Yoga During A Holiday

Even during holidays we are besieged by outside stress that can ruin a vacation. Holiday stress is an unusual expression, but it is real and can cause serious problems. Countless reasons exist to get angry during your holiday: poor service, bad weather, high prices, noisy tourists and irritating bugs. Yoga offers several ways to reduce the effects of such negative elements in the form of meditation, sakshin, pratyahara and pranayama.

Meditation is a recommended practice when holiday stress factors increase. Meditation prepares you for potential stress and is valuable as you encounter these obstacles. Sakshini is a detached state of consciousness that allows you to get a better understanding of the realities around you. Pratyahara is a peacefulness obtained by reducing outside interference. The mind becomes relaxed, focusing on the inside of your body. Pranayama lets you calm yourself in almost any difficult situation by regulating your breathing and harmonizing your body energies.

Preparing for stress factors is important for a successful holiday. Planning for a potential problem doesn’t mean worrying about it ahead of time. It means that when the problem arises, you should have an understanding of why it happened. You will get better results by addressing an issue calmly, instead of acting without thinking.

When a problematic situation comes up, try to “step out” of your body and see yourself. Objectivity is difficult, especially when it comes to your self, but it helps to get a neutral perspective. Making a decision with an objective mind will prove more successful than jumping head-first into a situation. Thoughts such as “I couldn’t help myself” should be discouraged. Take control of your inner self, and you will have better control of the surrounding world. First, you should feel your body’s reaction to an outside element and only react when a clear judgment tells you what to do. Breathing techniques help when it comes to calming an impulsive spirit and pacifying a particular situation.

You must interrupt your subconscious mind before you can take control of a situation. Initial responses are hard to avoid, but it is essential that, through practice, you obtain a feeling of control over your reactions. The first reaction to a negative element can be either that of fighting or that of fleeing. In either case, tension fills you, and it could be days or weeks before you forget an unfortunate event. A balanced response can eliminate tension before it gets a chance to grow. Remember that most holidays are short and you can’t afford to waste it in a bad mood. After all, you are on holiday to recharge your energy, not to waste it on meaningless stress.

Yoga’s Healing Power

Several medical conditions can be improved by yoga. It can reduce the effects of infertility, lung disease, Parkinson’s disease, multiple sclerosis, insomnia, cancer, high blood pressure and joint pain. The beneficial effects of yoga practices are well-known not only by the yoga community but also by medical doctors.

One of the main elements that causes illness is stress. Being responsible for a huge number of sicknesses, stress, which develops in our minds, can be reduced through frequent practice of yoga techniques. Here are a few problems related to too much stress: depression, anxiety, obsessive-compulsive disorder, some types of diabetes mellitus, cardio-vascular disease, several autoimmune diseases, irritable bowel syndrome, colitis, reproductive problems and an aggravated suppression of the immune system.

The sympathetic nervous system can trigger stress. The reaction to various outside stimuli is known as the “fight or flight” response -faced with a disturbing element, the mind and body prepare for one of the two options. Physically, this is shows up as an instantaneous heart-rate increase, with an increase in blood pressure. Breathing becomes shallow, and muscles tense up in anticipation of the action. Internally, this response reduces blood flow to internal organs, and nonessential processes (such as digestion and elimination) are shut down. This increased awareness and readiness is beneficial, preparing our body to react to the outside stimuli. Both in a “fight” and in a “flight” situation, the body is ready to act physically and mentally. But long-term exposure to similar stress is a problem. The “fight or flight” response is meant to help only for short periods of time. The longer it is activated, the fewer resources the body will have to function properly.

A natural countermeasure for the “fight or flight” response exists. It is the parasympathetic nervous system, or the “relaxation response.” It automatically activates when stress stimuli are gone, but it is also possible to enhance it by breathing deeply and relaxing. By increasing the length of this process, we allow the body to recover more quickly and let it efficiently eliminate the harmful effects of stress.

Yoga highlights the idea that breathing and relaxation techniques can reduce the harmful effects of stress on your body. A decreased “fight or flight” response can also be achieved by seeing adverse factors as challenges rather than threats. Such an approach lets you focus on finding a solution rather than stimulating an abrupt response. You also act instead of reacting, take initiative rather than respond to outside factors.

The positive effects of yoga during a healing process are proven. However, these techniques should be used only as a support. Healing shouldn’t rely solely on them. The best results are achieved by combining yoga with traditional and modern medicine and by addressing problems both from mental and physical points of view.

Yoga Obstacles

Anyone beginning yoga faces a series of obstacles. You will have to get over all of the following difficulties, long noted by yoga practitioners, to be able to fully benefit from yoga. Here is a quick look at the nine major difficulties:

• 1. Vyadhi – This obstacle refers to physical or mental illness. Practicing yoga is difficult when you are not healthy. A balanced lifestyle ensures that you overcome this obstacle, by preventing sickness.


• 2. Styana – The second major difficulty in yoga refers to an advanced state of apathy that interferes with your willingness to make a commitment. We avoid practice by putting it off, which, in turn, leads excuses for not doing our work.


• 3. Sanshaya – Another interference in the practice of yoga is the issue of doubting its benefits. This problem arises when your self-confidence is low. This leads you to stray from your goals, making you susceptible to outside distractions.


• 4. Pramada – When lack of persistence and will is present, the fourth yoga obstacle comes in place. Yoga needs a unique approach, because it combines arts and sciences. If you practice yoga without the proper emotional and mental states, you may make its positive aspects negative ones.


• 5. Alasya – A lazy and inert state of mind and body will stop you from receiving yoga’s benefits. It is difficult for most people to deal with their own will power, creating the perfect conditions for this obstacle. Success is hard to find most of the time, and a strong will power can support your ascent. But a passive approach will almost certainly lead to a slow and ineffective advance.


• 6. Avirati – Physical objects attract most people. Yoga requires you to let go of the ropes that tie you to the material world and to progress in the spiritual realm. Removing the weight of physical things is important in yoga.


• 7. Bhrantidarshan – Misunderstanding the path you are taking while practicing yoga can lead to disappointment. Keep your hopes realistic.


• 8. Alabdha-bhumikatva – We can become victims of our own discouragement. After a failure, we fall into a state of self-deprecation. Failing to advance on the road to your ideal can lead to aggravated forms of this obstacle.


• 9. Anawasthitatwa – Poor yoga practice may also lead to the inability to get to a higher level of consciousness. This can result in disappointment.

Overcoming these obstacles is possible by focusing your mind on elements one at a time. Do not allow these obstacles to increase, because the others will soon do the same. Perseverance and a strong will and commitment is usually effective in dealing with the nine obstacles of yoga.

Head Stand

The Head Stand pose is considered to be one of the most beneficial yoga postures both for the body and the mind. The reverse of gravity contributes to resetting the heart, to improving the blood circulation and releasing back pain.

In order to get to this position you first have to kneel down and rest your weight on your forearms. Make sure to wrap your hands around your elbows and maintain the position for a few seconds. Then, release your hands and place them in front of your body, with your fingers interlocked.

Place the top of your head on the floor, while the back of your head stays in your hands. Thus, the inverted body can have a firm foundation made of the hands and the elbows, which form a tripod. Once you got to this position, you can straighten the knees and slowly raise your hips.

Try to bring your feet in a position as close to your head as possible without bending the knees. Your head should be in a straight line with the spine and your hips should be pulled in such a way that your neck does not bend either backward or forward.

Then, bend your knees into your chest and gradually lift your feet off the floor, while slowly moving the hips backwards. It is recommended to take a short break and not immediately raise the knees higher. Using your abdominal muscles, you are ready to lift your bended knees towards the ceiling. Now you can slowly place your legs in a straight position. Normally, most of the body’s weight is felt on the forearms. In order to safely come down in the original position, reverse the steps.

Leg Raises

The Leg Raises exercises have the purpose of preparing the body for the yoga asanas. The particular muscles, which are straightened and toned by these exercises, are the abdominal and lower back muscles, together with the muscles of the legs. You might not have strong muscles and, as a result, you’ll find this routine difficult to perform, but, after a while, the moves will be easy to carry out.

If your physical shape is not the best, you are likely to find yourself arching your lower back or using your shoulders to help lift your legs. In order to maximize the effects of the exercises it is very advisable to have the full length of your body resting on the floor, while your shoulders and your back are relaxed. Leg Raises normally begin with the legs together and the palms down on the sides of the body.

You can perform leg raises by either raising one leg, while the other one remains on the floor or by raising both of them, at the same time. If you work only with one leg, you can start by pushing down with your hands, to facilitate the leg lifting. For best results, maintain the knees straight and try to lower your back as down as possible to the floor in order to straighten the spine, as well.

When performing this routine also mind the manner in which you breathe, as it is widely known that deep breathing can contribute to prompt and satisfying results.

The Locust Pose

This pose is excellent for improving the strength of the lower back muscles but it also works well for toning the legs and arms muscles. The Locust is also great for preparing to perform the more difficult bending poses. Do not dismiss this pose as being too simple looking, as it holds various degrees of difficulty that can make it a very challenging and rewarding pose.

While this pose has many beneficial aspects, such as improving posture and back position during standing and walking, it is also advisable to attempt it when your body is in good condition. If you have suffered back or neck injuries you should show extra caution while attempting this pose.

Begin the locust pose by lying on your front side while keeping the hands close to the body. The palms of the hands should be facing up, resting on the floor. Rotate your thighs inward by moving the big toes to face each other. While exhaling move your arms and legs away from the floor. The head and upper body should also move upwards while you are keeping your balance on your belly.

Stretch your arms but remember to keep them parallel to the floor. Press your arms towards the ceiling and raise your head slightly by keeping the base of the head lifted. Holding the pose may become difficult after a while. However, try to hold the Locust pose for about a minute. Come out of the pose while exhaling and then rest for a while and breathe deeply before attempting to go in the pose again.

The Plow Pose

Performing the Plow requires you to harmoniously use the flexibility and muscle tone developed with other yoga poses, such as the shoulder stand. Practice will allow you to go in and out of this pose with ease and grace.

From the shoulder stand slowly lower your feet to the floor above your head. The legs should be kept extended at all times and the position of the spinal column should be perpendicular to the floor. Once the toes are stuck to the floor continue to raise your lower back and pelvis towards the ceiling.

The neck and head position are also important. Try to keep your neck relaxed and your muscles soft. Pressing the chin away from your chest will help you achieve this easier. Press your arms down on the floor to give you the support you need to hold the pose. Your hands should keep pressing your lower back area towards the ceiling.

You can bring a variation of this pose by releasing your lower back and moving your hands opposite to the legs, on the floor. Press your palms and lower arm region on the floor as you attempt to have your thighs go as high towards the ceiling as possible.

Exit the pose by bringing the arms to your lower back region and roll out of the pose while exhaling.

Pranayama

Without the proper breathing techniques yoga is no more than a series of acrobatic exercises. In order to explore the full benefits of all yoga practices you have to realize that deep breathing may bring a new sense to the way you perceive your life and actions. The oxygen we inhale helps the body assimilate the nutrients we eat. While exhaling we are eliminating unwanted carbon dioxide that is toxic for our bodies.

Prana is the name yoga gives to life force, a combination of attributes from the spheres of spiritual and physiological elements. Air is the main fuel for this life force. This is why mastering the intake and output of air is essential in order to experience the maximum positive effects of yoga practices. Remember that breathing is also a factor that contributes to our mental status. A fast and irregular breathing may make our mind anxious and stressed while a calm and deep breath can bring stillness and power to focus.

Maximizing the benefits of the prana is one of the things yoga stresses on. Pranayama is the art of mastering your breath to help you achieve above average results from your mind and body. Yogis use Pranayama to prepare for the yoga poses and to achieve a superior state of mind that allows the body to go one step further than the last yoga practice.

Shoulder Lifts

A high percentage of yoga practitioners declare that they practice yoga for its beneficial results on their health. Thus, many consider yoga a great modality of reducing stress, strengthening the muscles, reaching profound relaxation and improving one’s meditation techniques.

Due to the everyday problems and worries, a lot of people have to deal with stress and discomforts. Thus, they realize that it is harder for them to concentrate on things, they become more and more restless and they are unable to relax anymore.

The areas of the body where we inevitably feel the presence of stress are the shoulders and the neck. These parts of our body hold a lot of tension, which produces severe headaches. For that reason, yoga trainers recommend the practice of Shoulder Lifts as many times a day as necessary.

In order to perform these moves you simply have to raise one shoulder at the time or the two shoulders at once and repeat the movement at least five times. Make sure you do it as slowly as possible and you keep your spine straight. Please mind the way you breathe, as a deep breath can maximize the beneficial effects of your exercises.

When slowly practicing the shoulder lift moves you will start to feel relaxed and the tension you feel in your shoulders will gradually go away.

The great thing about these exercises is the fact that one can practice them anywhere, including at work, in front of the TV or during a tiring journey, and the results are always amazing.