How yoga can help with depression

Depression is usually caused by high levels of stress, for example, an illness, unemployment, the loss of a loved one or trauma. According to the World Health Organisation, over 300 Million people world-wide suffer from depression which affects a person’s family, studies or work.

Neurologists believe that depression is caused by low levels of serotonin due to the suppression of new brain cells. This is why the most common treatment for this illness is “serotonin reuptake inhibitors” (SSRIs), an antidepressant. Unfortunately, SSRIs can cause many side effects. Although mild, they include insomnia, rashes, headaches, body pain, nausea and diarrhoea, eventually the drug would’ve lost its effectiveness because the brain has developed a tolerance.

However, there is another way to combat depression without having to deal with any side effects and it is the continuous practice of yoga and meditation. There’s a study that proves, Hatha yoga which is a combination of physical practice, meditation and breathing exercises that has helped people suffering from depression.

Here are 4 Postures for Depression:

Balasana (Child’s Pose)

  • Balasana is one of the most comfortable postures. It helps to calm your nerves by stretching the lower back and hips allowing the body and the mind to relax.

Adho Mukha Savanasana (Downward-Facing Dog Pose)

  • Downward Dog calms the body by allowing the chest to expand for deeper breaths. It also increases blood flow all over the body which would energise you.

Halasna (Plow Pose)

  • Halasana is known for calming the nervous system. This posture reliefs strain on the back, opens the neck and shoulders.

Savasana (Corpse Pose)

  • Savasana is a very relaxing pose which helps focus your attention within, giving the body the ability to notice things like, the pulse and breath for a calmer and more relaxed state.

 

 

 

A Clean Stomach Is The Key to Enlightenment

Detoxify! Detoxify! Detoxify!

My Guru, Paramahamsa Nithyananda, says that keeping our stomach clean is the key to establish ourselves in the ultimate understanding again and again.

 

With the divine blessings of My Guru, in December 2018, I have made a decision to change from a regular meat eating diet into a sattvic vegeterian diet and started my journey to build a yogic body through daily yoga, right sattvic diet and occasional detoxification through Nirahara Samyama.

 

The sattvic vegeterian diet has its own challenges. It wasn’t that I miss meat at all….it was more of a problem looking for pure sattvic food while we are eating outside. Little india area in Singapore is probably the only location in Singapore, where Sattvic Vegeterian food is readily available.

 

My new yogic lifestyle of starting my day with cleansing Kriyas, followed by physical Yoga in Brahma  Muhurta hours, together with Haritaki and Sattvic Diet has unlocked tremendous energy sources for me. On average, I sleep around 3 to 5 hours a day. I used to need 8 hours sleep and still felt sleepy, tired and drained out.

 

Dorisq Tan

www.FB.com/YogicBodies

YogicBodies@gmail.com

+65 9889 5654

Dorisq Tan
Building Yogic Bodies, Vedic Minds

 

 

 

 

 

 

 

The Ultimate Authentic Yoga

My Yogic Journey started all because of Haritakki Powder.

 

I was so frustrated with “not feeling anything” from most of the metaphysical courses that I have attended in the past 14 years.

 

Then a friend suggested that perhaps I should unblock my third eye. So, I started looking for ways to activate my third eye. I came across a video of a lady talking about the “King of Herbs – Haritakki Powder”.

 

According to her, she says her Guru says that Haritakki Powder increases the supply of oxygen to the brain by 300%.  I was curious.  I searched for the name of her Guru, “Nithyananada” and came across this video  https://www.youtube.com/watch?v=ezLivJ6rdv0 . I was deeply caught by the information presented in the video. I never knew Yoga from such perspectives….the Twelve Components of Yoga…..that was when i got interested and started to learn yoga last year….

 

 

Dorisq Tan

www.FB.com/YogicBodies

YogicBodies@gmail.com

+65 9889 5654

 

 

 

 

 

 

 

6 Master Yogi Quotes to Inspire Your Practice

In one of our lectures in the YTT 200, we were asked what our favorite quote was. There are hundreds of quotes by famous people to choose from, but when someone asks you point blank and out of the blue which quote you live by, the answer may not come easily. Picking a quote – the quote – that should define what you stand for prompts you to reflect at the very least, or make you feel vulnerable at the most.

But throughout our lectures in the program, our teachers have showered us with insight and wisdom – a few we can barely pronounce but all we can truly apply in our lives.

For this post, I’ve put together six (6) of the key insights from our Master Yogis that I think are worthy of being enclosed in quotation marks:

1. “Do what your body wants you to do, not what your mind wants you to do.” The decision should happen on its own. The body is instinctive and has a natural ability to achieve physical homeostasis. The body is able to discern what is good or bad for it and we have to be in tune with what the body needs and what it rejects, rather than allowing the mind to dictate what the body wants and needs. For example, our body only becomes hungry when we need added nourishment. Craving for unhealthy food is a psychological announcement that is formed in the mind.

2. “There is comfort in consistency.” Maintaining a daily Yoga practice is difficult for most people because you need time, discipline and persistence. But we can push through the discomfort until we are able to ride smoothly through the consistency of a daily routine, which stabilizes your mood and provides you a reservoir of energy to push yourself to do more in other aspects of a Yogic life. So, having at least five regular poses that you do daily can be a big help to regulate your mood, establish consistency, and strengthen your connection with each asana.

3. “Establish a pattern of completion. Whatever you do, finish it; don’t leave it hanging.” Completing something no matter how challenging and no matter your mood relates to the previous insight. However, this one is more on reaching your destination no matter the hurdles and distractions. I think this also links to our habit of complaining and sour-graping. When we complain and have bouts of sour grapes, we place ourselves in a state of constant pain jealousy. We build the hurdles ourselves. We also steal ourselves away from what we need to do (relates to asteya, meaning non-stealing). Without completion, there is no consistency. Without consistency, there can be no relief, growth and vitality.

4. “Find a connection with pose; don’t be a slave to it. Being a slave to something is a form of suffering.” Our masters keep saying that we must enjoy the pose. It can be difficult to hear this, especially when you are struggling to hit the right spot for a certain asana. For example, you might still have a wobbly headstand or you can’t bind in Marichyasana C and D. The frustration can get to you and ruin your mood. But if you can control and manage your mood in relation to a pose, or to any another subject/object, you do not suffer. You can let go anytime. Only then can you be a master of your own mind.

5. “Where there is desire, there is also fear.” The fear can come from thinking that we are unable to achieve the desire or that we are capable but are unworthy of attaining it. The fear could also come from knowing that once we achieve our desire, we would have to move on to another desire, challenge, dream, and, basically, any object that becomes the destination of our life – and changing this destination might require us to redefine who we are and what we represent, which can be confusing and taxing. But Yoga is less about achieving desires and more being recognizing our desires and our human tendency to fall prey to these desires and suffer in the process. As we get older, it also becomes apparent that as individuals, we have basic desires that evolve and mature. However, these desires are basically the same ones that have driven us all our lives. And if we don’t recognize the fear we attached with out basic, individual desire, the fear will also evolve and mature, bringing us further from achieving our desires.

6. “A weakness is a strength, but at the time you labeled it as a ‘weakness’ was actually an inappropriate application of a strength.” Someone’s weakness could be another person’s strength. We can also take this lesson to mean that our abilities and limitations have a proper application; we just need to be able to discern opportunities to apply them in different situations. In addition, we also learned from the YTT 200 that appearing weak and imperfect could be a strength in a Yoga instructor. Students, especially beginners, feel intimated by a muscular and perfectly shaped teacher who does elaborate poses. Instead of listening and trying, all they can take away is how far the gap is between where they stand and how far the teacher has gone. In this scenario, both the student and the teacher fail.

These are just six of the many powerful lessons I picked up from our Yoga teacher training. Certainly, there will be more as we approach the end of our training program, and as we go off into our individual Yogi journeys. But these six quotes are a good starting point to define our ongoing practice and bring us closer to the quote that would define and direct us.

Everyone can learn something from the sutras of Pantanjali

If you really want to get a sense of how old Yoga is look at the sutras of Pantanjali.

The Yoga Sūtras of Patañjali which are the foundational text of classical yoga philosophy are around 2000 years old.

They fell into relative obscurity for nearly 700 years from the 12th to 19th century and then made a comeback in late 19th century.

During the 20th century, modern practitioners of yoga elevated the sutras to common use translating it into various languages so it could be understood around the world.

Sutra in sanskrit means a rope or thread that holds things together.

The themes of the sutras are universal to the human consciousness and a way of mindful living and are still very relevant today, despite their age. As Patanjali writes, all that matters is that we begin here and now and commit to living and practicing with greater self-awareness and presence.

The sutras show you the lineage of yoga to help you get a better understanding of the history behind certain poses and sequences. From that you earn a certain respect and understanding of the asanas. They remind you of the true purpose of your practice and the sutras talk about the philosophy and helps you to understand the barriers to living a happy and fulfilled life and essentially on how to begin to live your yoga.

I want to end with a verse I found translated. I think it’s amazing how philosophy like this can withstand the test of time and still be as relevant today as it was around 2000 years ago.

“We are not going to change the whole world, but we can change ourselves and feel free as birds. We can be serene even in the midst of calamities and, by our serenity, make others more tranquil. Serenity is contagious. If we smile at someone, he or she will smile back. And a smile costs nothing. We should plague everyone with joy. If we are to die in a minute, why not die happily, laughing? (136-137)”
– Sri S. Satchidananda, The Yoga Sutras

The benefits of yoga during my pregnancy

The benefits of yoga during my pregnancy

I believe yoga significantly helped me progress through three pregnancies in five years with minimal discomfort. During the three trimesters I practiced yoga between one to three times per week and only ceased my practice two weeks prior to my due date. I’m convinced that my yoga practice prevented me from experiencing severe back pain, edema or gaining excessive weight. The combination of physical postures, breathing exercises and meditation gave me a balance in body and mind throughout each pregnancy, labor and delivery.

Practicing yoga provided me with the opportunity to focus on myself, my baby and my body. Particularly with the second and third child, it provided me with some time-out from my busy mummy life :-).

I found that there were also many benefits post pregnancy. For example, I did not experience any problems with incontinence or other pelvic floor muscles issues. My only remaining challenge is the 1.5 to 2 finger gap between the two rectus abdominis muscles (commonly known as diastasis recti) which has never completely closed.

I`m hoping that the yoga teacher course will help enhance my own exercise technique as well as providing me with the knowledge to improve my body alignment and the use of important muscles such as the M. transversus abdominis. In turn, I hope to be able to close the gap in my own rectus abdominis muscles J

Pelvic floor muscles and Yoga

Pelvic floor muscles and Yoga

Early in life, we automatically learn to use most of the muscles in our body. We learn to walk and to coordinate the actions of all muscles in our legs and pelvis. There are however some muscle groups that we may never learn to use correctly such as our core muscles, in particular, the M. transversus abdominis, a stabilizer in the abdominal muscles or the pelvic floor muscles.

As a physiotherapist, I have treated many people, especially women over 40, post pregnancy and childbirth or patients with obstipation problems, overweight or those whose professions require heavy lifting, which have a weak pelvic floor. Like all muscles in the body, the pelvic floor requires regularly training in order for it to remain strong.

 100 times a day tighten the pelvic floor muscles it`s training !!!

Unfortunately, many people do not know how to engage their pelvic floor muscles and they use their gluteal muscles instead.

For a physiotherapist, it`s difficult to determine whether a patient has activated this muscle group as it cannot be viewed externally. However, simple yoga exercises can help a patient locate their pelvic floor muscles. This can be achieved by lying on one’s belly (Crocodile pose) or sitting down (Sukhasana) and focusing on one’s breathing, as the pelvic floor moves in synchrony with the diaphragm.

Although it takes time to feel this muscle group, there are many yoga poses and variations which strengthen the pelvic floor such as the bridge pose (sethu bandhasana). Essentially, any yoga pose where one sucks in one’s belly such as chair pose, warrior, boat pose, as well as many Pranayamas, activate the pelvic floor.

Yoga and social media.

I pick this topic because now a days the world is moving so fast. Social media is one of the most popular and trendy places to be, even though is just an fake space inside a phone, people use it for different reasons like:

  • Help their ego to decrease their insecurity on society.
  • Share their life.
  • Show of the places they were.

I do believe social media can be useful if you want to share believes, information and life experiences with others. It just depends on the reasons and purposes you use it for.

 

In the other side, Yoga is been jeopardized by this generation because of the way they have been teaching and modifying the technique of it. How trendy and famous yoga is? Well, you can see it everywhere gym, fitness center, conventions, courses, master classes, weekend activities, etc. and that’s how trendy is right now. The faster it grows the more modify yoga gets.

 

But, when I said I do believe in social media means (for me) that everyone who has a user account in any app is able to have its own judgment and profit. If you really take time to search for good accounts that provide quality information, then social media turns into a good source and motivational activity.

 

If guide my social media activity with some yoga believes, I am truthful to myself even though I can be connected to the world. For example, if I apply one or two limbs of THE EIGHT LIMBS OF ASHTANGA/RAJA YOGA, I will use:

 

  1. – disappearance of all suppressions.
    1. Ahimsa: non violence, which transforms to love of all. I won´t use my account to attack any person, believe or behavior.
    2. Satya: I´ll share myself the way I am and I live life.
    3. Asteya: freeing oneself of jealous instincts. Don´t watch anyone who make us feel jealous or angry.
    4. Brahmacharya: gain vitality and energy. Share our energy the way it is.
    5. Aparigraha: non-possessiveness. No attachment to the amount of followers, likes, shares and friends we have.
  2. -
MIND FIT FOR CONCENTRATION.

The mind becomes capable, ready and fit to express all it carries inside. Your mind becomes able to create things within a short time. The science and ability to project anything you want is Dharana. Is a methodology through which your mind is fixed on an object, subject or an idea such that your consciousness is raised to a higher frequency or state. Your mind becomes capable for concentration in every topic or subject to need to share or read. You project anything you want, you find your own way to be in this world without anyone that disturbs you, you are completely conscious.

 

I try to apply how in this complicated social media world yoga helps us to be entire aware of what are we doing. There is nothing wrong with this world, we make good and wrong decisions through actions that are based on our level of conscience. Use social media to change the world, to return some of the joy God gives you.

 

 

Yoga and the Media

In today’s modern word, it’s hard to avoid the impact of the media, especially the ‘social’ kind. Many industries have boomed with the rise of social media attention and yoga doesn’t seem to have escaped this growing trend. But, with such an ancient practice, how has modern day media ‘shaped’ the art of yoga and is it detrimental to the fundamentals of what it means to be a yogi?

It seems inevitable in a capitalist society, that nothing is exempt from commercialisation, including yoga. Falling under the ‘fitness’ banner in many western countries, yoga has become big business and with the rise of social media platforms, such as Instagram, yoga has been steadily growing in popularity. You don’t have to search for long to find vast numbers of yogi profiles from around the globe, proudly posting photos of pincha mayurasana against a pristine-white-beach backdrop, or another demoing a dynamic flow, wearing the latest stylish gear. The thriving yoga industry has led to the rise of the ‘celebrity yogi’ – a diverse group of accomplished practitioners, with a strong Instagram following. Many of these high profile yogis will openly share their own views about how social media has led us away from what it means to practice yoga, yet the irony is that the platform from which they post these views, isn’t able to truly capture all that yoga stands for.

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Yoga for a Happier Digestive System

Since six years old (or maybe even further back), I’ve suffered from constipation. It’s been common for me to empty my bowels once to twice every week. My family and friends who know about my constipation, used to say it may be because I don’t drink enough water or eat enough fibre, but that’s wrong. I drink at least 2 litres of water per day and eat a well balanced meal with enough fibre.

To ease my constipation I’ve tried incorporating yoghurt in my diet (which helped a bit) but stopped due to frequent skin break outs and a stomach bloat. As well as taking probiotic supplements, which didn’t seem to make a difference.

As time passed, I’ve ignored my digestive problems, telling myself that maybe my body takes a longer time to move the waste out of my bowels. But then as I commenced the 4 week yoga teacher training course, I’ve been going to the toilet to empty my bowels every single day. EVERY SINGLE DAY! AND SOMETIMES EVEN TWICE A DAY! It’s been an amazing feeling, where my stomach feels empty and at ease.

I haven’t changed my life style, diet, sleeping patterns, etc. The only new thing that was incorporated into my lifestyle this past week has been yoga practice (asanas and pranayama).  Five days of yoga in a row, practicing the asanas along with pranayama for minimum two (2) hours in the morning before lunch.

One might suggest it’s because I’ve been “exercising”, but the answer is no. I’m a freelance spinning instructor, teaching minimum of five 45 minutes classes a week. I “exercise” enough, thank you very much. Sure you can get an “exercise” out of yoga, but I’d say I’ve been moving my body a lot more in different angles and planes, twisting my body along with proper conscious breathing which probably massaged my colon internally, thus stimulating elimination.

Yoga really does purify your body, especially your colons. I look forward to continuing this regular practice (partly) for a happier digestive system. You know what they say, happy tummy equals happy me.

 

— Miso