our-yoga

Showing posts with label Timothy McCall. Show all posts

Farewell, Timothy McCall. And Thank You So Much!

by Nina

We recently had some wonderful news from Timothy McCall: he and his girlfriend are getting married soon, and he’ll be moving to New Jersey to live there with her. Congratulations, Timothy! We’re all so happy for you.

Of course, we’ll miss having Timothy nearby in the Bay Area and seeing him on Fridays at our regular yoga class (not to mention the occasional lunch). And we’ll also miss his almost monthly posts on our blog because, unfortunately, all these major life changes means that Timothy has to step down from being a regular contributor.

But we’re very grateful for all the posts he has written since he originally joined us (see Dr. Timothy McCall Joins Yoga for Healthy Aging! to find out more about Timothy in general). To honor him and everything he has done for us, I thought I would take you on a little tour of his posts, which are all as relevant now as when they were originally written.

Safety. One of the important topics that Timothy tackled on our blog was the issue of safety. William Broad’s articles in the New York Times claiming that yoga was dangerous (suspiciously timed with the release of the hardcover and then the softcover versions of his book) prompted strong reactions in the yoga community. Could what Broad was claiming be actually true? Timothy, who is both a medical doctor and a certified yoga teacher (Broad is neither), was happy to take him on! Two of his posts, Is Yoga Really Dangerous for Men? and Will Yoga Cause a Stroke? Could it Prevent One?, were in direct response to claims that Broad made.

And while he was on the topic of safety, Timothy also tackled a couple of other issues that yoga practitioners and teachers are typically concerned about in his posts Keeping Yoga Safe for People with High Blood Pressure and Many Right Ways to Do a Pose and a Few Wrong Ones.

Meditation. Timothy has a very strong home practice, including a long session of asana. However, an essential part of his home practice is his daily meditation session. His feeling is that meditation is the crown jewel of the yoga practice, and he explains why in his post Is Meditation an Essential Part of Practicing Yoga? And to help you get started with your meditation practice, he provided some simple instructions in Starting a Meditation Practice.

Pranayama. In his travels worldwide, Timothy was surprised to find how few yoga practitioners practiced pranayama (breath awareness and breath control). So he made it his mission to introduce our readers to some simple, powerful practices. Because he believe that the Bhramari (buzzing bee) Practice is a safe, accessible practice, he did two separate posts on it: Pranayama for Everyone: Bhramari Breath Practice and Bhramari Pranayama with Mudras. He also recommended Alternate Nostril Breathing in this post Balancing Your Nervous System with Alternate Nostril Breathing.

Home Practice. Like me, Timothy is a great believer in home practice. He says, “If you are taking yoga classes but not practicing at home, you may be missing the best—and potentially most therapeutic—part of yoga. Your personal practice is where the deepest work happens, when you go inward and go at your own pace." He explains why—and cites a scientific study—in his post Home Practice: The Best Way to Improve Your Health and Well-Being. And he also wrote two posts with recommendations for home practitioners Wondering to What to Practice at Home? Consider a Private Lesson and Cultivating Healthy Posture with a Simple Restorative Pose.

Other Passions. The other three posts Timothy wrote might not appear to you to fit neatly into a single category, but if you knew Timothy as well as I know him, you’d realize that they’re all on issues that he feels strongly about. I’d have to say I was strongly influenced in my ideas about the importance of stress management by Timothy (we met many years ago when he was co-teaching a workshop on Yoga for Depression with Patricia Walden) and you can see why in his post Stress, Your Health, and Yoga. Timothy is also passionate on the subject of Ayurveda, which he has studied extensively in India. So even though we typically don’t have articles on that topic, I did let him share his some of his thoughts about the value of the Ayurvedic approach in his post Autumn, Healthy Aging and the Ayurvedic Dosha Vata. And, finally, most of us know about Timothy’s strong beliefs in the value of yoga therapy; after all, he wrote an entire book on the topic, Yoga As Medicine. In his final post for us, he reported on a symposium at which he spoke Medical Yoga Symposium at the Smithsonian, reporting that he witnessed there a growing acceptance of yoga as a therapeutic modality, saying that while it didn’t mean that yoga is already fully integrated with modern medicine, that we are getting there much faster than he would have predicted 10 or 15 years ago.

Timothy is not only a very knowledgeable person, with wide-ranging interests; he’s also an excellent writer. So if you’re new to the blog and unfamiliar with his work, I hope you’ll check out some of these posts. And if you’re a long-time reader, it’s worth checking to see if you missed any of his great writing. For information about Timothy's upcoming workshops,

recomended product suport by amazon

Read User's Comments(0)

Medical Yoga Symposium at the Smithsonian

08:46 | Labels: medical yoga, Timothy McCall, yoga therapy

by Timothy

Greetings from India! I've come to Kerala once again to study with my Ayurvedic doctor and to get some treatments. It is so nice to be back in this lush, semi-tropical setting and to see my teacher and many old friends. But just before I left the States, I had the privilege of taking part in a weekend symposium on modern and medical yoga at the Smithsonian, in Washington, DC. The symposium was held in conjunction with their groundbreaking exhibition, Yoga: The Art of Transformation. (The symposium is available for online for on-demand viewing.)

The event started off with a keynote by Dean Ornish, in which he summarized his more than 30 years of scientific research that has found that a yoga-based program, including a yogic vegetarian diet, can reverse heart disease. More recently his work has focused on men with prostate cancer, and is again showing very encouraging results. And due the similarities between breast and prostate cancers, Ornish believes that his comprehensive lifestyle program may benefit woman with breast cancer. That's speculation at this point, but other research is finding beneficial effects of yoga for those with the disease, including allowing them to tolerate chemotherapy and other medical treatments with fewer side effects.

The program included Richard Miller and Larry Payne, long-time yoga therapists and the co-founders of the International Association of Yoga Therapists, which has become the leading organization in the field. Miller has garnered significant experience in recent years using the guided meditation practice Yoga Nidra with veterans with Post Traumatic Stress Disorder (PTSD). Payne founded and directs the graduate program in yoga therapy at Loyola Marymount University in Los Angeles.

Also significantly represented were top yoga researchers, including Sat Bir Khalsa of Harvard Medical School and Lorenzo Cohen of the M.D. Anderson Cancer Center and the University of Texas. As those of you who read my online newsletter know, Khalsa, Cohen and I, along with the world's most prolific yoga researcher (with more than 100 published articles!), Shirley Telles of the Patanjali Yogapeet in Hardiwar India, have agreed to co-edit the first medical textbook of yoga therapy. (We're just getting started, so it will likely be a year or two until it's published.)

The event was hugely popular, filling the Smithsonian's auditorium and selling out months in advance. More than 100 people attended my Yoga As Medicine workshop on Sunday, and I was struck by how many physicians and other health care professionals were present. One incentive was that, under the auspices of the event's co-sponsor, the George Washington University Medical School, physician attendees were awarded Continuing Medical Education (CME) credits, highly unusual for a yoga conference!

All of this speaks to the growing acceptance of yoga as a therapeutic modality. Indeed, there is now so much yoga research being published that Sat Bir, one of about a dozen full-time yoga researchers in the U.S., says he can't keep up with it all. This doesn't mean that yoga is already being fully integrated with modern medicine, but we are getting there much faster than any of us would have predicted 10 or 15 years ago, so stay tuned….

By the way, if you were unable to see the show at the Smithsonian, which was fabulous, it will be coming to San Francisco's Asian Art Museum from February 21 to May 25, 2014 and then travels to the Cleveland Art Museum from Sunday, June 22 to Sunday, September 7, 2014.

recomended product suport by amazon

Read User's Comments(0)

Keeping Yoga Safe for People with High Blood Pressure

10:28 | Labels: blood pressure, high blood pressure, inverted poses, safety, Timothy McCall

by Timothy

Monterey Cyprus by Melina Meza

I recently taught a course on Yoga for High Blood Pressure on Yoga U Online. During the program I suggested that doing certain inverted poses such as Headstand (Sirsasana) may not be a good idea, even for some people whose blood pressure (BP) is “well controlled” by medications. But one listener had heard during her teacher training that inversions were okay in this situation. Her instructors had consulted a local cardiologist and shown the doctor the poses in question, and he had said he didn't have a problem with them in people whose BP was under control.

The concern is that when you go upside down, the pressure in the head increases, which could at least theoretically increase the risk of a stroke. I say theoretically, because actually no one really knows how large the risk is, though it's likely very, very small. As I've written elsewhere, more than likely yoga greatly decreases the overall risk of a stroke. But that doesn't mean it's a good idea to push your luck.

Interestingly, blood pressure is one area where yoga teachers are sometimes more conservative than doctors. Aadil Pahkivala, the teacher I worked with on the high blood pressure chapter of my book Yoga as Medicine, has found that some people with well-controlled BP nonetheless demonstrate jitteriness when they do some inversions and strong backbends. This nervous system agitation, which can be visible to the teacher and palpable to the student (at least the ones who have developed their internal awareness though their yoga practices), suggests a potential problem.

In medical school, we were taught to always weigh risks vs. benefits of any test, drug or medical procedure under consideration. In medicine, this comes under the category of “first do no harm.” In yoga, we've got the same idea with the notion of ahimsa, non-harming, which is considered the foundation of any yoga practice. Again, the risk of a stroke when inverting with “well-controlled” high blood pressure is likely very small, but even a tiny risk of something very bad should be factored in when deciding whether or not to do a particular yoga pose. In yoga, a crucial way to assess safety is to study your student—or yourself, if you're the student in question—as they do the practice in question.

So rather than simply saying, “The doctor says it's okay to do Headstand so let's do it,” a more prudent approach is to let that be the beginning of your evaluation. If you're a teacher, consider the following questions: Does the student appear to have the strength and flexibility to do the pose safely? How is their breathing in the pose? Do they look uncomfortable? Are they able to maintain a healthy curve in the neck? Are their neck veins bulging? How do they say they feel in the pose? It is even possible, if you've got a blood pressure device, to measure the pressure to make sure it isn't spiking in the pose or poses you're concerned about. And if you're a student concerned about high blood pressure, ask your teacher to help you do this evaluation.

Especially when the risks are uncertain, the more information you can get the better. And after you have all the information, it’s time to practice ahimsa.

recomended product suport by amazon

Read User's Comments(0)

Bhramari Pranayama with Mudras

08:06 | Labels: Bhramari, mudras, Timothy McCall

by Timothy

Recently in a post (Pranayama for Everyone), I wrote about the "buzzing bee breath," Bhramari. I taught a simplified version so that people could get used to it, and feel this practice's almost immediately palpable soothing effects. A reader wrote in with a question about the mudra (in this case meaning a hand position) often taught as part of the practice. So today, I'll teach two more advanced versions of Bhramari, in which the hands are used to deepen the effects.

The fifth limb of the eight-limbed path of yoga as taught by Patanjali is pratyahara, which I like to translate as "turning of the senses inward." Most of us living in the modern world lead lives of nearly constant sensory overload. Phones ring and buzz, TVs blare in the background, and even gas pumps impose video commercials on us. It's hard to escape the visual and aural onslaught. A beautiful antidote is Bhramari, particularly when it's taught with Shanmuki mudra.

Shanmuki mudra is designed to close the gates of perception: the ears, eyes, nose and mouth. It noticeably heightens the power of Bhrmari to internalize the awareness, and you'll notice that the buzzing sounds louder. But before we try the full mudra, let's begin with a modified version.

Bhramari with Modified Shanmuki Mudra

Sit in a comfortable seated position, with the spine upright but relaxed. Place the pad of each index finger on its respective ear, on the tragus, the skin-covered tab of cartilage near the front of the ear, just above the earlobe.

Using gentle pressure, use the tragus to block sound from entering the ear. Try a few rounds of Bhramari, making a medium-pitched buzzing sound on each exhalation. Compare the effects when you occlude the ear and when you lift the fingers.

Bhramari with Full Shanmuki Mudra

In full Shanmuki mudra, instead of the index fingers, use the tips of the thumbs to push down the tragus. The index fingers exert mild pressure on the upper, inner eyelid. Be careful not to press too hard. You want the pressure to feel soothing to the eyes. The middle fingers are placed on either side of the nose, above the nostril and below the nasal bone. You'll know you're in the right place, when gentle pressure on the fingers slightly occludes the passage of air through each nostril. The ring and pinky fingers are placed on either side of the midline just above and below the lips, respectively.

Once you've successfully got the mudra in place, try anywhere from one to five minutes of Bhramari, then lower the hands. You may want to continue to sit in meditation for a few minutes after you finish.

Therapeutic Benefits

Bhramari very quickly shifts the autonomic nervous to parasympathetic dominance. The practice can be useful for anyone with a stress-related condition, and particularly when demands and sensory input make you feel overwhelmed. It may be especially useful conditions like anxiety and insomnia, and even autoimmune conditions.

If you're using Bhramari to reduce symptoms of a cold or sinus infection, either skip Shanmuki mudra entirely or only use the modified version above. Ditto if you feel claustrophobic with the mudra.

While high blood pressure can have multiple causes, many cases of so-called "essential hypertension" (which make up the vast majority of cases), are characterized by heightened activation of the stress response. Thus the regular, ideally daily, practice of Bhramari and other calming yoga techniques may be very effective both at keeping your blood pressure down, and helping reduce it if it's high.

Note from Nina: For more about the yogic approach to high blood pressure, please check out Timothy's upcoming webinar on Yoga U, at an online educational resource. It will be held on two consecutive Saturdays at 12:30 eastern and 9:30 pacific time, starting November 30, 2013.

recomended product suport by amazon

Read User's Comments(0)

Balancing Your Nervous System with Alternate Nostril Breathing

12:29 | Labels: alternate nostril breathiing, Anuloma Viloma, Nadi Shodhana, Pranayama, Timothy McCall, yogic breathing

by Timothy

Mountain, Sky, Clouds by Melina Meza

In my last post Pranayama for Everyone: Bhramari Breath I wrote about the importance of pranayama (yogic breathing practices) and introduced one of my favorites, Bhramari, the buzzing bee breath. Today, I'm going to tackle the pranayama I consider the most important: alternate nostril breathing (Nadi Shodhana or Anuloma Viloma).

It turns out that almost all of us breathe primarily through one nostril for parts of the day, and then switch to breathing primarily through the other nostril at other times. The ancient yogis knew wrote about this and modern science has confirmed it (see p. 62 of my book Yoga as Medicine for details). Research has confirmed that breathing through the right nostril is linked to the sympathetic nervous system (SNS), whereas left nostril breathing activates the parasympathetic nervous system. This is pretty much exactly what's described in ancient yogic texts, albeit using metaphoric language. The left channel ida [pronounced ee DAH] is the feminine, lunar, cooling side, the texts say, whereas the right channel pingala [pronounced peen gah LAH] is the masculine, solar, heating side.

Many people in the modern world have an imbalance in their nervous systems, usually too much activation of the SNS, the flight or fight response. Others, such as some people with chronic fatigue syndrome, have too much parasympathetic tone. In either case, alternate nostril breathing can be useful. In Ayurveda, Nadi Shodhana is felt to be good for people of all constitutional types. I have found it particularly useful for students with an increase in the vata dosha (see Autumn, Healthy Aging and the Ayurvedic Dosha Vata), which is especially common now as we move into the cooler weather of the fall season.

If you have never tried alternate nostril breathing, you may have seen pictures of yogis using their fingers to alternately close of one nostril, then the other. Typically the thumb of the right hand is used to close off the right nostril and the fourth finger (or sometimes the fourth and fifth together) is used to block the left nostril. This "digital pranayama" is a wonderful practice that I've done daily for many years. But not everyone can do it.

For example, some people with arthritis find it too cumbersome or painful to use the fingers this way. If you've got a deviated septum or nasal congestion, digital alternate nostril breathing similarly may not work well due to the obstruction to air flow. In these instances, mental alternate nostril breathing, where you simply imagine to air going into one side and out the other is a great option. And the practice is so simple and safe that I often teach it to beginners.

To practice mental alternate nostril breathing, sit as you would for meditation, relaxed but perched high enough that your lower back can have its healthy inward curve. With your eyes closed, slowly breath in and out a couple of times. Then imagine you are inhaling through the left nostril and that you are exhaling through the right nostril. Next imagine inhaling through the right nostril, and exhaling through the left. Continue this pattern:

Inhale left
Exhale right
Inhale right
Exhale left

If you're new to pranayama, try this practice for just a minute or so. If it feels comfortable, you can continue for five minutes or longer. Since you began by inhaling on the left, end your session after an exhalation out the left nostril. Did you notice that your breath followed your intention?

If you are comfortable, I'd suggest you sit quietly for a few minutes after you finish or, if time allows, do a meditation practice. The ancient yogis taught that the balancing effects of Nadi Shodhana make it the perfect prelude to meditation, helping your meditation be calmer and more focused.

If you are an asana practitioner who tends to skip both pranayama and meditation, I have a challenge for you. For the next two weeks, try to do two minutes of mental Nadi Shodhana, followed by three minutes of sitting every morning before eating (or another time that suits you), and let us know how it goes. I suspect you'll be pleasantly surprised by the results.

recomended product suport by amazon

Read User's Comments(0)

Pranayama for Everyone: Bhramari Breath Practice

08:13 | Labels: Bhramari, breath practices, Pranayama, Timothy McCall

by Timothy

Bee and Flower by Melina Meza

One of the dirty secrets of the yoga world is how few yoga practitioners—and how few teachers—do pranayama, yogic breathing exercises. It's better in some yoga traditions than others, but overall I've been shocked to see how few of my colleagues practice pranayama regularly. This is a shame!

The breath is probably the single best way to affect the autonomic nervous system, which in turn controls the function of every internal organ, as well as systems like digestion and immunity. Pranayama can also be the gateway into meditation and higher yogic practices. Furthermore, there is a potential synergy: the regular practice of pranayama can make your asana practice subtler and more refined, and your meditation deeper and more concentrated. For therapeutic purposes, I believe there is synergistic benefit from doing some asana, along with pranayama, meditation, and other yogic practices.

Some schools teach that only experienced practitioners should attempt yogic breathing practices. There is wisdom in being careful, as pranayama done incorrectly—and especially if it's done too aggressively—can lead to problems with the nervous system and, in extreme cases, to psychological decompensation. But there are a few basic pranayama practices that I have found are safe for virtually everyone, and I'll be writing about them in this and my next few blog posts.

I'll begin today with one of my favorites: Bhramari [pronounced brah mah REE], which means the "buzzing of the bees." Although, in my experience, this is one of the pranayama techniques that's rarely taught (at least in many traditions), it's simple, safe, and has tremendous therapeutic potential.

To do a simple version of Bhramari, sit in a comfortable upright position as you would for meditation. Keeping your mouth closed, with your exhalation make a low- to medium-pitched humming sound in your throat. As you make the sound, which should last the entire length of the exhalation, tune into the literal vibration of the sound waves in your throat and even in your skull and brain. Then inhale through your nose, and if you're comfortable, repeat. Try to make your transitions into and out of each humming exhalation as smooth as possible.

At first, you might try Bhramari for a minute, but if it's goes well you can progress to a few minutes at a time. Depending on your breath capacity, the exhalation might vary from short to quite long. I'd suggest doing as long an exhalation as feels completely comfortable. At all times, each subsequent inhalation should be smooth, without any breath hunger. If you are feeling at all short of breath, you've likely pushed harder than you should, and if so, simply take a catch up breath and then resume Bhramari. If you feel at all agitated, I'd suggest you suspend the practice for the day and try it again another time with shorter exhalations.

Most people who do Bhramari as I've described it above will find the practice soothing. Since you will be lengthening your exhalation relative to your inhalation, the Bharmari breath activates the parasympathetic nervous system, and within a few breaths can bring you to a greater sense of relaxation and calmness. According to the classic text Hatha Yoga Pradipika, "with regular practice of bhramari, bliss arises in the heart."

A recent study Immediate effect of a slow pace breathing exercise Bhramari pranayama on blood pressure and heart rate suggested that the practice can lower blood pressure. In my yoga therapy work, I've found it useful for stress and various stress-related conditions, including insomnia (try a low-pitched sound). It's also useful for nasal congestion due to colds, allergies or sinus infections (use a slightly higher-pitched sound so that you can feel your nose and sinuses vibrating).

I even sometimes recommend Bhramari as a meditation alternative for people who find their minds so distressingly busy when they sit that they can't do the practice. It's harder for the monkey mind to go wild over the racket the buzzing of the bees makes internally, allowing you to settle in something moving in the direction of meditation.

Next up: Alternative Nostril Breathing.

recomended product suport by amazon

Read User's Comments(0)

our-yoga

About Me

blog archive

Farewell, Timothy McCall. And Thank You So Much!

Medical Yoga Symposium at the Smithsonian

Keeping Yoga Safe for People with High Blood Pressure

Bhramari Pranayama with Mudras

Balancing Your Nervous System with Alternate Nostril Breathing

Pranayama for Everyone: Bhramari Breath Practice