YOGA

The word yoga is now well known in the West, where it tends to be regarded as a series of rather slow exercises that increase the flexibility of the body, or as a method of meditation or relaxation. In fact, yoga is a philosophical system in which the ultimate aim is enlightenment, or union, with the Supreme Being. The practice of yoga restores health when it has been lost as a result of phychological disquiet rather than a physical cause, which may be better treated with conventional medicine. There are numerous styles of yoga: Hatha, Viniyoga (meditative in focus) and Ashtanga (aerobic). You will need professional guidance and formal tuition to gain advanced knowledge, but beginners can explore yoga with simple postures and exercises.

Conditions that can be treated with the help of a professional yoga therapist include:

• Stress and stress-related disorders, including insomnia and sleep disturbance.
• Anxiety and depression.
• Fatigue.
• High blood pressure and other problems of the circulatory system.
• Pain in the back and neck.
• Some chronic respiratory illnessess, including asthma and hyperventilation.
• Irritable bowel syndrome and other problems involving the digestive system.
• Rheumatic conditions.

This list is not intended to be comprehensive. It is best to make a preliminary enquiry about your own condition or ask your doctor's advice.

Pilates
The Pilates method 'develops the body uniformly, corrects posture, restores vitality, invigorates the mind and elevates the spirit', according to its inventor, Joseph Pilates. His gentle exercises aid coordination and breath control, while enhancing stamina and relaxation at the same time.

Cautions
Yoga should not be practised if you have difficulty bending your back, especially if this is the result of an injury. Seek your doctor's advice first if you have any health problems, especially high blood pressure, thrombosis, diabetes, a hernia or a history of eye problems.

Some Simple Yoga Postures
Simple yoga postures, known as asanas, provide a physical benefit. Not only do they tone the muscles and increase flexibility, they are also thought to release the flow of inner energy, which calms the mind. As you practise these postures, you will be stretching your muscles, but you should not strain or feel pain. The positions will become easier with practice and you will be able to stretch further.

Lateral arc: stand with your arms by your sides, fingers straight and feet together. Breathe in as you raise your right arm sideways and above your head so that the inner arm touches your head: stretch upwards. Breathe out as you bend your trunk to the left, sliding your left hand down the left thigh. Hold this position, breathing normally, then return to the upright position as you take a breath in. Stretch upwards again and then lower your arm slowly, breathing out as you do so. Repeat by lifting your left arm and bending to the right.

Hands-to-feet: stand with your feet slightly apart, and breathe in as you lift both arms above your head. Stretch up from the base of your spine. Breathe out as you bend forward slowly to touch the floor on each side of your feet if you can. You may need to bend your knees. Then breathe in as you return to the upright position, with your hands above your head. Gently breathe out as you lower your hands to your sides. Repeat.

Breathing As Part Of Movement
Controlling your breathing is often very dificult at first. It is an integral part of movement in yoga, however, and should ideally be coordinated with the speed of your movement. Except when you are resting, you should breathe through your nose. In general, you should be breathing out as you bend forward, and in as you bend backwards. The following two movements are very simple physically, and you can use them to concentrate on your breathing:

• Lie on your stomach, with your feet slightly apart and your hands on each side of your head palms facing down. As you breathe in, gently lift your head and shoulders, keeping your shoulders relaxed. Pause for a moment, and then breathe out as you return to your starting position. Repeat four to six times.
• Sit with your legs out in front of you, knees slightly bent. Lift your arms above your head as you breathe in, and breathe out as you bend forward. As your head touches your knees make sure that your shoulders are relaxed and rest your hands on the ground. As you breathe in again, return to the sitting position with your arms above your head ready to repeat the movement.

Alexander Technique
The Alexander technique is based on the principle that poor patterns of body movement interfere with the way the body functions, and can therefore cause illness. The technique involves learning how to improve posture and the ways in which simple everyday movements are performed. The Alexander technique, which is taught by a qualified teacher in one-to-one sessions, can be used to treat anxiety, insomnia, pains in the muscles, joints, circulatory and digestive disorders.

Salute To The Sun
This series of 12 postures is traditionally performed facing the sun at the sunrise and sunset. It is best performed an even number of times, so that the legs are used equally, with 30-second rest periods between each cycle. Finish with a few minutes of relaxation.
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1. Stand erect with your feet together. Place the palms of your hands together at the level of your chest with the fingers pointing upwards.
   
2. As you inhale raise your hands above your head reaching backwards, with the palms facing upwards.
   
3. As you exhale bend forward as far as you are able, keeping your knees straight. In time you may be able to rest the palms of your hands on the floor beside your feet.
   
4. As you inhale raise your hands above your head reaching backwards, with the palms facing upwards.
   
5. As you exhale bend forward as far as you are able, keeping your knees straight. In time you may be able to rest the palms of your hands on the floor beside your feet.
   
6. As you inhale bend your knees and place the palms of your hands on the floor by your feet (if they are not already there). Take your right leg back as far as you can and rest the knee gently on the floor. Look forward.
   
7. As you exhale lift your knee from the floor and move your left leg back beside the right leg. Then straigthen them so that you are supported on your hands and toes.
   
8. As you inhale place both your knees on the floor and move back to rest your buttocks on your heels. Lower your forehead to the floor, then exhale.
   
9. Without inhaling, move forward so that your knees, chest and forehead, but not your abdomen, are on the floor. As you inhale push up with your arms, so that your hands and toes are once again supporting you, but this time look up so that your back is concave.
   
10. As you exhale push your buttocks up, and make a triangle with the floor, keeping your feet as flat on the floor as possible.
    
11. As you inhale bend your knees and rest your buttocks on your heels (as in step 6). Exhale.
    
12. As you inhale bring your right knee up, and place your right foot between your hands.
    
13. As you exhale place your left foot beside your right foot, and straighten your legs, keeping your hands as close to the floor as possible.
    
14. As you inhale stand erect, and repeat the cycle taking your left leg, not right leg, back as in step 4, then bring in your left knee, not right knee, up first as in step 10.