your legs and release your torso forwards over your legs, let your head and neck hang down. Bring your awareness to your breath, with every exhalation relax any tension and let your body release into gravity. Hold for ten breaths Walk your hands from one side to another and relax at each side. Change the cross of your legs and repeat.

Dog stretch This is one of the simpler inversions. Inversions bring circulation to the heart, lungs and thyroid gland.

Start on all fours with your back in a slightly arched position. Keeping the arch of your back and knees bent press your pelvis up to the ceiling so that you get a nice opening in your upper back. Straighten your legs only as much as possible keeping the upward tilt of your pelvis. Hold with stillness and with each breath try to accept exactly what you are experiencing without changing it. Forward bend and shoulder opener This pose releases tension in the chest and shoulders. Standing upright interlace your hands behind your back, straighten your elbows and draw your arms away from you and lift them as far as possible. Hold for five breaths. Bend your knees, take your hips back and your interlaced arms overhead. Let your torso be nice and heavy. Hold for five breaths and with each breath release tension and let them relax into gravity.