Gratitude - What it means to be Grateful

by Shareeza Faruqui

Gratitude is the fairest blossom which springs from the soul
~ Henry Ward Beecher

Gratitude as defined by Dictionary.com as being the quality or feeling of being thankful. Wikipedia explains gratitude, thankfulness, or appreciation as a positive emotion or attitude in acknowledgment of a benefit that one has received or will receive.

I’m sure many of us have read or watched the movie “The Secret” by Rhonda Byrne. The popularity of “The Secret” created a whole new category in self-help and empowerment books. All these authors were focused on a single law, which is the Law of Attraction.

In Yoga, the Law of Attraction is one of the Laws of Nature. I learnt about these laws in a yoga retreat organised by Datin Suleiha Suguna, the Principal of Maya Yoga Samudraa in 2006. However, she explains that there is one more element that is more important than the Law of Attraction or the other laws of nature.

This element is Gratitude. Nothing can happen without gratitude. Gratitude is a mental attitude that draws the mind closer to the source of all things. This source is referred to by many expressions; the Supreme Being, Higher Power, the Creator or God. The more we fix our minds to God when good things come, the more good things we will receive.

Being grateful is breaking free from the shackles that bind us to the material world. Recent studies have shown that people who are more grateful have higher levels of well-being. They are happier, less depressed, less stressed and more satisfied with their lives and social relationships. They are more able to cope with difficulties and are able to think more positively.

My husband is recovering from a dislocated hip sustained in an auto accident. I remember the call I received from him the morning of the accident. He called me from the hospital in pain. That call shocked me to the core. All sorts of things came to my mind, but when I arrived at the hospital and saw him in the trauma ward, I was grateful. I was grateful that my husband was alive and my children still had their “Baba”. Immediately, I felt calm. In an instant a negative became a positive and I was able to make all the necessary arrangements.

Gratitude is something that can be included into your daily practises so easily. When you get up in the morning, instead of jumping out of bed and rushing to the toilet, take a moment to be grateful for the day, for your family and for yourself. In posture 1 of the Surya Namaskar, when you hold the palms of your hands together, take a deep, slow breathe in and express your gratitude. Before you do your breathing, meditation and even your postures, take a moment to be grateful.

For those who find themselves lost for words, I’ve included a stanza from Ralph Waldo Emerson. Let this be your verse until you can give voice to your innermost thoughts:

“For each new morning with its light,
For rest and shelter of the night,
For health and food, for love and friends,
For everything Thy goodness sends.”
– Ralph Waldo Emerson

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Mindset Matters!

by Shareeza SS Faruqui

If you have attended one of Datin Sue’s yoga classes at Maya Yoga Samudraa, there would be a big chance that you would have been the recipient of a lecture on the mind and its powers! Datin Sue firmly stresses to one and all the importance of positivism and having the correct mindset. There is truth in the adage “Where the mind has gone the body shall follow!”

We’ve all heard of the term “mind over matter”, and I’m sure many of us have read the book “The Power of the Subconscious Mind”. Both speak of the powerful tool that the mind is. However, I’m not going to go into definitions and scientific terminology here. If definitions are required, that’s what Google is for! This article would be more of a personal account stemming from observations and personal experiences pertaining to the power of the mind.

I have been for a number of years trying to live on a more positive plane. The ride has been bumpy at best, but tolerable. It was only in 2009 when given the opportunity to put all this positivism and correct mindset to the test. Yes, I always seem to be putting all that I’ve learnt to the test! But then again if I don’t, how do I know that what I learnt is correct! Anyway, let’s get back to the subject of this article. After several personal experiences, I have come to firmly believe in the power of positivism and the correct mindset. Let me relate these experiences to you.

Experience #1:

In June 2009, much to my joy, I found out that I was pregnant after YEARS of trying. After the excitement, my thoughts immediately went to the birthing process. In delivering my first child, I was in labour for 6 hours and received 3 painkiller injections, once during the 1st stage of labour and twice during the 3rd stage of labour. I always thought that 3 painkiller shots were one too many. For this pregnancy, I wanted 2 things. First, I wanted to reduce my dependency on painkillers and secondly, I wanted to cut my labour by half! I know what you’re thinking. You’re thinking I’m probably mental to want to control my delivery. On a different day, I would have agreed with you, but I was eager to see if all this positivism and correct mindset mumbo-jumbo works!

From day one of my pregnancy I kept this mantra in my head and repeated it over and over. The 1st was “I will have a quick labour” and the 2nd was “I will have a pain-free delivery”. It was decided that my second pregnancy will also be induced because of the reducing amount of amniotic fluid. I insisted on having a natural birth.

On the delivery day, I woke up bright and early, sent my elder son to school and it was off to the hospital to have my second baby. By 8am they had completed all the induction procedures and I was good to go. I felt the 1st contraction 15 minutes later at 8.15am. As time went by, the contractions got stronger and stronger. However, I was comfortable experiencing each contraction. I remember the nurses would come into the delivery suite and ask me if I’m ok and if I needed any painkillers. I turned them down. After a while, they kept coming in every 15 mins to check on me, each time asking if I wanted a painkiller shot. One nurse even looked at my husband for confirmation! By 10.30am I felt the pushing contraction. At this point I called for the nurse to tell her I felt the need to push. Here, I requested for a painkiller shot, not so much to numb the pain but to let me be able to conserve energy for the work that was too come. And it was hard work. I was in the final stage of labour for 30 mins. According to the nurses, my baby had a big head and wasn’t getting past the bone. I remember at this point I was very frustrated and tired. However, once the head was out, it was a breeze!

Wow! Writing about this is really taking me back to the day. Although, the last stage of labour was more difficult than that of my first child. This labour was a breeze. I actually achieved what I had set in my mind for this delivery. The labour was relatively pain-free. It was very tolerable. I took only 1 painkiller shot and I was done in 3 hours.

Experience #2

My older boy, Mirza sat for his public exams on 21 Sept 2010. A month prior to his exams, he had gone to see his Amama (Grand Ma), Datin Sue and asked her to help him with some breathing exercises for his exam. He asked her to help teach him some yogic techniques that would help him in his concentration and focus for the coming exams.

Amama readily taught him several yogic techniques to help him prepare for his exams. All I know is that these techniques involves some meditation, positivism and having the correct mindset. I’m sorry, even I’m not privy to the specifics of these techniques.
After 1 week of practise, Mirza comes home thrilled! He was in the middle of his UPSR (that’s the public exam he’s sitting for) trial exams. He shows me his Science Paper and his grade had improved by 25 marks, effectively giving him an A for the paper.

On the day of his exams, I was amazed at how calm and collected he was. On the way to school he told me “Mama, I’m going to kick this exam in it’s a%$!” I was more of a basket-case than he was! His exams are over and all we have to do is to wait and see how he did in his exams. I’m keeping my fingers and toes crossed.

Having the correct mindset is so important in everyday life. Even when I’m doing yoga to lose weight, Datin Sue tells me to have the correct mindset. She says “Tell yourself you’re going to burn that fat”. Having the correct mindset is also about being aware of what you do. It is this awareness that makes a difference. When you do something with awareness, the results manifest themselves quicker and last longer.

In conclusion, having the correct mindset and positive attitude is crucial. It gives you wings and lets you fly!

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Love What You Do

by Shahrean Merican

Love many things, for therein lies the true strength, and whosoever loves much performs much, and can accomplish much, and what is done in love is done well
- Vincent van Gogh

At the start of this year, my husband and I decided to take up martial arts as an attempt to develop a hobby together. While I would have preferred Salsa dancing, I knew how much he wanted to learn martial arts, so I decided I would be the one to compromise for a change.

I was a little apprehensive about doing martial arts as it just wasn’t something I enjoyed. Since I had already put that thought in my head before I even started, true enough, a couple of weeks into the class and I was ready to quit. I just couldn’t get the techniques or coordination right! Unfortunately or fortunately (as I look at it now), we signed up for a 12 month contract and so I had no choice but to drag myself to classes twice a week.

I then thought to myself, the same way I am giving up too soon is how some individuals are with Yoga. How often do I see students come and go with excuses to not continue their practice. I now know exactly what it feels like to try something and get frustrated that you are not getting it right. To want to give up too soon just because I ‘think’ I can’t. So, how can I expect my students to stay motivated and be patient with their practice when I don’t incorporate the same attitude in every aspect of my life?

The moment I realized this, I changed my attitude. I started to really listen to the instructor, focused on every move and gave it my all. I would even practice at home so that when I return to class, I would be more confident. Gradually, the classes became more enjoyable and I was actually happy. I even passed my first test and am proud to now be a yellow belt. On the day that I was receiving my new belt, the Master at the centre delivered a short speech and the last sentence he said completely reinforced my perspectives. He said:

Do not do what you love, love what you do.

This made so much sense. We are always seeking to do things that we enjoy and complaining about the ones we don’t. How often do we whine about our lives and envy others who have jobs they love, a loving marriage, a beautiful home etc. Life is all fine and dandy when we are doing what we love but the moment the going gets tough, we get frustrated, angry and want to quit. This is no way of living simply because life is never always going to give you what you love.

Hence, we need to learn to love and embrace every experience in our lives whether we ‘think’ we like it or not. Challenges help us grow and evolve. Face these challenges with love and it will no longer be an obstacle. Since that day, I try to make every effort to love whatever I do. I have stopped searching for experiences that I love but rather to love every experience that I have.

Did You Know?
Yoga and Martial Arts are both traditional ancient arts that share fairly similar philosophies. Practiced correctly, the two practices develop discipline, flexibility, body – breath awareness, concentration and strength of the body and mind. These similarities have given me the added advantage with both my practices.

The Warrior Pose: A Symbol of Strength and Power

Stay tuned for my next article on the 3 variations of Warrior Pose.

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The Ethical Code of Yoga

by Shahrean Merican

“If you do not know the laws of right conduct, you cannot form your character.”
-Swami Sivananda-

Most Yoga classes are divided into 3 categories; Beginner, Intermediate and Advanced. Depending on your level of ability and what you are looking for, you will be allocated to either of these groups. Generally, our aim is to progress to the advanced level. We strive to perfect our postures, regulate our breathing and master our minds. While this is a great achievement, more often than not, we overlook the most important requirement of Yoga: our moral foundations.

Unfortunately, I have come across many ‘advanced’ Yoga practitioners who lack the basics of moral behavior. What use is breathing and meditating, if you still harbor jealousy, hatred and anger? You can spend hours a day practicing Yoga, but if you don’t cultivate good values, your practice is futile. In the end, the only thing that gets strengthened is your ego. This is the reason why all authoritative Yoga scriptures lay emphasis on practicing right conduct at all times. It is a prerequisite to practicing Yoga.

Yoga is actually a step-by-step process whereby each progression has a sequential relationship with the other. Postures (Asana), as we predominantly know to be Yoga, make up only a small component of the whole process. If you have read our previous posts on Gheranda Samhita, you will see that Sage Gheranda had prescribed 7 stages by which a person attains perfection in Yoga. Other scriptures such as Patanjali’s Yoga Sutras describe 8 steps and Hatha Yoga Pradipika has 4 steps. While each authority has different stages, they collectively emphasize that to achieve any success in Yoga, right conduct in thoughts, words and actions is necessary.

It is important to note that the Gheranda Samhita does not describe these moral behaviors because it was assumed Yoga was practiced under the guidance of a Guru who ensured these values were constantly cultivated. This is, however, not the case in modern Yoga. Therefore, it is important for all practitioners to know what these ethical guidelines are and to be mindful of this in their practice and daily life. For this purpose, I will highlight the moral precepts from Patanjali’s Yoga Sutras that is clearly described in the first two stages of Yama and Niyama.

Yama

Ahimsa (harmlessness) – We are to cause no harm or show cruelty to any person or creature. It is expected that we adopt a considerate attitude towards others and our surroundings.

Satya (truthfulness) – Speak the truth at all times. This also means we are to avoid exaggeration, pretence and anything that involves saying or doing things which we know is not in accordance with the truth.

Asteya (abstaining from stealing) – Do not take anything that does not belong to you, not only in terms of material things but this applies for anything intangible such as taking credit for something you didn’t do.

Brahmacarya (control of sexual desires) – Whether we care to admit it, we live in a society where ‘sex sells’. The media thrives on this. We find ourselves constantly subjected to impure thoughts, lustful desires and sensual pleasures. Promiscuity has become the norm. Hence, we need to have control over sensual desires.

Aparigraha (non-possessiveness) – We work hard so we can accumulate worldly goods and once acquired, we seek more. We are never happy. Aparigraha simply put means: do not be greedy and take only what is necessary.

Niyama

Sauca (cleanliness) – It is purification of the body and mind. This also applies to cleanliness of thoughts, words and actions.

Samtosa (contentment) – Be grateful for what you have. Understand that everything happens for a reason and do not brood over the things you did/have not attained.

Tapas (purification) – This term has really no exact English equivalent. It stands for various practices to purify and discipline the body and mind. This would be practices such as Yogic purification that is described in the Gheranda Samhita Part 1 post.

Svadhyaya (inquiry/contemplation) – Svadhyaya is about knowledge. We are encouraged to read the Yogic scriptures and familiarize ourselves with the different aspects of Yoga. Apart from reading literature, we need to practice self-examination to gain understanding of the self.

Isvarapranidhana (surrender) – It is about surrendering to God, The Divine or a Higher Purpose. We are to put our faith and trust in the higher power (this is subject to one's own religious beliefs).

There are many opinions and views on the practicality of Yama and Niyama in our modern life. Some might say that you will need to lie or cause harm if it means your life is in danger or to protect someone you love. Each situation in our lives is unique and there is no hard and fast rule that can be applied to all situations. Be guided by your instinct and intellect. As your moral foundations strengthen, you will develop the wisdom to know when something feels right or wrong.

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Everything in Moderation

by Shahrean Merican

“Everything in Moderation”. That’s what my grandfather used to say. But how do we find balance in a world of extremes? Extreme weather, extreme pollution, extreme stress, extreme diets, extreme illness and the list go on.

I have personally for many years battled with the art of moderation. If I enjoyed something, I would over indulge, if I didn’t, I would avoid it. As a result, I got myself into complicated relationships, yo-yo dieting, smoking, negative thinking and other unhealthy habits. I fell into a vicious cycle of extreme pleasure and pain. I could never find a middle ground, until……..

I re-discovered YOGA.

Although I started practicing Yoga at a very young age, I lost touch with it throughout my adolescent years. I was a typical teenager eager to grow up and experience the world. Never in my wildest dreams would I have imagined becoming a Yoga teacher. My dreams were ‘bigger’ than that or so I thought! Little did I know the universe had ‘better’ plans in store for me.

It wasn’t until my final year at university, that I found my passion for Yoga.
After 3 years of studying and experiencing life in a foreign country, I was having doubts about my direction in life. I had made regrettable choices and was starting to feel restless and discontent. It was then, during a trip back home, that my mother asked me to join her Yoga classes. The moment I got on the mat, there was an instant connection. I was filled with a sense of purpose and gratification that I had not felt in a very long time. I was just happy ‘being’ in that moment!

Since then, I have never stopped practicing Yoga. I cannot explain how Yoga changes a person’s life as it is a subjective experience. All I can say is that the intuitive wisdom you develop through Yoga helps you appreciate and respect your body and mind as well as others. You develop a deep sense of awareness of your habits, thoughts and actions. You take the time to chew your food, drink more water, breathe deeply, laugh, exercise, think positive and be grateful. Eventually, you find that middle ground. All it takes is a little patience, persistence and a good Yoga teacher to guide you. The rest will follow.

Yoga has changed my life in so many ways and my only regret is that I never re-discovered it sooner. It is a slow and personal journey, but any Yoga practitioner who has diligently stayed on the path will never look back again. While I still do stumble from time to time, I know its ok so long as I learn from my experience. Life is meant to be enjoyed and when you live with the mantra of moderation, everything becomes joyous!

In a world of extremes, let Yoga restore your balance!

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Who You Learn From Is Important

by Suleiha Suguna

In my last blog post, I emphasized that one cannot learn Yoga from reading the Gheranda Samhita alone. This is also true of the Shiva Samhita and the Hatha Yoga Pradipika, both ancient and accepted texts on Hatha Yoga. It is not possible to read and learn from these texts because the finer details are kept hidden. These details have been passed down from guru to guru over time.

In the Hatha Yoga Pradipika, Svatmarama (the author) says:

"The Yogin desirous of obtaining siddhi (perfection) should keep the Hatha Yoga very secret. For it is potent when kept secret and ineffective when [carelessly] revealed"

Svatmarama implicitly indicates here that not everything is revealed in the book. In the commentary of Jyotsna of Brahmananda on the Hatha Yoga Pradipika, it states in relation to the above verse that "it is plain that everything is not revealed and the most important processes are to be learned direct from a Guru".

It is therefore imperative for the Yoga instructor to be trained by a qualified guru. It is also equally important for the student of Yoga to ensure that his or her Yoga instructor is properly qualified. But how does one determine qualification? In a time and age where Yoga is becoming increasingly popular, how does one differentiate fad from tradition? I will admit that this is not easy but you can look out for the following:

1. Experience - How long has the Yoga instructor been around for? Where did he or she learn Yoga?

2. Knowledge - Ask questions. Be inquisitive. See if the instructor understands the subject matter. This does not mean you should be rude. Being inquisitive is an important aspect of learning and will benefit you tremendously.

3. Breathing Technique - Breathing plays a central role in Yoga. Every posture has corresponding breathing techniques. Your instructor should provide proper guidance in this.

4. Testimonials - Sometimes it is not enough to read testimonials alone. Speak to other students and find out. Most reputable Yoga instructors will be happy to oblige you.

5. Publicity - Some of the best Yoga Gurus are not very public but you can try Google-ing a Yoga instructor and see if you find positive or negative results. You could also ask around.

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Yoga and Religion

by Suleiha Suguna

During the course of my career as a Yoga Instructor, I have been asked by many people if Yoga is a religion, in particular, if Yoga is Hinduism. Although I have found it difficult, I will attempt to dispel the notion that Yoga is a religion. I would like to make a disclaimer here that whatever my thoughts on Yoga, it is ultimately YOU, the reader, that must decide if Yoga is a religion or if it is contrary to your belief system. I say this only because it is better to be committed to something fully than to be uncomfortable about it and because YOU have every right to choose what you believe.

Yoga And Hinduism

There are facts, there are fictions and there are gray areas on the origin of Yoga. I will try to stick to the facts. It must be noted that the term "Yoga" is a broad definition of a concept. Yoga literally means union. It is a concept that originated in India about 5,000 years ago. This concept is a combined system of philosophy, purification, health care, and morality. Due to its very encompassing nature, it is easy for this ancient art to become intertwined with the culture and belief system of the community from where it originated.

It must be noted here that Hinduism itself was not established by any single source or book. It is a collection of traditions originating from the Indian subcontinent. In fact, the term "Hindu" has its origins in the Delhi Sultanate which used it to describe any tradition that was native to India as opposed to Islam.

According to scholars, the term Hinduism, popularized during British rule in India, loosely encompasses the many traditions and belief systems of the Indian people. Therefore, it would have been very easy for any culture or practice in India to be absorbed by the concept of Hinduism.

Yoga As It Is Practiced Today

Depending on whom you ask, Yoga can be a the path to enlightenment or it can be the road to good health. This is the case with many eastern disciplines where spirituality is inevitably linked to daily life. But let us look at how it is practiced and if it meets the definition of a religion. For this, I would like to refer to the work of Swami Jnaneshvara Bharati where he correctly points out the following:

1. Yoga has no deity to worship
2. Yoga has no worship services to attend
3. Yoga has no rituals to perform
4. Yoga has no sacred icons
5. Yoga has no creed or formal statement of religious belief
6. Yoga has no requirement for a confession of faith
7. Yoga has no ordained clergy or priests to lead religious services
8. Yoga has no institutional structure, leader or group of overseers
9. Yoga has no membership procedure
10.Yoga has no congregation of followers
11.Yoga has no system of temples or churches

The vast majority of people practice Yoga today for the health benefits. Most Yoga instructors today come from diverse cultures and religious beliefs. A typical Yoga class today is made up of people in sweat clothes performing physical postures, a far cry from hindu priests sitting around a pyre and chanting mantras.

There are the meditation aspects of Yoga and this is not to be confused with prayer. Meditation is practiced to calm the mind and relieve stress. It does not require you to believe in any religion. Some people join meditation groups that perform chanting and have religious doctrines. Usually, such groups are not covert about this and you can chose to stay away. This is about the same as joining a book club. You could join a book club that discusses good novels or you could join a book club that discusses books on Christianity. The diversity of book clubs itself does not make it religious.

What You Can Do

If you are concerned about being exposed to religious elements not of your faith, there are a number of things that you can do to safeguard yourself.

Firstly, let common sense be your guide. Don't sign up for Yoga in places of worship or centers associated with religious establishments.

Secondly, before signing up for a Yoga class, ask to be allowed to observe a typical class. Most Yoga centers will be more than happy to oblige you.

Thirdly, speak to the students. You can do this after observing a typical class at a Yoga center. By talking to the students you will be able to gauge if the group is a aligned to your beliefs or not.

Lastly, listen to your heart. If you do not feel comfortable with a Yoga class, a Yoga Instructor or the Yoga Center, seek clarification. If you are not happy with the clarification or still feel uncomfortable, you may want to consider a change or stopping Yoga altogether.

In conclusion, Yoga does not possess the structure that religions are based on. Therefore, it does not meet the criteria of being a religion. However, Yoga can and is sometimes practiced with religion. This is a choice of preference and does not make Yoga a religion by default.

This can be illustrated with the example of schools. There are secular schools and religious schools. Both school types promote education. The secular schools separate god from science. The religious schools preach god and science. This does not make the concept of a school a religion.

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Yoga - A Psychological Perspective

by Shahrean Merican, Instructor, Maya Yoga Samudraa

“Yoga is the composed Mind”
- Vyasa

We live in a world that is undergoing rapid social change. As we develop and become modernized, a growing number of us are experiencing mental disturbances of varying depth and intensity. Mental illness has been on a steady increase in the past 10 years and continues to rise. Since this illness is still perceived as a stigma, most people suffer silently not knowing how to deal with their problem and who to turn to. Although the initial causes of mental disturbances can be unclear, it is often sustained or enhanced by emotional stress, bio-chemical imbalance, deterioration of brain cells, substance abuse, and environmental or social factors. The good news is that more often than not, these mental problems can be cured or reduced in intensity.

So what does Yoga have to do with mental health? I am sure you have heard of the saying –A Healthy Body – A Healthy Mind. This can be applied either way around, as one cannot be fully achieved without the other. The most common understanding on Yoga is that it is a physical exercise that helps to keep a person healthy, flexible and relieve stress. While all of these are true about Yoga, the mental benefits that can be achieved through this ancient art are very rarely explained or practiced. Yoga strives to create a dynamic balance between the body, mind and spirit. While acknowledging the interdependence between the body and mind, Yoga holds that the mind has a greater influence on the body. Hence mental exercises form an integral part of Yoga. Using the 8 fold path as described in Patanjali's Yoga Sutra, the following practices can help achieve mental health:


Moral behaviour (Yama and Niyama)

The first mental exercise, Yama and Niyama, make up the moral foundation for the practice of Yoga. They are ethical guidelines on how to behave toward ourselves and our environment. Yama is good social conduct between the individual and their surroundings which consists of harmlessness, truthfulness, abstinence from theft, sense control and non-possessiveness. Niyama, on the other hand, is about how we treat ourselves which are cleanliness, contentment, purity, self-inquiry and surrender. The main purpose of these moral principles is to eliminate all mental and emotional turmoil which characterises the lives of individuals today. The practice of Yama and Niyama improves mental steadiness by creating a positive social and psychological environment within a person and also their surroundings. Although this may seem easy, it takes a lot of self-discipline to constantly act in a positive manner without giving into vices such as jealousy, hatred, anger, etc. It is important to note that the practice of Yoga is not completely fruitful unless a person practices the moral attributes summed up in Yama and Niyama. So be good, do good and you will feel great!


Postures (Asana)

Today the most common illnesses are not caused by physiological or environmental factors but are psychosomatic. Psychosomatic illnesses are disorders that show up as physical symptoms but are actually caused by mental or emotional disturbance. Stress, anxiety and unpleasant emotions can cause great bodily changes and muscular tension such as headaches, back pain, indigestion, irritable bowel syndrome and abdominal pain. Most often, visits to doctors caused by psychosomatic problems are treated with medication that will only help to manage the illness but not completely cure it. Unfortunately, emotional stress is not easily vanquished by common prescriptions.

Yoga, on the other hand, is a holistic system of self-healing. It is simultaneously a curative as well as a preventive system that deals with physiological and psychosomatic disorders. Yoga is perhaps the only form of exercise that massages and stimulates the internal organs in our body causing them to function efficiently. The pressure placed on the organs whilst performing a posture, encourages a natural healing process to occur, which then provides a sense of well being. The gentle stretches in Yoga also releases muscle tension from the body. The most significant benefit is the stimulation provided to the brain as it is supplied with rich amounts of oxygen from the bloodstream. This helps to rejuvenate the mind and increase the level of endorphins, which helps to produce a feeling of euphoria.


Breathing (Pranayama)

“When the breath wonders the mind also is unsteady. But when the breath is calmed the mind too will be still, and the Yogi achieves long life. Therefore, one should learn to control the breath”
Svatmarama, Hatha Yoga Pradipika

Breath is directly linked to the mind. This is evident from our body’s physiological response to stress and anxiety which almost often, results in increased heart rate and shallow breathing. It is caused by the natural chemical reactions of our body’s nervous system, also known as the “fight or flight” response. While this reaction serves an important function when we are in harmful or dangerous situations, being in a constant state of tension leads to emotional fatigue and depression. As a result, our flow of breath can have an influence on our state of mind.

Pranayama is the art of regulating the breath. It teaches us to take deeper and longer breaths in and out. This provides copious amounts of oxygen to the brain. The brain requires more oxygen than any other organ in the body and lack of this results in mental lethargy, negativity, irritability and depression. Learning to consciously focus on deep breathing relaxes the body and calms the mind making a person less reactive to stressful events. It provides mental and emotional equilibrium by directing the positive flow of energy throughout the body and mind. Therefore, by consciously controlling your breath you are also able to relax the mind. As the saying goes, “When in stress, take a deep breath!”


Withdrawal of the senses (Pratyahara)

Yoga holds that, much of the sorrow in this world is caused by our search for happiness outside, rather than within. We set up goals for ourselves such as to own a big house, drive a fancy car, marry the person of our dreams and live the life of a fairytale. We work so hard to achieve some perfect ending with no end, then feel completely devastated that life doesn’t work the way we had hoped. We then start to feel worried, anxious and discontented due to the enormous discrepancy between our dreams and realities. According to the late psychologist, Carl Rogers, this state of being is called ‘incongruity’, whereby a person’s true ability and their ‘ideal’ self are not harmonious.

We experience life through our senses. The way we develop our sense of touch, sight, smell, hearing and taste are largely influenced by our external environment and social conditioning. Hence the reason why we constantly feel the need to associate our happiness externally - to fulfil the senses. If we can control our senses and turn our focus inwards, we will achieve inner peace and tranquillity. The practice of withdrawing the senses helps you to detach yourself from your surroundings long enough to no longer feel constantly and closely identified with everything that happens around you. You will gain strength within to be your self and when things don’t work the way you had anticipated, you will let it be.


Concentration (Dharana)

The mind loves to wonder and rarely ever knows rest except when in sleep. Couple this with anxiety or tension, and you will find your thoughts to be constantly fluctuating making the mind extremely unsteady. Lack of concentration is one of the effects of suffering from mental stress whether mild or severe. A basic exercise in concentration can help to break the habit of incessant thinking until we have learned to stay with the thought that we have chosen. Concentration is the key to developing deep awareness of yourself as you are able to direct your flow of thoughts to a single activity. Dharana is similar to the saying “being in the now”.
So how does concentration help with mental health? When a person experiences any form of mental pressure, they find themselves hounded with negative thoughts. Feelings of worry, anxiousness or restlessness can become quite intense as our emotions get associated with our thoughts. In concentration, the continuous activity of the mind is restricted. We are able to stop all these unwanted thoughts in our head by focusing on something else. The practice of concentration can include focusing the mind on the breath, a flame, affirmations or even prayer. An established dharana technique will help to free you from the unwanted mental and emotional thoughts, leaving you feeling mentally rejuvenated.


Meditation (Dhyana)

Let’s try to stop our thoughts for a just minute and empty the mind. It is almost impossible! What we can do instead, is observe the mind. When we observe our mind, our thought processes start to slow down. This is meditation; the art of quietening the mind. This method allows us to go into self-inquiry and start to understand the causes that motivate our thoughts, emotions and actions. These thoughts, if negative, can then be replaced with positive ones.

Similarly, psychologists are now using Cognitive Behavioural Therapy (CBT) as a method to help individuals with mental stress. It has been especially proven effective with individuals suffering from depression and is preferred as an alternative to medication. CBT is based on the idea that our thoughts cause our feelings and behaviour and if we are able to change the way we think, we will feel better. Meditation does exactly the same.

Meditation is one of the most researched practices in Yoga due to its healing benefits to the body and mind. If practiced correctly, meditation can produce a deep state of relaxation and a serene mind. It gives you a sense of calm, peace and emotional stability. The effects of meditation don’t just end once you finish the practice. Meditation can have an enduring effect on your emotional and physical well being. The best part about meditation is that it is inexpensive and doesn’t require any special equipment. It can be practiced anywhere with just a few minutes a day to achieve the benefits.


Conclusion

Most of us experience mental disturbances of one type or another in some point of our lives. We have to deal with stress, conflicts and the intensity of modern living which can make us unhappy and depressed. Sometimes, the pressure gets too much to handle and we fall into a spiral of despair. The severity of our mental illness determines if we require medical intervention. Unfortunately, the hardest part of this is admitting that we have a problem and dealing with it appropriately.

The methods discussed above are not exhaustive and is in no way meant to be an alternative for medical treatment. Yoga, being an ancient art, has its own way of dealing with inner turmoil and can compliment medical treatment by reducing the intensity of mental stress and also alleviate unwanted side effects of medication. It is 100% natural and drug free with enduring benefits. However, it is important to note that Yoga has to be learnt under the guidance of a qualified instructor to ensure safe techniques are maintained. If unsure, seek medical advice before starting Yoga.

The benefits of Yoga on mental health:

1. Reduces the intake of medication and harmful side effects
2. Releases negative energy from the body
3. Promotes positive thinking
4. Strengthens the mind allowing a person more control over their thoughts
5. Increases concentration
6. Focus within- detachment of the external
7. Releases endorphins in the brain that increases feeling of well-being
8. Relieves stress and relaxes the body
9. Calms the flow of breath and quiets the mind
10. Massages organs and glands in the body producing a healing chemical balance
11. Improves the nervous systems

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A Breath of Fresh Air

by Dr. Marium Murad - Maya Yoga Samudraa Student

“Half a breath, half a life”.

Modern science regards food as the source of energy for the body and has formulated a caloric theory, which is based on nutrition and state of the body to explain our daily food requirements.

In Yogic belief, the energy (prana) required for the human existence is acquired through the air we breathe. Although a lesser quantity of energy is still obtained from the absorption of food and water. Principally, energy is absorbed through exposed nerve endings in the nostrils from the inhaled air that passes over them and through the nerve endings in the mouth and the back of the throat. The skin also absorbs energy directly from the environment. Breathing should be slow and relaxed to allow sufficient time for energy absorption. Food should be well chewed and water sipped slowly and allowed to remain in the mouth for a few seconds so that the energy gets absorbed from it.

Rarely does anyone stop to notice his or her style of breathing. In today’s hectic and busy lifestyle we routinely see our fellow friends chew and speak at the same time, while gulping down large quantities of air from the mouth for breathing. Plus a quick sip of liquid to help the large, relatively unchewed morsel of our on-the-go meal to flush down while carrying on a friendly lunch conversation at the same time. The result of our meal is relatively unchewed large chunks of food, diluted with cold beverage or hot tea/coffee. Only adding more strain to the digestive system. Our working style not any better, as most spend long hours hunched over our computers, greatly restricting our lungs to expand fully and compressing the heart at the same time.

If, for a moment, we put our index finger immediately below our nostril, do we become aware of the fact that we predominantly breathe from one nostril. Truly amazing how this can be when physically both nostrils are wide open. More astonishingly the predominant nostril we breathe from can change during the course of 24 hours. Why and how does it change? I haven’t got a cold or a nasal defect! The more I learn about Yoga, the more I get interested in finding out the amazing facts of this fast spreading phenomenon.

Energy, just like electric energy, has positive and negative force. The positive energy force, “pingala”, flows in through the right nostril to the right part of the nervous system, while the negative force, “ida nadi”, flows through the left nostril into the left side of the nervous system. The positive energy feeds the major organs, while the negative feeds the muscles, bones and tissues. The art of Yoga teaches us to strike a balance in the flow of these two energies. Through different terminologies focusing on the same concept, Yoga states that the right side is the hot (solar), male side, while the left side is considered to be cooling (lunar), female side.

According to yogic science, the act of respiration is four- fold:

1. inhalation
2. an inhalatory pause
3. expiration
4. an expiratory pause

During inhalation and exhalation, the body energy is in a state of speed and expansion, during the pause the inner energy is in a natural state of contraction or rest. When the breathing is fast and irregular, the body energy is in a state of activity with short pause periods. As a result, the perception is unclear and mind disturbed. When the breathing is slow, deep and regular, the pause periods are longer. The body energy is calm and the power of receptivity and concentration of the mind increases. If you notice, anxiety patients are shallow, rapid breathers. Anxiety and breathing are interlinked, that helping one improves the other.

Breathing is a natural, involuntary, physiological phenomenon. So why regulate or control breathing? The regulation of breath is called Pranayama. In Sanskrit “prana” means breath and “ayama” means control, therefore a control in the movement of breath. Pranayama is one of the eight limbs of Yoga. It is the link between the body and the mind, regulating and conditioning both. Pranayama restores the harmonious functioning of the different systems working in the human body by exercising or massaging the internal organs through the movement of the diaphragm and intercostal muscles. In Yoga, the breath and the body are inseparable. Each movement is connected to each breath, likewise the breath is connected to each movement. All Yoga postures coordinate with the breath.

Learning the art of correct breathing requires the guidance of a qualified and experienced teacher. This is of great importance to be able to gain the maximum benefits of Pranayama. I am extremely fortunate to have found an invaluable Yoga teacher coming from a family lineage of classic Yoga teachers from India. Sue explains and talks in such a unique style because she’s got Yoga in her genes and circulating in her blood. Sue taught me how to do Yoga breathing to “vacuum out” the lungs. Giving me scientific facts and health tips along the way.

Breathing can be practiced by anyone from children, young adults, adults to the elderly. It also helps with individuals suffering from various ailments, smokers, drug addicts, alcoholics, on medications, anxiety, nervousness, dizziness and headaches.

The benefits of Pranayama are numerous:

1. Ensures better supply of oxygen to the blood and elimination of carbon dioxide.
2. Pranayama is the only exercise that can indirectly massage the heart and tone it.
3. The nerves and endocrine glands are made healthier by a more liberal supply of pure blood.
4. The brain and spinal nerves are massaged by internal pressure and by the supply of pure blood.
5. Decreases life stresses and calms the mind.
6. Improves focus, concentration and memory.

Breathing is so essential to our existence that life begins with our first inspiration and our final farewell is our last expiration.

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