The Yoga Sutras of Patanjali

Chapter 2 sutra 16:  heyam duhkham-anagatam

Translation:  Future suffering should be avoided

Heyam:  what (that which) is to be abandoned, avoided, rejected.

Duhkham:   suffering, pain (bad space)

Anagatam:  what has not yet happened or arrived.

It seems pretty simple doesn’t it?  Who wants to suffer?  Yet we all know that many times we make decisions and choices (sometimes knowingly) that cause us to suffer.  We also anticipate possible future pain, which can cause fear and anxiety and hence suffering today.

Fear and anxiety can make anything worse.  Anytime you experience anxiety your body releases hormones that can increase inflammation, and in general put an extra load on all of your bodily systems.

Awareness is the first step.  Awareness of what leads to suffering brings with it the ability to act to prevent that suffering.  Then we must remain vigilant about the motives behind our actions of today so they do not produce suffering tomorrow.

In this way suffering and the awareness of if it can be positive.  Developing a quality of discernment can lead us to examine our suffering, find its causes and modify our behavior.  This is the principal aim of yoga—to eliminate suffering.

A study from the Ohio State University published in January, 2010 in the journal, Psychosomatic Medicine, shows that students who had practiced yoga regularly for at least two years not only reacted to stress more calmly, they had lower levels of inflammation during stress, and also had lower levels of cytokine interleukin-6 (inflammation marker) in the blood under normal circumstances as well.

You may want to ask yourself these questions:

Before acting, do I take time to ensure that it won’t increase suffering, either to myself or others?

Do I dwell on past suffering, rather than trying to prevent future suffering?

Is it always better to hope for the best, while being prepared for the worst?

Does anticipating future pain cause suffering now?

Can I plan for the future, including possible painful events without suffering or feeling anxious?  How?

Interview:  Yoga For Type 2 Diabetes

Why do you think yoga would help with type 2 diabetes?

Yoga is a “mind/body” experience.  Yoga teaches not only physical postures, but proper breathing, and training the mind to use as a tool (as in meditation).  We know that every thought, or feeling produces a chemical reaction in the body and brain, and every movement of the body produces a corresponding chemical reaction in the brain.  So both our thoughts via our mind and our bodies affect brain chemistry, which in turn affects our body chemistry, like insulin production, and cortisol production.

What exercises are done in yoga?

The exercise component, or physical postures of yoga should not be separated from the breathing and mind training or meditation of yoga.  This is what makes yoga different than an exercise class.  In a yoga class designed for individuals who are coping with type 2 diabetes the physical postures should address issues such as improving circulation in the extremities, improving posture to help with proper breathing, providing stimulation to the glandular areas of the body, and helping to  stabilize  joints that may be painful due to the individual being over weight.

What do people learn in doing yoga?

This is the key question!  Yoga teaches us to use our minds to find the underlying cause of our own suffering, whether that is diabetes, a sore back, or depression.  Yoga is not about having the yoga teacher or therapist heal you, but about giving the individual the tools to use in healing themselves.  Yoga teaches us to look at our own habits and patterns without the self judgment or condemnation, but with an open clarity.  Then we can choose more wisely.  Should I have a bowl of ice cream?  This time I will stop and think instead of just eating without thinking first, and condemning myself afterwards. The cultivation of this awareness takes time. That’s where the work comes in.

Does yoga help with stress levels?

Yoga helps to bring our body chemistry into balance, and the stress response is part of that chemistry.  Our response to stress is a chemical cycle.  On one extreme is the “Fight or flight” response which is our sympathetic nervous system, and on the other side is the “rest and digest” response which is our parasympathetic nervous system. These two systems can be thought of like an old fashion balancing scale.  When you lower one side the other one moves up.  In yoga we “lower” the sympathetic, or fight and flight side of the scale to allow our mind and body to rest and digest more efficiently, bringing the two sides into balance. With practice, we begin to respond to stressors in our lives without overloading the sympathetic nervous system.  In particular, using our breath appropriately sends a message to our brain to calm the sympathetic side and allow the parasympathetic side to come back into balance.  We may not be able to control our external circumstances, like aging parents, or loss of a job, but we can learn to control our response to the situation.

How does this help with those who have type 2 diabetes?

One way is when our mind/body is  reacting to a stressful situation by activating the sympathetic nervous system, it may trigger a higher blood sugar level to allow the muscles to fuel up to respond to the stress.  This is not necessary if the stress is completing a report for your boss, or finding out a loved one is ill.  So that higher blood sugar level in the blood stream causes the problems associated with type 2 diabetes: such as, poor circulation, visual problems, kidney and liver problems, and heart problems.

Should someone who has type 2 diabetes also embark upon more vigorous exercises besides just yoga?

Yes.  Exercise helps to “use up” the extra sugar in the blood stream associated with diabetes.

What types of yoga do you offer?

The type or lineage of yoga that I teach is called Viniyoga.  In Viniyoga we adapt the yoga tools to the individual, instead of making the individual fit the yoga.  Viniyoga means appropriate application for the individual.  The Center for Living offers general yoga classes on Tuesdays, Wednesdays, and Thursdays, and an adapted yoga therapy class on Tuesdays for those individuals who are fragile and need the support of the chair.  I teach the Viniyoga classes on Tuesdays, I also offer Viniyoga therapy classes at Simmons Cancer Institute, Wednesday mornings and Thursday evenings.  These classes are for those who are coping with cancer and their caregivers, and are free of charge.

Where to go for more information?

My website, www.cnrgy.org, has several links on it.  Other websites are:  Center For Living website, www.st-johns.org; the Viniyoga website, www.viniyoga.com; the International Association of Yoga Therapists website; www.IAYT.org;  the author of “Yoga as Medicine”, Dr. Timothy McCall has an excellent website, www.DrMcCall.com;  also websites for Yoga Journal Magazine, www.yogajournal.com, and Yoga International, www.himalayaninstitute.org.

My trip to India is 3 weeks away.  Watch this space to experience the trip vicariously!

November 8, 2011

Note to others traveling to India:  you must have a visa as well as a passport.  This entails FedEx ing your passport to the Indian Consulate in Chicago (for those of us in Illinois).  When mine was returned to me via FedEx, it was left on my driveway!!  Not sure how long it was there, and luckily I found it before anyone or anything else did!  Another note: I did opt to buy travel insurance.

November 22, 2011

I am going to Chennai India.  It is on the south eastern side, only 13• from the equator.  I will be studying yoga philosophy at the school started by my teacher Gary Kraftsow’s teacher, TKV Desicachar, and his father Sri Krishnamacharya.  I will be there for a month.

November 26, 2011

I made it to London.  Uneventful flight; user friendly airport.  However, the only restaurant in my terminal is Starbucks!

November 26, 2011

I have landed in Chennai, India.  The travel time from my home until I got to my hotel was 28 hours, and that was with all things going well.

November 27, 2011

My new wardrobe for the month is silks and cotton, locally made, very inexpensive.

November 28, 2011

I had my first day of class at the “KYM” The teachers are all very educated in both the tradition and in the world. We started with a brief overview of the “Yoga Sutra”, then we had a different teacher for asana and pranayama, then a break and after that more lecture. We ended the day with a meditation class taught by yet another teacher.

There are only 11 of us in the class, so we are getting to know each other easily.  They are from Australia, London, Spain, Canada, and several from the US, California, Colorado, and even a woman who lives in Chicago, but is from Brazil.

Jet lag is catching up with me tonight, my tolerance for the noise, piles of garbage, and poor internet is wearing thin.  To bed early for me.

I leave you with a quote from my teacher:  “Our present action is based in the past”.

November 29, 2011

This is what I see each day as I walk to class.

I find this photo particularly interesting because of the dichotomy.

above:  Delivery Bus

above:  This is also the India I see every day.

above:  Next door to the school.

above:  Side street about a block from the school.

“The average gives the world its substance.  The exceptional, its value.”  by Oscar Wilde

December 5, 2011

Though I want to represent the whole picture of India fairly and sensitively, I want you to know what I have witnessed.  The poverty here is excruciating, as is the pollution.  There are cows, dogs, cats, goats, and chickens everywhere, and therefore there is poop everywhere!!  Even on the beach!  YUCK!  Many of the animals are very sick; it is horrible to see dogs with tumors or open wounds.  I had to dodge one with rabies a few days ago.

The conditions for the humans are only slightly better.  Where I was last weekend is a slightly more touristy place, so there is a lot more begging.  Mothers with babies on their hips and a toddler clinging to their skirt, hold their hands out.  Children that are seemingly alone, dirty, dusty, and barely dressed follow behind.

People selling trinkets will literally put their hands in the door of the taxi trying to sell you things.  Our driver had to push them out.

People live in thatched shacks in the rural areas and that’s the good life.  In the city there are slum apartments, and corrugated iron structures, with garbage piled around.  The smells can be overwhelming, along with the sights!!  Oh and did I mention in the city I see men peeing out in the open, they just select an empty lot, or even just on the sidewalk!

above:  Hotel Sea Breeze at Mamalapurim

above:  Carving details of temple, Mamalapurim

above:  View from ancient water tower, Mamalapurim

above:  Shore Temple, Mamalapurim

above:  Temple to the Sun God, Surya; one of the 5 Rathas; all carved from a single piece of stone; 700ad

above:  Temple found after the Tsunami in 2004, Mamalapurim

above:  Tiger Temple, Mamalpurim; built before 500 ad

above:  Beach and town of Mamalapurim

above:  Fishing boats, Mamalapurim

Now that I am half way through my second week of the training and being in India, I am beginning to see yet another level, both in the philosophy of the Yoga Sutra-s and life in India.  

The Yoga Sutra-s really have so many levels, and they are designed that way so that when a student reads them for the first time, that student gains some knowledge on a superficial level that is helpful.  The next time the sutra is read another meaning unfolds.  This learning process continues each time the Sutra-s are read, and that learning is enhanced when the Sutra-s are studied with a teacher.  Truly, our minds are the source of our suffering, and the solution, at the same time.  This is not pop psychology that says make yourself happy, or just pull yourself up by the “boot straps”, but the awareness that our mind is our greatest tool.  The more we refine it, the more clear our thoughts, the clearer our perception is into our problems.  This is not to say if we are sick we should “think” ourselves well.  This is to say, “Am I creating this sickness somehow?  Am I eating  too much and raising my blood sugar?  Why?  What would be the best steps to take right now?  Whom should I consult to help me with this problem?”

So my dear friends,  ”Atha yoga-anusanam”.    Translation:  Now is the time for yoga.  When?  Now.

above:  garden behind the Mandiram; this is where we had our discussion class 12-7-2011

above:  pool in the garden behind the Mandiram

above:  Pool in front of the Mandiram

above:  one block from the Mandiram, India has a huge problem with garbage and sanitation

above:  Shiva Temple at Mylapore; built around 1000AD; repainted about every 10 years

above:  Water tank in front of Shiva Temple at Mylapore; man made; built about 1000 years ago; lined with hand-cut stones

above:  Close up of water tank; Yikes, these are at least two feet long

above:  New temple at Mylapore; inside are pictures of many Swamis

above:  Carving details on temple at Mylapore

above:  Chalk drawings; found on sidewalks outside of temples and sometimes homes

above:  National Park sign

above:  the drive up to the zoo

above:  the street sweeper on the drive up to the zoo

above:  zoo building

above:  water fountain at the zoo

I found a National park inside the city of Chennai, but when I got there I found only a small part of it was open to the public, and that was a children’s zoo, housing native animals.  I decided to visit it anyway.  It was a nice place to walk away from the incredible traffic and noise of the city.  

In the zoo people were very friendly, and the children, as usual, all like to practice their English by talking to me.  In fact one of the biggest attractions at the zoo was not in a cage, it was me!  I guess not many foreigners visit the zoo in Chennai.

Being at the zoo reminded me of the 8 limbs of yoga mentioned in the Yoga Sutra, in particular the concept of “ahimsa.”  Ahimsa is usually translated as non-violence, but it also encompasses consideration for others, and respect for all other beings, plants, animals, air, water…you get the idea.  Another aspect of ahimsa is the way we treat ourselves.  Have you ever thought that you might actually be causing yourself harm?  Have you ever pushed yourself too hard in an asana and injured a muscle, or hurt your back?  How about over eating, or eating food that is not good for you?  That, too, is harming yourself, and by harming yourself, you are the cause of future suffering.  We could go even subtler and look at the thoughts in our minds:  negative self-talk, striving for a goal that is not attainable right now, thinking negative thoughts about another person.  The Yoga Sutras says that all of these things should be avoided, because they have the potential to cause us harm and therefore suffering.

How do we practice ahimsa?  It is one thing to say, “Okay, I will not push myself so hard in yoga class”, or “I will not over eat or think negative thoughts”, but we all know good intentions are hard to keep.  The first step is awareness.  Just notice the thoughts in your head, focus on your body more deeply in asana, and most importantly, watch your breath.  The breath will give us clues to our deepest thoughts and emotions, as well as clues that we are stretching too deeply in that forward bend.  AND, most importantly, forgive yourself if you fail, use that failure to learn, and try again.   

Jan. 1, 2012.
How appropriate to make my final blog entry on New Years Day!

I have been back in the USA for 6 days now.  The jet lag has mostly abated, although I still wake up around 2am feeling like I should get up for the day.

Many of my clients and friends are calling and emailing and waiting for me to give them the highlights of my studies of the Yoga Sutras  (hence forth, YS. ) I feel unable to answer their questions as fully as I would like.  The fact is the philosophy and science of yoga that is contained in the YS is, to quote a teacher of mine, “dense enough to last several life times.”  I will, as time and my studies go on be able to distill, and instill this information more and more into my life and my teachings.  So for now dear ones, be patient with me.  Know that bits and pieces of knowledge will come your way as you also prepare to hear and understand it.  Its kind of like a yoga pose, first you can only go so far, then with practice, a little more, and a little more.  Along with this practice you have to avoid/resist the urge to want to go farther, faster, you have to keep practicing.  This concept is described in Chapter 1, verse 12.  “Abhyasa vairagyabhyam tannirodhad”, translation, “Control over the mind’s fluctuations comes from persevering practice and non attachment.”  Do the practice, let go of the outcome, just know you are doing the right thing for the right reasons.

HAPPY NEW YEAR!

Carol Dunaway, RYT500

It does seem like life continually tries to keep us off balance.  We all have many facets to our lives.  Children, jobs, spouses, extended family, our health, community, and social lives just to name a few.  When these areas of our lives are in balance, we feel in balance as well.  If just one area is out of balance, our whole life can feel out of balance.  For example, having a sick child can keep us from focusing at work, and having a boss notice our lack of focus can cause us to be worried about loosing our job, which in turn can cause stomach upset, or loss of sleep, which can influence our relationships with our spouses, etc, etc,….

How can yoga help?  Yoga is about working toward balance.  The key to being able to find equanimity in any balance pose is to understand that balance comes from being strong yet flexible on many different levels.

From the outside looking at someone balancing in yoga pose; it is obvious that you need to have a certain amount of physical strength to maintain the pose.  Indeed, you must have a strong foundation, so the feet and legs must be strong.  Less obvious is the fact that you must also have a strong torso or core, and even less obvious is the importance of being able to focus your attention and quiet your mind.  Perhaps the least obvious of all is the need to be mentally flexible enough to sway or fall out of a pose and get up and try it again, without judging yourself harshly.  (I should be able to do better than that!)

Let’s examine Tree pose, or Vrikasana.  I often start this pose by telling my students to feel as if they have roots.  As they shift their weight on to one leg, I tell them to imagine their lower leg is buried in the earth.  This helps them to contract the muscles around the leg joints to help stabilize them.  As they continue to move into the pose I tell them to feel as if they are growing upward like the tree.  This helps to contract the muscles of the torso, especially around the spine. I also remind them that a tree is flexible enough to sway in the wind.  This helps to become aware of any extra muscle tension that is not needed to maintain the position, for example across the tops of the shoulders.  As they visually focus on a steady point in front of them, I have them become aware of how they are breathing.   Focusing on the breath helps to maintain attention and focus the mind.  I can always tell when my students minds start to wander, one person will begin to sway, and then the others wobble too.

Tree pose is a wonderful way to begin to work on building balance.  It can be done any where any time.  If you are just beginning or you have difficulty with balance, start by standing close to a wall, or keep the toes of the lifted foot close to the floor.  Once you are in position tune into your breath.  Is it fast and shallow with effort?  Try to gently deepen the inhale and lengthen the exhale.  Notice if you are carrying any excess tension in you shoulders.  Exploring various arm positions can be fun, at first you may feel like a willow tree, but with practice you may feel like an oak!

Of the “YOGA SUTRA-S”

The book The Yoga Sutra’s is divided into four chapters.  The first chapter is focused on why we practice yoga.  The second chapter is focused on how to practice.  The third chapter is focused on the results of practice.  The fourth chapter focus is the liberation or serenity that comes from practicing yoga.

The art and science of Yoga is systematically described in the eight (ashta) limbs, or steps (anga).  Thus, this section of The Yoga Sutra’s is also called Ashtanga Yoga.  It starts in the second chapter with section 2.29; this first list of eight items gives us the components of yoga practice.  Some commentaries say that the order is very important.  We start with how we treat others, and end being able to meditate with great focus and absorption.

1. Yama:  codes of restraint, abstinences, your actions in society.
2. Niyama:  observances, self-training, your actions toward yourself.
3. Asana:  physical posture.
4. Pranayama:  expansion of breath and prana.
5. Pratyahara:  withdrawal of the senses.
6. Dharana:  concentration, training your focus.
7. Dhyana:  meditation, full absorption.
8. Samadhi:  deep and complete absorption.

Yamas

1. Ahimsa:  non violence, non hurting.
2. Satya:  truthfulness, not misrepresenting.
3. Asteya:  non stealing, taking only what is truly due to you.
4. Brahmacharya:  conserving your vitality, creating balance.
5. Aparigraha:  non possessiveness, non attachment, not being greedy.

Niyamas

1. Saucha:  purity, cleanliness.
2. Santosha:  contentment.
3. Tapas:  training, work or literally heat.
4. Svadhyaya:  self study, looking within ourselves.
5. Ishvara Pranidhana:  surrender, something greater than self.

By Carol Dunaway, RYT500, Certified Stott Pilates

Yoga is an ancient system of self improvement.  It includes all dimensions of ourselves: physical, mental, emotional and spiritual.  Yoga is about balancing these to create a better whole person.

Here in the western part of the world yoga is mainly seen as a form of physical exercise.  This is certainly an important component of yoga; however, the yoga system also includes techniques and advice that deal with such issues as diet, self-care, relationships, and ethics.  Ancient yogis knew that creating a strong resilient physical body was important because the body is what “houses” the mind and the spirit.  The physical practices of yoga help to develop discipline, focus, concentration, strength and flexibility.  This creates balance and reduces the potential for injury and disease.

After practicing yoga for a while, a person is likely to become more aware of the interaction among physical, emotional, mental, and energetic systems.  Yoga’s holistic approach takes into account the way your state of mind affects your body as well as the way your body’s condition affects your mind.  It is very difficult to focus on meditation or even on your work when your back is aching, just as it is very difficult to achieve balance in class or even in life when your mind is scattered.

The type of yoga I teach is called Viniyoga.  In Viniyoga the practice is tailored for the individual.  In group classes, I offer modifications to each pose I teach.  This helps to ensure benefit and safety to all of my students, whatever their specific problems or level of skill.  If you were to look around the room, for example, you might see students doing the same basic pose, but differently!  This is the case even if they suffer from the same problem, such as back pain.  In fact, a recent study conducted by the National Institute for Health proved that Viniyoga was more successful in reducing back pain than regular exercise alone.

Yoga is good for much more than back pain, however.  Scientific  studies have also proven its effectiveness in reducing symptoms of arthritis, in improving range of motion and flexibility, in sharpening focus and concentration, in toning and strengthening muscles, in improving circulation, in increasing lung capacity and breathing ability, in normalizing blood pressure, in reducing back pain, in increasing body awareness, in enhancing wellness during pregnancy, in improving balance and coordination, in increasing efficiency of internal organs, in reducing anxiety and reactions to stress, in building relaxation skills, and even in alleviating  menopausal symptoms.

Clearly, yoga encompasses much more than exercise alone.  Yoga’s benefits come from combining all the tools of yogic science.  These include not only the physical postures but breath work, visual imagery, philosophy, and of course meditation.  As we age, techniques such as breath work, imagery and meditation become more and more important to our general well being.  Perhaps we can no longer touch our toes, but we can still improve our lives by breathing more optimally and enhancing our spirit with meditation.

Pilates is a system of exercises based on the method pioneered by Joseph Pilates.  This is a unique approach to exercise that enhances the mind body connection, and refines body awareness.  Pilate’s exercises build vitality, strength, flexibility, and balance while integrating the deep muscles of the torso and balancing the muscles around the joints to improve the way the body functions.

Pilates is a complete system of exercise, it includes mat work, and various pieces of equipment.  Due to the extreme flexibility of this system it can be used to challenge the athlete or rehabilitate an injury.  Pilates is also an excellent method to start an exercise program.  Even if you have not exercised in years, a Pilate’s routine can be designed to help you gain strength and flexibility with out over stressing joints.

Stott Pilates is the contemporary approach to the mind-body system of exercises of Joseph Pilates.  This approach emphasizes maintaining the natural curvature of the spine.

Viniyoga is a Sanskrit term meaning, the proper application of technique for the situation.  Sanskrit is the language used in ancient yoga texts.  This means, Viniyoga is the use of asana, (postures), pranayama, (breath work), meditation, mudra, and visualization to fit the needs of the individual.

Viniyoga is unique in its use of movement.  Postures are taught through repetition of movement.  Students move into and out of postures several times, and may use different variations of movement depending on the desired effect.  This is why Viniyoga is considered to be very therapeutic, and can be tailored to the individual.

Primary to Viniyoga is the breath.  The breath is taught as the key to all movement, and it is added and adapted to produce different outcomes.

Viniyoga is from the linage of T. Krishnamacharya.  He was often quoted as saying, “Breath is central to yoga because it is central to Life… and yoga is about life.”

About the instructor, Carol Dunaway is a certified Viniyoga teacher, recognized by Yoga Alliance at the 500 hour level.  She is also a Viniyoga Therapist, and a certified Stott Pilates instructor.  She can be contacted at cnrgy4@gmail

For more information or resources please go to, cnrgy.org