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The effect of stress on bones and muscles

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Chronic stress can create problems for our circulatory system, in the form of hypertension; for our digestive system in the form of indigestion; and for the nervous system in the form of headaches and insomnia. Did you know that chronic stress is also a major source of discomfort and pain in our muscles and joints? This is because one of the effects of the stress response is to contract the main muscles groups of the body in preparation to fight or flee when we meet a threat or emergency.

When this muscular contraction occurs occasionally in time of need, it is healthy and sometimes absolutely necessary. An example of this is when you are crossing the street and have to jump out of the way of an out-of-control vehicle. But, when stress becomes chronic due to traffic and deadlines at the office, muscle soreness and pain related to the stresses of daily living can result.

Chronic stress creates a vicious cycle

Pain, soreness and inflammation can occur due to chronic stress because when muscles are contracted, blood supply and oxygen to those areas is increased initially, but if the muscles remain contracted chronically, waste products build up and these areas become depleted of oxygen and nutrients. Movement becomes limited in these areas and inflammation and pain occur, which further restricts movement and circulation leading to more pain.

This creates a vicious cycle in which inflammation causes pain which leads to loss of movement which leads to more injury, which feeds right back into inflammation and pain. So, it becomes a never-ending loop.

Stress and chronic contraction of the muscles can also result in postural problems which are exacerbated by inadequate posture in daily living such as a position with the head forward toward the computer and other office related tasks. This lack of posture awareness at work and at home which is exacerbated by stress also becomes a source of postural problems, so we develop work habits which are reinforced by stress which tend to become Musculo-skeletal problems overtime.

These postural problems can lead to other problems including difficulty in performing daily tasks and activities and can also increase the possibility of other injuries, including falls when the structure of the body is not optimally supported.

Chronic stress can also affect our posture because the stress emotions of fear, anger and sadness can make postural problems worse. A slumped posture related to sadness or depression, or a chronically defensive posture related to anger can evolve into postural problems which cause tension, inflammation and pain.

Stress affects every part of the body, but the spine is especially vulnerable. The spine functions on the basis of natural curves which work like shock absorbers to receive the stresses of daily living. Chronic muscular contraction and poor posture reduce the ability of this shock-absorption system to function optimally. The spine is cushioned by a series of discs which require nutrition, hydration and circulation which they receive, in part, through healthy movement. The chronic contraction associated with the stress response reduces range of motion, nutrition and circulation to the spinal discs.

Yoga uses a multifaced approach to optimize posture and simultaneously reduce stress.

Yoga Exercise to reduce stress response

Yoga uses a multifaced approach to optimize posture and simultaneously reduce stress.

  • The warm-up movements release tension from every part of the body, facilitating healthy movement and increasing circulation and release of toxins from all the muscles.
  • The Yoga poses train every area of the body in optimal posture and strengthen the muscles and joints that support that posture. This is especially important in maintaining balance as we age in order to prevent falls.
  • The affirmations and gestures cultivate positive attitudes and qualities that serve as an antidote to stress.
  • The breathing techniques enhance circulation and the removal of waste products from the entire body. Something as simple as abdominal breathing works as pump to enhance circulation and elimination.
  • In deep relaxation, all the cells and tissues of the body are nourished and restored while inflammation is reduced.
  • In meditation, we become calm and centered with the entire body supported optimally in its ideal posture. This creates a deep body memory to remain calm, centered and aligned, not only in meditation but in daily livin

Joseph Le Page

Joseph Le Page founded Integrative Yoga and Integrative Yoga Therapy in 1993, and is a pioneer in the field of Yoga therapy training programs. He began teaching yoga therapy in hospital settings in 1995 and continues up to the present as Director of The Healthy Heart Program, which conducts Yoga Therapy group programs in public health settings in Brazil.

Joseph has been a speaker at major conferences including Yoga Journal, the International Association of Yoga Therapists, the Kripalu Yoga Teacher’s Association, the International Association of Yoga and Ayurveda, and others. He is co-founder and director of the Enchanted Mountain Yoga Center in Garopaba, Brazil, one of the largest Yoga retreat centers in South America.

He is the co-author of the book Yoga Toolbox for Teacher and Students, one of the most widely used materials in teacher training programs in the US and in Brazil, published by Integrative Yoga. He is also co-author of the book Mudras for Healing and Transformation, also published by Integrative Yoga.

Vyana Vayu and breath in every joint of the body: Watch the meditation with Joseph Le Page

Integrative Yoga: The best Yoga Materials for Teachers and Students!

Yoga in Healthcare, a certification course with Joseph Le Page

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A 36-hour live virtual training

September 24 – December 10, 2024

Meets weekly on Tuesdays from 8:30-11:30 AM Mountain Time

To integrate Yoga into mainstream healthcare, we need carefully designed programs that have been extensively tested and fully encompass the various aspects of Yoga. These programs provide participants with a comprehensive experience of Yoga and its healing benefits. Additionally, Yoga teachers and therapists who wish to work in this space need specialized training on effective communication in healthcare settings. This course is specifically designed to meet these needs and more.

Joseph Le Page has been bringing Yoga into mainstream healthcare for over 30 years. Through the Heathy Heart Program, he has created a Yoga-based wellness program that is practical, cost-efficient, time-tested. This program is applicable to a wide range of health conditions with a stress component, including hypertension, heart disease, Type 2 Diabetes, anxiety and depression, body pain, especially low back pain, headache and digestive problems, among others.

In this course, participants will study the Healthy Heart Program as a foundation for understanding how to bring Yoga into mainstream healthcare settings. Upon completion, participants are certified to teach the Healthy Heart Program and also receive a complete package of materials including scripts for each week of the 12-week program.

Participants also learn to integrate each of the facets of Yoga, including Asana, Pranayama, Mudra, Yoga Nidra, Affirmation and Meditation to support the healing process. They also learn how to develop multiweek Yoga-based wellness programs on themes that they would like to bring to healthcare mainstream settings such as Yoga for depression and anxiety.

Participants will experience and learn to teach each of the weeks of the Healthy Heart Program, each of which is based on a specific theme. These themes include:

  • A new vision of the health: Introduces participants to stress-related dis-eases and importance of self-care.
  • Developing a body positive attitude: Introduces the importance of body awareness, self-care, and a positive attitude toward the body.
  • Cultivating healthy posture: Introduces concepts of optimal posture, posture awareness and postural care to avoid injury.
  • Cultivating healthy lifestyle: Understanding the importance of diet, daily routine, and sleep in relation to health and healing.
  • Optimizing Your Breath: The importance of breath in relation to health and in developing psycho-emotional equanimity.
  • Learning to relax: The importance of relaxation and presentation of varies relaxation techniques, recognizing that different people relax differently.
  • Cultivating vital energy: Introduces the chakra system as a way of enhancing vitality to different areas and systems of the body.
  • Becoming comfortable with Feelings: Introduces the concept of the witness and the ability to observe sensations, thoughts and feelings rather than react to them unconsciously.
  • Opening the Heart: Cultivating the qualities of the heart, including forgiveness, compassion, acceptance and gratitude.
  • Understanding the causes of stress: Introduces the concept of recognizing the underline beliefs that cause stress and dis-ease.
  • Meditation: the art of living in peace: An introduction to meditation with varies techniques allowing us to see that meditation is an individual process.
  • Identifying life’s purpose and meaning: Introduces the importance of identifying that which has true value and meaning in one’s life.

Participants learn to combine Yoga tools and techniques, including Asana, Pranayama, Mudra, affirmation, relaxation and meditation with each theme, so that every week in an integrated experience of healing. Participants also receive a manual with complete information scripts and teaching instructions for each of the twelve weeks of the Healthy Heart Program.

Required reading: Mudras for Healing and Transformation, by Joseph Le Page and Lilian Aboim and Why Zebras don’t get Ulcers, by Robert Sapolsky

Fees, Eligibility and Continuing Education:

  • All sessions will be recorded in the event you are unable to attend live
  • This course is open to all Inner Peace Yoga Therapy students as well as yoga teachers/yoga therapists from other schools
  • For those already certified as Yoga Therapists (C-IAYT), this course offers 36 hours of continuing education via Approved Professional Development
  • This course qualifies for 36 hours of Continuing Education from the Yoga Alliance
  • Tuition fee $500 payable through the link innerpeaceyogatherapy.com

Questions?

  • Contact Michele Lawrence, Inner Peace Yoga Therapy Program Director | info@innerpeaceyogatherapy.com

Learn more About Joseph Le Page

 

Next article:

The Future of Humanity: Survival of the Most Spiritual through Meditation

 

The Future of Humanity: Survival of the Most Spiritual through Meditation

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I relate to you the means to be employed for the destruction of dis-ease;
Without the practice of yoga, how could knowledge set the Atman free?
Inversely, how could the practice of yoga alone, devoid of knowledge, succeed in the task?
The seeker of Liberation must direct his energies to both simultaneously.

– Yogatattva Upanishad verses 14–15

Human evolutionary history is characterized by ever increasing cognitive abilities that provide an evolutionary advantage in terms of survival, success, and procreation. These advances have made us the dominant species on the planet today. Evolution as we know it has always focused on competing and succeeding for resources, procreation and social hierarchy. From the spiritual perspective, the ultimate intention of evolution is more than just fulfilling basic survival needs. This can be seen by the fact that the problems and risks presented by our focus on material evolution now outweigh the benefits because our drive to expand, compete, conquer and succeed seem to be taking us toward the extinction of the planet and the human race as a species. Evolution is now heading into a new phase which can be called survival of the most spiritual. The levels of stress and stress-related illness have become so high that success now needs to be seen in terms of quality of life, self-knowledge and the ability to live in cooperation and community.

Some neurological research supports this through the changes observed in the brain structure of meditators. Research has shown that meditators’ brains lose less gray matter with aging (UCLA Florian Kurth). Research also found that meditation increases the cortical thickness of the hippocampus related to regulation of emotion while decreasing the cell volume in the amygdala which is related to the fight or flight response. In the traditional model of survival of the fittest, this could be a disadvantage, but in an environment in which the true threat is chronic stress and not the saber-toothed tiger, it becomes an advantage.

It was also found that these changes in the brain are associated with improved mood and well-being, which in a stressful environment, promotes not only health but also success in any area of activity.  Meditation also improves concentration and attention, essential skills for success and achievement in any area (Michael D. Mrazek). Additionally, a study found that meditators live longer and have a much lower risk of heart disease and cancer.  These benefits are not limited to meditation but are also true of those who practice any type of spirituality. A study from Duke University showed that for those with any form of spiritual support, rates of serious illness can be up to 40% less. (Harold G. Koenig, M.D)

These studies point to the possibility that the future of evolution, traditionally understood as survival of the fittest, may, in the modern context, mean survival of the healthiest, which, can be translated as those best able to cope with stress. As we have seen, spirituality is one of the best supports for coping with stress.

Spirituality also instills a sense of oneness with creation and a sense of respect for and unity with the natural world. Therefore, if evolution takes us to greater levels of success as a species, spirituality may now be its truest expression and perhaps the only solution for the future of our planet and humanity. 

 Reflection: Is there any other alternative for the evolution of the human species if not through recognition of our inherent wholeness in oneness with all of creation?

Joseph Le Page
Integrative Yoga Therapy

 Get to Know: Mudras for Healing and Transformation

 

 

International Yoga Day is on its way…

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International Yoga Day, made official by the UN in 2014, aims to raise awareness about the benefits of Yoga. The date is celebrated around the world, with the idea of ​​promoting better global health.

To celebrate it, we have prepared a SUPER SPECIAL OFFER so that you can expand your knowledge about Yoga and evolve in your practices:

🤩 YOGA TOOLBOX for Teachers and Studentes with special discount price

*Use the coupon “Yogaday”.

👉 Offer valid until June 21st!! 👈

Click and get your special discount!

Yoga Toolbox for Teachers and Students

The Universe of Mudras – Part I

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Mudras are gestures of the hands, face and body that promote physical health, psychological balance and spiritual awakening. The Sanskrit word mudra, which is pronounced “mudraa” with the emphasis on the final “a,” can be translated as “gesture, seal, attitude or signature.” Mudras are gestures that evoke psychological and spiritual attitudes, each with its own specific quality or unique signature. The word mudra is derived from two Sanskrit root words: mud, which means “delight, pleasure or enchantment,” and rati, which means “to bring forth.” Mudras therefore bring forth our own inherent delight and enchantment, which are always present and waiting to be awakened.

The use of mudras is most strongly identified with Indian spiritual traditions in which they have been used for more than two thousand years. However, mudras are also found in various religious traditions around the world, including Christianity, where Christ is often depicted using hand gestures. Some mudras are almost universal, and one of the most easily recognized is the prayer position in which the hands are placed together in front of the heart as a symbol of reverence and devotion. Within the Indian spiritual tradition, this gesture is called Anjali mudra.

Origin and Evolution of Mudras

Gestures of the hands, face and body are part of our everyday body language. When the arms are crossed in front of the chest, it sends a message of defensiveness. When the head hangs forward, it may send a message of sadness. Clenched fists are often a sign of anger. Touching the tips of the fingers together suggests a pensive mood and raised eyebrows can show surprise or disbelief. These gestures are a non-verbal language that, often unconsciously, communicates moods, intentions and attitudes.

When gestures of the hands, face or body are consciously used to evoke psychological or spiritual attitudes, they are called mudras. Subtle qualities, such as unity and limitlessness which cannot easily be expressed within the confines of language, find full expression through the use of mudras. In Shamanism (one of the earliest forms of spirituality) sound, movement, and gestures of the hands, face and body are used to invoke the deeper sacred energies of the universe. The shaman transmits these energies through rituals that include the use of gestures to support health, healing and spiritual connection. Various forms of Shamanism are found around the globe, but in India, the impulse to unite with the sacred source of creation evolved into an in-depth science, with the practice of mudras as one of its main expressions.

The rishis, the great sages of ancient India, explored states of deep spiritual union through meditation. Mudras arose naturally as an expression of these meditative states. They were then employed to call forth these meditative experiences, thereby allowing the experiences to be shared with their initiated disciples. The ultimate wisdom revealed during the meditative experiences of the ancient seers is one of unity beyond all dualities. The journey toward unity encompasses a wide range of spiritual qualities, such as discernment, limitlessness, wholeness and compassion. Mudras are vehicles to awaken these individual qualities, leading us toward a global vision of unity.

Each of the deities within Indian art and sculpture embodies a specific spiritual quality. Many of these deities are depicted holding mudras that reflect and communicate these qualities. The many statues and images showing the deities holding mudras highlights their important role within the development of spirituality on the Indian subcontinent. Among the oldest of these images are statues and paintings of the Buddha from approximately 2,000 years ago in the Ellora and Ajanta caves in India.

During the period of Tantra in India, ranging from the fifth to the fifteenth centuries, the use of mudras evolved into the fully developed form we know today. In Tantra, the body is seen as a sacred sanctuary of spirit, a microcosm of the Divine. The transformation of the physical body into a temple of spirit occurs through the performance of elaborate rituals that make use of sacred sounds called mantras, sacred geometrical forms called yantras, and the extensive use of mudras.

Beginning in the eleventh century, the body-oriented approach of Tantra gave birth to the science of Hatha Yoga. This approach to Yoga uses the physical body as a primary vehicle for spiritual development, leading to liberation. The texts of the Hatha Yoga tradition outline the practices of Yoga within a framework of stages or limbs, which include mudra. The importance given to mudras within these texts is highlighted in numerous sutras, including the following from the seventeenth century Hatha Yoga text, the Gheranda Samhita (sutra 100):

“What more shall I tell thee? There is nothing in this world like mudras for giving quick success (along the spiritual path).”

The importance given to mudras in iconography, Tantric ritual, and the texts of Hatha Yoga demonstrates the key role they have played within the overall evolution of Indian spirituality.

Discover more in the Mudra Book!

Joseph Le Page hosts the Ayurveda and Yoga Healing Retreat in South Brazil

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From March 2nd to 9th, 2024, Joseph Le Page, Maria Mendola and the Enchated Mountain team invite you for the Ayurveda and Yoga Healing Retreat. This retreat offers you a full week of healing with Ayurvedic treatments, Yoga classes with a focus on healing all facets of your being, nourishing and delicious vegetarian and/or vegan meals and walks along some of the world’s most beautiful coastline.

The site for your retreat is Enchanted Mountain Center, one of the largest Yoga retreat centers in South America. The accommodations are comfortable and there is a natural pool fed by a freshwater spring on the premises. The center has its own Ayurvedic spa offering a complete range of ayurvedic massage and other treatments. Enchanted Mountain is located on one-hundred acres of tropical rainforest with over two hundred varieties of birds including toucans and the beautifully colored surucuá.

The center is in Garopaba, in the south of Brazil, home to ten of Brazil’s most beautiful beaches and mountains draped in rainforest. Your host for the healing retreat is Joseph Le Page, founder of Integrative Yoga Therapy, one of the pioneers in the Yoga Therapy field.

Joseph, along with Maria Shamas, and the English – speaking Enchanted Mountain team, will offer daily healing yoga classes as well as pranayama, meditation, Yoga nidra and restorative Yoga. Each day will offer healing experiences for a specific facet of you being, including healing the physical body, healing the chakras, healing the mind and emotions, and healing into a deeper connection with our spiritual being.

Ayurvedic treatments are included in your retreat – one Shirodhara treatment and two Ayurvedic Massages. You can book additional treatments for your leisure time. You will also experience three walking trips to some of the world’s most beautiful coastlines and have time to lounge on pristine uncrowded beaches as well as secluded waterfalls.

 

Learn more and enjoy the coupon Brazil2024 with a special dicount until Feb. 15th

More info at: iytbr@fastmail.com

How Yoga Practice Can Help Smokers Quit

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Smoking is a habit that is inextricably linked with one’s emotions, which is why many refer to it as a comfort craving. When the mind feels restless, uneasy, or anxious, reaching for a cigarette stick can be a form of self-soothing, so when the habit turns into an addiction, it isn’t easy to break. However, there’s one activity that isn’t usually top of the list when it comes to smoking cessation but has proven effective as a helpful way to quit smoking: yoga.

Because of the practice’s inherently grounding nature, one can form a physical, mental, and emotional connection with the self that is conducive to recovery. According to the American Osteopathic Association, regular yoga practice can have positive effects on mental clarity, chronic stress patterns, and relaxation of the mind. The benefits of quitting smoking are well-documented, from improved lung capacity and blood circulation to a stronger immune system and lowered risk of cancers, heart conditions, and respiratory problems. But the journey to quitting isn’t linear, and because it affects both the mind and body, smoking cessation should be approached holistically.

Simply getting rid of cigarettes isn’t enough, especially since nicotine stays in your system for at least three days after use. Nicotine tests may detect the byproduct cotinine from hair, saliva, or urine, which typically covers the past three days. You may also need to take a nicotine test to comply with specific smoking cessation programs – you can learn more here on Prilla. If you’re preparing to go on a smoking cessation journey, it’s important to begin easing up as soon as possible. Introducing mindfulness practices like yoga, which involve body awareness, can train the mind to keep cravings at bay.

Harnessing yoga to stop smoking

No mumbo-jumbo here: there’s scientific evidence to prove that yoga is positively linked with quitting smoking. In one study of 30 adult daily smokers, researchers observed a 12.55% reduction in cigarette cravings after a half-hour session of yoga led by a certified Hatha yoga instructor. There’s even evidence that yoga is significantly better than other wellness-centered methods in achieving the goal of smoking cessation.

Another randomized clinical trial revealed that participants in a twice- weekly Iyengar Yoga class had 37% greater odds of achieving abstinence from smoking compared to a control group who attended general wellness classes. There are specific yoga poses one can try to open up the lungs and encourage ease of breathing. The bridge pose Setu Bandhasana takes your hips high into the air and stretches various parts of the body, improving oxygen circulation.

On the other hand, the alternate nostril breathing technique, Nadi Shodhana, is said to clear blocked energy channels and help smokers become more aware of any breathing problems they may have. Yoga-based alternate breathing for one month significantly improved cardiorespiratory parameters for 100 healthy young adults.

Challenges and Tips for Freshly Graduated Yoga Teachers

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The Universe of Yoga, its challenges and opportunities for those who seek to earn a living from this millennial philosophy

Starting a career as a yoga teacher can be challenging. From security to putting into practice everything you’ve learned, to financial sustainability. In this article, you will find tips and explore the trends of the universe of Yoga, in addition to meeting Bárbara and Amalia, two Yoga instructors who share a little bit about their journeys. Their perspectives are interesting because Amalia has been a Yoga teacher for 20 years while Barbara is a new graduate.

Challenges of new Yoga teachers

The Key to Yoga Teacher Self-Confidence: Practice and Everything Will Come

It is normal to feel insecure when teaching at first. Sometimes, all you need to do is remember that your background has given you the skills you need, and trust in yourself. At other times, it is necessary to have adequate support, your “bibles” where you can find reliable and accurate information whenever necessary. 

But the main thing, according to Yoga teacher Amalia Iatarola Furtado, with 20 years of experience, is practice. “I had always had a very deep and regular Yoga practice when I became a teacher. In this respect, it was easy to start teaching, as I had a great base. When you are familiar with Yoga, you finish your training and the paths open up, things happen. You need to have a long-term personal practice”, says the instructor, who took her first Yoga training in 2003.

There are also those people who seek Yoga training to increase their overall knowledge of Yoga, and life calls them to become teachers. This was the case of Barbara Viegas da Silveira, who graduated in 2021. “When I did my training, my intention was not really to be an instructor. It turned out that this happened naturally, due to the directions my life took. I did not imagine myself teaching Yoga, but when I gave my first class, still in training, I realized how fulfilling it was to share my truth and perception of Yoga,” she says.

“My first classes were challenging. It was a mixture of fear, anxiety and nervousness, first because I was doing something new and second because I didn’t know if I would be able to reach people the way I wanted. I was afraid to make adjustments on the students, or to offer techniques beyond the level of the audience I had. I think that was my biggest challenge, knowing how to modify the class according to the needs of my group.” 

“There was only one way for me to overcome my fears and challenges: giving lots of classes. I carefully observed all of the fears and emotions that came up while teaching, and took every opportunity to overcome the fears and strengthen the positive points of each class. Anyway, the main tip is: practice regularly, hone your skills and remember that experience is the best teacher. When you are in the position of a practitioner, you understand the student’s universe better.”

How to build a base of Yoga students?

Another challenge at the beginning of a Yoga teacher’s career is to consolidate their student base. Therefore, it is necessary to act on different fronts, such as marketing, partnerships and social media. “I believe that when we are living our Dharma, magic happens. In my life, everything happened through word of mouth, because when I graduated, social media on the internet didn’t exist yet. And while the times have changed dramatically, and social media is everywhere, I believe that word of mouth is still the strongest marketing”, jokes teacher Amália.

Tips: Invest time in personal marketing, promoting yourself on social media, handing out flyers, and even offering free classes to gain visibility. Take every opportunity to share your knowledge and show your passion for yoga. Remember that your students are your biggest business card. If they are happy and satisfied with their classes, they will certainly invite others to try it out.

Can being a Yoga teacher be financially sustainable?

The financial aspect can also be a challenge. It’s important to establish a fair pricing structure that reflects your experience level and the demands of the local market, considering offering class packages or discounts to attract more students. Teacher for 20 years, Amália believes that by aligning herself with the philosophy of Yoga, the paths open to financial prosperity. “I always generated income with Yoga, but when Yoga really became my life, not just as a profession, but as a path and journey, abundance came to me naturally.”

New yoga teacher Bárbara began her career in a completely different environment, post-COVID, with a completely different set of challenges. Almost from the beginning of her Yoga teacher career, she had to learn to give classes online, involving different fears and different challenges, but her persistence has paid ooo. “Today my income is divided into Yoga and other services. I feel that living 100% from Yoga is challenging, but it is very possible! It takes great dedication, as in everything in life, and online is a great tool for that, being able to connect with people who are in different places”, she says.

Material tips to prepare your Yoga class

Indicated by the instructors, we list here the best materials to prepare your Yoga class, gathering knowledge at the physical, subtle, mental, emotional and spiritual levels.

Yoga Toolbox for Teachers and Students

“I was blown away by the depth of the material. The Yoga Toolbox is a precious, valuable material, with an absurd amount of knowledge”, says Amália.

Asana and Mudra  Card Decks

“In the beginning, I used decks a lot. I took the cards to class to help me remember the sequences. I began planning my classes using the Yoga Toolbox and then moved on to the decks. Today, I use the Toolbox a lot for specific questions, about variations, a muscle group or some benefit or contraindication of an asana”, says Barbara.

 

The History of Yoga – Part III

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