THE IMPORTANCE OF BALANCE THROUGH YOGA

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1 THE IMPORTANCE OF BALANCE THROUGH YOGA The American Academy of Orthopaedic Surgeons offers some scary statistics: Nearly 90% of all fractures occurring in patients over the age of 55 are from falls. So what exactly do we need to do to keep ourselves from falling? If we work on our balance, what exactly is involved in the rest of our body to keep us upright? This example illustrates three main elements beyond muscular weakness or lack of coordination that can compromise our balance in daily life and lead to falls. They involve malfunctioning of the main sensory systems involved in the act of balancing: 1. Obstructed Eyesight When we cannot see where we are going, we are more likely to miss a step or trip on something. Ocular feedback is one of the ways our brains determine our body s position in space. The eyes detect the relative position of the line between the eye centers with respect to horizon. So your balance is best when you can see clearly with both eyes. You have to exercise extra caution when you are carrying something bulky in your hands that obstructs your vision, even if you can still see with one eye. Ensuring that our eyes are checked regularly will assist us in maintaining this part of our physical balance.

2 2. Sinus or Inner Ear Issues Those interesting cavities that we have in our heads affect the way we perceive the body s position in space. Everybody knows that inner ear problems affect your sense of balance, but sinus infections can do the same thing. Inflammation of the sinus membranes disturbs the sense of balance. When you move your head forward, the inflamed membranes and mucus make your head feel heavier. This changes the way your brain perceives the head position, and makes you feel off balance. The unequal swelling also throws off your balance. This might also be true if you have severe allergies, so be extra careful when experiencing sinus issues. 3. Rushing and/or Being Distracted When we rush around we are concerned with the internal monologue in our head. Therefore, we are not present and pay less attention to our surroundings. Moving on autopilot, we are less likely to notice the crack in the sidewalk or some obstacle in the way. This also means that our brains are preoccupied with mental chatter rather than focused on what may be right in front of us. In fact, we are more likely to slip or stumble even without any obstacles, simply because we are not paying attention to what our bodies are doing. The solution? Slow down! Take time to pay attention to your surroundings, as well as your presence in your own body. Walking regularly can give us an excellent opportunity to train our attention and focus. All of the issues above can be made worse by medication or alcohol, so be careful when you consume those. There is a host of other neurological, brain and inner ear issues, as well as low and high blood pressure, that can interfere with functioning of each one of those systems and lead to balance problems. So if you experience dizziness on a regular basis you should see a doctor and follow his/her recommendations in dealing with those serious issues. In addition, continuously training your balance in your yoga practice will help you feel more confident in your body, recover your balance with more ease if it becomes compromised, AND fall with less damage to your body. This is a very important point that often goes overlooked. No matter who you are and how much you work on balance, you will probably fall a few times in your lifetime. You are less likely to seriously injure yourself if your body can fold easily. If your body is rigid and brittle, you will be more likely to break something. Yoga helps us become more flexible. So everything you are already doing in your yoga practice is preparing you to handle the unexpected challenges to your body when they come up. Your practice is also training you to be able to get up if you fall down (as long as you frequently practice going down to the floor and getting up in yoga).

3 One concern that I hear often from yoga practitioners is: I keep working on my balance, but it doesn t seem to be improving. If that s the case, we need to take a closer look at what you are doing both in your yoga practice and within your daily life to see if you need a bit of course correction. Things we look for within our yoga practice: 1. Do at least a couple of balancing poses every time you practice. If we want to improve our balance, we need to practice balancing both in and out of class. 2. Make sure to hold balance poses longer. Aim for at least 6 full deep breaths in each pose and try to work it up to 10. This will give both your body and your brain a better chance of learning the balance posture. 3. Pick easier poses, so that you can actually focus on the balancing aspect of the pose instead of a thousand other things that are required in more difficult balance poses. TADASANA Did you know that Tadasana (mountain pose) is an excellent example of a balanced pose? There are so many things to remember in proper posture for this pose, it creates balance on its own. Tadasana is the most foundational of all yoga postures, in fact, the principles of Tadasana translate into all yoga postures (asanas). In other words, once you get Tadasana right, you have a firm foundation for correct alignment in other yoga asanas. Tadasana is one of the most basic yoga asanas, and it may seem deceptively simple. After all, it's basically just standing! However, if done correctly, Tadasana works every muscle in your body, challenges your mind, and gets you in touch with the deeper levels of your core, both physically, mentally, and spiritually.

4 Tadasana is also a great yoga posture for back pain, because over time it can help correct misalignment patterns that often are involved in chronic back pain issues. In Tadasana (mountain pose), we are constantly reminding ourselves of good alignment. Make a mental note of what Mountain Pose feels like in your body. Notice how challenging it is to keep your torso strong and lifted in Mountain Pose? To hold your spine up, you have to engage your abdominal musculature and the muscles in the back, which support your spine. This is the alignment of your core! What you feel in this pose is your core muscles being challenged and strengthened. The great thing about Tadasana is that once you've gotten the feel for it in your body, you don't have to be in a yoga class to practice it. This is one yoga asana that can be practiced anywhere-- when you stand in line, while you watch TV, when you talk on the phone. If you get the basic principles of Tadasana, you can even practice it while sitting at your desk, as the alignment of the upper body in Tadasana is exactly what you need for proper sitting posture. 4. Simplify more difficult balance poses to make them more manageable. There is no need to attempt the most difficult version of the pose if it makes you fall out of it every time. Start with a modified adaptation and over time continue to move toward the more challenging version (if appropriate).

5 For more challenging balance poses, instead of leaning against a wall with your entire body, try putting one hand on the wall. This works for the poses like Big Toe Pose or Tree Pose. Try not to put your entire body against the wall for upward balance poses. You can always begin by keeping your fingertips on the wall, then drop down to two fingers, then one finger and finally, not using any part of the wall to balance.

6 Quick note: it s perfectly fine to use the wall in your yoga practice to support yourself in more challenging poses. But we usually do that to work on other aspects of the pose, not the balancing aspect. For example, doing Ardva Chandrasana Half Moon Pose - with your back against the wall is perfectly acceptable if you are working on the hip and leg strength, axial extension of the spine, etc., but it will not help you improve your balance. But if you do Half Moon Pose barely touching your toes to the wall, then you will add the balance training element, as well. So be mindful of how your pose modifications affect your balance training. 6. Train your dynamic balance, not just static. Dynamic balance training is necessary to prepare our bodies and brains for the challenges of everyday living. So make sure that you include dynamic elements in your balance training, such as moving in and out of the balance pose, moving within the balance pose and moving between two or more balance poses. 7. Focus. Do your best to drop the inner talk that often comes up when we do balance poses. A lot of emotions can come bubbling up to the surface ranging from fear to frustration to disappointment. There are different strategies that we can employ here, but the simplest one is to focus on counting the length of your breath. Once you get into the pose focus on inhaling for 6 seconds and exhaling for 6 seconds; next time inhale for 7 seconds and exhale for 7 seconds and so on. This gives our inner voice something to do rather than pointing out our balancing inadequacies.

7 These are some of the ideas that you can implement in your yoga practice to see whether or not they will have a positive impact on your balance. Please feel free to speak with me! Rev. Nancy A. Nester MsCD, DD, RMT, ChT, HSH-PT (CYT-320, RYT-200) Clear Light Arts, ADL PO Box 1500 Cleveland, GA yoga@clearlightarts.org

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