Half Moon Pose Ardha Chandrasana

The moon has a rich symbolic significance in yoga mythology. In hatha yoga, for example, the sun and the moon represent the two polar energies of the human body. In fact, the word hatha itself is often divided into its two constituent syllables, "ha" and "tha", which are then esoterically interpreted as signifying the solar and lunar energies respectively. (are-dah chan-DRAHS-anna) ardha = half candra = glittering, shining, having the brilliancy or hue of light (said of the gods) usually translated as "moon" Step by Step

!erform Utthita

Trikonasana

to the right side, with your left hand resting on the left hip. Inhale,

bend your right "nee, and slide your left foot about # to $% inches forward along the floor. &t the same time, reach your right hand forward, beyond the little'toe side of the right foot, at least $% inches.

(xhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. (xtend actively through the left heel to "eep the raised leg strong. )e careful not to loc" (and so hyperextend) the standing "nee* ma"e sure the "neecap is aligned straight forward and isn+t turned inward.

,otate your upper torso to the left, but "eep the left hip moving slightly forward. -ost beginners should "eep the left hand on the left hip and the head in a neutral position, ga.ing forward.

)ear the body+s weight mostly on the standing leg. !ress the lower hand lightly to the floor, using it to intelligently regulate your balance. /ift the inner an"le of the standing foot strongly upward, as if drawing energy from the floor into the standing groin. !ress the sacrum and scapulas firmly against the bac" torso, and lengthen the coccyx toward the raised heel.

0tay in this position for 12 seconds to $ minute. Then lower the raised leg to the floor with an exhalation, and return to Tri"onasana. Then perform the pose to the left for the same length of time.

Show All

Anatomical Focus

&n"les 3alves Thighs

4nees 5roins 0houlders 3hest 0pine &bdomen

Therapeutic Applications

&nxiety )ac"ache 6steoporosis 0ciatica 7atigue 3onstipation 5astritis Indigestion -enstrual pain

Benefits

0trengthens the abdomen, an"les, thighs, buttoc"s, and spine 0tretches the groins, hamstrings and calves, shoulders, chest, and spine Improves coordination and sense of balance 8elps relieve stress Improves digestion

Contraindications and Cautions

If you have any nec" problems, don+t turn your head to loo" upward continue loo"ing straight ahead and "eep both sides of the nec" evenly long.

8eadache or migraine /ow blood pressure 9iarrhea Insomnia

Beginner's Tip
-any beginning students have difficulty touching the floor with their lower hand, even when resting it on the fingertips. These students should support their hand on a bloc". 0tart with the bloc" at its highest height and, if your balance is steady and comfortable, lower it down first to its middle height, then finally if possible to its lowest height.

Variations
To increase the challenge of this pose, raise the lower hand away from the floor and rest it on the standing thigh. )alance solely on the standing leg for $: to 12 seconds.

Modifications and Props

)alance is always tric"y in this pose for beginners. & wall is a useful prop, which you can use in one of two ways. 0tand with your bac" to the wall, one leg+s length away from the wall. (xhale and bend forward into a standing forward bend, then inhale and raise your left leg parallel to the floor and press the left sole against the wall. 0tart with your toes turned toward the floor. (xhale again and rotate your torso to the left at the same time, turn the left leg and foot until the inner foot is parallel to the floor. ,est your left hand on the left hip. The pressure of the raised heel against the wall will help you maintain your balance. ;ou can also perform the pose with your bac" to, and leaning against, the wall.

Partnering
& partner can play the role of a "living wall." 8ave him stand behind you as you perform the pose (on the right side). 8e should angle himself to face slightly toward your head, with his left hip toward your buttoc"s. 8ave him brace your outer right buttoc" with his left hip, and reach across with his left hand to support your left hip. -a"e sure he doesn+t pull this hip up toward the ceiling let it release toward the floor as you rotate your upper torso to the right. 8e can also use his right hand to help lengthen your right (underside) ribs.

Preparatory Poses

Baddha Konasana Prasarita Padottanasana 0upta <irasana Supta Baddha Konasana Supta Padangusthasana
Uttanasana =tthita !arsvottanasana

=tthita !arsva"onasana

Utthita Trikonasana Virasana Vrksasana

Follow !p Poses
&rdha 3handrasana is usually se>uenced somewhere in the middle of a standing pose series, usually after =tthita Tri"onasana. There are no hard'and'fast rules about what should follow this pose, but you might try*

Parivrtta Trikonasana

!arsvottanasana

Prasarita Padottanasana

"eepen The Pose

&dvanced students can raise the top arm, with an inhalation, perpendicular to the floor. 7irm the top scapula against the bac". Imagine there+s a wall in front of you, and press the top hand actively into this pretend wall. Then, if your balance is steady, try slowly rotating the head to ga.e up at the raised hand.

For Beginners: Bhujangasana

/i"e many bac"bends, 3obra !ose is a heart opener, subtly releasing held emotions within the rib cage to bring greater ?oy

View Larger within the body. )y 0hiva ,ea "7ew of us have lost our minds, but many of us have long ago lost our bodies," says transpersonal psychologist 4en @ilber. It is >uite common for human beings to live in a disembodied stateAfor our thoughts to be separate from the experience of our bodies. This loss of the body ta"es many forms, from not being able to stop the train of thin"ing mind to catching ourselves hunched over or sic" because we haven+t paid attention to the many warning signs we were given by our bodies. 6ne of yoga+s many benefits is the experience of greater embodiment.

(mbodiment is the spreading of one+s consciousness throughout the body, from the crown of the head to the toes, the surface to the core. It is learning to listen and understand the language of the body. It is re'membering ourselves by exploring and excavating who we are in our own s"in. @hen you begin to ta"e a yoga class or learn from a boo" or video, the instructor will invite you to move places in yourself that may have been forgotten or never reali.ed* big toes, "neecaps, thigh bones, sternum, and "idneys, as well as places that you may be very aware of due to tightness or pain, such as the lower bac" or the sides of the nec". The asana that we will explore, )hu?angasana (3obra !ose), is fundamental not only for embodying your spine but for learning to move as an integrated whole. )hu?angasana is an essential pose for developing the strength and flexibility of the entire bac", while toning the legs and buttoc"s, increasing circulation, and assisting in "idney function. /i"e many bac"bends, it is a "heart opener," subtly releasing held emotions within the rib cage to bring greater ?oy within the body.

Familiar #andmar$s
)efore we begin to do the pose, let+s trace some of the important landmar"s within the body that are "ey to activating not only 3obra but many of the asanas. 0itting comfortably in a chair, wrap your hand around the nape of your nec" and rest the side of your hand along your occipital ridge, where your spine and s"ull meet. ;ou will feel two bony points with a hollow space between them. 3ollapse the bac" of your head into your hand. This crunching of the nec" is something to watch out for in 3obra as well as other poses. Try to extend the bac" of your nec" in alignment with your spine (your chin will drop slightly). Bow bring the other hand to your lower bac" and touch your tailbone, the base of your spine. Turn your tailbone up as if to sway your bac" li"e a duc". 7eel how this ?ams your sacrum (the triangular bone of which the tailbone is the base). Then, notice how turning your tailbone towards the earth creates space there. !ause and feel the whole line of your spineAfrom your tailbone up your vertebrae and nape of your nec" all the way to the crown of your head. Bow release your hands and bring your awareness to your shoulders, drawing them up by your ears. This is the consummate tension pattern that we might go into at our des"s, in traffic, under stress, out of habit. )ring your awareness to your shoulder blades, those wings that slide up and down your bac" with the movement of your shoulders. Bow rotate your shoulders, consciously drawing your shoulder blades (scapulae) down your bac". -aintain the downward grounding of your shoulder blades and feel the space between your nec" and shoulders. Touch your sternum (the bony plate between and below your collarbones) with one hand. 7eel it spreading open as you move your shoulder blades further into the body. 7inally, straighten your right leg, lift it slightly off the floor, and put your right hand on the top of your right thigh. Bow point your toes, firm your "neecap, and feel how your entire leg comes alive. The ability to wor" your legs is essential for supporting the spine in bac"bends. !ress your thigh bone bac" and activate your right leg even more. ,emember the sensations of these landmar"s in the body to assist you in greater embodiment in 3obra, other asanas, and life in general. !age $

Locust Pose Salambhasana

Salam bhasana

5rouped among the so'called Cbaby bac"bends,D which includes 9hanurasana ()ow !ose) and 0ea -onster !ose (described in the <ariations section below), it is an unassuming pose that, li"e other seemingly simple poses, is actually a lot more interesting and challenging than it appears at first glance. (sha-la-BAHS-anna) salabha = grasshopper, locust Step by Step

7or this pose you might want to pad the floor below your pelvis and ribs with a folded blan"et. /ie on your belly with your arms along the sides of your torso, palms up, forehead resting on the floor. Turn your big toes toward each other to inwardly rotate your thighs, and firm your buttoc"s so your coccyx presses toward your pubis.

(xhale and lift your head, upper torso, arms, and legs away from the floor. ;ouEll be resting on your lower ribs, belly, and front pelvis. 7irm your buttoc"s and reach strongly through your legs, first through the heels to lengthen the bac" legs, then through the bases of the big toes. 4eep the big toes turned toward each other.

,aise your arms parallel to the floor and stretch bac" actively through your fingertips. Imagine thereEs a weight pressing down on the bac"s of the upper arms, and push up toward the ceiling against this resistance. !ress your scapulas firmly into your bac".

5a.e forward or slightly upward, being careful not to ?ut your chin forward and crunch the bac" of your nec". 4eep the base of the s"ull lifted and the bac" of the nec" long.

0tay for 12 seconds to $ minute, then release with an exhalation. Ta"e a few breaths and repeat $ or % times more if you li"e.

Anatomical Focus

)uttoc"s 8amstrings and calves /ower bac" /ungs =pper bac" =pper arms Bec"

Therapeutic Applications

7atigue 7latulence 3onstipation Indigestion /ower'bac" pain

Benefits

0trengthens the muscles of the spine, buttoc"s, and bac"s of the arms and legs 0tretches the shoulders, chest, belly, and thighs Improves posture 0timulates abdominal organs 8elps relieve stress

Contraindications and Cautions

8eadache 0erious bac" in?ury 0tudents with nec" in?uries should "eep their head in a neutral position by loo"ing down at the floor they might also support the forehead on a thic"ly folded blan"et.

Beginner's Tip
)eginners sometimes have difficulty sustaining the lift of the torso and legs in this pose. )egin the pose with your hands resting on the floor, a little bit bac" from the shoulders, closer to your waist. Inhale and gently push your hands against the floor to help lift the upper torso. Then "eep the hands in place as you do the pose, or after a few breaths, once youEve established the lift of the chest, swing them bac" into the position described above in step 1. &s for the legs, you can do the pose with the legs lifted alternately off the floor. 7or example, if you want to hold the pose for a total of $ minute, first lift the right leg off the floor for 12 seconds, then the left leg for 12 seconds.

Variations
& challenging variation of 0alabhasana is called -a"arasana ( mah-KAH-rah = often translated as "crocodile" or "dolphin," but literally "sea monster"). The legs are raised in this pose exactly as in 0alabhasana, but the fingers are clasped and then the palms are pressed against the bac" of the head, with the index fingers hoo"ed up underneath the base of the s"ull. @ith the upper torso lifted, open the arms out to your sides.

Modifications and Props

)eginners sometimes have difficulty holding this pose. ;ou can support the area around your lower sternum with a rolled'up blan"et to help maintain the lift of your upper torso. 0imilarly you can support the front of your thighs with a blan"et roll to help support the lift of your legs.

Partnering
& partner can help you get a feel for the wor" in the bac" of the upper arms. 8ave your partner stand straddling your torso while you perform the pose. 8e should then lean forward and press his hands firmly against the bac"s of your upper arms (triceps). ;ou then push up against this resistance. The partner might also, as heEs pressing down on the upper arms, draw the s"in away from the shoulders, toward your wrists.

Preparatory Poses

Bhujangasana Gomukhasana

Setu Bandha Sarvangasana 0upta <irasana Urdhva ukha Svanasana

<irabhadrasana I

Virasana

Follow !p Poses
0alabhasana is a good preparation for all of the CbabyD bac" bends, including 9hanurasana and =strasana. 6ther possible follow'ups include*

Bharadvajasana Salamba Sarvangasana Setu Bandha Sarvangasana

"eepen The Pose

&dvanced students can challenge themselves a bit more with a variation of 0alabhasana. Instead of stretching the legs straight bac" from the pelvis, bend the "nees and position the shins perpendicular to the floor. Then, as you lift the upper torso, head and arms, lift the "nees as far away from the floor as possible.

18. Poorna Salabhasana

Full locust pose

Click here to discuss Poorna Salabhasana - Full Locust Pose in the forum Watch a Pose Tutorial on this Pose

Benefits

Firms muscles of the abdomen, upper arms, hips and thighs Increases spinal strength and flexibility Improves flexibility and tone of spinal muscles Helps relieve and prevent lower backache Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems Helps cure loss of appetite

Helps correct bad posture Improves function of liver and spleen Strengthens deltoids, trapezius and triceps Compresses and opens spine elieves cervical spondylosis

http!""bikram#oga$%om"testimonials"&iabetes$htm

Bending And Stret%hing 'our (a# To Better )o%ke#

)i"ram ;oga, also "nown as 8ot ;oga, features %# postures that are designed to promote strength and flexibility, and improve circulation, digestion, mental health and general well being. These postures are best performed after the athlete is warm, i.e., post'practice and in a room that is relatively warm ($2: degrees with F2 percent humidity) to provide an environment that promotes flexibility. 8ere are several )i"ram ;oga poses designed to help hoc"ey players with their core strength, flexibility and concentration. (Thanks to members of the USA Hockey National Team De elo!ment "ro#ram for demonstratin# these !oses$)

Standing Hands-To-Feet Pose (Pada-Hasthasana)

;our feet should be close together with the toes and heels touching. )end your "nees and use all five fingers to reach around and CscoopD up the heels from behind. 0lowly begin to press the stomach to the thighs, chest to the "nees, and face to the shins. If you can achieve the face on the shins, slowly start to straighten the "nees until they are straight. The final position is your head touching your toes. Purpose% This pose stretches the hamstrings, gluts and lowerGmiddleGupper bac".

Bow Pose Dhanurasana

&hanu rasana

"hanurasana &Bow Pose' This pose is so called because it loo"s li"e an archer+s bow, the torso and legs representing the body of the bow, and the arms the string. (don-your-AHS-anna) dhanu bow

Step by Step

/ie on your belly with your hands alongside your torso, palms up. (;ou can lie on a folded blan"et to pad the front of your torso and legs.) (xhale and bend your "nees, bringing your heels as close as you can to your buttoc"s. ,each bac" with your hands and ta"e hold of your an"les (but not the tops of the feet). -a"e sure your "nees aren+t wider than the width of your hips, and "eep your "nees hip width for the duration of the pose.

Inhale and strongly lift your heels away from your buttoc"s and, at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor. )urrow the tailbone down toward the floor, and "eep your bac" muscles soft. &s you continue lifting the heels and thighs higher, press your shoulder blades firmly against your bac" to open your heart. 9raw the tops of the shoulders away from your ears. 5a.e forward.

@ith the belly pressed against the floor, breathing will be difficult. )reathe more into the bac" of your torso, and be sure not to stop breathing.

0tay in this pose anywhere from %2 to 12 seconds. ,elease as you exhale, and lie >uietly for a few breaths. ;ou can repeat the pose once or twice more.

Anatomical Focus

Thighs 5roins )elly 3hest 0pine 0houlders Bec"

Therapeutic Applications

(

3onstipation ,espiratory ailments -ild bac"ache 7atigue &nxiety -enstrual discomfort

Benefits

(

0tretches the entire front of the body, an"les, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas) 0trengthens the bac" muscles Improves posture 0timulates the organs of the abdomen and nec"

Contraindications and Cautions

(

8igh or low blood pressure Migraine Insomnia 0erious lower'bac" or nec" in?ury

Beginner's Tip
0ometimes beginners find it difficult to lift their thighs away from the floor. ;ou can give your legs a little upward boost by lying with your thighs supported on a rolled'up blan"et.
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Variations
& variation of 9hanurasana is called !arsva (parsva = side, flan") 9hanurasana. !erform 9hanurasana according to the instructions in the main description above. Then

with an exhalation, dip your right shoulder toward the floor, strongly tug your left foot to the right, and roll over onto your right side. 0tudents often have a difficult time rolling over for the first few times they ma"e the attempt. 9on+t despair. ;ou can practice rolling onto your side without holding your an"les. Hust bend your "nees and use your hands to help you get a feel for the rolling movement. 0tay on your right side for %2 to 12 seconds, then, as you exhale, roll across your belly and over to the left. 0tay here the same length of time, and finally roll bac" onto your belly with an exhalation. !arsva 9hanurasana gives a good massage to your abdominal organs.
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Modifications and Props

If it isn+t possible for you to hold your an"les directly, wrap a strap around the fronts of your an"les and hold the free ends of the strap, "eeping your arms fully extended.
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Partnering
& partner can help you wor" on a preparation for 9hanurasana. !erform step $ in the description above. 8ave your partner "neel on the floor behind you, with his inner "nees bracing your outer "nees. Inhale and lift your upper torso off the floor by pulling your heels away from your buttoc"s, but "eep your thighs on the floor. ;our partner should then ta"e hold of the bac"s of your an"les. 8ang your torso from your partner+s support, but be sure that he doesn+t pull you any deeper into the pose. @hen you+re ready for more, lift yourself up. ;our partner+s presence is merely to support whatever lift you create on your own.
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Preparatory Poses

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Bhu)angasana Salabhasana Setu Bandha Sar*angasana Supta Virasana !rdh*a Mu$ha S*anasana Virasana

Follow !p Poses

(

Matsyasana Setu Bandha Sar*angasana !rdh*a "hanurasana !rdh*a Mu$ha S*anasana !strasana

"eepen The Pose

;ou can increase the challenge of 9hanurasana by performing the pose with your thighs, calves, and inner feet touching.

Camel Pose !strasana

!strasana!strasana

Ustras ana

(oosh-TRAHS-anna) %stra = camel Step by Step

4neel on the floor with your "nees hip width and thighs perpendicular to the floor. ,otate your thighs inward slightly, narrow your hip points, and firm but don+t harden your buttoc"s. Imagine that you+re drawing your sitting bones up, into your torso. 4eep your outer hips as soft as possible. !ress your shins and the tops of your feet firmly into floor.

,est your hands on the bac" of your pelvis, bases of the palms on the tops of the buttoc"s, fingers pointing down. =se your hands to spread the bac" pelvis and lengthen it down through your tail bone. Then lightly firm the tail forward, toward the pubis. -a"e sure though that your front groins don+t "puff" forward. To prevent this, press your front thighs bac", countering the forward action of your tail. Inhale and lift your heart by pressing the shoulder blades against your bac" ribs.

Bow lean bac" against the firmness of the tail bone and shoulder blades. 7or the time being "eep your head up, chin near the sternum, and your hands on the pelvis. )eginners probably won+t be able to drop straight bac" into this pose, touching the hands to the feet simultaneously while "eeping the thighs perpendicular to the floor. If you need to, tilt the thighs bac" a little from the perpendicular and minimally twist to one side to get one hand on the same'side foot. Then press your thighs bac" to perpendicular, turn your torso bac" to neutral, and touch the second hand to its foot. If you+re not able to touch your feet without compressing your lower bac", turn your toes under and elevate your heels.

0ee that your lower front ribs aren+t protruding sharply toward the ceiling, which hardens the belly and compresses the lower bac". ,elease the front ribs and lift the front of the pelvis up, toward the ribs. Then lift the lower bac" ribs away from the pelvis to "eep the lower spine as long as possible. !ress your palms firmly against your soles (or heels), with the bases of the palms on the heels and the fingers pointing toward the toes. Turn your arms outwardly so the elbow creases face forward, without s>uee.ing the shoulder blades together. ;ou can "eep your nec" in a relatively neutral position, neither flexed nor extended, or drop your head bac". )ut be careful not to strain your nec" and harden your throat.

0tay in this pose anywhere from 12 seconds to a minute. To exit, bring your hands onto the front of your pelvis, at the hip points. Inhale and lift the head and torso up by pushing the hip points down, toward the floor. If your head is bac", lead with your heart to come up, not by ?utting the chin toward the ceiling and leading with your brain. ,est in 3hild+s !ose for a few breaths.

Anatomical Focus

&n"les Thighs 5roins )elly 3hest 0pine 0houlders Bec"

Therapeutic Applications

,espiratory ailments -ild bac"ache 7atigue &nxiety -enstrual discomfort

Benefits

0tretches the entire front of the body, the an"les, thighs and groins, &bdomen and chest, and throat 0tretches the deep hip flexors (psoas) 0trengthens bac" muscles Improves posture 0timulates the organs of the abdomen and nec"

Contraindications and Cautions

8igh or low blood pressure -igraine Insomnia 0erious low bac" or nec" in?ury

Beginner's Tip
)eginners very often aren+t able to touch their hands to their feet without straining their bac" or nec". 7irst, try to turn your toes under and elevate your heels. If this doesn+t wor", the next thing to do is to rest each hand on a bloc". !osition the bloc"s ?ust outside each heel, and stand them at their highest height (usually about I inches). If you+re still having difficulty, get a chair. 4neel for the pose with your bac" to the chair, with your calves and feet below the seat and the front edge of the seat touching your buttoc"s. Then lean bac" and bring your hands to the sides of the seat or high up on the front chair legs.

Modifications and Props

=strasana can be a very difficult pose for the nec", especially if your shoulders are tight. ;ou can use a wall as a prop to protect your nec". !repare for the pose with your bac" to a wall, with your toes turned under and your soles as close to the wall as possible. (xhale and lean bac", as described in step 1 in the main description above. !ress the crown of your head into the wall and, against this pressure, lift the shoulder blades deeper into your bac". 4eep your hands on your pelvis or swing them bac" to press your palms against the wall.

Partnering
& partner can also help you wor" with your nec" and head in this pose. ;our partner should stand directly behind you as you perform 3amel. )ring your head into a neutral position that is, align your nec" so it+s neither in flexion nor extension. 8ave your partner support the bac" of your head with one hand, and press his other hand on your upper bac", between the shoulder blades. 8e should pull the base of your s"ull away from the bac" of your nec" and push your shoulder blades in the opposite direction, down the bac". /et your nec" grow between these two actions. Then, if you feel comfortable, have your partner carefully remove his hands and, maintaining the length in the bac" of your nec", drop your head bac".

Preparatory Poses

)hu?angasana 9hanurasana 0alabhasana 0etu )andha

0upta <irasana =rdhva -u"ha 0vanasana <irasana

Follow !p Poses

9andasana 9hanurasana 0arvangasana 0etu )andha 0irsasana =rdhva 9hanurasana <irasana

"eepen The Pose

;ou can increase the challenge of =strasana by performing the pose with your thighs, calves, and inner feet touching.

Posture of the Month

Dandayamana Bibhaktapada Paschimotanasana - Standing Separate Leg Stretching

Standing in Tadasana, bring your arms o erhead and step out to the right ! " # feet$ Line up your heels from the side, toes and heels parallel to each other$ Bend for%ard at the %aist %ith a flat back if possible, thigh muscles engaged, abdominals in, touch your hands on the floor in front of you$

&ela' and soften, hanging like a rag doll and allo% your body to let go and trust the position$ (old for fi e seconds$

Then grab onto the outside of both feet, fingers underneath the foot together %ith the thumb$ )*rab the back of the heels if you are more fle'ible in the hamstring+$

,our first priority is to straighten the back of your legs$ Think of going one inch at a time, lifting your hips and buttocks up and to%ard the front of the room as you straighten the legs$

-f your knees are straight, keep your elbo%s tucked against your cal es and begin to pull up on your feet to stretch your head do%n and touch the floor$

To%ard the end of the pose turn your elbo%s a%ay from your legs to%ard the front %all )mirror+$ Lift your shoulders up to%ard the ceiling, lengthening the neck and cer ical ertebra, aligning the neck )cer ical+ ertebra %ith the middle back )thoracic+ ertebra$

.ptional - Second Set/ -n Tadasana, clasp your hands behind your upper back, right elbo% up first in !"# $%&'( S ) , and bend for%ard keeping your chin up, neck and upper

ertebra in line, legs straight$ (old for ten seconds, come up and change arms$ Modification/ -nterlace fingers behind your back, e'tend your arms up to the ceiling and come into a for%ard bend$

.ptional/ 0eeping your feet four feet distance apart place your left hand on the floor directly underneath your chin, place your right hand on your right hip reminding you to keep the hips square, then P !*+!TT , t%ist your upper torso to the right, e'tend your right arm to the ceiling, spread your fingers facing your right hand to the right %all and hold for t%enty seconds$ &epeat left side$

Be,innersMany people teach students to straighten their legs, bend at the %aist, and grab the ankles or e en the cal es$ - prefer you to bend the knees, place the fingers under the middle )outside+ of the feet, and separate the legs as far as possible %ithout losing the grip$ Think about it/ by not placing the fingers under the feet you1re 2ust straightening the legs, but %hen the fingers are under the feet you1 e created le erage for the hamstrings to stretch, 2ust like last month1s posture of the month, (ands to Feet Pose or Padahastasana$ Make sure the %eight stays to%ard the middle front part of the feet and be patient$ .nly %ork one inch at a time$ &emember the biggest mistake in yoga is going too far too soon$ *radually increase your intensity and strength$

*ntermediate/
-t1s best to treat the first and the second set differently$ The first set is a %arm-up or a%areness set$ *o slo% enough to find your starting point, allo%ing the body to soften and respond to the pose$ (alf%ay into the posture, begin to use your strength and separate your legs as far as possible so you can touch your forehead on the floor easily$ -n the second set, bring your legs closer together so it1s almost impossible to touch your forehead on the floor$ -f you1re touching in the second set, there1s no%here else to go$ But by

keeping at least si' inches bet%een your forehead and the floor, you gi e yourself room to impro e$ Dra% an imaginary line from one big toe to the other$ That is %here your forehead should touch$ Many students a oid or detour from the stretch by bringing the forehead too far in front of that line$ -magine a straight line from your tail bone, all the %ay do%n your spine, to your forehead$ So don1t crunch or compress your neck by looking in the front mirror, instead align the neck ertebra %ith the back ertebra$

d.anced/
-n the beginning of the first set, rela'$ 3t your le el, this part becomes an oasis$ 4se this time to reco er, and find your energy and life force )prana+$ Start becoming a%are of ho% the prana is being accessed and distributed through your physical and ethereal bodies$ 3s %e slo% do%n, %e can more easily be a%are of ho% this subtle energy is a%akened$ Through your thoughts )the practice of &a2a ,oga+, channel this energy into the areas of the body that the posture is targeting$ -n the second half of the pose, begin to add intensity and arm strength by pulling )the grip for students %ho touch the floor easily %ith the head is fingers under the heels+$ Lift your shoulders up to the ceiling to add length to the cer ical )neck+ ertebra %hile e'tending your forehead to the floor$ 0eep your elbo%s on the shins to start, and then turn your elbo%s to%ard the front, %hich allo%s the middle back )thoracic ertebra+ to flatten$ 3s the techni5ue becomes second nature, be present to the e'perience, %hich is true for all postures$ There1s a 6hinese saying/ 7-t1s like the finger pointing to the moon$ Don1t concentrate on the finger or you1ll lose all that hea enly glory$8 By being too analytical, the ery thing that1s supposed to set us free, in fact, limits us$

from ///.t,oetel.com
///.barkanmethod.com

26 Poses of Bikram Yoga

! lot has been said about the "# poses of $ikram %oga and from the reports found all over the Internet& $ikram %oga is not a special branch of yoga& environment that is pre'heated to )**'Fahrenheit degrees& +he whole exercise takes about ,* minutes and it has to be done every day - in return $ikram yoga claims it would keep you as healthy as it comes& +he $ikram %oga is special in the fact that it is copyrighted to $ikram Choudhury, a person who has been giving yoga classes since he was "* years old& $ikram wrote a book on the way he thought that yoga could be used for maximum benefit ' .$ikram/s $eginning %oga Class. for which he obtained copyright in ),0,& 1ver since, he had demanded that anyone who taught his style of yoga should apply for a license from him - as $ikram %oga had become copyrighted style of yoga& In "**" a court in 2S! granted him this ather it is a set of twenty'six specific postures or asanas which need to be performed in a certain se(uence in an

right and ever since $ikram %oga has been a style or method of yoga that intellectually belonged to $ikram& What Are The 26 Poses Of Bikram Yoga +here are plenty of ways in which you could learn about $ikram %oga postures& %ou could use the book, the video cassette or 343 and self tutor yourself with the help of the material you buy& However, the best is to learn it in a $ikram %oga 5licensed6 center as you would be guided carefully into mastering the whole set of "# postures& $ikram claims that he had chosen these "# postures in such a manner that the person who practices them would be able to exercise each and every muscle, tendon, organ and even bone and skin once he7 she completes the whole set& +he postures should always be performed in the se(uence given8 it is important that the se(uence be maintained as this too has been chosen to optimize the impact it has on the body as well as gradually increase the capacity of the body to perform& +he se(uence of the "# postures of $ikram %oga is as follows9

Feet6

1.) Pranayama Series 5Standing 3eep $reathing :ose6 2.) Ardha-Chandrasana and Pada- astasana 5Half ;oon :ose and hands to

!.) "tkatasana 5!wkward :ose6 #.) $ar%rasana 51agle :ose6 &.) 'andayamana-(an%shirasana 5Standing Head to <nee :ose6 6.) 'andayamana-'han%rasana 5Standing $ow :ulling :ose6 ).) T%*adandasana 5$alancing Stick :ose6 +.) 'andayamana-Bi,hakta-ada-Pas.himotthanasana 5Standing Separate =eg Stretching :ose6

/.) Trikanasana 5+riangle :ose6 10.) 'andayamana-Bi,hakta-ada-(an%shirasana 5Standing Separate =eg Head to <nee :ose 6

11.) Tadasana 5+ree :ose6 12.) Padang%stasana 5+oe Stand :ose6

1!.) Sa1asana 53ead $ody :ose6 1#.) Pa1anam%ktasana 5>ind 1&.) Sit-%16.) Bh%2angasana 5Cobra :ose6 1).) Sa*a,hasana 5=ocust :ose6 1+.) Poorna-Sa*a,hasana 5Full =ocust :ose6 1/.) 'han%rasana 5$ow :ose6 20.) S%-ta-3a2rasana 5Fixed Firm :ose6 21.) Ardha-4%rmasana 5Half +ortoise :ose6 22.) "strasana 5Camel :ose6 2!.) Sasangasana 5 abbit :ose6 2#.) (an%shirasana 5ith Pas.himotthanasana 5Head to <nee :ose6 2&.) Ardha-6atsyendrasana 5Spine +wisting :ose6 26.) 4ha-a*,hati 5$lowing in Firm :ose6 emoving :ose6

From the above, the )st to )"th pose are done standing and are known collectively as ?Standing :oses?& +he other poses are done lying on the floor or by sitting up& =et us look at some of the important poses in more detail9 Standing 'ee- Breathing Poses +his is the Standing 3eep $reathing posture which helps warm up the body before the whole set of yoga postures are practiced Ardha Chandrasana a*f 6oon Pose

+his is also known as the .Half ;oon :ose. ' a Hands +o Feet :osture that flows the warming up session& In sanskrit ?!rdha? stands for ?Half? and ?Chandra? stands for ?the ;oon?

"tkatasana Bikram Yoga Pose +his is the third posture and it is also known as the .!wkward :osture. because when performed, it kind of looks like you are half sitting and half standing up - and it looks and feels awkward&

$ar%rasana - 7ag*e Pose of Bikram Yoga +he fourth bikram yoga posture is called the .1agle :ose. and it imitates the way an eagle stands on earth&

'andayamana - (an%Shirasana +he fifth bikram yoga pose involves a Standing Head +o <nee :ose, which is a little difficult to do without professional help 5initially6 as it re(uires a lot of flexibility

'andayamana - 'han%rasana +his is a very challenging posture, also known as the Standing $ow :ulling :ose - the sixth of the string of "# total postures of $ikram yoga&

T%*adandasana - Ba*an.ing Sti.k Pose +he seventh of the bikram yoga postures is the $alancing Stick :osture which is named so because it looks like you are a stick for balancing&

'andayamana - Bi,hakta-ada - Pas.himottanasana +he eight one is known as the Standing Separate =eg Stretching :osture and it involves deep stretching on each of your legs& Trikanasana - Triang*e Pose +he ninth posture involves your body taking the shape of a triangle and hence it is called the +riangle :osture

'andayamana - Bi,hakta-ada - (an%shirasana +he tenth bikram yoga is also known as the .Standing Head +o <nee :ose. as it involves stretching and bending each knee& Tadasana - Tree Pose In the eleventh posture you would take the shape of a tree and hence, this is called as the +ree :ose&

Padang%stasana - Toe Stand Pose +he twelfth asana or posture is known as the +oe Stand :ose ' a complicated posture for beginners, but (uite easy to accomplish on practise&

Sa1asana or 'ead Body Pose of Bikram Yoga Sav means a dead body and hence this bikram yoga asana is known as the dead body pose& In this posture 5the thirteenth6 your whole body relaxes in complete peace with your being&

Pa1anam%ktasana - Wind 8emo1ing Pose ?:avan? means ?wind? and ?mukt? means ?free?& !s this bikram yogasana helps you revome gas from within the body it is known as the ?wind removing pose?&

Sit %- Yoga Pose +his posture is may be the simplest of all - after the dead'body'posture& It involves sitting up& Bh%2angasana - Co,ra Pose In this yoga posture, the sixteenth one, you imitate the way a cobra snake stands before it attacks - hence it is known as the Cobra :osture& +he word ?$hu@ang? stands for cobra7snake in sanskrit& Images below show half and full cobra poses

Sa*a,hasana - 9o.%st Pose +his posture is also known as the .=ocust :osture. because it imitates the way a locust stands& +he word ?Salab? stands for ?=ocust? in Sanskrit

Poorna - Sa*a,hasana +he eighteenth posture of $ikram yoga is .:oorna Salabhasana. also known as the .Full =ocust :ose.& .:oorna. in Sanskrit stands for ?Complete?

'han%rasana - Bo5 Pose +he )Ath asana is .3hanurasana. or the .$ow :ose.& 3hanush mean $ow and hence this asana is called the $ow :ose&

S%-ta 3a2rasana - :i;ed :irm Pose +he twentieth pose of bikram yoga, the .Fixed Firm :ose. is easy to accomplish and repares the body for the next in the series, i&e& the half'tortoise'pose&

Ardha 4%rmasana -

a*f Tortoise Pose

+his is the twenty'first posture and it imitates the way a tortoise looks8 hence it is called the Half +ortoise :ose

"strasana - Came* Pose +he next posture is the .Camel :ose. where your body is shaped to look like a camel&

Sasangasana - 8a,,it Pose In sanskrit, sasang means the rabbit and hence this pose is known as the .rabbit pose.

(an%shirasana 5ith Pas.himottanasan -

ead to 4nee Pose

+he twenty'fourth posture is the .Banushirasana with :aschimottana. also known as the .Head +o <nee :ose. Ardha 6atsyendrasana - S-ine T5isting Pose +he Spine +wisting :osture is the twenty'fifth of the whole set of $ikram %oga& +his is one of the many difficult postures of the series

4ha-a*,hati - B*o5ing in :irm Pose +he last of the $ikram yoga set is the $lowing In Firm posture, which is also a relaxing posture& So these are the "# different poses of $ikram %oga also known as hot yoga& !ll these postures have to be done twice before going to the next posture and the whole set should take about ,* minutes from end to end&

In order to become a certified instructor a person would need to successfully complete a specially designed training course which is spanned over a period of two months& +he successful candidate would then be awarded a certification by which he7she would be recognized as a certified $ikram %oga teacher& %ou will find that $ikram yoga is also called the Chot yoga/ ' owing to the fact that it is practiced in a pre'heated room& +he reason for this aspect of $ikram %oga is that heat helps the body/s flexibility and at the same time eliminates toxins faster - hence all the "# postures of $ikram yoga are usually practiced in a pre'heated room which has mirrored walls to help the person see the way they perform and hence practice their postures to perfection& $ikram claims that if the $ikram %oga series is practiced in the right way, the person would never suffer from any ailment during his7her life& %oga has the power of regulating all body functions as well as voluntary and involuntary reflexes& +he particular se(uence that $ikram has worked ensures that the body is maintained in top form no matter what age the regime is practiced&

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assage Therap# * 'oga Therap#

(h# getting a

assage and pra%ti%ing 'oga is good +or #our )ealth

)ome
*o9

Latest Version o+ Arti%le on 'oga and &iabetes

Question:

J JI try very hard to say exactly what I mean. IEd appreciate it J if youEd Jbear that in mind and not try to "interpret" my posts J to fit your own Jpreconceived notions if IEm posting in a serious thread. ,emember* J If you Jthrow a strawman into a heated debate, flames are li"ely J to be the result. J J &s long as you >uote out of context and refuse to read the complete J studies K IEm not going to waste my tome with you. J &s far as your flaming is concerned, youEre ?ust a burnout case. 3ould you please not re>uote an entire post when you replyL It is a wasteful habit, and ma"es it impossible to understand what the dispute is about. Muote the passage you disagree with donEt ?ust salt the original post with your comments. If you wish to comment on several parts, ma"e several separate posts as replies. Than"s.

Response:

* J * J * J* /oo"s fine. I withdraw all ob?ections to your claims and posts. * J * J* Bico 5arcia * JBico* @hile I agree with most of your posts, I have to disagree with * you * Jon this one. &s long as 5oldstein uses the word "reverse", "solution", * J"preventative" etc., it is still a sales pitch with unreasonable * Jgenerali.ations. * J * JI find it interesting that 5oldstein says he went to the doctor on a * Jregular basis and his type II diabetes was not pic"ed up. Type II is * Jgradual onset and if he had ade>uate medical care he would have had a * clue. * J * J!oor 5oldstein. Bo one is arguing that yoga helps with stress reduction * Jand exercise re>uirement. @hile I prefer other exercise, 5oldstein must * Jreally need the wor" to go to such great length and exposure ?ust to * get * Jsome free advertising. To a great degree, he is probably doing more * harm * Jin advocating yoga and good. * J * J-arcie * J * -y onset was detected %I years ago K and it came on >uite suddenly K * though it is Type II. 8owever K upon review of my medical records by * the <& in $INO the discovered that there was an earlier connection * though )5s were not accountable. )T@ K @,T advertising K I may have a * little to gain for the one or two diabetics who may com to my class in * /os &ngeles K & rare chance I surmise K ;et 9iabetes is a P$: billion * dollar a yar industry in the =.0.. @ho stands to gain from that and the * continuation of myths of allopathic edicine finding a "cure" for * diabetes. There he goes again with his inflated, unsubstantiated claims, that by his own admission, could benefit him financially. * 0o I thin" that itEs time for you (plural) to get off your high horses * (msg to all). If youEre not interested in methods that do wor" in * con?uction with allopathic medicine thatEs o"ay. )ut if youEre not K * "eep your uniformed faces out of it. &h, 5oldstein now wants to rewrite the $st &mendment of the =0 3onstitution to read that if you do not agree with the inflated claims and misinformation he presents partially based on a lac" of basic information about 9iabetes, then we cannot exercise our right to spea" on this newsgroup. Bope, you cannot run, rough shod over this group with misinformation. )ut please "eep writing these notes that show how unstable you are so that the poor fol"s who are not sure if you are for real, will "now what your true colors are. -arcie
Response:

(Hulian 5oldstein) writes* J8owever K upon review of my medical records by the <& in $INO the Jdiscovered that there was an earlier connection though )5s were not Jaccountable. The connection must be bad. 3an you repeat that, please. J @hat happened to the cure for tuberculosis K ItEs come bac" J to haunt us K and in spades. &nd what about polio K that @&0 wiped out. J /etEs not be ridiculous. has anyone ever heard of a cure for a chronic J disease, if disease it be. -an, I came in on this late, but with statements li"e this itEs obvious that you donEt have a clue about disease, viral or bacterial infection, and immunology. 5o stand on your pointy little head. @hat a pedantic charlatan. A 9ept. )iochemistry, =niv. of 5eneva, 0wit.erland

Response:

K 8ide >uoted text A 0how >uoted text '(0pea"er'to'-inerals) writes* (Hulian 5oldstein) writes* J= "& 0tudy of response pattern of non'insulin dependent diabetics to yoga J= therapy". Hain, 0uresh 3., et al. 9iabetes ,esearch and 3linical J= !ractice, $II1, $I, #I'NF. &bstract* 3hanges in blood glucose and J= glucose tolerance by oral glucose tolerance test (65TT) after F2 days of J= yoga therapy in $FI non'insulin dependent diabetics (BI99-) were J= investigated. The response to yoga in these sub?ects was categori.ed J= according to a severity scale index (00I) based on area index total (&IT) J= under 65TT curve. 6ne hundred and four patients showed a fair to good J= response to the yoga therapy. There was a significant reduction in J= hyperglycemia and &IT with decrease in oral hypoglycemia and &IT with J= decrease in oral hypoglycemic drugs re>uired for maintenance of J= normoglycemia. It is concluded that yoga, a simple and economical J= therapy, may be considered a beneficial ad?uvant for BI99- patients. JBo mention is made of a control group. It would appear that there was none. J8ence, the results are, at best, ill' supported. J= "9iabetes mellitus in Indian medicine and its management by yoga". J= -ishra, 0.4.. (xcerpta -edica I30, $INI, F:F, 1N1'1NO. &bstract* J= $2: patients with diabetes mellitus were used for the study. J= ;oga'mediated changes of fasting blood sugar of '%O.:NQ and post'prandial J= blood sugar of '1$.NQ were observed during the trial. In : insulin J= dependent patients ta"ing F2 K O2 unitsGday, it was possible to reduce J= the insulin re>uirement to $2 K %2 unitsGday within F2 days. The J= responses were categori.ed as follows* $. 5ood* Bormal fasting and J= post' prandial blood sugars (fasting below $22 mgQ and !! below $:2 mgQ in J= % hours). 5TT shows normal curve. 5lycosuria, absent !atient becomes J= symptom'free. %. 7air* 7asting blood sugar below $:2 mgQ. 3urves J= tending towards normal though not >uite normal. 5lycosuria absent or J= only in trace. 0ymptom'free to almost N:Q. 1. )orderline* 7all in blood J= sugar values by %: K N: mgQ. 5TT still not normal with only slight J= improvement in glucose tolerance. 5lycosuria persisting, though J= lessened. 0ymptoms persisting up to %: K :2Q. F. !oor* =nchanged or J= worse fasting and !! glucose values. 5TT unchanged or worse. J= 5lycosuria* no change or worse. 0ymptomatology* no change or worse. 6n J= the above criteria, out of $2: cases, %O (%#.##Q) were classed as good, J= 1I (1N.$FQ) as fair, $2 as borderline and %O as poor. The best results J= were in the late' onset type, middle'aged group of patients. The less J= the duration of disease the better was the response. &mong the patients J= who were already on anti'diabetic treatment, those on oral drugs J= responded better than those on insulin. The best results were found in J= patients with initial fasting glucose value not above $:2 mgQ. The J= results appeared better in average weight patients, though in general, J= the relationship to weight was not significant. & follow'up of patients J= for periods varying from $ year to : years shows that those with good J= responses remained normal and those in the fair response group achieved J= normal blood glucose values. In F cases a deterioration, due to J= irregularity the yoga practice, was noted. J&gain, this "research" appears to lac" a control group. J= ";oga Therapy for BI99-* a controlled trial". -onro, ,obin, et al. J= 3omplementary -edical ,esearch, $II%, #G$, ##'#O. &bstract* 6b?ective K J= To study the potentials of yoga therapy as an aid to the management of J= non'insulin'dependent diabetes mellitus (BI99-). 9esign K & randomised J= trial comparing the policy of offering yoga classes with that of J= non'intervention. 0etting K ,oyal 7ree 8ospital, /ondon. !atients K %$ J= patients with BI99-, ta"ing medication ($1) or on diet control alone (O). J= Intervention K !atients were

randomised to control ($$) and yoga ($2) J= groups. )oth continued their normal medication and diet. The control J= group had no additional intervention. The yoga group was offered yoga J= classes with a standard set of postural, breathing and relaxation J= exercises most patients attended one or two classes per wee" and J= practised one or more times per wee" at home. JI.e., the yoga groupEs exercise regimen was increased, at least somewhat, while Jthat of the control group was unaffected. @hile there was 06-( control in this Jstudy, there wasnEt much. J= -ain outcome measures K J= 7asting blood glucose (7)5) and glycated haemoglobin (8b&"), assayed J= before randomisation and after $% wee"s of yoga. ,esults K )oth 7)5 and J= 8b&" improved significantly ! R 2. 2:) in the yoga group, compared to the J= controls. Three patients in the yoga group were able to reduce their J= medication. -ost patients in the yoga group wanted to continue attending J= yoga classes, and reported feeling better, less anxious and more in J= control of themselves. JI.e., the yoga group reported a reduction in stress. The obvious followup to Jthis study would be yoga in one group, other stress'reduction therapy in a Jsecond group, a third group engaged in light physical exercise, and a control Jgroup. J= ";oga exercises in the management of diabetes mellitus." 0hembe"ar, &.5. J= and 4ate, 0.4.. Hournal of The 9iabetes &ssociation of India, $IO2, %2, J= $#N'$N$. &bstract* The study was underta"en to verify the claim that J= yogasanas are beneficial in diabetes mellitus. 0even patients from J= diabetic clinic who showed unsatisfactory blood sugar control even after J= usual diet'exercise'drugs schedule were as"ed to perform a set of J= yogasanas daily for # months. (very patient acted as own control and the J= average figures of post meal blood sugar, parallel urine sugar, weight J= and drug re>uirement of the # month period of yogasana schedule and J= immediately preceding # months of non'yogasana schedule were compared. J= &t the end of # months of yogasana schedule an acute experiment to find J= out the immediate effect of yogasanas on blood sugar level was also J= carried out. ,esults show a beneficial effect of yogasanas on diabetes J= mellitus patients, substantiating the claim that yogasanas are beneficial J= in diabetes mellitus. J&gain, this study lac"s a control group. J= "(ffect of yogic practices on glucose tolerance and serum lipids in J= diabetes". T. 5upta, 0.3. Hain, ,.!. 0harnma, and 0wami -amuvarya?i. J= 3entral ,esearch Institute for yoga. Bew 9elhi. Indian Hournal of J= !hysiological !hysiological !harmacology, $INI, %1, F:, 0uppl. $. &bstract* J= ;ogic practices have been reported to decrease fasting blood glucose levels J= in both diabetic and normal sub?ects (9ive"ar et al, $INO). It has also been J= reported that there is a disturbed lipid metabolism in uncontrolled J= diabetics. To study the effect of yogic practice on both the carbohydrate J= and lipid metabolism, $# diabetics and 1# healthy sub?ects were given a J= F2 days training of yogic practices. It was found that with these J= practices fasting glucose, serum triglycerides and cholesterol levels J= decreased significantly in diabetic (pR2.2%, pR2.2: and pR2.2$ J= respectively) along with improvement in glucose tolerance. 0imilar J= changes were observed in healthy sub?ects, though of lesser magnitude. J= Thus, it seems that yogic practices does influence carbohydrate as well J= as lipid metabolism in diabetics. J&gain, no control group. J= Then what does hatha yoga offer that ordinary exercise J= does notL &mong the original eighty'four hatha yoga J= postures, certain postures have a therapeutic effect upon J= various organs and glands. Those postures which beneficially J= affect the pancreas and its functions are of the greatest J= interest to diabetes and pre'diabetics. It is the correct J= application of those postures which can reverse diabetes. J= &mong those postures are the bac"ward bending postures such J= as the &rdha'3handrasana (8alf'-oon !ose), )hu?angasana J= (3obra !ose), 0alabhasana (/ocust !ose), !oorna'0alabhasana J=

(7ull /ocust !ose), 9hanurasana ()ow !ose), and =strasana, J= (3amel !ose). These postures bring stimulation to the J= pancreas as they exercise the spinus erectus, latissimus J= dorsi, obli>ue muscles, the deep intertransversarii and J= interspinalis, and the posterior abdominal wall muscles. J= &lso, most of these postures cause the internal viscera to J= stretch, bringing stimulation to the pancreas and other J= glands and organs which otherwise receive no stimulation. J8ere you go off into pure bullshit. !erhaps youEd care to actually ,(&9 the Jabstracts you postedL 6ne of them, in particular (the 6B/; one describing a Jcontrolled study), points out that the researchers donEt "now what the Jmechanism is. &nd here you claim that ;6= "now the mechanism. J= 6ther postures such as 9andayamana' )ibha"tapada' J= !ashimotthanasana (0tanding 0eparate /eg 8ead to 4nee !ose), J= &rdha' 4urmasana (8alf Tortoise !ose), 0asangasana (,abbit J= !ose) and Hanushirasana with !ashimotthanasana (8ead to 4nee J= with 0tretching !ose) provide stimulation and re?uvenation to J= the cells of the pancreas and other endocrine glands by way J= of compression. 3ompression of these glands followed by J= relaxation (0avasana) causes an increased volume of highly J= oxygenated blood to reach the cells of these glands bringing J= nourishment that re?uvenates atrophied cells which may J= explain why Type II diabetics respond so well to yoga J= therapy. Its effect upon Type I diabetes S read more T
Response:

* /oo"s fine. I withdraw all ob?ections to your claims and posts. * Bico 5arcia )T@, when I went to post the previous response I discovered that 5oldstein is crossposting to a "ids group and another, so this is still a commercial sales pitch. 5oldstein, give it a rest. mvs
Response:

K 8ide >uoted text A 0how >uoted text K J* /oo"s fine. I withdraw all ob?ections to your claims and posts. J* Bico 5arcia JBico* @hile I agree with most of your posts, I have to disagree with you Jon this one. &s long as 5oldstein uses the word "reverse", "solution", J"preventative" etc., it is still a sales pitch with unreasonable Jgenerali.ations. JI find it interesting that 5oldstein says he went to the doctor on a Jregular basis and his type II diabetes was not pic"ed up. Type II is Jgradual onset and if he had ade>uate medical care he would have had a clue. J!oor 5oldstein. Bo one is arguing that yoga helps with stress reduction Jand exercise re>uirement. @hile I prefer other exercise, 5oldstein must Jreally need the wor" to go to such great length and exposure ?ust to get Jsome free advertising. To a great degree, he is probably doing more harm Jin advocating yoga and good. J-arcie -y onset was detected %I years ago K and it came on >uite suddenly K though it is Type II. 8owever K upon review of my medical records by the <& in $INO the discovered that there was an earlier connection though )5s were not accountable. )T@ K @,T advertising K I may have a little to gain for the one or two diabetics who may com to my class in /os &ngeles K & rare chance I surmise K ;et 9iabetes is a P$: billion dollar a yar industry in the =.0.. @ho stands to gain from that and the continuation of myths of allopathic edicine finding a "cure" for diabetes. @hat happened to the cure for

tuberculosis K ItEs come bac" to haunt us K and in spades. &nd what about polio K that @&0 wiped out. /etEs not be ridiculous. has anyone ever heard of a cure for a chronic disease, if disease it be. 0o I thin" that itEs time for you (plural) to get off your high horses (msg to all). If youEre not interested in methods that do wor" in con?uction with allopathic medicine thatEs o"ay. )ut if youEre not K "eep your uniformed faces out of it.
Response:

* /oo"s fine. I withdraw all ob?ections to your claims and posts. * Bico 5arcia Bico* @hile I agree with most of your posts, I have to disagree with you on this one. &s long as 5oldstein uses the word "reverse", "solution", "preventative" etc., it is still a sales pitch with unreasonable generali.ations. I find it interesting that 5oldstein says he went to the doctor on a regular basis and his type II diabetes was not pic"ed up. Type II is gradual onset and if he had ade>uate medical care he would have had a clue. !oor 5oldstein. Bo one is arguing that yoga helps with stress reduction and exercise re>uirement. @hile I prefer other exercise, 5oldstein must really need the wor" to go to such great length and exposure ?ust to get some free advertising. To a great degree, he is probably doing more harm in advocating yoga and good. -arcie
Response:

/oo"s fine. I withdraw all ob?ections to your claims and posts. 5arcia
Response:

Bico

= "& 0tudy of response pattern of non'insulin dependent diabetics to yoga = therapy". Hain, 0uresh 3., et al. 9iabetes ,esearch and 3linical = !ractice, $II1, $I, #I'NF. &bstract* 3hanges in blood glucose and = glucose tolerance by oral glucose tolerance test (65TT) after F2 days of = yoga therapy in $FI non'insulin dependent diabetics (BI99-) were = investigated. The response to yoga in these sub?ects was categori.ed = according to a severity scale index (00I) based on area index total (&IT) = under 65TT curve. 6ne hundred and four patients showed a fair to good = response to the yoga therapy. There was a significant reduction in = hyperglycemia and &IT with decrease in oral hypoglycemia and &IT with = decrease in oral hypoglycemic drugs re>uired for maintenance of = normoglycemia. It is concluded that yoga, a simple and economical = therapy, may be considered a beneficial ad?uvant for BI99- patients. Bo mention is made of a control group. It would appear that there was none. 8ence, the results are, at best, ill'supported. = "9iabetes mellitus in Indian medicine and its management by yoga". = -ishra, 0.4.. (xcerpta -edica I30, $INI, F:F, 1N1'1NO. &bstract* = $2: patients with diabetes mellitus were used for the study. = ;oga' mediated changes of fasting blood sugar of '%O.:NQ and post'prandial = blood sugar of '1$.NQ were observed during the trial. In : insulin = dependent patients ta"ing F2 K O2 unitsGday, it was possible to reduce = the insulin re>uirement to $2 K %2 unitsGday within F2 days. The = responses were categori.ed as follows* $. 5ood* Bormal fasting and = post'prandial blood sugars (fasting below $22 mgQ and !! below $:2 mgQ in = % hours). 5TT shows normal curve. 5lycosuria, absent !atient becomes = symptom'free. %. 7air* 7asting blood sugar below $:2 mgQ. 3urves = tending towards normal though not >uite normal. 5lycosuria absent or = only in trace. 0ymptom'free to almost N:Q. 1. )orderline* 7all in blood = sugar values by %: K N:

mgQ. 5TT still not normal with only slight = improvement in glucose tolerance. 5lycosuria persisting, though = lessened. 0ymptoms persisting up to %: K :2Q. F. !oor* =nchanged or = worse fasting and !! glucose values. 5TT unchanged or worse. = 5lycosuria* no change or worse. 0ymptomatology* no change or worse. 6n = the above criteria, out of $2: cases, %O (%#.##Q) were classed as good, = 1I (1N.$FQ) as fair, $2 as borderline and %O as poor. The best results = were in the late' onset type, middle'aged group of patients. The less = the duration of disease the better was the response. &mong the patients = who were already on anti'diabetic treatment, those on oral drugs = responded better than those on insulin. The best results were found in = patients with initial fasting glucose value not above $:2 mgQ. The = results appeared better in average weight patients, though in general, = the relationship to weight was not significant. & follow'up of patients = for periods varying from $ year to : years shows that those with good = responses remained normal and those in the fair response group achieved = normal blood glucose values. In F cases a deterioration, due to = irregularity the yoga practice, was noted. &gain, this "research" appears to lac" a control group. = ";oga Therapy for BI99-* a controlled trial". -onro, ,obin, et al. = 3omplementary -edical ,esearch, $II%, #G$, ##'#O. &bstract* 6b?ective K = To study the potentials of yoga therapy as an aid to the management of = non'insulin'dependent diabetes mellitus (BI99-). 9esign K & randomised = trial comparing the policy of offering yoga classes with that of = non'intervention. 0etting K ,oyal 7ree 8ospital, /ondon. !atients K %$ = patients with BI99-, ta"ing medication ($1) or on diet control alone (O). = Intervention K !atients were randomised to control ($$) and yoga ($2) = groups. )oth continued their normal medication and diet. The control = group had no additional intervention. The yoga group was offered yoga = classes with a standard set of postural, breathing and relaxation = exercises most patients attended one or two classes per wee" and = practised one or more times per wee" at home. I.e., the yoga groupEs exercise regimen was increased, at least somewhat, while that of the control group was unaffected. @hile there was 06-( control in this study, there wasnEt much. = -ain outcome measures K = 7asting blood glucose (7)5) and glycated haemoglobin (8b&"), assayed = before randomisation and after $% wee"s of yoga. ,esults K )oth 7)5 and = 8b&" improved significantly ! R 2. 2:) in the yoga group, compared to the = controls. Three patients in the yoga group were able to reduce their = medication. -ost patients in the yoga group wanted to continue attending = yoga classes, and reported feeling better, less anxious and more in = control of themselves. I.e., the yoga group reported a reduction in stress. The obvious followup to this study would be yoga in one group, other stress'reduction therapy in a second group, a third group engaged in light physical exercise, and a control group. = ";oga exercises in the management of diabetes mellitus." 0hembe"ar, &.5. = and 4ate, 0.4.. Hournal of The 9iabetes &ssociation of India, $IO2, %2, = $#N'$N$. &bstract* The study was underta"en to verify the claim that = yogasanas are beneficial in diabetes mellitus. 0even patients from = diabetic clinic who showed unsatisfactory blood sugar control even after = usual diet'exercise'drugs schedule were as"ed to perform a set of = yogasanas daily for # months. (very patient acted as own control and the = average figures of post meal blood sugar, parallel urine sugar, weight = and drug re>uirement of the # month period of yogasana schedule and = immediately preceding # months of non'yogasana schedule were compared. = &t the end of # months of yogasana schedule an acute experiment to find = out the immediate effect of yogasanas on blood sugar level was also = carried out. ,esults show a beneficial effect of yogasanas on diabetes = mellitus patients, substantiating the claim that yogasanas are beneficial = in diabetes mellitus. &gain, this study lac"s a control group. = "(ffect

of yogic practices on glucose tolerance and serum lipids in = diabetes". T. 5upta, 0.3. Hain, ,.!. 0harnma, and 0wami -amuvarya?i. = 3entral ,esearch Institute for yoga. Bew 9elhi. Indian Hournal of = !hysiological !hysiological !harmacology, $INI, %1, F:, 0uppl. $. &bstract* = ;ogic practices have been reported to decrease fasting blood glucose levels = in both diabetic and normal sub?ects (9ive"ar et al, $INO). It has also been = reported that there is a disturbed lipid metabolism in uncontrolled = diabetics. To study the effect of yogic practice on both the carbohydrate = and lipid metabolism, $# diabetics and 1# healthy sub?ects were given a = F2 days training of yogic practices. It was found that with these = practices fasting glucose, serum triglycerides and cholesterol levels = decreased significantly in diabetic (pR2.2%, pR2.2: and pR2.2$ = respectively) along with improvement in glucose tolerance. 0imilar = changes were observed in healthy sub?ects, though of lesser magnitude. = Thus, it seems that yogic practices does influence carbohydrate as well = as lipid metabolism in diabetics. &gain, no control group. = Then what does hatha yoga offer that ordinary exercise = does notL &mong the original eighty'four hatha yoga = postures, certain postures have a therapeutic effect upon = various organs and glands. Those postures which beneficially = affect the pancreas and its functions are of the greatest = interest to diabetes and pre' diabetics. It is the correct = application of those postures which can reverse diabetes. = &mong those postures are the bac"ward bending postures such = as the &rdha' 3handrasana (8alf'-oon !ose), )hu?angasana = (3obra !ose), 0alabhasana (/ocust !ose), !oorna'0alabhasana = (7ull /ocust !ose), 9hanurasana ()ow !ose), and =strasana, = (3amel !ose). These postures bring stimulation to the = pancreas as they exercise the spinus erectus, latissimus = dorsi, obli>ue muscles, the deep intertransversarii and = interspinalis, and the posterior abdominal wall muscles. = &lso, most of these postures cause the internal viscera to = stretch, bringing stimulation to the pancreas and other = glands and organs which otherwise receive no stimulation. 8ere you go off into pure bullshit. !erhaps youEd care to actually ,(&9 the abstracts you postedL 6ne of them, in particular (the 6B/; one describing a controlled study), points out that the researchers donEt "now what the mechanism is. &nd here you claim that ;6= "now the mechanism. = 6ther postures such as 9andayamana' )ibha"tapada' = !ashimotthanasana (0tanding 0eparate /eg 8ead to 4nee !ose), = &rdha'4urmasana (8alf Tortoise !ose), 0asangasana (,abbit = !ose) and Hanushirasana with !ashimotthanasana (8ead to 4nee = with 0tretching !ose) provide stimulation and re?uvenation to = the cells of the pancreas and other endocrine glands by way = of compression. 3ompression of these glands followed by = relaxation (0avasana) causes an increased volume of highly = oxygenated blood to reach the cells of these glands bringing = nourishment that re?uvenates atrophied cells which may = explain why Type II diabetics respond so well to yoga = therapy. Its effect upon Type I diabetes needs further = investigation although one controlled study revealed that for = five insulin dependent patients ta"ing F2'O2 unitsGday, it = was possible to reduce the insulin re>uirement to $2 K %2 = unitsGday within F2 days while following a therapeutic hatha = yoga regimen. The results for the non'insulin S read more T
Response:

=pon reviewing the comments that some of you have made re* my first posting of the following article, I have further clarified it in hopes of elimiating any further misunderstanding. Table of 3ontents $. Therapeutic 8atha ;oga for

9iabetes K 0ignificant 0tudies K compiled by Hulian 5oldstein %. Is Therapeutic 8atha ;oga a 3ure for 9iabetesL authored by Hulian 5oldstein UUUUU Therapeutic 8atha ;oga for 9iabetes 0ignificant 0tudies "& 0tudy of response pattern of non'insulin dependent diabetics to yoga therapy". Hain, 0uresh 3., et al. 9iabetes ,esearch and 3linical !ractice, $II1, $I, #I' NF. &bstract* 3hanges in blood glucose and glucose tolerance by oral glucose tolerance test (65TT) after F2 days of yoga therapy in $FI non'insulin dependent diabetics (BI99-) were investigated. The response to yoga in these sub?ects was categori.ed according to a severity scale index (00I) based on area index total (&IT) under 65TT curve. 6ne hundred and four patients showed a fair to good response to the yoga therapy. There was a significant reduction in hyperglycemia and &IT with decrease in oral hypoglycemia and &IT with decrease in oral hypoglycemic drugs re>uired for maintenance of normoglycemia. It is concluded that yoga, a simple and economical therapy, may be considered a beneficial ad?uvant for BI99- patients. "9iabetes mellitus in Indian medicine and its management by yoga". -ishra, 0.4.. (xcerpta -edica I30, $INI, F:F, 1N1'1NO. &bstract* $2: patients with diabetes mellitus were used for the study. ;oga'mediated changes of fasting blood sugar of '%O.:NQ and post'prandial blood sugar of '1$.NQ were observed during the trial. In : insulin dependent patients ta"ing F2 K O2 unitsGday, it was possible to reduce the insulin re>uirement to $2 K %2 unitsGday within F2 days. The responses were categori.ed as follows* $. 5ood* Bormal fasting and post'prandial blood sugars (fasting below $22 mgQ and !! below $:2 mgQ in % hours). 5TT shows normal curve. 5lycosuria, absent !atient becomes symptom'free. %. 7air* 7asting blood sugar below $:2 mgQ. 3urves tending towards normal though not >uite normal. 5lycosuria absent or only in trace. 0ymptom'free to almost N:Q. 1. )orderline* 7all in blood sugar values by %: K N: mgQ. 5TT still not normal with only slight improvement in glucose tolerance. 5lycosuria persisting, though lessened. 0ymptoms persisting up to %: K :2Q. F. !oor* =nchanged or worse fasting and !! glucose values. 5TT unchanged or worse. 5lycosuria* no change or worse. 0ymptomatology* no change or worse. 6n the above criteria, out of $2: cases, %O (%#.##Q) were classed as good, 1I (1N.$FQ) as fair, $2 as borderline and %O as poor. The best results were in the late' onset type, middle'aged group of patients. The less the duration of disease the better was the response. &mong the patients who were already on anti'diabetic treatment, those on oral drugs responded better than those on insulin. The best results were found in patients with initial fasting glucose value not above $:2 mgQ. The results appeared better in average weight patients, though in general, the relationship to weight was not significant. & follow'up of patients for periods varying from $ year to : years shows that those with good responses remained normal and those in the fair response group achieved normal blood glucose values. In F cases a deterioration, due to irregularity the yoga practice, was noted. ";oga Therapy for BI99-* a controlled trial". -onro, ,obin, et al. 3omplementary -edical ,esearch, $II%, #G$, ##'#O. &bstract* 6b?ective K To study the potentials of yoga therapy as an aid to the management of non'insulin'dependent diabetes mellitus (BI99-). 9esign K & randomised trial comparing the policy of offering yoga classes with that of non' intervention. 0etting K ,oyal 7ree 8ospital, /ondon. !atients K %$ patients with BI99-, ta"ing medication ($1) or on diet control alone (O). Intervention K !atients were randomised to control ($$) and yoga ($2) groups. )oth continued their normal medication and diet. The control group had no additional intervention. The yoga group was offered yoga classes with a standard set of postural, breathing and relaxation exercises most patients attended one or two classes per wee" and practised

one or more times per wee" at home. -ain outcome measures K 7asting blood glucose (7)5) and glycated haemoglobin (8b&"), assayed before randomisation and after $% wee"s of yoga. ,esults K )oth 7)5 and 8b&" improved significantly ! R 2. 2:) in the yoga group, compared to the controls. Three patients in the yoga group were able to reduce their medication. -ost patients in the yoga group wanted to continue attending yoga classes, and reported feeling better, less anxious and more in control of themselves. Bo adverse effects were observed. 3onclusions K 6ffering yoga classes to BI99- patients at a diabetic clinic attracted significant number of patients and led to improved glucose homeostasis. 7urther wor" is re>uired to (a) optimise the yoga effect, (b) assess its range of applicability, (c) compare its efficacy to that of other behavioural interventions and (d) determine its mode of action. ";oga exercises in the management of diabetes mellitus." 0hembe"ar, &.5. and 4ate, 0.4.. Hournal of The 9iabetes &ssociation of India, $IO2, %2, $#N'$N$. &bstract* The study was underta"en to verify the claim that yogasanas are beneficial in diabetes mellitus. 0even patients from diabetic clinic who showed unsatisfactory blood sugar control even after usual diet'exercise'drugs schedule were as"ed to perform a set of yogasanas daily for # months. (very patient acted as own control and the average figures of post meal blood sugar, parallel urine sugar, weight and drug re>uirement of the # month period of yogasana schedule and immediately preceding # months of non' yogasana schedule were compared. &t the end of # months of yogasana schedule an acute experiment to find out the immediate effect of yogasanas on blood sugar level was also carried out. ,esults show a beneficial effect of yogasanas on diabetes mellitus patients, substantiating the claim that yogasanas are beneficial in diabetes mellitus. "(ffect of yogic practices on glucose tolerance and serum lipids in diabetes". T. 5upta, 0.3. Hain, ,.!. 0harnma, and 0wami -amuvarya?i. 3entral ,esearch Institute for yoga. Bew 9elhi. Indian Hournal of !hysiological !hysiological !harmacology, $INI, %1, F:, 0uppl. $. &bstract* ;ogic practices have been reported to decrease fasting blood glucose levels in both diabetic and normal sub?ects (9ive"ar et al, $INO). It has also been reported that there is a disturbed lipid metabolism in uncontrolled diabetics. To study the effect of yogic practice on both the carbohydrate and lipid metabolism, $# diabetics and 1# healthy sub?ects were given a F2 days training of yogic practices. It was found that with these practices fasting glucose, serum triglycerides and cholesterol levels decreased significantly in diabetic (pR2.2%, pR2.2: and pR2.2$ respectively) along with improvement in glucose tolerance. 0imilar changes were observed in healthy sub?ects, though of lesser magnitude. Thus, it seems that yogic practices does influence carbohydrate as well as lipid metabolism in diabetics. UUUUUU Is Therapeutic 8atha ;oga a 3ure for 9iabetesL by Hulian 5oldstein 9iabetes ta"es the lives of more than 1:2,222 &mericans each year while slowly ravaging the bodies of its surviving victims. This year approximately N22,222 &mericans will have their "diabetic onset." 7or ninety percent of the roughly fourteen million diabetics who are Type II diabetics, the onset occurred to adults in the prime of life. 9iabetes causes complications of blindness, "idney failure, stro"e, heart disease, hypertension, and circulatory disorders leading to amputation of toes, feet, and legs K ultimately causing premature death. )ut are diabetics victims or perpetrators K living lifestyles that beg for this disease to manifest itselfL 8aving diabetes for over twenty'eight years has given me some insight. )ut not until I discovered how to reverse this chronic disease, did it become clear to me that I was not a victim of diabetes, but rather, a victim of my own lac" of "nowledge of how to properly care for my physical system. ;ou as", didnEt you go to the doctor and have regular physical chec"upsL 3ertainly,

I did. 8owever, itEs not until something goes wrong with you, a manifest symptom or a negative test result, that medical science steps in. ;et our doctors are the best in the world when it comes to treatment of trauma, and curing and prevention of infectious disease. 8owever, chronic diseases li"e diabetes has everyone stumped. 6ur doctors are able to "eep us alive with insulin and anti'diabetic medications. =nfortunately, continued long term use of these medicines create complications of their own. )ut what if there was a way to not only reverse diabetes, but even prevent its manifestation as wellL I tripped over a solution >uite by accident after having suffered a herniated disc in my lower bac". Three doctors said, "0urgeryV" & ris"y alternative in any case, but even more so because of my diabetes. &nd then, I heard that hatha yoga might be able to help my bac" problem. &nd it did help. )ut of far greater benefit, performing S read more T
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