In This Chapter

Your body has many layers, or levels, of existence >- How yoga can help your nagging complaints

How yoga can help when your condition is more serious

If you're human (which we assume you all are), chances are you've experienced illness and pain in your lifetime. Even if you've never been seriously ill, you've certainly had a cold, the flu, maybe insomnia, possibly indigestion, an occasional headache, an aching back. Our human bodies are far from perfectly functioning, especially considering how much and how vigorously we use them. But pain and discomfort aren't necessarily par for the course in the life of a yogi. The yogi has a few tricks, and you, as a novice yogi, are privy to this health-inspiring information. Read on for how to help prevent, relieve, and sometimes even cure your health problems.

What Makes You Sick?

Theories abound concerning the cause of illness and pain, but many yogis believe that although illness can be caused by physical factors such as viruses, bacteria, and accidents, illness can also be brought on or encouraged by ...

>~ Insufficient prana, or life force, within the body.

>■ Too much rajasic (causing agitation) and/or tamasic (causing lethargy) food.

>■ Lack of cleanliness.

>■ Unhappiness.

>■ Pessimism and negativity.

>- An imbalance within the physical body or the mind, which can be caused by any of these factors.

One of the characteristics of conventional, or allopathic, medicine is that it tends to pinpoint and isolate a problem or symptom and treat it, and it alone, which is sometimes just what the body needs. The body is like a machine that occasionally requires the repair of a specific part (a broken bone, a clogged heart, a ruptured appendix).

Holistic medicine tends to first look at the "big picture," or the whole person. What are you doing that could be causing your illness (roga), pain, or disease (vyadhi)? Who are you? How is your general health (svasthya)? What is your health history? How is your posture? What is your attitude? What is your view of life? Holistic medicine seeks the answers to all these questions in an effort to find the source of a problem, rather than merely treating the symptoms of a condition or illness.

Yoga, too, takes this holistic approach to your health. Yoga treatments are great when used in conjunction with traditional healthcare, because such an approach results in an all-encompassing treatment. Yoga works on your body and your mind to free them of impurities and imbalances that could cause health problems for you later.

Body Beyond the Body: The Five Sheaths of Existence

In Chapter 8, "Hatha Yoga: May the Force Be with You," we briefly mentioned the five sheaths of existence, but they're worth touching on again here because they're intimately connected with the state of your health. The first sheath consists of your physical body. The second is the vital body, made of prana, the life force. The third sheath is your mind, including your emotions and thoughts. The fourth sheath is your higher intellect, and the fifth sheath is the bliss sheath, filled with positive energy and inner peace. Being human means we originally existed in the bliss sheath, and we have to work our way down into the physical body, then find our way back out to the bliss sheath again.

Disturbances or imbalances in any of your body's sheaths, not just the physical layer, can result in illness. Neglecting your nutritional needs, for example, could cause an imbalance in your physical body, which could, in turn, result in an imbalance of prana, which could make you feel uncomfortable and stressed. When you don't feel well, maybe you begin to think more negatively, causing an imbalance in your third sheath of existence. Pretty soon, you're all out of whack!

Disturbances of the third, or mind, sheath can also arise when strong feelings distort your inner balance. Maybe you're fixated on your dislike of a colleague at work. You spend a lot of time fuming about what he said or what she did. Pretty soon, you aren't breathing productively, and your second sheath becomes disturbed. Then you get a cold, and your first sheath is unbalanced.

Even positive behavior can cause an imbalance when taken to an extreme. Perhaps you absolutely love running—normally a healthy activity—so much that you spend all your time running at the expense of all other activities and interests. Your mind becomes obsessed with running and loses interest in other aspects of life. You lose friends because everyone is tired of hearing about running. Your body begins to suffer because you lose too much weight or injure your legs or feet. See how it's all connected?

Even the practice of yoga asanas can become an obsession. If you spend all your time on yoga poses and neglect the other areas of your life, you'll throw yourself out of balance.

The "moderation in all things" adage comes into play in health as well as in diet. Anything you do to an extreme will cause an imbalance in your body and mind, or in your first three sheaths of existence. Remember ahimsa, or nonviolence? Practice it by refusing to commit violence to your body with obsessive actions. Also, observe santosha, or contentment, by practicing satisfaction, peace, and tranquillity. You'll have a much easier time staying obsession-free.

Yoga for Those Nagging Complaints

When your physical complaints are relatively minor but persistent, yoga can be great therapy. You'll probably find that with regular, consistent yoga practice, you'll suffer less often from minor complaints. If they do arise, however, try a few appropriate yoga asanas (postures) and stick with your yoga rules for living (yamas and niyamas) for effective relief.

Oh, My Aching Back ...

Because we all walk around upright, our backs are bound to suffer. Our poor spines carry all that weight around and are continually jarred by the pounding of our feet, not to mention twisted and contorted by less-than-perfect posture. Weak stomach muscles are a common cause of back pain. Injury to a disk or vertebrae can cause back pain. Yoga can help in these cases. If you suffer from back pain, include the following exercises, which strengthen the stomach and/or tone the spine, in your yoga routine:

>- Cobra pose (Chapter 14, "Bending Over Backbends") >- Single leg lifts (Chapter 16, "A Continuous Flow") >- Boat pose (Chapter 18, "Take the Forward Path")

A Yoga Minute

Back-pain sufferers may need more calcium and magnesium. Great sources are milk, yogurt, cheese, dark leafy greens like collard greens and kale, calcium-fortified orange juice, almonds, calcium-fortified tofu, broccoli, wheat bran, wheat germ, whole-wheat flour, calcium-fortified cereal, dried beans, peanut butter, and dried apricots. If you have a spine-related injury, however, be sure to check with your doctor before trying any yoga postures. Once your doctor gives the go-ahead, practice under the supervision of an experienced teacher to be sure you perform the poses correctly and don't injure yourself further.

Oh, My Aching Head ...

It's the rare individual indeed who can say he or she has never suffered from a headache. Unfortunately, it's often difficult to find the source of a headache. Headaches can be caused by a negative reaction to a certain food, air pollution, allergies, sinus problems, eyestrain, stress, and any number of other factors. Try eliminating suspected sources of regular headaches, such as caffeine, poor posture, or a particular food. If your headache is severe or your headache patterns change, see a doctor. For occasional, irregular headaches, however, your best bet may be to step up your yoga practice to put your body in the best possible condition for curing itself.

For headache relief, try the following:

>- Try the breathing techniques in Chapter 7, "Can You Breathe?" >- Gently rotate and flex your neck and toes.

>- Practice inverted postures where your head is lowered briefly. These may help a headache, because inverted postures increase the flow of oxygen to the brain.

>- Make sure you maintain a balanced diet. Decrease or eliminate your intake of nuts, aged cheeses, chocolate, caffeine, and food containing nitrates (like luncheon meats and hot dogs). These foods produce allergy-like reactions in many people.

Why Am I So Tired?

Fatigue is a common problem in our overextended and fast-paced lives. Sometimes we simply wear ourselves out! Fatigue can also be caused by stress and extreme mental exertion, such as when you've been studying excessively, or when you're bothered by an emotional problem, such as depression or anxiety. A good holistic healthcare practitioner or therapist may be able to help you discover the underlying cause of your fatigue. If you notice unusual fatigue, however, even when you've gotten enough sleep, consult a physician.

For occasional bouts of fatigue during the day, a 20-minute power nap can work wonders. If you aren't in a position to take a nap, try ...

>- Practicing shavasana, or the corpse pose, for five minutes (see Chapter 19, "Dead to the World").

>- Doing deep-breathing exercises to replenish your prana.

>- Any of the backbends in Chapter 14 to help energize you.

Why Can't I Sleep?

On the other hand, we have the insomniacs. If you have trouble getting to sleep, common sense will probably tell you to lay off the caffeine, especially in the evening, and not to eat a whole pepperoni pizza at midnight. Stress is a common cause of insomnia, too. How can you sleep if your mind is abuzz with the worries of the day? Maybe you aren't purposefully sabotaging your body's ability to snooze, but if you nevertheless can't seem to catch even a few winks, try the following:

>- Meditate. Evening meditation can calm and still your mind, making sleep easier. Many wise yogis sit in full lotus in meditation so that if—or when—they fall asleep, they won't fall over!

>- Shavasana is as good for insomnia as it is for fatigue. See Chapter 19.

>- Forward bends quiet the body and mind. Try any of the poses from Chapter 18.

>- To help you get to sleep, take a warm bath before bed, and don't eat for at least six hours before bedtime.

>- Dried lavender in your bath or stuffed in your pillowcase can help soothe you to sleep.

What's Up with My Digestion?

The digestive system is tricky. Maybe you've noticed you can eat chili dogs, cotton candy, and ice cream all day some days and feel fine, while on other days, a few bites of an enchilada are all it takes to give you heartburn all night long. Part of the reason is that much of your digestive success depends on the manner in which you eat. If you eat slowly, concentrate on your food, and enjoy the experience, you'll have a better chance at digesting without a hitch. Rushed, stressed eating or eating when you

aren't hungry or aren't feeling well will lead you down a short path to indigestion.

Some people have chronic digestive problems, which could signal a number of possible health issues. If you suffer from frequent heartburn, indigestion, bloating, gas, or stomach cramps after eating, see your doctor. Occasional cases can be alleviated by a few good yoga poses.

>- Try shavasana. (See Chapter 19.)

>- Poses that move the digestive area through compression and opening are good for improving digestion. Try the fish pose (Chapter 14), which lengthens the abdomen, followed by the child's pose (Chapter 18), which compresses the abdomen.

>- The Sun Salutation (Chapter 16) is an excellent flowing series of poses to move and open the digestive system.

This Cold Won't Go Away ...

Having a cold all winter long is frustrating as well as counterproductive to your happiness and well-being. If you can't get rid of your cold or keep getting colds back-to-back, consider where the virus is coming from. Are you washing your hands often enough? Do you frequently touch your face? Are you in contact with a lot of people all day long?

During the cold season, cold germs are everywhere, so be extra careful about hygiene. If you have kids, make sure they wash their hands before they eat and before they touch food others will eat. Remind them to wash their hands when they're away from home (at school or a friend's house) before eating and after touching anything that might not be sanitary, such as anything in a public bathroom.

Some colds have been known to turn into more serious problems, like sinus infections, bronchitis, or even pneumonia, so it's in your best interest to do everything

you can to prevent them. Increase your intake of vitamin C, preferably through real food such as fresh citrus fruit, fresh-squeezed juice, strawberries, and broccoli. Also ...

>- Do lots of pranayama to keep your breathing passages clear. Keep a tissue nearby! Pranayama techniques also work to increase and strengthen the immune system.

>- When possible, breathe through your nose instead of your mouth. Your nasal passages are designed to filter out pollutants, viruses, and bacteria. If you are too congested to breathe through your nose, sit with your head over a bowl of hot water and a towel draped over your head to clear that congestion.

>- If your cold comes with a headache, try the previously mentioned headache relief suggestions.

>- Poses that open the chest can feel great when you are congested. Try the bow, fish, and cobra poses (all in Chapter 14).

Wise Yogi Tells Us

If you have nasal congestion, try using a neti pot. A neti pot is a pot specifically tailored to the nose! A mixture of saline solution is poured into one nostril and comes out the other nostril with the appropriate tilt of the head. Neti pots are traditionally used in the yoga practice of a cleansing ritual called neti (described in Chapter 8). Ask your yoga teacher about this specially made little pot which can help to remove nasal irritants and clear nasal passages.

When It's More Serious

Unfortunately, despite our best efforts, sometimes we get very sick. Competent medical care is crucial if you have a serious condition, but yoga can help, too. When your body is aligned, strong, and flexible, it will be able to fight off illness more effectively. When your mind is calm, peaceful, and optimistic, your body will be even better at battling the bad stuff. Keep your body filled with prana and positive thoughts, and don't give up hope. Hope is the best nurse of all.

Yoga can be excellent for serious conditions, but we recommend practicing one on one with an experienced and knowledgeable yoga teacher if you .

>- Have recently had surgery.

>- Are pregnant (take one of the excellent prenatal yoga classes offered in many cities).

>- Have cancer, diabetes, epilepsy, heart disease, high blood pressure, HIV, multiple sclerosis, or any other serious condition.

>- Have a debilitating physical handicap.

The one-on-one, personal attention to your specific needs can be a tremendous asset to your healing process.

AIDS

Because the AIDS virus attacks the immune system, yoga can be of great benefit in extending life expectancy by encouraging the immune system to rally. Practice your regular yoga routine diligently. The general and gentle nonviolent practice of Hatha Yoga will increase your overall circulation and the delivery of oxygen throughout your body. Pranayama techniques (Chapter 7) and relaxation techniques (Chapter 19) both boost the immune system.

Arthritis

Chronic joint pain—ncluding such common joint problems as TMJ, tennis elbow, and carpal tunnel syndrome—can be seriously debilitating. If you suffer from arthritis in particular or joint pain in general, relaxation is key to easing your distress. Yoga can be a great help, but if you have arthritis, it's important not to push yourself beyond what your body can do. Don't exercise joints that are inflamed.

However, many people with arthritis drastically decrease activity due to pain. Your joints should periodically be mobilized to keep them limber and clean. Yoga encourages you to keep moving, gently. As long as the following postures don't hurt, include them in your regular practice:

>- Vinyasa routines (Chapter 16), such as a slow sun salutation, are excellent for maintaining your mobility.

>- Try self-massage to bring warmth and circulation to painful areas.

>- Pranayama (Chapter 7) increases your circulation and helps with pain.

Asthma, Allergies, and Respiratory Problems

When your breath is disturbed, your prana delivery system is disturbed, and that's a big deal. You don't want to mess with the life force! If you suffer from asthma,

allergies, or other respiratory problems, you know how frustrating, let alone dangerous, breathing difficulties can be. Try the following to keep your breath flowing

freely:

>- Practice poses that open and stretch the chest: tree and warrior poses (Chapter 13, "What Do You Stand For?"); fish, bow, and cobra poses (Chapter 14). Be careful not to hold your breath while holding these poses.

>- Two deep breaths while holding a pose are better than 10 shallow breaths.

>- Eat a healthy diet!

Cancer

In 1931, Dr. Otto Heinrich Warburg won the Nobel Prize in Medicine for his discovery that suboptimal oxygenation of tissues and cells is the underlying cause of cancer. Translation? Give your body oxygen! Yogis discovered thousands of years ago that the quality of one's breath has a direct and profound influence on the quality of one's life. Pranayama, therefore, is one of the best things you can do to keep your body filled with oxygen (and prana!).

In addition, evidence is building to support the claim that you can prevent many cancers by changing lifestyle habits like smoking, drinking, and high fat intake. However, knowing this doesn't help the person already afflicted with cancer, and may even make you feel worse. If you have cancer, don't blame yourself or waste time thinking about what you might have done differently. Instead, focus on your future and getting well.

Many cancers are curable, and even advanced cancers have been cured. Several studies have shown that cancer survivors tend to take charge of their illness by learning all they can about it (svadhyaya—see Chapter 6, "Walking Yoga's Eightfold Path") and by having a positive attitude. Believe in yourself, the healing power of your body, and the healing power of your treatment regimen. Cultivate your own spirituality. Meditate, fill your lungs and body with prana through breathing exercises, and practice your Hatha Yoga routine slowly, steadily, and consistently to improve your circulation and overall strength. It is also important to eat a diet consisting of pure, whole foods. Bring meditation into your life. Meditation removes obstacles and illusions (see Chapter 4, "Yoga Mind Power: Go with the Flow").

Cardiovascular Disease

Your heart is the pump that keeps your body running. When your heart begins to lose efficiency or fails, your life is in immediate jeopardy. The best course of action is to prevent heart disease by eating a healthy, low-fat diet and by exercising regularly, but even perfectly healthy individuals are sometimes struck by cardiovascular disease. Maybe it's a matter of genetics. Sometimes the reason is a mystery. The treatment

needn't be mysterious, however. In addition to your regular medical care, remember the following:

>- Yoga can help you make the lifestyle changes you need for a better, happier heart. Yoga will decrease stress and increase circulation.

>- The fastest way to reduce stress is to alter the breath. Deepen it. Inverted postures (see Chapter 15, "Come on, Body, Let's Do the Twist") take pressure off the heart because it doesn't have to work as hard to pump blood to the extremities. More oxygen is pushed through the wall of the lungs, purifying the blood—but first get your doctor's permission to practice inversions.

>- Yoga asanas in general stretch the major blood vessels, keeping them open and elastic.

Wise Yogi Tells Us

Even if you are unable to do yoga because of illness, injury, or chronic pain, visualizing yourself going through the postures has been known to improve prana, the life force. First visualize the pose, then visualize flowing into the pose, becoming one with the pose, flowing out of the pose, and releasing. Like Pavlov's dog, ultimately we can think "fish pose," and our body will receive all the benefits. We are more than our bodies and must learn to work with whatever body we are given.

Diabetes

If you have diabetes, your blood has too much sugar and you may need to take insulin, which reduces blood sugar levels. Diabetes can be extremely serious if it isn't treated, but when treated, people with this condition can live virtually unencumbered by health problems.

For the diabetic, dietary control and weight control are crucial. Yoga is great for both and is, therefore, an excellent addition to the regular routine of anyone with diabetes. Yoga also helps with stress and improves the function of the pancreas, the organ that regulates blood sugar by producing insulin. Include the following in your routine:

>- Obviously, you'll need a healthy diet. Yoga builds your confidence, concentration, and willpower, enabling you to want to stick with healthy eating habits.

>- Since circulation in the extremities is important for those with diabetes, try resting your legs up against a wall as you lie back and relax. A slow, steady vinyasa routine will also help you maintain good circulation.

>- Practice pranayama (Chapter 7) and meditation to help gain focus and control.

Illness, disease, and pain don't have to keep you from a fulfilling yoga practice. With your doctor's and yoga teacher's guidance, progress at a pace that is right for you and let yoga help your body help itself.

The Least You Need to Know

>- Your body consists of five bodies: the physical you; the you containing prana, the life force; the emotional you; the intellectual you; and the blissful, peaceful you.

>- The regular practice of yoga asanas and pranayama exercises is a great way to prevent health problems and to help your body cure itself when health problems occur.

Yoga can help with your minor health complaints, such as colds, minor back pain, and fatigue.

>- With the approval of your doctor, yoga can also help more serious problems, such as diabetes, cancer, and migraine headaches.

Part 7

Yoga for Everyone!

You don't exist in a vacuum, of course, so in Part 7, we introduce you to "partner yoga," and then we address your unique needs, strengths, and challenges with information on yoga for women only (from PMS to postpartum depression), yoga for men (trust us, guys, you're gonna love it!), yoga for kids (infants to teens), group yoga (it's a family affair!), and yoga for seniors (the golden years aren't called "golden" for nothing!).

Young or old, girl or guy—a regular yoga practice will enhance and enrich your experiences and your relationships with the people you love.