Sadhana Sundays with Baxter and Timothy

by Nina

Just a quick announcement that Yoga U will be hosting an interview with Baxter Bell called “Yoga And Healthy Aging: The Evidence And The Promise” this coming Sunday, December 29, 2013 as part of their Sadhana Sundays series. Timothy is also participating in the series with his talk “Yoga And Healing: Building The Body's Innate Ability To Heal,” along with many other well-known yoga teachers. If you’re interested, head on over to http://yogauonline.com/yogaspirit/sadhana-Sundays to register for free!

Autumn Light Festival by Melina Meza

And Happy Holidays, everyone! We’ll be taking a break from posting for a little over a week, and will resume business as usual in the new year on Monday, January 6. See you then!

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Building Unity Farm - A White Christmas on the Farm

It's Christmas at Unity Farm and the temperature outside is 12F.   All 100 animals are fed, watered, and their living quarters are cleaned.

The orchard and cider house have been put to bed.   I racked the last 60 liters of our fermented cider into three 20 liter Spiedel tanks and inoculated two of them with malolactic bacteria (Oenococcus oenii) to soften the acids and round out the flavor.   We'll bottle still and sparking cider in the Spring.

The hoop house is filled with salad greens, thriving in the balmy temperatures of cold frames and planting blankets.   The soil temperature of our 15 raised beds is between 50-60 in winter.

The ducks are now 12 weeks old and have begun to venture beyond their duck pen and spend the day with the chickens and guineas.

The guinea fowl have decided that the duck pond is a spa and enjoy washing their feet in the running water.

The mushroom logs are dormant in the cold but the oyster and shitake cultures within them continue to thrive.   We've removed the roof of the shade house so that it does not collapse under the weight of snow and ice.

The farmhouse is the focal point for entire family - my wife, my daughter, my mother, my daughter's boyfriend, his parents, and my father in law are all gathered for a vegan feast.

A cheery fire is burning in the heath - a mixture of ash and maple woods from the 10 cords I've cut and split this season.

2013 has been a year of high highs and low lows.   This is the first Christmas without my father.   My wife's cancer is gone, my daughter's semester at Tufts was very successful, and all the creatures at Unity Farm are thriving.

In a world with decreasing resources, an increasing population, and accelerating change, there's a tendency to lose civility.  My own experiences this year have reinforced the importance of maintaining equanimity in the face of adversity.   As the year draws to a close, there is no regret for anything I've done or not done, professionally or personally.    The holiday season in 2013 will be an excellent wrapper around one of the most tumultuous years of my wife.

As 2014 approaches, I can only hope that our happiness persists, regulatory burdens diminish, and breakthrough innovations become our standard work.

Happy Holidays to all!

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To the Ears of Babes

by Baxter

Lelu by Melina Meza

Sometimes the sweetest things can happen during a yoga class. Recently, one of my students sent a description of something that happened when I was leading a Thanksgiving Day class in Montclair community of Oakland to a local reporter. Now it has showed up on the Montclarion website recently. Enjoy!

“Email bag: Reader Brad Newsham shares a story that may give you new faith in humanity. He says a full house at Montclair’s Mountain Yoga (on Thanksgiving morning) was deep into meditation when they overheard a dad and his little girl on the sidewalk below. “You get what you get – and don’t throw any fits,” said the father. Apparently that “Buddha-like parenting wisdom” caused quite a stir in the otherwise silent meditation. “When the ensuing hysteria died down, one Yogi quipped, “Well that’s one kid who might turn out okay,” writes Newsham.”

Happy Holidays, everyone!

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Meditation: Effects on Gene Expression

by Ram

Yoga for Healthy Aging authors have written extensively on the power of meditation (dhyana) and its beneficial effects on so many aspects of life, including, but not limited to, disease and pain, sleep management, control of emotions, stress reduction, depression and weight-reduction goals. In all the above cases it seemed that meditation changed behavioral patterns and enhanced emotional stability. Articles by Baxter (How to Meditate, Thoughts On Dhyana ), Timothy (Starting a Meditation Practice), Brad (Stressed Mind, Stressed Cells), Nina (Meditation and Compassion)  and yours truly (Achieving Stillness in Turbulent Situations, Memory Loss: Meditation to the Rescue) have all provided lucid explanations of ways to meditate, the science of meditation and the effects of meditation on body and mind.

Vine and Wall by Melina Meza

In one of my recent posts, I also discussed meditation’s important role in slowing the progression of age-related cognitive disorders such as Alzheimer's disease. Researchers had demonstrated that meditation reduced hippocampal (the hippocampus is one of the areas of the brain involved in memory) degeneration and improved functional connectivity in those areas of the brain that are affected by Alzheimer's disease (see Memory Loss: Meditation to the Rescue). In response to the above-mentioned article, one of our readers recently sent us the following question:

“What exactly is meditation? At the end of our yoga class my teacher puts us all in a brief meditation session. Each day is different, one day she puts a audio tape and tells us to meditate on it, another day she reads some verses from a book and asks us to meditate on them, a third day she tells us to meditate on a color. I just cannot comprehend these different methods. To me all these are nothing but distractions. So how do I meditate?”

In chapter 3, verse 2 of the Yoga Sutras of Patanjali, we are introduced to the topic of meditation (dhayana) as follows: “Tatra Pratyaya Ekatanata Dhyanam.” Swami Jnaneshvara () translates this as: “The repeated continuation or uninterrupted stream of that one point of idea/notion is called meditation.” To put it simply, when the mind remains undistracted (still) for a length of time, it is called meditation.

Needless to say, humans inherently fear stillness, as it brings them closer to their true divine nature, which they are not prepared to face. Novices in a meditation practice have a tough time closing their eyes and keeping still in mind and body. It is a very natural response. Hence, in a beginner’s class the teacher usually begins by telling the class to focus on an object, color, flower, and so on. This type of meditation not only allows beginners to focus strongly on one point but it helps to bring their attention back to that focal point when the mind wanders. Another practice might include focusing on some soft music or recitation, engaging the auditory sense. The ultimate goal of the meditation exercise is to be at ease, relaxed and at peace with our surroundings. It is important not to resist any disturbing or distracting influences that come in the way of meditation practice. Everything is a part of meditation, including noise, thoughts, emotions, and resistance from the mind.

Now that I’ve answered our reader’s question about how to meditate, I’m excited to share some news with you about the benefits of the practice. In a new study by researchers in Wisconsin, Spain, and France, mediation seems to trigger very important genetic and physiological changes in the human body. The authors of the study report the first evidence of specific molecular changes in the body following a period of mindfulness meditation. Specifically, the study shows that meditation reduces the expression of several genes associated with inflammation. For more on inflammation, see my article Chronic Inflammation and Yoga.

In this latest study, the researchers investigated the impact of a day of intensive mindfulness practice on the expression of genes involved in several physiological functions. Blood samples from 19 experienced meditators and a control group of 21 subjects with no meditation experience who engaged in leisure activities were analyzed for gene changes. The changes in the gene expression were compared before and after the meditation session. Notably, the experienced meditators showed a marked reduction in the levels of pro-inflammatory genes, which in turn correlated with faster physical recovery from a stressful situation. There was no difference in the tested genes between the two groups of people at the start of the study, clearly suggesting that the pro-inflammatory gene changes were specifically associated with meditation. Interestingly, these same genes are the current targets of anti-inflammatory and analgesic drugs. According to the researchers, the research findings set the foundation for future studies to further assess meditation strategies for the treatment of chronic inflammatory conditions. I am very excited because if these studies prove successful, one can use stillness to curb almost all the present day inflammatory-associated maladies, such as, arthritis, thyroid disease, tendonitis, myositis, and neuropathies.

The health benefits from meditation are so strong that scientists are swearing by it and more doctors are recommending the practice to their patients. So it’s no wonder that meditation is going mainstream. I know if I had to choose between anti-inflammatory drugs or calmness of my mind to curb stress and inflammation, I would choose the latter. What about you? 

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Friday QA: Bronchitis and Yoga

Q: Every year I seem to get a couple of months of chronic bronchitis.  I have a regular gentle yoga practice, am 63, and am frustrated that when I get a winter cold it seems to settle into my lungs. I am wondering if you have any thoughts on what yoga to practice to strengthen and help heal my lungs.  I looked at your list of topics, but did not see anything that addressed this specific issue. Any thoughts would be appreciated.

A: I happen to be working on this post as I fly home from co-leading a yoga retreat in Mexico, which would have been all well and good except for the fact that I had a cold when I left over a week ago, and now I am still battling with a persistent, non-productive cough that feels like it is in my chest and not my throat. When I slip my doctor hat on, I can’t help but be suspicious that I may have gone from having a typical winter cold to possibly having an acute bronchitis. Bronchitis is an inflammation of the bronchial tree, that part of the lung architecture just down stream from your trachea, which is the biggest part of the tubes that allow air to move from the outside down into the deepest parts of the lungs, the alveoli, where our breathing gases get exchanged. Bronchitis, especially the acute kind, usually implies an infection of some sort, typically a virus or a bacteria, the latter for which antibiotics might be needed to eliminate.

Bronchial Tree

Since my cold showed up nine days ago, I have not felt much like doing a yoga practice! I had a low-grade fever for the first three days, and any mild physical activity left me feeling exhausted, so asana practice seemed like a potentially aggravating idea. Then, when the cough settled in to my chest, lying flat on my back led to more coughing, and deeper breathing also could trigger a coughing fit. So about the only thing I felt up for and that left me feeling a bit more rested afterwards was propping my chest and head up on a long body pillow, and doing yoga nidra practice with the sankalpa: My Immune system is robust! So my personal take-home message for acute bronchitis is that less is more, and that could be true for our reader if the “chronic bronchitis” has already set in for the winter.

Chronic bronchitis is a form of bronchitis that has been around for at least three months in the past two consecutive years and has the other following characteristics: daily cough that produces clear, white, yellow or green mucus, fatigue, slight fever and chills, and chest discomfort. Chronic bronchitis implies a constant irritation or inflammation of the lining of the bronchial tubes, and is often due to a history of cigarette smoking. Other factors can also lead to the chronic form of bronchitis, including air pollution as well as dust or toxic gases in the environment or workplace.

In addition to encouraging smokers to stop and those exposed to environmental factors to make smart changes, western medicine often recommends medications other than antibiotics, which are reserved for situations in which fever or change in color of mucus indicate an acute infection on top of the chronic symptoms. Instead, medicines that improve the symptoms might be recommended, like inhalers that help to dilate or open up the airways to allow easier breathing. And, depending on the overall severity of the symptoms, a very modified yoga practice might be necessary until the chronic bronchitis symptoms resolve for the season.

However, when our reader is in his or her nine months of relative respiratory good health, a combination of yoga practices might help prevent the severity and length of these seasonal bouts. All of the basic balanced yoga practices we have discussed for other conditions that lower the stress response will simultaneously improve immune function, so a regular, daily home asana, pranayama and meditation practice is a must. In particular, asanas that target stretching the tight musculature around the chest and ribs, like Cat/Cow, deep side bends like Gate latch Pose, and backbends like Bridge and Bow that open up the front chest could improve aspects of the overall respiratory system. Basic forward bends and twists will also help to address the entire three-dimensional area of the rib cage and lungs. 

Pranayama focus is also very important here. If there is any hint of asthma as part of the picture, please review my posts on that topic and visit Barbara Benagh’s website to read her insights on modified breath practices. I’d focus on two specific pranayama practices:

1. Improve overall lung capacity by very gradually working to lengthen your inhalation and exhalation. For example, if you find it easy now to do a two second inhalation and a two-second exhalation for a series of six breaths, begin to work towards four-second inhale and four-second exhale (4:4 breath). And when that gets easy, to for 6:6, and so on. Always work in a gentle way and avoid getting short of breath or shaky. If you do get short of breath or shaky, take a break, go down to a lower time ratio and proceed more gradually.
2. Increase muscular strength of the accessory muscles of breathing that are often called into action in breathing conditions like chronic bronchitis by practicing either Kapalabhati, Skull Brightening Breath, or Bastrika, the Bellows breath. By improving the strength and endurance of the accessory muscles of breathing such as the four layers of your superficial abdominal muscles (to mention only a few), you will be improving the stamina of your breathing musculature.  I’ll describe these techniques in a future post. But in the meantime, you can find good descriptions in Richard Rosen’s second book on pranayama, Pranayama Beyond the Fundamentals. And take your time with these techniques by initially doing only 15-30 seconds at a time. Take many days to gradually add more time to your practice.

With all the practices I am recommending here I am assuming that chronic bronchitis is the only health condition you are dealing with. If that is not the case, consult your teacher or a yoga therapist for a more personalized practice that is safe for you.

—Baxter

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In Praise of Gomukhasana (Cow-Face Pose)

by Nina

Because this is turning out to be the almost all-Nina week (don’t worry, all the other regulars will be back soon), I thought today I’d just share with you some more of the beautiful artwork from the current exhibit Yoga: The Art of Transformation at the Smithsonian Museum.

As I was looking through the book, I noticed something surprising to me. While most of the yoga poses we currently do in our yoga classes and in our home practices were developed during the twentieth century (see Authentic Yoga), there are several poses—mostly seated poses—that are quite old. The artwork in this exhibit that portrays yogis in action allows us to see which ones they were. Of course, there are many examples of the classic seated position that we all picture from the past, Lotus pose (Padmasana. But I also noticed how many of these works of art portrayed yogis in a seated position similar to Cow-Face pose (Gomukhasana) legs.

It just happens that this is a pose I practice frequently myself (though not as a meditation pose) because I received advice that stretching my piriformis muscle would help me regain some mobility in my right hip, and Cow-Face pose is one of the best poses for stretching this muscle. And, as it turned out, practicing this pose on a regular basis did increase my hip mobility (see How to Stretch ).

Baxter finds this pose stretches the deep hip muscles in a different way than Sukasana (Seated Crossed Legs), Padmasana (Lotus pose), Baddhakonasana (Cobbler's pose) and Firelog pose, so it can be helpful for those with tight hips who want more mobility. And Shari recommends stretching your piriformis muscle to keep your sacrum happy and healthy. So it was quite amazing for me to see what a common seated poses this for ancient yoga practitioners. And as we haven’t yet taken photographs of one of us doing the pose, I’m so pleased to have some visual examples to show you.

While most of these paintings show the practitioner sitting on the heel of the bottom foot, many of us who aren’t used to this pose, may find this uncomfortable. In that case, sit with your hips on a prop (as in the video), such as a folded blanket, and your bottom foot alongside your hip.

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The December HIT Standards Committee

The December HIT Standards Committee focused on patient generated data, image sharing, patient matching, and the 2014 work plan, ensuring we select the necessary standards to support Meaningful Use stage 3 policy goals.

We began the meeting with a discussion by Leslie Kelly-Hall of patient generated healthcare data - structured and unstructured questionnaires plus patient provided medical history such as medications, allergies, and problems.      The key discussion was an evaluation of the standards maturity and the level of adoption of the standards suggested for patient generated data exchange.  Recommendations included Direct for data transport, CCDA for content capture, LOINC/SNOMED for vocabulary capture, and Continua implementation guides for devices.   As a followup the Consumer Technology Workgroup will list examples of CCDA templates that can be used to support patient generated data use cases.   Continua will provide us a list of the named standards so that we can validate the maturity and adoption of Continua's implementation guides.  We will also ensure that the CCDA templates include the appropriate vocabularies that will  enable incorporation of patient generated data into EHRs.

Next, Jamie Ferguson presented an overview of the standards selected for radiology and non-radiology image exchange, including associated reports.  Our challenge was to provide a parsimonious collection of constrained standards for consumer and professional applications in tightly coupled (modality to PACS), and loosely coupled (web-based, cloud hosted image exchange) architectures.   We all agreed that we need to be very careful when writing certification criteria to avoid optionality such that vendors will be forced to implement many different standards (the "OR" of meaningful use becomes the "AND" of certification).

Next, Lee Stevens presented the work done to date on Patient Matching. We all look forward to ONC's final recommendations for optimizing data quality, selecting matching algorithms (deterministic or probabilistic), and choosing data elements that will provide reasonable sensitivity and specificity.

Finally Doug Fridsma a straw man plan for reorganizing the HITSC workgroups, spreading the work ahead across more people to enhance our agility and reduce volunteer burn out.   All thought  the reorganization and work plans were reasonable but suggested two additions.  First, we'll need another workgroup that focuses on research/creating a learning healthcare system.   Second, we need to ensure that each workgroup reserves time for future planning and does not limit its scope to selection of incremental standards to solve today's urgent needs.  We'll implement future planning by adding it to each workgroup's agenda and implementing a matrixed management approach for communication and coordination of future planning among the workgroups.

The FY14 work ahead looks well prioritized and categorized.   Our next meeting will be in February when we'll be joined by the new National Coordinator for Healthcare IT, Karen DeSalvo 

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Doing Yoga Without

by Nina

Yesterday I wrote Cheating at Yoga? about props and how we here at YFHA staff feel it is wise to use them to adapt poses to your body type and/or physical condition. But there are some physical conditions where a prop won’t help. In this case, you can simply modify your poses in certain ways to make them accessible to you.

I was thinking about this because recently a friend told me that she “can’t do yoga” anymore because shoulder injury (as yet undiagnosed). I assured her that she still could because there were a lot of poses that she would still be able to do. She then asked if there were some yoga videos for yoga without arms, and I said that I couldn’t think of any but that most practices (except Sun Salutation practices) could be modified by changing your arm positions or, in some cases, substituting one pose for another. I know all about this because I’ve had two frozen shoulders, which meant even moving my arm was very painful, and I continued to go to a public class and kept up my home practice throughout.

Because lifting caused her pain, I suggested that she avoid all poses where you bear weight on your arms. This would include Downward-Facing Dog, Sun Salutations, and some backbends, such as Upward Bow pose (Urdva Dhanurasana). A modified version of Downward-Facing Dog pose, Half Downward Dog at the Wall, could be substituted for the full pose. Inverted poses, such as Headstand and Shoulderstand, where you bear weight on your shoulders should probably also be avoided. For these, you can do partial inversions, such as Supported Standing Forward Bend and Supported Prasarita Padottanasana (see All About Supported Inversions), where your head rests on a block or other support.

Substitute for Downward-Facing Dog

Even after eliminating those poses, there are still so many other poses someone like her could do, including standing poses, seated twists, seated forward bends, and backbends, such as Locust, where your arms do not bear weight.

But what if even just raising your arms over your head or out to the side causes pain? In this case, in standing poses, you can modify your arm position to one that is more comfortable. For poses where both arms are overhead, such as Tree pose (Vrksasana), Warrior 1 (Virabhadrasana), and Powerful Pose (Utkatasana), bring your hands into Prayer position (Namaste) in front of your heart. You can even take this same arm position in poses such as Triangle pose (Trikonasana) and Extended Side Angle pose (Parsvakonasana), where your arms are out to the side. But you could also practice those poses with just the injured arm alongside your body or with a bent elbow and hand on your hip while your uninjured arm is in the standard position. In other words, just find a position that is comfortable for your injured arm. Feel free to experiment!

Surprisingly, seated forward bends, especially if you are flexible and normally hold onto your feet, can also hurt your shoulder. In this case, for the injured arm, reach it only as far as it can go and use a block underneath to support it. Binding in twists is also not recommended, as it is an intense stretch on the shoulder, but most of us know milder alternatives for the arms in twists.

It’s your practice people, so just make it work for you. Like I said yesterday about using props, this is not cheating! You’re still practicing and that’s all that counts.

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Become a Mountain

When I was 16 years old I wrote a short collection of poems.   The cover page listed a few youthful notions that would become my life long guiding principles:

"Be wary of artificial limits and self-compromise
If the world praises mediocrity, don't seek praise
Be true to yourself
You make your own destiny"

Some of these ideas were written in response to high school teachers who told me that my goals were unachievable - I should not ask "will I" but "can I".

Over my career, I've worked with and for many people.   Along the way I've encountered many styles - those who lead by intimidation, those who lead by collaboration, and those who lead by inspiration.   Some have asked me to stretch my limits and others have asked me to constrain them.

When I recently reviewed the words I wrote at 16, I reaffirmed that at my core is the notion that I should live each day to the fullest, performing at what I consider the very edge of my capabilities, then add one more thing.    It's the motivational equivalent of "no pain, no gain".

My wife recently sent me a quote that summarizes this passion even more eloquently:

"I am here for a purpose and that purpose is to grow into a mountain, not to shrink to a grain of sand. Henceforth will I apply all my efforts to become the highest mountain of all and I will strain my potential until it cries for mercy.  Og Mandino"

When I was resident in emergency medicine in Los Angeles, I was on the front line during some of the most violent years in gang-related shootings.    It was the era before residency duty hour limits and I recall one particularly rough weekend on the trauma service that required 36 hours in the operating room.    I became so dehydrated that my urine crystalized and formed kidney stones.    I'm not suggesting this was a good thing or should ever occur during residency, but it does illustrate the potential of the human will during a crisis.

A few years ago, my daughter read a short story by Kurt Vonnegut called Harrison Bergeron  (it was also made into a short film called 2081) in which absolute equality was achieved by putting weights on athletes, loud earphones on academics, and masks on beautiful people, artificially limiting their performance.

Sometimes we encounter this in our work lives with less dramatic but real suggestions that we perform at a level below our capabilities.

My advice - you'll encounter many people in life who feel more comfortable when surrounded by grains of sand.   However, in a humble, quiet, and selfless manner, become a mountain.   Stretch yourself beyond any internally or externally induced self-compromise and limits.

We only live once and no one has ever put this on their tombstone:

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Cheating at Yoga?

by Nina

As I wrote in my post Practicing With Pain, sometimes we get a question from a reader that leaves me feeling sad. This one, from a reader who was accused by a teacher of “cheating,” came in just recently:

Am I a cheater if I use Props?
Cheat/Cheater: (Oxford dictionary): deceive, fraud, deception, a person who behaves dishonestly, a liar



Dear esteemed Writers /Teachers of this blog, I have been practicing yoga for nearly 20 years and have completed 500 hrs of teachers training. I have studied with several master teachers including Judith Lasater, Kofi Busia, Tony Briggs, Tim Miller, David Swenson among others. These days owing to some back and knee issues I use props when required since I know what’s good for me and what can hurt me. Last month I was in a class that saw a new teacher who introduced herself as a teacher with several years of experience and having studied from several well known teachers in this country and in India as well. Despite her impressive background, what surprised me was that in several hip and knee poses when I used the prop or the back wall as a support (for some balancing sequences) she would come to me and say “You are cheating; don’t cheat”. To me the word cheat meant that I was engaging in fraudulent behavior. At the end of the class I confronted her and sought out an apology from her which she refused to do. I have stopped going to her classes. Now my question to you is: Why is anyone a cheater if he/she uses a prop? Do we have to wait for a teacher to tell us to use these supports? If I know my body well and feel the need for a prop, why am I a cheater? Is the use of a belt/block/wall for poses that we feel comfortable akin to engaging in deceit or a dishonest act?

Anyone who has been reading this blog for any period of time—or who even just looks at the photos—knows that we do not consider using props to be cheating. In fact, we consider using props as needed for your body type and physical condition to be a very wise way to practice yoga. So, no, dear reader, we do not agree with the statement that the “use of a belt/block/wall for poses that we feel comfortable akin to engaging in deceit or a dishonest act.” See Yoga Props: An Introduction for a general overview of some of the props we recommend incorporating as needed into your practice.

Baxter protects his hamstrings from tearing by using a prop

I’d say that from our point of view, the only way to “cheat” at yoga is not to practice and then pretend you did. However, there are a lot of different styles of yoga out there, and not every tradition recommends the use of props. So it’s very possible that some of you, as our questioner experienced, may encounter a teacher who is unfamiliar with or does not believe in the use of props. That, of course, does not justify the rudeness of the teacher described above, and it seems wise to me that after such an unpleasant experience with this teacher, our reader decided not to return to class.

But I also think it is wise every time you take a class with a new teacher that you arrive a bit early, introduce yourself to the teacher, and briefly describe any physical problems you may have and let the teacher know you’ll be using props. I have mild arthritis in my right hip, so I always let the teacher know this and assure them, however, that I don’t need special attention as I know how to look after myself by using props and modifications. At that point, the teacher could make clear his or her particular philosophy regarding props, and it would be up to me—if props were discouraged or forbidden—to decide whether or not to take the class.

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