Practitioner Q & A

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Improving metabolism

August - 2006

I am a yoga teacher and a student of yoga. Perhaps you can help me and my students. Recently I heard about the yogic practice of Charan Jaap, the Kundalini Yoga form of walking that can improve metabolism. I have not come across this anywhere before. Could you please tell me how it's done? Thank you for your kind attention. From Dubai

Charan means feet and Jaap means repetition. The ancient yogic practice of Charan Jaap is to walk in rhythm with repetition of mantra or sound. For example, repeating Sat as you step with your left foot and Nam as you step with your right foot. This has the effect of regulating breath in a walking meditation. The book, Breathwalk by Yogi Bhajan and Gurucharn Singh Khalsa describes a variety of applications of Charan Jaap. In addition, there is some preliminary research on the effectiveness on Charan Jaap on improving metabolism, raising energy and elevating mood. From a yogic perspective, the combination of mantra and movement create this effect. Begin a practice of Charan Jaap and let me know how you do.

Contraindications for people with hypertension

July - 2006

My question regards contraindications for people with hypertension. Many of my yoga students have hypertension and I have questions about their practice. If inversion postures are to be avoided, does that include wheel and camel? Can you tell me the specific do's and don'ts? Thanks for clarifying these finer points. From Seattle

If a student has been told by their physician that they have high blood pressure, or hypertension, and the student is not on medication, then they would want to avoid practicing inversions, including wheel pose and camel. In addition, they would avoid breath of fire. They can practice kriyas where breath of fire is instructed, simply they would breathe long and deep. If the student's blood pressure is now normal through medication, they may practice Kundalini Yoga without restrictions. As long as it remains in normal range, they may practice the yoga as would a person who has normal blood pressure. Introduce the kriyas and breath of fire as if instructing a new student until they can build to regular capacity. Of course you would continue to observe them just as you would any other student. Please advise any student with hypertension to stay in touch with their physician so blood pressure continues to be monitored.

Yoga for multiple sclerosis

March - 2006

We met in Stockholm at the Institute for Medicine and Yoga. I have a close friend who was diagnosed with multiple sclerosis seven years ago. I would like to offer some yoga she can do. I would be most grateful if you could help me with any suggestions. Kind regards, From Sweden

Multiple sclerosis presents in different ways at different times in the course of the illness. What is your friend’s current condition, her capabilities, endurance, range of motion? Knowing this will help you determine what to teach her. In general, nervous system support through the breathing and movement techniques of Kundalini Yoga can be quite helpful. Your friend can practice segmented breathing techniques (such as 4 part inhalation, 1 part exhalation) as a good preparation for eventual practice of the one-minute breath (20 seconds to inhale, 20 seconds to hold, 20 seconds to exhale). Breathing techniques strengthen the nervous system from the inside out. When she builds up to the one-minute breath, it would be good for her to practice this 31 minutes per day. She can do this the rest of her life. In addition to feeding her nervous system, this will help her to address the emotional aspects of living with MS. Depending on her current condition, you can instruct her in a kriya appropriate to her ability that strengthens the nervous system and builds overall vitality and endurance. Teach her to chant and to meditate using mudras in order to effect the brain and nervous system. It would be helpful for her to give herself an honest 31 minutes a day of quiet time where she is alone, not working, not busy, not on email or messaging. Simple quiet time, perhaps in nature. In addition, there is much evidence of the effectiveness of evening primrose oil as a dietary supplement for people with MS. Please let me know how she is doing in about 4 months. May Guru Ram Das ever bless you for your service.

Dealing with Hepatitis C

February - 2006

I have recently been diagnosed with hepatitis C, which I have probably had for 30 years. I now know that I have a moderate level of liver damage from the disease and am trying to decide whether to do the standard interferon/combo treatment or try some alternative treatments.  My question is, what would be good to specifically address side affects of the treatment, including nausea, fatigue, joint pain, possibly diabetes and immune deficiencies? I am not looking for a cure from yoga, but a way to be the most healthy I can be, tolerate the treatment and live as long as I can with the disease. Sincerely, From Scotland

Because people with Hepatitis C each have different needs and are in different health conditions at the time they begin treatment, we do not offer specific guidance to an individual's personal case in a website Q & A. We can speak generally, however. Please consult your healthcare practitioner before practicing any form of exercise or making modifications in your diet. There are a few things you may want to do to assist your immune system to better counteract the virus, including eating a diet rich in prana foods (green vegies, food served fresh) and avoiding processed foods, tobacco, alcohol and caffeine. Other people we know undergoing interferon treatment for hepatitis C find that eating this way balances glucose and reduces or prevents some side effects of interferon treatment such as nausea and fatigue. They also find that taking an anti-oxidant supplement and homeopathic remedies specific to their condition is helpful. Practice the one minute breath, (20 seconds to inhale, 20 seconds to hold, 20 seconds to exhale) building up to 62 minutes a day all at once or broken into 2 31 minute sessions), to both ease pain, fatigue and nausea that may arise from treatment and to support your immune system with increased oxygen. Viruses do not thrive in a high oxygen environment. Most are anaerobic and do not replicate well in a blood stream rich with O2. The practice of this breath has the added benefit of overcoming depression and anger and building endurance. It also brings the subtle gift of deepening intuition. If you are comfortable doing so, walk at least 11 minutes a day, while chanting sat nam on left foot and wahe guru on right foot for circulation, energy and mood. It is my prayer this brings you what you need. Give it at least 3 months practice and let me know how you are doing. May Guru Ram Das ever bless and protect you.

Yoga for a child with diabetes

November - 2005

Thanks for your advice on a family friend who has asked me to teach yoga to their son, who has diabetes. What can we offer?

First, keep in mind that while we do teach yoga to someone who has an illness, we do not teach yoga for the treatment of any disease. The practice of yoga and meditation can help reduce stress, increase self-efficacy, benefit overall well being, which can affect the person's experience of the condition. (such as reducing symptoms and side effects of treatment) This is important, because it addresses the expectations of the parents and the person with the diagnosis. Before we do any selection of which yoga to teach the son, we need to know a few things. What is the son’s age? What is his diagnosis (type 1 or 2) and current treatment? What is the son's personal experience of diabetes? How does it affect his energy, mood, and activities? What are his feelings about having diabetes? (Does he resent it? Does he feel different from his friends? Does he feel support or is there conflict with his family about his condition? Does he feel confident he can take care of himself?) What is the son's interest in yoga and meditation, or is this another thing his parents are making him do because he has diabetes? What is the son willing to do to benefit his health? The answers to these questions will guide what yoga and meditations you instruct. Keep in mind that children under the age of twelve are not taught Kundalini Yoga kriyas. Often there are family dynamics that effect the situation. For this reason, we always include the person's family and friends in the classes. Sometimes they are in the same class, other times they are in a class specific to family members to help them address the stress and distress of illness in the family and to meet their own needs to relax and restore themselves. Assess the situation to determine which is better for this family. Adult participants in our Kundalini Yoga and diabetes classes have gotten excellent results both physically (better self-management of glucose levels) and psychologically (less anger, anxiety and depression, greater self-efficacy) on standardized scales. Hope this gets you started. Let me hear from you in about 40 days.

Teaching for asthma

September - 2005

For some reason there are more and more students with asthma coming to the classes I teach. How do I approach this?

As you know, we do not teach yoga to the condition or diagnosis, but to the person with the condition. You’ll need to know a little bit about your students and how each one is experiencing the condition, so you can select what practice may be beneficial. The first thing you need to do is assess the current state. What are the student’s strengths and limitations? What is the current breathing rhythm, pace and depth? What areas of the body move when the student breathes, and which do not? Under what circumstances does the asthma show up? What are the conditions when it is better? Worse? What is the student’s general emotional state?What is the emotional state when the asthma is better? Worse? Has your student previously practiced any form of yoga, or are they new to the practice? It is our experience that many people with asthma have unconscious anxiety and have developed a stress response breathing pattern with distinct places that are open and places that are restricted in breathing. Often the breath is shallow and rapid. Generally we approach this with instruction in the basic yogic breath, long deep breathing, beginning from below the belly button, up to the sinuses and cranium. Notice what happens as the student practices this. This breath provides information as well as being an effective intervention. You can answer some of the above questions by observing and the student can deepen breath capacity and relieve tension, anxiety and start to break long-standing stress response patterns. Basic segmented breathing such as a 4-part inhalation, 2-part exhalation is helpful in building control and depth of breath. Your student can practice Long Deep Breathing and segmented breathing in 3-7 minute sets 2-3 times per day and as needed to build skill and relieve symptoms. Depending on results of your assessment, specific yogic techniques and kryias can be employed to assist each student in opening the constricted areas of breathing. Let me know what you discover, and we can then take the next step.

What to do if you are working on computer all day

May - 2005

In my job I sit at a computer all day and crunch data. At the end of the day I feel more tired than if I had worked in construction. Any suggestions?

Even though the use of computers came centuries after the advent of yoga, there are some yogic suggestions for addressing the physical effects of sitting at a computer. Those of us who work at a computer need to take several breaks during the day to go outside, look at the sky, take a walk around the building, and breathe some fresh air. Stretch your body often at work and restore your magnetic field with some powerful pranayam. Before going back to the computer, wash your face, hands and forearms with cold water and palm your eyes to rest them. Drink plenty of fluids (water, juice, soup) throughout the day. Avoid sodas and caffeine. Happy crunching.

Yoga and menopause symptoms

September - 2004

My mom is having a heck of a time with menopause symptoms. She was on traditional hormone replacement therapy and stopped recently because she is concerned about side effects. Anything yogically you can recommend? From a yoga teacher in Paris

Is your mom currently under a doctor's care? Often just stopping the hormones leads to the outcome she is experiencing. What some women who want to transition from HRT do is first build natural hormones slowly then incrementally withdraw from the synthetic hormones, under her physician's guidance. Usually this approach has less discomfort. Since your mother has already stopped, if she finds she is too uncomfortable, she may want to go on them again until she feels stabilized. Then she can begin a transition. Another option is she can build the natural source now, without going back to the old method first. This would mean some continued discomfort until her hormones are stable. The decision on which approach to take is up to her, in consultation with her doctor. There are many options when using a natural hormone approach, including herbal, nutritional, and homeopathic. It is helpful to have the blood tested for hormone levels first. What is needed by one woman is not necessarily needed by another. For this reason we do not spell out a precise program for here. Your mother would benefit from working with someone she can meet with in person and who can assist in selecting the program best suited to her individual needs. Yogically, it is recommended that a peri menopausal or menopausal woman exercise to the point of sweating each day, with emphasis on weight bearing exercise such as walking or strength training. She can also do kriyas for the liver (important in estrogen utilization) and adrenals (important in making estrogen even when the ovaries reduce or stop estrogen production) She needs to keep all her glandular functions going well, since they all work in concert. For example, there is research evidence which suggests that an under functioning thyroid inhibits the utilization of calcium in the bones, contributing to menopausal bone loss. Of course, a healthy diet, avoidance of caffeine, sugar, tobacco, and alcohol all help. Hope this helps in getting your mother feeling herself again.

Teaching to students living with HIV

March - 2004

Recently I was invited to present a class in Kundalini Yoga at an HIV/AIDs conference. The class will likely include men and women living with HIV and health care providers. My training is in teaching yoga to healthy people. What can I offer this group?

Give them what they need most: gentle, rhythmic, targeted movement for lymphatic circulation and increasing breath capacity, a lengthy deep relaxation, and a meditation to build self-efficacy. You may want to teach the Kriya for Lungs, Magnetic Field and Deep Meditation from the Sadhana Guidelines Manual. The movements are excellent for the lymphatic system, clearing lungs to deepen breath capacity, and can be done sitting in a chair for those folks not comfortable on the floor. The first key to assist the people in your HIV/AIDS conference class is to raise spirit, increase vitality, build cherdi kala. We use breath, simple movement and meditation to do this. Why? Because without sufficient vitality, who can face anything? We want them to have what they need to address what they have to address over the long haul successfully. Each HIV positive person has different things to address (opportunistic infections, toxicity, lymphatic circulation, side effects of treatment, neuropathy, depression, fear, uncertainty, lack of social support, etc.) In your brief time with them, focus on what they all need in common: Prana. The second key? Self efficacy: the belief that what you do makes a difference. There is research by Robert Ramian of Columbia University in NY and George Solomon of UCLA that supports that this belief is a key indicator of long term non-progressors and long term survivors of HIV disease. I did my doctoral research on the question, "Does meditation practice improve self efficacy for people who are HIV positive" Short answer, yes. By the way, Sat Nam is an immune system sound. Teach it in any or many of the variations you know. Also, keep in mind that HIV is an anaerobic virus. It thrives in low oxygen environment. Increase oxygen in blood, in lymph, in the system and the virus has less capacity to replicate. Keep them breathing, deeply and keep them relaxed and with a deep connection to their real self. By Guru's grace, you will provide them with important concepts, tools they can use, and a renewed confidence in their ability to get and stay well. May they have the inspiration to practice and teach others what they learned from you. Bless you.

Practicing breath of fire for people with high blood pressure

February - 2004

I am a yoga teacher and I have an urgent question: What about practicing breath of fire for people with high blood pressure? Can they still do it? What do the student and the teacher have to observe? I would be most grateful if you could give me an answer to this question soon! Thank you so much in advance. Have a wonderful and blessed year 2004. Sat Nam.

Is the person cleared for exercise by their doctor? Generally, it is advisable to moderate or refrain from Breath of Fire if there is high blood pressure. (Also, refrain from inversion postures such as shoulder stand) High blood pressure is sometimes called "the silent killer" because there are usually no apparent symptoms. So, as an instructor, there is not much to watch for to indicate the effects of a posture or breath on blood pressure. The obvious things such as skin color (is the person getting too red?) are not adequate. Simply you must pace and guide the person. The student can practice long deep breathing for an exercise in a kriya that calls for Breath of Fire. In a group class, if the kriya calls for an inverted posture, the student with high blood pressure can simply sit and breathe long and deep during the time the others are doing the inverted posture. Yogi Bhajan has specifically told us not to create modifications for postures in a kriya (as is a common practice among Hatha yoga teachers.) The sitting and breathing while others continue the kriya is his recommendation. The student can rejoin the kriya at the next posture in the series that is suitable for them to practice. If the student is doing a personal practice, they would not choose a kriya with exercises they cannot do or that are contraindicated for their health condition. You can help them select a kriya that meets their needs. A meditation practice of segmented breathing such as 8 parts inhalation, 8 parts exhalation, has clinically resulted in the effect of lowering blood pressure during and immediately following the time of practice. Students for whom it is indicated, can build up to a 12 part segmented breath. There is a Kundalini Yoga meditation which uses this method. Currently, there are several scientific studies that show short and long term benefits of meditation practice in general on reducing blood pressure. In addition, my students report that their blood pressure is reduced from continued practice of segmented breathing. As always, have the student check with their physician, and continue to have regular checkups to monitor their health condition.

Falling asleep and staying asleep

December - 2003

Dear folks at the Guru Ram Das Center, Lately I have been having a rough go of getting asleep and staying that way until it is time to get up. Sometimes it takes hours to fall asleep, and then I wake up an hour later. Any suggestions?

You have already seen an MD or other health care practitioner about this, haven't you? We want to rule out or address any physical causes such as sleep apnea or hormonal adjustments due to menopause. If you find no health related reasons for the sleeplessness, the yogic approach may be of help. From a yogic perspective, the inability to sleep properly is because the person has either too much physical energy or too much mental energy. For too much physical energy, exercise during the day. If you still are restless when it is time to sleep, get out of bed and do some Kundalini Yoga, perhaps a brief, yet vigorous kriya. Then do your deep relaxation in bed, with eyes closed and breathing deeply. If there is too much mental energy, try practicing Shabad Kriya for 11 minutes and then lie in bed on your right side. You can gently block your right nostril with your arm or pillow. This leaves you breathing through the left nostril naturally and without effort. Soon you should be deep asleep. Sat Bir Singh Khalsa, Ph.D., a medical researcher at Harvard University, is currently conducting research on the effects of Shabad Kriya on insomnia. His results are not yet final, but preliminary evidence indicates that practicing this meditation provides significantly positive results. Hope it does for you, too. Shabad Kriya: 1. Sit in easy pose. Your hands are relaxed and resting in your lap, left is over the right, with both palms facing up. Your eyes are 1/10th open and focused at the tip of your nose. 2. Inhale in 4 parts, mentally repeating SA-TA-NA-MA and then hold the breath as you repeat the mantra 4 times silently. Exhale in 2 parts, mentally chanting WAHE GURU. 3. Repeat for 3-11 minutes.

Yogic approach to Osteoporosis

October - 2003

What can I do yogically to address osteoporosis? I'm noticing this yogini is starting to show some signs of aging.

Calcium and the other minerals needed for bone density move in and out of bone from and into the blood all the time. What is needed to prevent and reverse osteoporosis are: * adequate mineral supply (calcium, magnesium, trace minerals). Take a full nutrient calcium supplement that you can assimilate easily. Jarrow Formulas Bone-Up is a well recognized brand. * weight bearing exercise such as walking, strength training with weights, yoga. * enough estrogen to keep the minerals in the bones. Estrogen levels can be kept sufficient for maintaining bone density even in our pre-menopausal, peri-menopausal and finally menopausal bodies by keeping a healthy response to stress, (this protects the functioning of adrenals and ovaries, both of which continue to make estrogen at low levels past menopause) and keeping a healthy liver (which processes and uptakes the estrogen in the blood). Natural estrogen sources such as wild yam are also useful. Weight bearing poses will assist the body in the uptake and utilization of calcium into the bone. Any of the jumping exercises (have you noticed that the kriyas specified for women often include these? Check out the KWTC manuals, the yoga manuals, Yoga for Youth & Joy and The Inner Workout), archer pose and bound lotus all benefit calcium uptake (according to the yogis--no science to back this up just yet) The ancient yoga method called Charn Jaap--walking with synchronized breath and mantra--is excellent as well. You may know this as Breathwalk. See your doctor to get your thyroid checked. There is evidence that an underactive thyroid inhibits your body's ability to absorb calcium. Also, get a base-line bone density test, and follow-up with another test in the time duration your doctor recommends. This second test will indicate if your new health behaviors are moving you in the direction you want to go.Hope this helps. Please let me know how this goes for you.

Recommendations for a yoga student with Lupus

April - 2003

I have a yoga student with lupus. What recommendations do you have for someone with this condition?

Although I have not read or heard anything from Yogi Bhajan directly about Lupus, it is generally considered a heat condition in Chinese medicine and Auryvedic traditions. Because of this, a person with this condition may benefit from the practice of the one minute breath. This reduces heat and inner anger and has the effect of reducing symptoms in many of the Lupus students I have instructed. Since each person is different, even with the same diagnosis, you would need to assess your student before selecting a yogic method for them. For example, some people with lupus better respond to long deep breathing through the left nostril, or by the practice of sitali breath. The main issue here is cooling. Select what method best suits your student at any given time and avoid yogic techniques that increase heat in the body, such as Breath of Fire.

Carpal tunnel syndrome

January - 2003

Sat Nam, I have a student who has temporarily stopped practicing yoga because he has carpel tunnel syndrome and is worried that the yoga will aggravate his situation. I believe the practice of yoga would help him, but need to be able to guide him in terms of what he should be doing, and what he shouldn't be doing. Would you have any suggestions that I could pass along to him?

As you understand from your own teaching of Kundalini Yoga, each yoga student is unique. Before selecting particular yoga for a student, we need to know more about the student, not only what the diagnosis is. General information for a specific condition may not match the needs of your student. With this in mind, following is general information regarding the practice of yoga for people with Carpal Tunnel Syndrome. Carpal tunnel syndrome is a condition that is part of a category of conditions called Repetitive Strain Injuries, or RSI. It is my experience--and there is some limited research--that shows that the practice of yoga can benefit recovery from Carpal Tunnel Syndrome. Neuromuscular health depends on a balance of activity and restoration and the regular practice of yoga and meditation can help an individual internalize the value of rest from activity. This is a life long lesson and is necessary to not only help heal the CTS, but to avoid recurrence. Of course, you would offer instruction in kriyas that do not have weight bearing postures on the hands and wrists and on the shoulders. (avoid bridge pose, for example) The selection you offer must keep in mind that you want to safely stretch and strengthen these areas, not stress them. Hope this general information serves your needs as a yoga teacher.

Comment on the use of psychedelics with the terminally ill

July - 2005

As a graduate student in psychology, I have read several articles on the use of psychedelics with the terminally ill. What are your thoughts on this approach?

As a teacher of Kundalini Yoga and a trainer of teachers, we use the methods taught in our tradition to address the needs of people who are facing death. Typically these include yogic methods for relief of physical pain, increasing vitality and endurance, reducing anxiety and depression and opening to calm, well being, and a sense of deep meaning and peace. We believe it is important to remain alert, in the present, and aware of one's self in the vast experience of life at the point of death. It is our experience that the closeness of death itself can open one into extraordinary states and that the meditation methods of Kundalini Yoga support the person in this process. For these reasons we do not explore psychedelics or any other drugs, except prescribed medicine for pain relief and treatment of a medical condition. Many blessings to you in your studies and on your life journey.

Life accelerating? What's going on?

March - 2005

Does it seem that life is accelerating at a kazillion times per second and that people are just going nuts all over? Last week I had to bring my friend to a psychiatric hospital, people at work are having full out snit fits for no reason, and some of my family members are anxious, depressed and seemingly always in crisis. What is going on?

You are attracting people in critical situations and what is that about? The transition we are undergoing as a planet is discombobulating just about everybody, and those without a spiritual anchor are having a more difficult time of it and seek those with a spiritual anchor for balance, stability, clarity and direction until they can develop their own. We have to deepen our relationship to Infinity---a lot--and serve in whatever capacity is within us at any given time. Ask yourself honestly, isn’t that what you were born to do, the reason you came onto the planet when you did? Yes? Calm down about it and enjoy the ride. Keep your personal practice strong, take good care of yourself and assist others in ways you can. Let your mind align with your soul, and relax, so you can respond clearly. While it is our blessing to serve, it is not our job to rescue or change other people. Many people are deciding on a soul level whether or not to even stay on the planet during this transition and may leave through illness, accident or suicide. Remember it is ok to refer people to health professionals, as you did with your friend who needed psychiatric care. Even when helping another, we don’t have to do everything ourselves. The Five Sutras of the Aquarian Age are quite helpful as a guide during this transition: 1. Understand through compassion, or you will misunderstand the times. 2. There is a way through every block. 3. Vibrate the Cosmos, and Cosmos will clear the path. 4. When time is on you, start, and time will be off you. 5. Be enlightened the other human being is you. These provide a healthy way to view the times and to build a relationship with the Unknown. May you be ever blessed for your service.

Yoga classes at a psychiatric day care facility

November - 2004

Recently an opportunity to teach yoga classes at a psychiatric day care facility came my way. The patients are mostly people with depressive disorders, though some have other conditions. The psychiatrist in charge says he has had good experiences with the patients practicing yoga and would like me to start as soon as possible. Most students will need to be in chairs. Should the class be primarily meditation? What suggestions can you offer? From Atlanta.

Kindly check with the psychiatrist before beginning the classes to identify which patients are on anti depressants and what other medications they may be taking. Reviewing their history will help you determine who would be good candidates for the class. As much as you can, for their benefit, make the class membership as homogeneous as possible. People who have a history of psychosis, schizophrenia or obsessive compulsive disorder, for example, often require their yoga class be instructed differently than people with clinical depression. Also, the medication needs of participants may change due to the effects of the yoga and meditation and some will need to be monitored by the prescribing physician so adjustments can be made appropriately. Do offer a kriya in addition to meditation. Depression can imprint itself in the physical body (not just in neurochemicals) and for a more complete recovery the body needs to move. The kriya for Preparation for Deep Meditation from Sadhana Guidelines manual can be done from a chair and includes movements that yogis say release anger, sadness and fear from the body and open the pranic body, all helpful for overcoming depression and maintaining recovery. It is simple to learn and can create the change that is helpful. It works the spine in such a way that if you wanted to include 1-3 minutes of Sat Kriya at the end (depending on the ability of your students), they would be prepared. The practice of a pranayam is important in building vitality and giving the mind some juice to run on. Though not the only factor, building pranic capacity is essential to overcoming depression. The Aquarian Teacher's manual has several pranayams you can choose from. The Nine Minute Series for Stress from one of the manuals compiled by Hari Jot Kaur is also effective in opening the pranic body and eliminating fear, a common, yet not often clinically recognized source of depression. (Most clinicians are trained to look for hidden anger in people who are depressed. Fear of expression, silence of the soul, is a co-factor in cold depression) and is an excellent choice for this population. Of course, you can include the meditation for Overcoming Cold Depression. Monitor your students throughout. They may need more than one deep relaxation, perhaps following the last meditation. The relaxation time allows an integration of the biochemical changes brought about by the practice of the yoga and meditation. It is perfectly OK to teach the same kriya and meditation week after week, if you choose. This allows the students to build capacity and mastery. You may find that the students want to talk. They may want to tell you how the meditation was for them, how their week went after that kriya you gave them, and the like. Allow time for this, before or after class, if you can. It helps them to sort for the small victories of the week, and to begin to identify how what they did led to a positive outcome. The feeling of powerlessness is rampant in depressed people and the practice of Kundalini Yoga and Meditation increases self-efficacy. You are off to a great beginning. May Guru Ram Das ever guide you.

Teaching to students with eating disorders

July - 2004

For the past 2 years I have been teaching Kundalini Yoga. I am hoping to begin working privately with people with eating disorders (a particular interest of mine), and was wondering if you knew of any sets or meditations that were particularly good. In love and light, from London.

When selecting kriyas and meditations for any condition, it is important to note that Kundalini Yoga is not inherently a therapeutic system, even though it is vitally therapeutic. It was designed to bring basically healthy people to the unfoldment of their soul's potential.You may have noticed, for example, there are no sets or meditations specifically noted for eating disorders. What we look for is what is underneath the behavior. Is it anxiety? Insecurity? Issues of self-worth? Lack of connection? A way to express personal effectiveness when the person feels powerless in her life? Depression? You get the idea. We then look for kriyas and meditations that will correct the imbalance. You may find what you are looking for in Yoga for Youth& Joy, and any of Hari Jot Kaur's manuals. Look in the indexes of the KWTC lectures collections for meditations and also in Gururattan Kaur's manual, Transition to a Heart Centered World. The book, The Mind and its Facets, by Gurucharan Singh Khalsa, is full of meditations, many of which may meet the needs of your students. Hope this offers a good start. Please let me know how this goes for you. May you live in joy.

Teaching to students with bi-polar

May - 2004

I have a student who is being medicated for Bi-Polar disorder. She just had her first Kundalini Yoga class (which she loved) co-inciding with her growing feeling that she should go off of her medication ("I just can't seem to get the pills in my mouth anymore," she said) Have you treated anybody with this condition before? Can you make any recommendations for kriyas, exercises or diet? Thanks so much!

Sat Nam. At the Guru Ram Das Center for Medicine & Humanology, we are supportive of getting off of long term medication, if that is the student's request. However, there are several factors you need to be aware of. Advise your student that you can teach her Kundalini Yoga and meditation and that this will change her brain chemistry and she may feel she does not need medication. However, you cannot assist her in getting off the medication (assuming you are not her psychiatrist). You need to tell her this for your protection and for hers. There are some medications, that when dropped cold turkey, the person may experience adverse reactions. You cannot be responsible for this. This is why she needs to continue medical supervision even with the decision to stop the medication. Proper stopping of medication for bipolar disorder requires this. Let her know she needs to stay under the care of the person who prescribed the medication. She can tell that person what changes she is experiencing (she may or may not choose to say what she believes brought them on) and together they can adjust the type, the dose, the frequency, etc. of the medication. Kundalini Yoga, under normal practice, is not a substitute for medication. Most people who transition from any medication need to build a particular, consistent practice and adhere to dietary guidelines, etc. Does she have the discipline to pursue a personal practice, and adjust her diet on a daily basis for an undetermined period of time? Also, keep in mind about 90 days of practice is needed for most people to begin to build enough internal change before medication reduction. An individual with bi-polar condition often cannot adequately assess themselves and make appropriate decisions regarding medication. The perception of self is distorted as part of the condition. She needs a trained person to observe her as she transitions from medication. In addition to working with her current physician, she may want to consult an orthomolecular psychiatrist. This is an MD trained in using nutritional supplements, such as amino acids and B vitamins, to build and maintain healthy brain chemistry. She can call the International Society for Orthomolecular Medicine in Toronto, Canada at 416/733-2117 to find such an MD in her area. Meanwhile, you can teach your student Sat Kriya and build her up to 31 minutes a day. Also teach her the 1 minute breath (20 seconds to inhale, 20 seconds hold, 20 seconds to exhale) for a minimum of 11 minutes twice daily. She should do a strong Kundalini Yoga kriya both morning and evening (which can end with Sat Kriya, if that suits her) It does not have to be long, but she does need to sweat. Of course, watch the dietary stimulants such as caffeine and sugar, and the downers such as alcohol. She should stop all recreational drugs if she uses them now. This program has been helpful for other people who have been diagnosed with bipolar and who wanted to stop medication. Perhaps it will serve your student as well. Please let me know how this goes. May Guru Ram Das ever bless you in your service as a teacher.

Health benefits of cold showers

January - 2005

What are the health benefits of cold showers? It is winter, and really cold. I need some motivation here. Plus, why can’t I take a cold shower when I am on my period?

The benefit of "beating off the coldness" --speaking as a yogi-- is that yogic hydrotherapy, or a cold shower, develops the body's deep capacity for healing and staying well. It is excellent for illness prevention and is an energy builder and mood booster. When there is a virus or bacteria in the body, nature provides an increase in temperature as one way to fight infection. With a cold shower, the main aspects of the immune response move into action without giving you a fever. During the yogic method of cold showers, blood is released from the liver, and moves from the extremities of the body to the core primary organs and then back to the extremities, carrying oxygen and neural and glandular secretions. Lungs have an opportunity to clear, toxins are removed, and lymphatic circulation is improved. The entire nervous system is strengthened. In addition, areas of restriction in the body are now opened to new blood and lymph circulation. A deep inner heat results. Take a cold shower when your body temperature is normal. Cold showers are not recommended when the body is overheated do to exercise or fever, or when menstruating or after the 120th day of pregnancy. During menstruation, the tiny capillaries of the uterine wall release and the uterine lining is shed. The movement of the blood and menstrual fluids in this area of the body is outward. When one takes a cold shower, capillaries first constrict and the movement of the blood in all parts of the body is inward. Yogically speaking, the natural outflow of menstruation and the inner constriction of the capillaries during a cold shower are counter to each other. Hence, no cold showers during menstruation.

Benefits of increased spinal flexibility and articulation

July - 2003

I take Kundalini Yoga classes three times a week and Pilates classes three times a week. I've noticed that a number of people in both groups are there partly for recovery from radiation, chemotherapy, and surgery for the treatment of cancer. I've noticed a lot of people in Pilates and Kundalini Yoga classes seem to be recovering from something serious...accidents, injury, or illness or they recently experienced a loss of a loved one. They will share their stories with us at times. One of the fundamental aspects of Pilates and of the practice of yoga is the ability to increase the articulation of the spine. What exactly are the health or recovery benefits of spinal articulation? Are there psychological or emotional benefits from spinal articulation?

Isn't interesting how the body carries our emotional past and present? Our thoughts, beliefs, feelings, emotions, actions and spirit are all contained here as energy either flowing or blocked. Our life story is written in our body. Yes, one of the fundamental aspects of yoga is to increase spinal flexibility and articulation. This is what makes it so compatible with Pilates practice. The specific health recovery benefits of spinal articulation depend on the location of the particular vertebrae. On a physical level, the benefits are according to the specific organs, glands and nerve plexes that correspond to the specific vertebrae. For example, the lumbar vertebrae attend to the organs of digestion and elimination and the first three chakras that are in that area. The psychological or emotional benefits from spinal articulation run along location lines as well. This interrelates with the ten bodies (pranic, mental, radiant, etc.) and the seven chakras. It is a sophisticated system of assessment and treatment; involving more than the medical diagnosis of the person. It means knowing the person as an individual, their strengths as well as weakness. It means reading the story their body tells, not just their lab results.

Practicing one-minute breath

June - 2003

I really felt the two trainings that I was able to participate in were great and quiet helpful in my work with yoga students with immune system conditions. A question has come up about the set where you retain your breath for 1 minute and do spinal flex. (Exercise Set for the Lungs and Bloodstream found in the Yoga for Youth & Joy manual). I suppose optimally you go from one minute breath to one minute breath. However, while you are building up to that what is the best way to practice it? With a little break in between with normal breath the held breaths can be longer or is it best to keep going, doing the best you can with each inhalation?

Regarding the breath held with spinal flex...while building up to it, retain the breath as long as comfortable. Some people find that sniffing in a bit more breath during the flexing actually curtails the urge to exhale, and the breath can be retained a bit longer. Then exhale, relax the tongue and stop flexing. Yes, taking a few long deep breaths (2 or 3) in between does help endurance and supports the breath capacity for the next round. Then begin again. Many people find that during a single sitting of practice, some of the retained breaths are much longer, some much shorter. It is all in the practice. It takes some months of regular practice for most people to build to 11 minutes of 1 breath per minute. Give it time, and know that the practice (even prior to the achievement) yields positive benefits.

Kriyas for specific illnesses such as rheumatoid arthritis, angina, Parkinson's, AIDS, epilepsy, breast cancer, multiple sclerosis, etc.

February - 2003

For Teachers of Kundalini Yoga, Sat Nam and blessings. The Guru Ram Das Center for Medicine and Humanology frequently receives requests for information regarding kriyas for specific illnesses such as rheumatoid arthritis, angina, Parkinson's, AIDS, epilepsy, breast cancer, multiple sclerosis, etc.

As you probably are aware, there are no kriyas specifically for these conditions. Even when Yogi Bhajan says that, "This is for such and such" he most often is speaking of prevention. Kundalini Yoga was originally taught to bring healthy people to their highest potential. As a system, it is not inherently a therapeutic model, even though it has enormous therapeutic benefits. One of the key things I tell teachers who ask me questions along these lines is we do not teach Kundalini Yoga to a diagnosis or a disease. We teach yoga to the person who has the disease. Kundalini Yoga is a sacred science. The sacredness of the student is awakened through it. This means that we need to know more about the individual student and how they are experiencing the condition, including their strengths and capacities--not just their limitations--so that we can best select the yoga and meditation that will assist their body in getting well. In addition, we need to consider the application of the yoga. For example, when Yogi Bhajan says, "This is for the immune system", as teachers we must ask, "what aspect of the immune system, best suited for what level of student, and for what effect?" Often kriyas "for" something are not suitable for people already ill. It is for us to distinguish what the student needs and to select, from the vast treasure of Kundalini Yoga, what will best serve the student. Sometimes this is not a "set" as we often think of it. Breathing is a therapeutic practice in itself, as is the spinal flex exercise. There is a basic yogic protocol that teachers who have students with illness need to be aware of, including assessment of the student, contraindications, stage level of the illness, side effects of medical treatment, and the teacher's own legal liability. The teacher needs to become aware of what they bring to the class as well, so that clarity and humility prevail. Yoga programs are most successful when tailored to the individual student, (even in a group class) based on the student's strengths, limitations, needs, abilities, and the teacher's comfort level. If you have students with health conditions and would like assistance in preparing classes for them, please consider the Guru Ram Das Center for Medicine and Humanology as one of your resources. We offer consultation to teachers to effectively work with students with chronic or life threatening health conditions. Since this is part of the teacher's professional development, and covers a period of time, we do charge for this service.