Asanas for the Chakra System

A prescription of asanas to help balance the subtle energies of the chakra system. By Barbara Kaplan Herring

Seventh Heaven There are seven chakras, or energy centers, in the body that become blocked by longheld tension and low self-esteem. But practicing poses that correspond to each chakra can release these blocks and clear the path to higher consciousness. The chakra system provides a theoretical base for fine-tuning our yoga practice to suit our uni ue personality and circumstances. Traditionally, !ndians saw the body as containing seven main chakras, arranged vertically from the base of the spine to the top of the head. "hakra is the #anskrit word for wheel, and these $wheels$ were thought of as spinning vorte%es of energy. &ach chakra is associated with particular functions within the body and with specific life issues and the way we handle them, both inside ourselves and in our interactions with the world. As centers of force, chakras can be thought of as sites where we receive, absorb, and distribute life energies. Through e%ternal situations and internal habits, such as long-held physical tension

and limiting self-concepts, a chakra can become either deficient or e%cessive'and therefore imbalanced. These imbalances may develop temporarily with situational challenges, or they may be chronic. A chronic imbalance can come from childhood e%periences, past pain or stress, and internali(ed cultural values. )or instance, a child whose family moves every year to a different state may not learn what it*s like to feel rooted in a location, and she can grow up with a deficient first chakra. A deficient chakra neither receives appropriate energy nor easily manifests that chakra*s energy in the world. There*s a sense of being physically and emotionally closed down in the area of a deficient chakra. Think of the slumped shoulders of someone who is depressed and lonely, their heart chakra receding into their chest. The deficient chakra needs to open. +hen a chakra is e%cessive, it is too overloaded to operate in a healthy way and becomes a dominating force in a person*s life. #omeone with an e%cessive fifth ,throat- chakra, for e%ample, might talk too much and be unable to listen well. !f the chakra were deficient, she might e%perience restraint and difficulty when communicating.

Muladhara Chakra (Root)

.y student Anne recently called me to schedule a private yoga session. A few months ago, she*d moved from /eorgia to the Bay Area for her husband*s work, and she was having difficulty finding a new 0ob as a graphic designer. +hile she felt good about their relocation, her house was unfamiliar, she missed her relatives in Atlanta, she worried about finding work, and she was feeling tired and worried about coming down with a cold. !f Anne had consulted a 0ob counselor, a therapist, and a doctor, each of her problems might have been treated as separate'and certainly she could successfully tackle them in this way. But because for years ! have looked at life using the lens of the chakra system, a way of understanding human life that is woven into both yoga and traditional !ndian medicine, ! was able to see the common ground in all of Anne*s issues. &ven more important, ! was able to

suggest yoga poses and other practices ! was fairly sure would support her in facing each of her challenges. Anne*s symptoms sounded to me like a first chakra deficiency. That was hardly surprising, as the recent changes in her life presented her with classic first chakra challenges. "entered at the perineum and the base of the spine and called Muladhara Chakra ,1oot "hakra-, this energy vorte% is involved in tending to our survival needs, establishing a healthy sense of groundedness, taking good basic care of the body, and purging the body of wastes. The associated body parts include the base of the spine, the legs, feet, and the large intestine. "ircumstances that pull up our roots and cause a first chakra deficiency ,like Anne*s- include traveling, relocation, feeling fearful, and big changes in our body, family, finances, and business. #ome people, often those with busy minds and active imaginations, don*t need special challenges to become deficient in this chakra2 they feel ungrounded most of the time, living more in the head than in the body. +e e%perience deficiencies in this chakra as $survival crises.$ However mild or severe' whether you*ve been evicted, gone bankrupt, or 0ust have the flu-these crises usually demand a lot of immediate attention. 3n the other hand, signs of e%cessiveness in the first chakra include greed, hoarding of possessions or money, or attempting to ground yourself by gaining a lot of e%cess weight. There are many yoga poses that correct first chakra imbalances, bringing us back to our body and the earth and helping us e%perience safety, security, and stillness. .uladhara "hakra is associated with the element earth, representing physical and emotional grounding, and with the color red, which has a slower vibration than the colors that symboli(e the other chakras. To help her ground, Anne and ! began by focusing on her feet, for all poses that stretch and strengthen the legs and feet help the first chakra. #he rolled a tennis ball underneath one foot and then the other, pressing into it to help awaken the soles ,a mini acupressure treatment- and open the $doors$ of the feet. To stimulate the toes and encourage them to spread for standing poses, she sat cross-legged and laced her fingers in between her toes, reaching from the sole to the top of the foot. Then she knelt, curled her toes under, and sat on them for a minute. )ollowing these warm-ups, we did an hour of calf openers, hamstring stretches, and standing poses to help her open and strengthen her lower body and root her attention downward. +hen our hamstrings are tight, the contraction creates a sense that we*re constantly prepared to run away. As Anne slowly stretched the backs of her legs in 4ttanasana ,#tanding )orward Bend- and 5anu #irsasana ,Head-to-Knee 6ose-, she received some of the gifts of the first chakra7 calmness, patience, and a willingness to slow down and stay in one place. As she strengthened her uadriceps and opened her hamstrings, she renewed her confidence and commitment to the ne%t steps on her life*s 0ourney. Her fears eased as she allowed herself to trust the earth and her body. Anne and ! ended our session with peaceful restorative poses, like #upta Baddha Konasana ,1eclining Bound Angle 6ose-, #alamba #avasana ,#upported "orpse 6ose-, and #alamba Balasana ,#upported "hild*s 6ose-, all of which settle an overactive mind and encourage us to surrender to gravity. By the end of our session, she no longer felt so worried. At home in her body, she was more prepared for the challenges she faced.

Svadisthana Chakra (Hips, Sacrum, Genitals)

!n #anskrit, the second chakra is called Svadisthana, which translates as $one*s own place or base,$ indicating 0ust how crucial this chakra is in our lives. A student who is facing second chakra issues would e%perience very different concerns than Anne. /etting things in order was the work of the first chakra. The tasks of the second chakra include allowing for emotional and sensual movement in our life, opening to pleasure, and learning how to $go with the flow.$ Associated with the hips, sacrum, lower back, genitals, womb, bladder, and kidneys, this chakra is involved with sensuality, se%uality, emotions, intimacy, and desire. All watery things about us have to do with this chakra7 circulation, urination, menstruation, orgasm, tears. +ater flows, moves, and changes, and a healthy second chakra allows us to do so too. Trying to influence the outer world is not the province of the second chakra. !nstead of demanding that our body or a relationship be different, the second chakra encourages us to feel the feelings that arise as we open to life 0ust as it is. As we allow ourselves to accept what is, we taste the sweetness ,and bittersweetness- of life. +hen we rela% our resistance to life, our hips let go, our reproductive organs become less tense, and we*re open to e%periencing our sensuality and se%uality. Along with the second chakra at the pelvis, the other even-numbered chakras ,the fourth, at the heart, and the si%th, at the third eye- are concerned with the $feminine$ ualities of rela%ation and openness. These chakras e%ercise our rights to feel, to love, and to see. 3dd-numbered chakras, found in the legs and feet, solar ple%us, throat, and crown of the head, are concerned with the $masculine$ endeavor of applying our will in the world, asserting our rights to have, to ask, to speak, and to know. The odd-numbered, masculine chakras tend to move energy through our systems, pushing it out into the world and creating warmth and heat. The evennumbered, feminine chakras cool things down, attracting energy inward. !n the modern world, the masculine and feminine principles of life are out of balance7 The masculine energy of action and e%pression too often overrules the feminine energy of wisdom and acceptance, causing increased stress in our lives. #o many people have taken on an imbalanced work ethic that scoffs at pleasure and affords little time for en0oyment or rela%ation. After focusing on her second chakra in a recent workshop, a student confided to me how hard it was to allow pleasure in her workaholic life. +e created a plan for her to give herself 89 minutes each day devoted 0ust to the healing power of pleasure7 listening to music, doing gentle yoga, getting a massage. 3ur lives give us plenty of opportunities to e%press ourselves and be active2 in our yoga practice and elsewhere, we need to make sure we complement this with rela%ation and receptivity. Harmony re uires balance. !n yoga, that means creating a practice that combines strength and fle%ibility, effort and surrender. Any imbalance in your yoga practice will be mirrored in your chakras. !n a culture as confused as ours is about se%uality, pleasure, and emotional e%pression, there are an infinite number of pathways to an imbalanced second chakra. )or e%ample, people who were raised in an environment where emotions were repressed or pleasure denied will be more likely to lack energy in the second chakra. #ymptoms of a second chakra deficiency include fear of pleasure, being out of touch with feelings, and resistance to change. #e%ual problems and discomfort in the lower back, hips, and reproductive organs can also signify that this chakra needs some kind attention. #e%ual abuse during childhood can lead to feeling closed down in this chakra or may result in making se%ual energy the most dominant part of the

personality. An e%cessively charged second chakra may reveal itself through overly emotional behavior, se%ual addiction, or poor boundaries. &%cessiveness may also result from a family environment where there*s a constant need for pleasurable stimulation ,entertainment, partyingor fre uent emotional drama. #econd chakra asanas help us with adaptability and receptivity. The leg position in /omukhasana ,"ow )ace 6ose-, forward bending with the legs in the first stage of &ka 6ada 1a0akapotasana ,6igeon 6ose-, Baddha Konasana ,Bound Angle 6ose-, 4pavistha Konasana ,3pen Angle 6ose-, and other hip and groin openers all provide freedome of movement in the pelvis. These hip and groin openers should never be forced, for they re uire the subtle feminine tough of sensitivity and surrender.

Manipura Chakra (Navel, Solar Plexus)

:ocated in the area of the solar ple%us, navel, and the digestive system, the fiery third chakra is called Manipura, the $lustrous gem.$ Associated with the color yellow, this chakra is involved in self-esteem, warrior energy, and the power of transformation2 it also governs digestion and metabolism. A healthy, spirited third chakra supports us in overcoming inertia, 0ump-starting our $get-up-and-go$ attitude so that we can take risks, assert our will, and assume responsibility for our life. This chakra is also the place of our deep belly laughter, warmth, ease, and the vitality we receive from performing selfless service. #ensible risk-taking is one way of gaining confidence and fle%ing your third chakra power muscles. )or some people, a risk is dropping back from Tadasana ,.ountain 6ose- into 4rdhva ;hanurasana ,4pward Bow 6ose-2 for others, it might simply be getting to their first yoga class. 1isks may involve confrontation, setting limits, or asking for what we need'all ways of reclaiming our power. ;igestive problems, eating disorders, feeling like a victim, or e%periencing low self-esteem can all be indications of a deficient third chakra. +hen you feel disempowered or in need of reenergi(ing, third chakra poses fan the flames of your inner fire and restore vitality so that you can move from the strength of your core. 6ractice #urya <amaskar ,#un #alutation-, abdominal strengtheners like <avasana ,Boat 6ose-, Ardha <avasana ,Half Boat 6ose-, and 4rdhva 6rasarita 6adasana ,:eg :ifts-, +arrior poses, twists, and Bhastrika 6ranayama ,Bellows Breath or Breath of )ire-. 6erfectionism, anger, hatred, and too much emphasis on power, status, and recognition reveal an e%cessive third chakra. !n addition, taking in more of anything than you can assimilate and use also indicates e%cessiveness. 1estorative, passive backbends that cool off the belly*s fire act as calming agents for third chakra e%cess. +e live in a time where there is little encouragement for paying attention to our body*s natural energy levels and giving it what it needs. #o often when we are really tired, we ignore our longing for rest and manipulate our bodies with caffeine, sugar, and other stimulants to create a false sense of energy. +hen we*re overstimulated and want to rela% or draw inward, many people turn to overeating, alcohol, or drugs to slow down. =oga offers us a different choice7 to listen to what our body re uires and to truly nourish ourselves, using appropriate asanas and pranayama practices to create more energy or rela%ation. 3nce we*ve done that, we can get a taste of our true personal power.

Anahata Chakra (Heart)

The fourth chakra, the heart chakra,rests in the center of the chakra system, at the core of our spirit. !ts physical location is the heart, upper chest, and upper back. The fourth is the balance point, integrating the world of matter ,the lower three chakras- with the world of spirit ,the upper three chakras-. Through the heart chakra, we open to and connect with harmony and peace. The health of our heart center registers the uality and power of love in our life. !n #anskrit, the heart chakra is called Anahata, which means $unstruck$ or $unhurt.$ !ts name implies that deep beneath our personal stories of brokenness and the pain in our heart, wholeness, boundless love, and a wellspring of compassion reside. This chakra*s element is air. Air spreads and energi(es. :ike water, air assumes the shape of whatever it fills, yet it is less sub0ect to gravity than water. +hen you feel swept up in love, you often need to replant your first chakra in order to stay grounded. Air permeates breath, so pranayama practice helps balance and tone this chakra. All forms of p6ranayama can help you use more air, more prana, thereby increasing your vitality and enthusiasm for life. !f you notice that you are sitting with your head forward, shoulders rounded and your chest collapsed, it*s a good time to start practicing fourth chakra poses to give your heart some breathing space. +hen we lead with our head and not with the heart, we may be overly focused on thought and tend to cut ourselves off from the emotions and the body. +hen the heart chakra is deficient, you may e%perience feelings of shyness and loneliness, an inability to forgive, or a lack of empathy. 6hysical symptoms can include shallow breathing, asthma, and other lung diseases. Asanas that enliven the heart chakra include passive chest openers in which we arch gently over a blanket or bolster, shoulder stretches such as the arm positions of /omukhasana and /arudasana ,&agle 6ose-, and backbends. Being an even-numbered, feminine chakra, the heart center naturally yearns to release and let go. ;oing backbends develops the trust and surrender we need to open the heart fully. +hen we feel fearful, there is no room for love, and our bodies show contraction. +hen we choose love, the fear melts away, and our practice takes on a 0oyful uality. !n many backbending poses, the heart is positioned higher than the head. !t*s wonderfully refreshing to let the mind drop away from the top position and instead lead with the heart. #ome signs that the heart chakra is overpowering your life can include co-dependency, possessiveness, 0ealousy, heart disease, and high blood pressure. )or these symptoms, forward bends are the best antidote, because they are grounding and foster introspection. +hile people with deficient heart chakras need to open to receive love more fully, those with e%cessive heart chakras find healing by slowing down to discover inside themselves the nourishment they have been seeking from others. The most powerful way to open, energi(e, and balance not 0ust the heart chakra but all of our chakras is to love ourselves and others. :ove is the greatest healer. !n our hatha yoga practice, remembering what we love and appreciate as we practice fourth chakra asanas enhances the power of the poses and our general well-being.

isuddha Chakra (!hroat)

#ince the heart chakra is the bridge between the lower, more physical energy centers and the upper, more metaphysical ones, as we ascend through the chakras, the fifth is the first primarily focused on the spiritual plane. The throat chakra, Visuddha, is associated with the color tur uoise blue and with the elements sound and ether, the field of subtle vibrations ancient !ndians believed pervaded the universe. :ocated in the neck, throat, 0aw, and mouth, the >isuddha chakra resonates with our inner truth and helps us find a personal way to convey our voice to the outside world. The rhythm of music, creativity of dance, the vibration of singing, and the communication we make through writing and speaking are all fifth chakra ways to e%press ourselves. >isuddha means $pure$ or $purification.$ 6urification of the body through attention to diet, yoga, meditation, and e%ercise opens us to e%perience the subtler aspects of the upper chakras. #ome yogis notice that drinking more water and letting go of products such as tobacco and dairy helps to loosen up the neck and shoulders and clear the voice. !n addition, sound itself is purifying. !f you think of the way you feel after chanting !ndian kirtans, reading poetry aloud, or simply singing along with your favorite music, you*ll recogni(e how the vibrations and rhythms positively affect your body, right down to the cellular level. ;eficient energy in this chakra leads to neck stiffness, shoulder tension, teeth grinding, 0aw disorders, throat ailments, an underactive thyroid, and a fear of speaking. &%cessive talking, an inability to listen, hearing difficulties, stuttering, and an overactive thyroid are all related to e%cessiveness in this chakra. ;epending on the ailments, different neck stretches and shoulder openers, including 4strasana ,"amel 6ose-, #etu Bandha #arvangasana ,Bridge 6ose-, #arvangasana ,#houlderstand-, and Halasana ,6low 6ose-, can aid the fifth chakra.

A"na Chakra (!hird #$e)

"an you recall last night*s dream? "an you imagine how you would like your body to feel tomorrow? These imaginative abilities'visuali(ing the past, creating positive pictures of the future, and fantasi(ing'are all aspects of Ajna Chakra, whose #anskrit name means both $the perception center$ and $the command center.$ Associated with the element light and the color indigo blue, the si%th chakra is located between and 0ust above the physical eyes, creating the spiritual third eye. +hile our two eyes see the material world, our si%th chakra sees beyond the physical. This vision includes clairvoyance, telepathy, intuition, dreaming, imagination, and visuali(ation. The si%th chakra is involved in both the creation and perception of art and in the recognition that what we see has a powerful impact on us. &ven when we*re not aware of it, we*re all sensitive to the images we find in our environment. ! remember growing up in :os Angeles as a teen and seeing hoards of billboards advertising li uor and cigarettes. :ooking at them didn*t make me feel healthy or happy2 instead, it gave me the message that ! needed drugs to feel complete. Then ! went to Thailand as a high school foreign-e%change student. ! saw Buddha statues on the streets instead of billboards, and those serene, ma0estic figures awakened my connection to inner peace. +hen the third eye is e%cessively abu(( with energy, we e%perience headaches, hallucinations, nightmares, and difficulty concentrating. +hen this chakra is deficient, we have a poor memory, e%perience eye problems, have difficulty recogni(ing patterns, and can*t visuali(e well.

As a yoga teacher, ! occasionally like to work with this chakra by having my students wear blindfolds during an entire class. Temporarily deprived of sight, which provides such a huge percentage of our sensory input, students have a very fresh e%perience of yoga. They can*t be distracted by the room, by other students, or by looking critically at their own bodies. !nstead, they e%perience pratyahara, the drawing inward of the senses. After these classes, students have shared with me profound insights about their bodies and lives that came up because their vision was directed more deeply inside themselves. Another yogic approach to supporting the health of the A0na "hakra is to do supported forward bends, adding an e%tra bolster or blanket to press upon and stimulate the third eye area. Also, creating positive images and visuali(ations is a practice that helps create a healthy si%th chakra. #uch affirmative visions act as natural magnets, drawing the imagined situation into your life.

Sahasrara Chakra (Cro%n)

The #anskrit name of the seventh chakra is Sahasrara, which means $thousandfold.$ Although this chakra is represented by a thousand-petaled lotus ,the symbol of purity and spirituality-, the number @999 is not meant literally2 instead, it implies the infinite nature of this chakra, which provides us with our most direct connection with the ;ivine. Although some teachers associate this chakra with the color violet, it is usually associated with white, a combination of all colors, 0ust as this chakra synthesi(es all the other chakras. The seventh chakra is located at the crown of the head and serves as the crown of the chakra system, symboli(ing the highest state of enlightenment and facilitating our spiritual development. The seventh chakra is like a halo atop the head. !n art, "hrist is often depicted with a golden light surrounding his head, and the Buddha shown with a lofty pro0ection on the top of his head. !n both cases, these images represent the awakened spirituality of the Sahasrara Chakra. The element of the seventh chakra is thought, and this chakra is associated with the highest functions of the mind. &ven though the mind cannot be seen or felt concretely, it creates the belief systems that control our thoughts and actions. To give one small e%ample, my student /eorge had a bad fall out of a bunk bed when he was a child. <ow a fit, athletic man in his A9s, he is still frightened to do inversions. His early trauma helped create the belief that being upside down was always dangerous. &ven though he now has the ability to safely and easily learn inversions, his fear paraly(es him and his belief becomes a self-fulfilling prophecy. As the mind thinks, so we create our lives. &%cessiveness in this chakra appears as being overly intellectual or feeling yourself to be a member of a spiritual or intellectual elite. ;eficient energy manifests as difficulty thinking for yourself, apathy, spiritual skepticism, and materialism. .editation is the yogic practice best suited for bringing this chakra into balance. 5ust as our body needs a shower fre uently, the busy mind filled with so many thoughts and concerns also needs a cleansing. +hy tackle today*s problems with yesterday*s muddled mind? )urthermore, the energy of this chakra helps us to e%perience the ;ivine, to open to a higher or deeper power. All the various forms of meditation, including both concentration and insight practices, allow the mind to become more present, clear, and insightful.

The ancient Hindus associated the chakras with the sleeping serpent goddess, Kundalini. #he coils around the base of the first chakra and, when awakened, spirals up the energy channels ,nadis- and pierces each chakra, bringing successively higher states of awareness that culminate in enlightenment at the crown chakra. )ocused on transcendence, many people seeking higher consciousness have disregarded the importance of the lower chakras. =et we all need strong and solid support of our base chakras in order to open to the spiritual in a healthy and integrated way. The lower chakras focus on details such as our home, familiy, and feelings, while the upper chakras develop synthesi(ing views and wisdom that help us understand the grander order of things. All of our chakras affect one another and ultimately work together. As we learn to use this ancient !ndian system to understand our lives, we can gain insight into personal issues that re uire our attention'and we can use the techni ues of hatha yoga to bring our chakras and lives back into harmony.

!f you*re a passionate yoga practitioner, you*ve probably noticed the ways yoga works'maybe you*re sleeping better or getting fewer colds or 0ust feeling more rela%ed and at ease. But if you*ve ever tried telling a newbie how it works, you might find that e%planations like $!t increases the flow of prana$ or $!t brings energy up your spine$ fall on deaf or skeptical ears. As it happens, +estern science is starting to provide some concrete clues as to how yoga works to improve health, heal aches and pains, and keep sickness at bay. 3nce you understand them, you*ll have even more motivation to step onto your mat, and you probably won*t feel so tongue-tied the ne%t time someone wants +estern proof. ! myself have e%perienced yoga*s healing power in a very real way. +eeks before a trip to !ndia in 8998 to investigate yoga therapy, ! developed numbness and tingling in my right hand. After first considering scary things like a brain tumor and multiple sclerosis, ! figured out that the cause of the symptoms was thoracic outlet syndrome, a nerve blockage in my neck and chest. ;espite the uncomfortable symptoms, ! reali(ed how useful my condition could be during my trip. +hile visiting various yoga therapy centers, ! would submit myself for evaluation and treatment by the various e%perts !*d arranged to observe. ! could try their suggestions and see what worked for me. +hile this wasn*t e%actly a controlled scientific e%periment, ! knew that such hands-on learning could teach me things ! might not otherwise understand.

.y e%periment proved illuminating. At the >ivekananda ashram 0ust outside of Bangalore, #. <agarathna, ..;., recommended breathing e%ercises in which ! imagined bringing prana ,vital energy- into my right upper chest. 3ther therapy included asana, p6ranayama, meditation, chanting, lectures on philosophy, and various kriya ,internal cleansing practices-. At the Krishnamacharya =oga .andiram in "hennai and from A./. .ohan and his wife, !ndra, who practice 0ust outside of "hennai, ! was told to stop practicing Headstand and #houlderstand in favor of gentle asana coordinated with the breath. !n 6une, #.>. Karandikar, a medical doctor, recommended practices with ropes and belts to put traction on my spine and e%ercises that taught me to use my shoulder blades to open my upper back. Thanks to the techni ues ! learned in !ndia, advice from teachers in the 4nited #tates, and my own e%ploration, my chest is more fle%ible than it was, my posture has improved, and for more than a year, !*ve been free of symptoms. .y e%perience inspired me to pore over the scientific studies !*d collected in !ndia as well as the +est to identify and e%plain how yoga can both prevent disease and help you recover from it. Here is what ! found.

Flex Time
1 !mproved fle%ibility is one of the first and most obvious benefits of yoga. ;uring your first class, you probably won*t be able to touch your toes, never mind do a backbend. But if you stick with it, you*ll notice a gradual loosening, and eventually, seemingly impossible poses will become possible. =ou*ll also probably notice that aches and pains start to disappear. That*s no coincidence. Tight hips can strain the knee 0oint due to improper alignment of the thigh and shinbones. Tight hamstrings can lead to a flattening of the lumbar spine, which can cause back pain. And infle%ibility in muscles and connective tissue, such as fascia and ligaments, can cause poor posture.

Strength Test
2 #trong muscles do more than look good. They also protect us from conditions like arthritis and back pain, and help prevent falls in elderly people. And when you build strength through yoga, you balance it with fle%ibility. !f you 0ust went to the gym and lifted weights, you might build strength at the e%pense of fle%ibility.

Standing Orders
3 =our head is like a bowling ball'big, round, and heavy. +hen it*s balanced directly over an erect spine, it takes much less work for your neck and back muscles to support it. .ove it several inches forward, however, and you start to strain those muscles. Hold up that forwardleaning bowling ball for eight or @8 hours a day and it*s no wonder you*re tired. And fatigue might not be your only problem. 6oor posture can cause back, neck, and other muscle and 0oint problems. As you slump, your body may compensate by flattening the normal inward curves in your neck and lower back. This can cause pain and degenerative arthritis of the spine.

Joint Account
4 &ach time you practice yoga, you take your 0oints through their full range of motion. This can help prevent degenerative arthritis or mitigate disability by $s uee(ing and soaking$ areas of cartilage that normally aren*t used. 5oint cartilage is like a sponge2 it receives fresh nutrients

only when its fluid is s uee(ed out and a new supply can be soaked up. +ithout proper sustenance, neglected areas of cartilage can eventually wear out, e%posing the underlying bone like worn-out brake pads.

Spinal Rap
5 #pinal disks'the shock absorbers between the vertebrae that can herniate and compress nerves'crave movement. That*s the only way they get their nutrients. !f you*ve got a wellbalanced asana practice with plenty of backbends, forward bends, and twists, you*ll help keep your disks supple.

Bone Zone
6!t*s well documented that weight-bearing e%ercise strengthens bones and helps ward off osteoporosis. .any postures in yoga re uire that you lift your own weight. And some, like ;ownward- and 4pward-)acing ;og, help strengthen the arm bones, which are particularly vulnerable to osteoporotic fractures. !n an unpublished study conducted at "alifornia #tate 4niversity, :os Angeles, yoga practice increased bone density in the vertebrae. =oga*s ability to lower levels of the stress hormone cortisol ,see <umber @@- may help keep calcium in the bones.

Flow Chart
7 =oga gets your blood flowing. .ore specifically, the rela%ation e%ercises you learn in yoga can help your circulation, especially in your hands and feet. =oga also gets more o%ygen to your cells, which function better as a result. Twisting poses are thought to wring out venous blood from internal organs and allow o%ygenated blood to flow in once the twist is released. !nverted poses, such as Headstand, Handstand, and #houlderstand, encourage venous blood from the legs and pelvis to flow back to the heart, where it can be pumped to the lungs to be freshly o%ygenated. This can help if you have swelling in your legs from heart or kidney problems. =oga also boosts levels of hemoglobin and red blood cells, which carry o%ygen to the tissues. And it thins the blood by making platelets less sticky and by cutting the level of clot-promoting proteins in the blood. This can lead to a decrease in heart attacks and strokes since blood clots are often the cause of these killers.

Lymph Lesson
8 +hen you contract and stretch muscles, move organs around, and come in and out of yoga postures, you increase the drainage of lymph ,a viscous fluid rich in immune cells-. This helps the lymphatic system fight infection, destroy cancerous cells, and dispose of the to%ic waste products of cellular functioning.

Heart Start
9 +hen you regularly get your heart rate into the aerobic range, you lower your risk of heart attack and can relieve depression. +hile not all yoga is aerobic, if you do it vigorously or take flow or Ashtanga classes, it can boost your heart rate into the aerobic range. But even yoga e%ercises that don*t get your heart rate up that high can improve cardiovascular conditioning. #tudies have found that yoga practice lowers the resting heart rate, increases endurance, and can improve your ma%imum uptake of o%ygen during e%ercise'all reflections of improved aerobic conditioning. 3ne study found that sub0ects who were taught only pranayama could do more e%ercise with less o%ygen.

Pressure Drop
10 !f you*ve got high blood pressure, you might benefit from yoga. Two studies of people with hypertension, published in the British medical 0ournal The Lancet, compared the effects of #avasana ,"orpse 6ose- with simply lying on a couch. After three months, #avasana was associated with a 8B-point drop in systolic blood pressure ,the top number- and a @C-point drop in diastolic blood pressure ,the bottom number'and the higher the initial blood pressure, the bigger the drop.

Worry Thwarts
11 =oga lowers cortisol levels. !f that doesn*t sound like much, consider this. <ormally, the adrenal glands secrete cortisol in response to an acute crisis, which temporarily boosts immune function. !f your cortisol levels stay high even after the crisis, they can compromise the immune system. Temporary boosts of cortisol help with long-term memory, but chronically high levels undermine memory and may lead to permanent changes in the brain. Additionally, e%cessive cortisol has been linked with ma0or depression, osteoporosis ,it e%tracts calcium and other minerals from bones and interferes with the laying down of new bone-, high blood pressure, and insulin resistance. !n rats, high cortisol levels lead to what researchers call $foodseeking behavior$ ,the kind that drives you to eat when you*re upset, angry, or stressed-. The body takes those e%tra calories and distributes them as fat in the abdomen, contributing to weight gain and the risk of diabetes and heart attack.

Happy Hour
12 )eeling sad? #it in :otus. Better yet, rise up into a backbend or soar royally into King ;ancer 6ose. +hile it*s not as simple as that, one study found that a consistent yoga practice improved depression and led to a significant increase in serotonin levels and a decrease in the levels of monoamine o%idase ,an en(yme that breaks down neurotransmitters- and cortisol. At the 4niversity of +isconsin, 1ichard ;avidson, 6h.;., found that the left prefrontal corte% showed heightened activity in meditators, a finding that has been correlated with greater levels of happiness and better immune function. .ore dramatic left-sided activation was found in dedicated, long-term practitioners.

Weighty Matters
13 .ove more, eat less'that*s the adage of many a dieter. =oga can help on both fronts. A regular practice gets you moving and burns calories, and the spiritual and emotional dimensions of your practice may encourage you to address any eating and weight problems on a deeper level. =oga may also inspire you to become a more conscious eater.

Low Show
14 =oga lowers blood sugar and :;: ,$bad$- cholesterol and boosts H;: ,$good$cholesterol. !n people with diabetes, yoga has been found to lower blood sugar in several ways7 by lowering cortisol and adrenaline levels, encouraging weight loss, and improving sensitivity to the effects of insulin. /et your blood sugar levels down, and you decrease your risk of diabetic complications such as heart attack, kidney failure, and blindness.

Brain Waves
15 An important component of yoga is focusing on the present. #tudies have found that regular

yoga practice improves coordination, reaction time, memory, and even !D scores. 6eople who practice Transcendental .editation demonstrate the ability to solve problems and ac uire and recall information better'probably because they*re less distracted by their thoughts, which can play over and over like an endless tape loop.

Nerve Center
16 =oga encourages you to rela%, slow your breath, and focus on the present, shifting the balance from the sympathetic nervous system ,or the fight-or-flight response- to the parasympathetic nervous system. The latter is calming and restorative2 it lowers breathing and heart rates, decreases blood pressure, and increases blood flow to the intestines and reproductive organs'comprising what Herbert Benson, ..;., calls the rela%ation response.

Space Place
17 1egularly practicing yoga increases proprioception ,the ability to feel what your body is doing and where it is in space- and improves balance. 6eople with bad posture or dysfunctional movement patterns usually have poor proprioception, which has been linked to knee problems and back pain. Better balance could mean fewer falls. )or the elderly, this translates into more independence and delayed admission to a nursing home or never entering one at all. )or the rest of us, postures like Tree 6ose can make us feel less wobbly on and off the mat.

Control Center
18 #ome advanced yogis can control their bodies in e%traordinary ways, many of which are mediated by the nervous system. #cientists have monitored yogis who could induce unusual heart rhythms, generate specific brain-wave patterns, and, using a meditation techni ue, raise the temperature of their hands by @C degrees )ahrenheit. !f they can use yoga to do that, perhaps you could learn to improve blood flow to your pelvis if you*re trying to get pregnant or induce rela%ation when you*re having trouble falling asleep.

Loose Limbs
19 ;o you ever notice yourself holding the telephone or a steering wheel with a death grip or scrunching your face when staring at a computer screen? These unconscious habits can lead to chronic tension, muscle fatigue, and soreness in the wrists, arms, shoulders, neck, and face, which can increase stress and worsen your mood. As you practice yoga, you begin to notice where you hold tension7 !t might be in your tongue, your eyes, or the muscles of your face and neck. !f you simply tune in, you may be able to release some tension in the tongue and eyes. +ith bigger muscles like the uadriceps, trape(ius, and buttocks, it may take years of practice to learn how to rela% them.

Chill Pill
20 #timulation is good, but too much of it ta%es the nervous system. =oga can provide relief from the hustle and bustle of modern life. 1estorative asana, yoga nidra ,a form of guided rela%ation-, #avasana, pranayama, and meditation encourage pratyahara, a turning inward of the senses, which provides downtime for the nervous system. Another by-product of a regular yoga practice, studies suggest, is better sleep'which means you*ll be less tired and stressed and less likely to have accidents.

Immune Boon
21 Asana and pranayama probably improve immune function, but, so far, meditation has the strongest scientific support in this area. !t appears to have a beneficial effect on the functioning of the immune system, boosting it when needed ,for e%ample, raising antibody levels in response to a vaccine- and lowering it when needed ,for instance, mitigating an inappropriately aggressive immune function in an autoimmune disease like psoriasis-.

Breathing Room
22 =ogis tend to take fewer breaths of greater volume, which is both calming and more efficient. A @EEF study published in The :ancet taught a yogic techni ue known as $complete breathing$ to people with lung problems due to congestive heart failure. After one month, their average respiratory rate decreased from @G.A breaths per minute to H.B. .eanwhile, their e%ercise capacity increased significantly, as did the o%ygen saturation of their blood. !n addition, yoga has been shown to improve various measures of lung function, including the ma%imum volume of the breath and the efficiency of the e%halation. =oga also promotes breathing through the nose, which filters the air, warms it ,cold, dry air is more likely to trigger an asthma attack in people who are sensitive-, and humidifies it, removing pollen and dirt and other things you*d rather not take into your lungs.

Poop Scoop
23 4lcers, irritable bowel syndrome, constipation'all of these can be e%acerbated by stress. #o if you stress less, you*ll suffer less. =oga, like any physical e%ercise, can ease constipation 'and theoretically lower the risk of colon cancer'because moving the body facilitates more rapid transport of food and waste products through the bowels. And, although it has not been studied scientifically, yogis suspect that twisting poses may be beneficial in getting waste to move through the system.

Peace of Mind
24 =oga uells the fluctuations of the mind, according to 6atan0ali*s =oga #utra. !n other words, it slows down the mental loops of frustration, regret, anger, fear, and desire that can cause stress. And since stress is implicated in so many health problems'from migraines and insomnia to lupus, .#, ec(ema, high blood pressure, and heart attacks'if you learn to uiet your mind, you*ll be likely to live longer and healthier.

Divine Sign
25 .any of us suffer from chronic low self-esteem. !f you handle this negatively'take drugs, overeat, work too hard, sleep around'you may pay the price in poorer health physically, mentally, and spiritually. !f you take a positive approach and practice yoga, you*ll sense, initially in brief glimpses and later in more sustained views, that you*re worthwhile or, as yogic philosophy teaches, that you are a manifestation of the ;ivine. !f you practice regularly with an intention of self-e%amination and betterment'not 0ust as a substitute for an aerobics class' you can access a different side of yourself. =ou*ll e%perience feelings of gratitude, empathy, and forgiveness, as well as a sense that you*re part of something bigger. +hile better health is not the goal of spirituality, it*s often a by-product, as documented by repeated scientific studies.

Pain Drain
26 =oga can ease your pain. According to several studies, asana, meditation, or a combination of the two, reduced pain in people with arthritis, back pain, fibromyalgia, carpal tunnel syndrome, and other chronic conditions. +hen you relieve your pain, your mood improves, you*re more inclined to be active, and you don*t need as much medication.

Heat Treatment
27 =oga can help you make changes in your life. !n fact, that might be its greatest strength. Tapas, the #anskrit word for $heat,$ is the fire, the discipline that fuels yoga practice and that regular practice builds. The tapas you develop can be e%tended to the rest of your life to overcome inertia and change dysfunctional habits. =ou may find that without making a particular effort to change things, you start to eat better, e%ercise more, or finally uit smoking after years of failed attempts.

Guru Gifts
28 /ood yoga teachers can do wonders for your health. &%ceptional ones do more than guide you through the postures. They can ad0ust your posture, gauge when you should go deeper in poses or back off, deliver hard truths with compassion, help you rela%, and enhance and personali(e your practice. A respectful relationship with a teacher goes a long way toward promoting your health.

Drug Free
29 !f your medicine cabinet looks like a pharmacy, maybe it*s time to try yoga. #tudies of people with asthma, high blood pressure, Type !! diabetes ,formerly called adult-onset diabetes-, and obsessive-compulsive disorder have shown that yoga helped them lower their dosage of medications and sometimes get off them entirely. The benefits of taking fewer drugs? =ou*ll spend less money, and you*re less likely to suffer side effects and risk dangerous drug interactions.

Hostile Makeover
30 =oga and meditation build awareness. And the more aware you are, the easier it is to break free of destructive emotions like anger. #tudies suggest that chronic anger and hostility are as strongly linked to heart attacks as are smoking, diabetes, and elevated cholesterol. =oga appears to reduce anger by increasing feelings of compassion and interconnection and by calming the nervous system and the mind. !t also increases your ability to step back from the drama of your own life, to remain steady in the face of bad news or unsettling events. =ou can still react uickly when you need to'and there*s evidence that yoga speeds reaction time'but you can take that split second to choose a more thoughtful approach, reducing suffering for yourself and others.

Good Relations
31 :ove may not con uer all, but it certainly can aid in healing. "ultivating the emotional support of friends, family, and community has been demonstrated repeatedly to improve health and healing. A regular yoga practice helps develop friendliness, compassion, and greater e uanimity. Along with yogic philosophy*s emphasis on avoiding harm to others, telling the truth, and taking only what you need, this may improve many of your relationships.

Sound System
32 The basics of yoga'asana, pranayama, and meditation'all work to improve your health, but there*s more in the yoga toolbo%. "onsider chanting. !t tends to prolong e%halation, which shifts the balance toward the parasympathetic nervous system. +hen done in a group, chanting can be a particularly powerful physical and emotional e%perience. A recent study from #weden*s Karolinska !nstitute suggests that humming sounds'like those made while chanting Om'open the sinuses and facilitate drainage.

Vision Quest
33 !f you contemplate an image in your mind*s eye, as you do in yoga nidra and other practices, you can effect change in your body. #everal studies have found that guided imagery reduced postoperative pain, decreased the fre uency of headaches, and improved the uality of life for people with cancer and H!>.

Clean Machine
34 Kriyas, or cleansing practices, are another element of yoga. They include everything from rapid breathing e%ercises to elaborate internal cleansings of the intestines. 5ala neti, which entails a gentle lavage of the nasal passages with salt water, removes pollen and viruses from the nose, keeps mucus from building up, and helps drains the sinuses.

Karma Concept
35 Karma yoga ,service to others- is integral to yogic philosophy. And while you may not be inclined to serve others, your health might improve if you do. A study at the 4niversity of .ichigan found that older people who volunteered a little less than an hour per week were three times as likely to be alive seven years later. #erving others can give meaning to your life, and your problems may not seem so daunting when you see what other people are dealing with.

Healing Hope
36 !n much of conventional medicine, most patients are passive recipients of care. !n yoga, it*s what you do for yourself that matters. =oga gives you the tools to help you change, and you might start to feel better the first time you try practicing. =ou may also notice that the more you commit to practice, the more you benefit. This results in three things7 =ou get involved in your own care, you discover that your involvement gives you the power to effect change, and seeing that you can effect change gives you hope. And hope itself can be healing.

Connective Tissue
37 As you read all the ways yoga improves your health, you probably noticed a lot of overlap. That*s because they*re intensely interwoven. "hange your posture and you change the way you breathe. "hange your breathing and you change your nervous system. This is one of the great lessons of yoga7 &verything is connected'your hipbone to your anklebone, you to your community, your community to the world. This interconnection is vital to understanding yoga. This holistic system simultaneously taps into many mechanisms that have additive and even multiplicative effects. This synergy may be the most important way of all that yoga heals.

Placebo Power
38 5ust believing you will get better can make you better. 4nfortunately, many conventional

scientists believe that if something works by eliciting the placebo effect, it doesn*t count. But most patients 0ust want to get better, so if chanting a mantra'like you might do at the beginning or end of yoga class or throughout a meditation or in the course of your day' facilitates healing, even if it*s 0ust a placebo effect, why not do it?