Article - Yoga Magazine

AN OPPORTUNITY TO HEAL POWER OF ECLIPSES TO ENHANCE YOGA PRACTICE

root@ — Fri, 14 Feb 2025 11:43:16 +0000

Words: Anahita Rao

Often you will hear people speak about eclipse spotting as an anticipated event. An event that some eagerly plan for; setting aside a venue for the day and precise hour of the solar and lunar eclipse. However, if we adhere to ancient wisdom, the only way to really harness the power of eclipses is to go inward – switch off and connect with the inner space, do yoga, do pranayama. It is a time to do nothing. Disconnect. And if you can, keep your schedule light, especially around two days before and after the solar or lunar eclipse.

During the lunar eclipse, when the Moon is overshadowed, is also known as Purnima. And the solar eclipse when the moon is the darkest, and Sun is eclipsed, a new moon day is also known as Amavasya. Eclipses in Jyotish (Vedic astrology), are a phenomenon devoted to Rahu (North Node) and Ketu (South Node). Eclipse times can usher in lasting changes, and dramatic, unexpected events. As such, these times were traditionally considered to be times that you ought to do be cautious – of your actions, speech, and decisions. More than the popular Mercury retrograde, eclipse season was considered a time to step back, reflect, double-check everything, and remain cautious with your actions.

As such, these times were traditionally considered to be times that you ought to do be cautious – of your actions, speech, and decisions. More than the popular Mercury retrograde, eclipse season was considered a time to step back, reflect, double-check everything, and remain cautious with your actions.

Yet, due to the nature of an eclipse, this is exactly the time that changes will come ushering into our lives without us having the ability to control or manage them. We may be placed in situations where we must act, make a decision, and respond without all the information available to us. So, all we can do is surrender and call for guidance from our Guru, our spiritual practices.

WHAT IS REALLY HAPPENING DURING AN ECLIPSE

A solar eclipse happens when the Moon passes between the Earth and the Sun obscuring the Earth’s view of the Sun. So we are essentially deprived of light due to the Sun being blocked. A lunar eclipse happens when the Moon moves into the Earth’s shadow causing the Moon to be darkened. Here, it is closest to the plane of the Earth’s orbit casting a shadow over Earth. Therefore, from our perspective, the Moon is completely dark at this time.

In astrology, Sun is the symbolic soul. The Sun is typically the light – our higher calling, our vitality, our vision, and our ability to guide our life path. Essentially, our ability to see the light, the big picture, the grander vision for our life. The Moon on the other hand, is the symbolic mind, and like our mind, it is changeable as its always waxing and waning. The Moon also represents our emotions, our receptivity to all that is around us, our perceptions, our beliefs, and therefore, also our fears and anxieties.

RAHU AND KETU, THE NODES OF THE MOON

The eclipses are personified by Rahu and Ketu, the nodes of the Moon. The eclipses are mathematical points generated due to the motion of Sun and Moon with respect to the Earth. Rahu and Ketu are shadow planets. They obstruct the Sun and Moon during eclipses. Being shadows, they thus obscure the mind and soul. This is all happening on a subconscious level. Those who are particularly sensitive can feel this potent energy in the days leading up to the eclipses. And consequently, during an eclipse, sudden events will manifest, making you feel that life is completely governed by destiny.

ECLIPSES CAUSE AN IMBALANCE IN THE BODY’S HARMONY

Rahu, North Node of the Moon, embodies the air element, vata, and tends to exaggerate this in our bodies, which we feel especially during eclipse times. When the vata, or air, is imbalanced in the body, it tends to create restless and anxious energy, and can induce the mind to exaggerate fears, whether they are imagined or real. To manage this erratic energy, any breathing practice will calm the nerves, and consequently the mind. Ketu, the South Node of the Moon, embodies the fire element, pitta, and tends to exaggerate this in our bodies, manifesting during eclipse times. When the pitta, or fire element, is imbalanced in the body, it tends to create anger, frustration, and impatience. In order to manage this, an active, physical practice as well as calming foods are essential.

ASTROLOGY AND THE ECLIPSES

The essence of the nodes of the Moon is to evoke a churning impact in our lives, so we can ultimately understand the real meaning of life, particularly to see clearly the illusions that we get stuck in. Because they are shadow planets, Rahu and Ketu will affect us on the psychological, subconscious level. And because they function on FEATURE yogamagazine.com 29 facebook.com/yogamagazine the subconscious level, they have the ability to create immense fear during the eclipse season, when this energy manifests due to the over-shadowing of the luminaries, the Sun and the Moon.

During the solar eclipse, our view of the Sun is getting obscured. During the lunar eclipse, the Earth’s shadow has darkened the light of the Moon. So, if both the Sun and Moon are in a compromised state, it will naturally affect us. In this way, we

can feel anxious and confused, all the while sensing that there may be some unexpected surprises about to manifest.

Taking this opportunity for yoga, meditation, and spiritual retreat can give us the insights we need to not only remain calm, but intuitively make good decisions. When we detach and go inward, we essentially disconnect ourselves with the external world. And this detachment is necessary because we are not getting the light from the luminaries (Sun /Moon) in the external world as we normally would. And due to this, it can be a challenge connecting with our mind, which is personified by the Moon, and our soul, which is personified by the Sun.

Astrologers often warn us at this time to refrain from making decisions as new information may present itself around the days surrounding the eclipse. Of course, many times this is not possible because we need to take action so all we can do is surrender. However, if we have taken a step back to centre ourselves through a consistent yoga practice, we can intuitively connect with the eclipse energy and understand the messages from the Cosmos.

ECLIPSES IN 2024

Every year we have around 4-6 eclipses, and they always come in pairs. So a lunar eclipse will be followed by a solar eclipse, or the other way around, and there is always a gap of two weeks between the eclipses. In 2024, eclipse season was in March/April and again, in September/October. In 2025, we have both lunar and solar eclipses arriving in March. Eclipse season is a time when astrology forecasts are widespread, and with a bit of knowledge you can have an idea of what to expect, and what areas of your life may be impacted.

ENHANCING YOGA AND SPIRITUAL PRACTICES DURING ECLIPSES

Eclipse times can certainly bring unexpected twists and turns in our life paths. But they can also bring breakthroughs and epiphanies. Going inward is very important if you understand what is happening with the astronomical dynamics at this time. It’s an opportune time to gain immensely from our spiritual practices. It is a good time to enhance your yoga practice, pranayama, meditation. A good time to go inward, go on a yoga retreat, do a fasting ritual, prepare home-cooked meals, use the time to disconnect, practice silence, write, listen to music, and drink lots and lots of water.

The post AN OPPORTUNITY TO HEAL POWER OF ECLIPSES TO ENHANCE YOGA PRACTICE first appeared on Yoga Magazine.

JYOTISH IS GOOD MEDICINE DEEPENING YOUR YOGA PRACTICE WITH VEDIC ASTROLOGY

root@ — Fri, 14 Feb 2025 10:56:39 +0000

Words: Anahita Rao

“Jyotish,” also known as Vedic Astrology, is the science of light (“jyoti” meaning light). Light not only refers to the light coming from the planets in our solar system, but more so, the divine wisdom or illumination that it can reveal through your horoscope, especially about your life direction and karmic bindings. One of the most useful aspects of Jyotish is to understand the “why” behind our life journey: why did I marry this person, why did I move to this city, why did I disconnect with my family, why can I not find a fulfilling career, why am I facing this health problem, and the list goes on.

SCIENCE BEHIND ASTROLOGY

According to modern science, time and space are interconnected to create the fabric in which we exist known as space-time. Fixed stars and planets affect this fabric, influencing us on a very subtle, energetic level. Though planetary alignments appear like small points of light from a distance, their energy fields are present on Earth. Astronomy has proven how planets are responsible for formations that sustain life on Earth. For instance, the planet Jupiter has protected life on Earth for hundreds of millions of years by shielding us from comets. In the astrological realm, Jupiter offers protection where it is placed in your horoscope and acts as a sort of guiding light in our birthchart as well as during its current transit. As such, planetary movements have a subtle vibrational impact on our bodies and minds.

JYOTISH AND ITS SISTER SCIENCE, YOGA

Jyotish is a way of seeing, a seeing into the deep patterns of life—material as well as subtle—in order to gain insight into their structure and movement. Similar to yoga, its sister science, Jyotish is a spiritual discipline. In yoga, we learn the practice of balancing the five elements within the body through postures (asanas) and breath control (pranayama). Astrology, too, attributes the five elements to the planets and the zodiac signs, offering insights into our inherent characteristics and tendencies, revealed in our horoscope. Yoga and Jyotish thus complement each other. Whereas Yoga aims for transcendence of time and space, Jyotish aims for greater understanding of their unfolding.

Time and space form the dimensions of our existence in this manifestation. Yoga understands them as veils upon reality and aims to dissolve them. Jyotish understands our journey through time and space as meaningful and aims to illuminate it.

YOUR PERSONAL BIRTHCHART

Once we know more about ourselves through the lens of our birth chart, it becomes easier to find a practice that supports our journey, a practice contributing to our uniqueness. Jyotish can help individualize our yoga practice.

Jyotish casts a light on your birth chart, which reflects your soul’s karma that has ripened in this lifetime by uncovering the samskaras, impressions on the subconscious mind, which have resulted in patterned behaviours and conditioned tendencies. And casting this light can consequently open up the path to self-awareness, further facilitated by regular spiritual practices. Your birth chart is thus a map of your overall aura, for you can only be born at the moment when the aura created by your causal body resonates strongly with the auras created by the position of the nine planets in the sky.

Though the birth chart is fixed, our destiny remains fluid. This is where Jyotish has much to offer towards the art of conscious living. In an absolute sense what is going to happen has already happened, because time itself is relative. Indeed, past, present and future are all part of the linear illusion the mind creates – a truth that mystical traditions and modern physics alike acknowledge.

Yet in a relative sense, what is going to happen depends upon what we do in the moment. Free-will is apparent, not actual, but it is through apparent free-will that our life events unfold, creating the phenomenon of time.

In this way, we are always making choices, and when these choices are from a space of conscious living, we ultimately alter that fixed karma, and re-create new samskaras – deeply ingrained impressions on the subconscious mind.

ALIGNING YOGA PRACTICE WITH YOUR BIRTHCHART

We all have unique strengths and weaknesses, and therefore, our practices should reflect this. A tailored yoga practice based on your personal horoscope can have profound benefits. Depending on the predominant elements in the chart, we gravitate toward certain practices. For instance, if your birthchart is dominant in the fire element, specifically, if you have many planets sitting in Leo, Sagittarius or Aries, then dynamic practices such as Vinyasa will appeal to you. If you have more earth element, such as Capricorn, Virgo, or Taurus, then you will be drawn to more grounding practices, which foster stability.

Ideally, however, you want to balance the five elements in your birthchart, because what has manifested in your horoscope is a reflection on what exists inside you. So, for instance if there is a predominance of earth element, then you need more water to balance it, engaging in asanas that focus on opening the hips and pelvic area. As too much earth can make you rigid and set in your ways. Hipopening postures like the pigeon pose encourage a sense of flow and fluidity. When the water element is balanced, you can connect easily to others, feel content and calm, let things to, be open to joy and pleasure.

HARNESSING THE ENERGIES OF THE CURRENT ASTROLOGICAL LANDSCAPE

The personal horoscope shows us the planetary alignments that are fixed PHILOSOPHY yogamagazine.com 23 facebook.com/yogamagazine at our birth. However, the planets are always in motion, especially the Sun and the Moon. By adapting our yoga practices to the current cosmic transits, we can harness the planetary energies. For instance, when the Sun is strong in its own sign of Leo for one month, we can engage in dynamic asanas. It can be a time when we devote our yoga practice to repetitive surya namaskar (“surya” meaning Sun), the twelvelinked asanas honouring the Sun, giver of light and life. On Sundays (calendar day devoted to the Sun), we can also chant or listen to gayatri mantra (sacred mantra from the Rig Vedas devoted to the Sun) as part of our practice to hone in on the power of the Sun, which gives vitality and strength.

When we want to harness the Moon’s feminine energy, we can find solace in restorative practices. The Moon spends 15 days in a month waning and 15 days waxing, so it is always changing. During the new moon, it is best to take time to go inward, introspect, reassess your life priorities, plant new seeds, and switch off from the outside world as the Moon is the darkest now. During the full moon, it is best to connect with others, it is a time for completion, a time when you can get powerful insights as the Moon is the brightest when it is full.

CALMING THE MIND DURING ECLIPSES

During the solar and lunar eclipses, our view of the Sun is obscured and Earth’s shadow has darkened the light of the Moon. So, we are not getting the light from both the luminaries as the Sun and Moon are in a compromised state. Naturally, these cosmic vibrations can have an impact on our energies too. It is normal to feel more anxious and confused during eclipse times, all the while sensing that there may be some unexpected surprises about to manifest.

During the days surrounding the eclipses, it is worthwhile to deepen your yoga practice as this can give us the insights we need to not only remain calm, but intuitively make good decisions. Eclipse times is an opportune time to gain immensely from our spiritual practices – to enhance your yoga practice, pranayama, meditation. A good time to go inward, go on a yoga retreat, do a fasting ritual, prepare home-cooked meals, use the time to disconnect, practice silence, write, listen to music, and drink lots and lots of water. In this way, the mind, which is impacted by the potent eclipse cycle, will get balanced.

COSMIC DANCE BETWEEN JYOTISH AND YOGA

Yoga and Jyotish, the sister sciences, intertwine as sacred threads, weaving together the fabric of our journey. Through the alignment of body, mind, and spirit, we honour the divine harmony of the cosmos, finding solace in the interconnectedness of all things.

Anahita Rao was born in New Delhi, India, and has lived and traveled across the globe. Influenced by her father’s aptitude in vedic astrology, Anahita grew up around the traditions and practices of jyotish. Growing up and beyond, astrology was always a deep passion for Anahita. She has studied jyotish for over 20 years, and has completed certificate courses with well-known vedic astrologers in India and the West. Putting this divine knowledge into practice has been a rewarding journey. Prior to this, Anahita had been a dual-qualified, practising lawyer, and had established a successful, renowned firm in London.

The post JYOTISH IS GOOD MEDICINE DEEPENING YOUR YOGA PRACTICE WITH VEDIC ASTROLOGY first appeared on Yoga Magazine.

FINDING SPIRITUAL HARMONY

root@ — Thu, 12 Dec 2024 12:00:31 +0000

Words:Essraa Nawar

As I strike the Tree pose before the ancient pyramids of Giza, captured in a moment of serene balance, I am not just practising yoga; I am weaving a narrative that transcends boundaries. This narrative is one of spiritual depth, cultural pride, and empowered femininity. It’s about how the chakras of yoga align with the nafs (soul) in Islam, creating a harmony that defies stereotypes and showcases the strength of Muslim women.

THE CONFLUENCE OF FAITH AND FLOW

Yoga and Islam, seemingly disparate, share profound commonalities. The chakras in yoga, representing energy centres within the body, find their reflection in the concept of nafs in Islam. Both systems emphasise a journey towards inner peace and spiritual enlightenment. The nafs, or the soul, in its journey towards purification and connection with the Divine, resonates deeply with the practice of balancing the chakras.

The Prophet Mohammed (saws) encouraged physical fitness and mindfulness. This historical context underlines the compatibility of Islamic teachings with the physical and mental benefits of yoga. The practice of yoga, with its emphasis on breath control and meditation, mirrors the Islamic practice of dhikr (remembrance of God), fostering a state of mindfulness and spiritual connection

But beyond the physical aspects of yoga, there lies a deeper, more profound connection to spirituality – one that transcends the boundaries of religion and culture. In the graceful flow of my practice, I find moments of stillness and serenity, allowing me to connect with the divine presence within myself and in the world around me.

In the teachings of Sufism, the mystical branch of Islam, I recently discovered fascinating parallels to the principles of yoga, particularly concerning the energy centres known as the lata’if (also known as the seven chakras in the yoga practice).

These lata’if represent different aspects of the human soul’s journey towards God, aligning closely with the philosophy of inner transformation found in yoga. Just as the chakras are associated with specific energy points in the body, the lata’if are believed to reside within, waiting to be awakened and harmonised.

For instance, the heart corresponds to the Anahata chakra, symbolising love and compassion, while the spirit aligns with the Sahasrara chakra, representing spiritual enlightenment.

Embracing this perspective, I endeavour, much like the Sufi masters, to awaken and balance these latent energies within myself – the heart, the spirit, the secret, the hidden, and the most hidden – as I embark on my spiritual journey during Ramadan.

Through practices of meditation, prayer, and introspection, I strive to unlock the full potential of these energy centres, fostering a deeper connection with the divine and nurturing the growth of love, compassion, and humility within my soul.

EMBRACING YOGA AS EMPOWERED MUSLIM WOMEN

For Muslim women, yoga is more than a physical exercise; it is a powerful statement of resilience and empowerment. It challenges stereotypes and redefines narratives. The sight of a Muslim woman in hijab, confidently holding a yoga pose, disrupts conventional perceptions and showcases a blend of strength, grace, and spirituality.

Through yoga, I have come to understand that true strength lies not in the physical form but in the resilience of the spirit, the depth of the heart, and the clarity of the mind. As I move through each pose, each breath, I am reminded of the boundless grace and mercy of Allah, guiding me on my path of self-discovery and spiritual growth.

In my everyday life, where faith and yoga intertwine like threads of vibrant colours, each pose, each breath, weaves a story of resilience, enlightenment, and divine connection. Yoga and Ramadan are weaving together the fabric of my faith and my identity as a Muslim woman. Through the discipline of both practices, I have discovered a profound sense of peace, purpose, and belonging – a testament to the transformative power of both faith and flow in my life.

Embracing yoga as a Muslim woman has been a journey of breaking stereotypes and changing narratives. In a world where misconceptions often overshadow understanding, I’ve found empowerment in challenging the notion that yoga is incompatible with Islam. Instead, I’ve embraced the opportunity to reclaim this ancient practice as a tool for spiritual growth, self-discovery, and inner peace.

By sharing my journey openly and authentically, I hope to inspire others to explore the intersection of faith and yoga, and to recognise that true liberation comes from embracing the fullness of who we are, both spiritually and physically. In a world brimming with diversity and offering a plethora of perspectives, it’s crucial to discern what aligns with our beliefs and inner truths, and to relinquish what doesn’t.

SUFISM AND THE SPIRITUAL DIMENSIONS OF YOGA

Sufism, the mystical branch of Islam, emphasises the purification of the nafs and the soul’s union with the Divine. This spiritual journey shares a profound synergy with the chakra system in yoga. Both traditions seek to transcend the physical and connect with the higher self. The meditative practices in Sufism, such as dhikr, align with the meditative states achieved in yoga, creating a beautiful confluence of spiritual practices.

CHANGING NARRATIVES: FROM STEREOTYPES TO STRENGTH

Muslim women have often been subjected to limiting stereotypes, but through yoga, we are breaking these barriers. Yoga provides a platform to showcase our strength, resilience, and inner peace. It sends a powerful message: modesty and physical fitness are not mutually exclusive. This visual representation is crucial in changing global narratives about Muslim women, highlighting our active participation in diverse fields, including sports and wellness.

EMBRACING DIVERSITY AND BREAKING BARRIERS

Yoga offers a unique opportunity to embrace diversity and inclusivity across the globe. By actively participating in the global yoga community, Muslim women can break barriers and challenge misconceptions. This practice encourages an environment where all women, regardless of their cultural or religious background, can come together, share their experiences, and support one another in their journey towards wellness and empowerment. By fostering a diverse and inclusive yoga community, we can create a space where everyone feels valued and respected, ultimately enriching the practice for all.

WELLNESS AND THE MUSLIM WOMAN

The concept of wellness in Islam encompasses physical, mental, and spiritual health. Yoga contributes significantly to this holistic well-being, promoting flexibility, reducing stress, and enhancing mental focus. For Muslim women, this practice is about reclaiming health and wellness in a way that aligns with our values and lifestyle

EXHIBITING HARMONY IN HERITAGE

My upcoming photo exhibition, “Harmony in Heritage: Yoga Across Ancient Wonders,” captures this journey of balance and cultural pride. Set against the awe-inspiring backdrops of Petra, the Pyramids, and the White Desert, the exhibition showcases the serene intersection of modern wellness practices and ancient civilisations.

EXHIBITING HARMONY IN HERITAGE

Embark on a visual journey with Essraa Nawar as she blends the tranquillity of yoga with the timeless beauty of the Middle East’s most iconic ancient sites. In “Harmony in Heritage: Yoga Across Ancient Wonders,” Essraa, a Muslim woman proudly wearing her hijab, defies stereotypes and embraces the universal language of peace and mindfulness.

Essraa’s yoga journey began four years ago, transforming her life in profound ways. She discovered threads of similarity between yoga and her Islamic faith, particularly in the Sufi tradition, which she eloquently described in her piece “Ramadan Reflections: My Journey of Faith and Flow – Uniting Yoga with Ramadan as a Muslim Woman.” This insightful article, published in OM Magazine, shares her reflections on integrating yoga with her spiritual practices during Ramadan.

The hijab, often misunderstood, is a powerful symbol of feminism and empowerment for Essraa. She has never felt constrained by it and embraces it as a source of strength, allowing her to express her identity with pride and confidence.

Through yoga, Essraa has found balance and productivity, becoming a stronger, more mindful individual. Her exhibition, set against the aweinspiring backdrops of Petra, the Pyramids, the White Desert, and the Temple of Hatshepsut, captures the essence of inner balance and cultural pride. The Temple of Hatshepsut, her favourite site, holds special significance as it honours Egypt’s most powerful female pharaoh, whom Essraa greatly admires. This exhibition invites viewers to visit these remarkable places, some of Essraa’s most beloved sites, and experience their timeless beauty first-hand.

This is Essraa’s sixth photography exhibition, and it invites viewers to witness the serene intersection of modern wellness practices and the enduring spirit of ancient civilisations, celebrating both the resilience of women and the rich heritage of the Middle East. Follow Essraa’s #changethenarrative campaign on social media, where she works to change how people perceive Muslim and Arabic women and bridge the gap between the East and West. Essraa’s journey with yoga is not just personal; it’s a mission to encourage others to embrace health, wellness, anti-ageing, and self-care.

Join her in “Harmony in Heritage: Yoga Across Ancient Wonders” and be inspired by the transformative power of yoga and the timeless beauty of the Middle East.

EMBRACING DIVERSITY AND BREAKING BARRIERS IN YOGA

Yoga offers a unique opportunity to embrace diversity and inclusivity across the globe. As a DEI advocate, I believe it’s essential to break barriers and challenge misconceptions not just for Muslim women, but for all individuals regardless of their cultural, religious, or ethnic backgrounds. This practice encourages an environment where everyone can come together, share their experiences, and support one another in their journey towards wellness and empowerment.

By fostering a diverse and inclusive yoga community, we can create a space where everyone feels valued and respected, ultimately enriching the practice for all. This inclusivity not only enhances our understanding of different cultures but also promotes a global sense of unity and acceptance, making yoga a powerful tool for social change and personal growth. Yoga thus becomes a platform for celebrating our shared humanity, fostering social change, and encouraging personal development. Through embracing diversity in yoga, we can build a more inclusive and compassionate world.

Special Acknowledgements

Special thanks to Shaanti Yoga, located at 28815 Los Alisos Blvd, Suite B, Mission Viejo, CA 92692, and its owner Janet Kuhn, and teachers Jacqueline Weeks, Marisa Commerford, Julie Murray, Kevin Starnes, and Lisa Kerby for their unwavering support and guidance in my yoga journey. Their dedication has been instrumental in helping me achieve balance and mindfulness. Connect with Shaanti Yoga at (425) 931-6079, via email at janet@shaanti.yoga, or on Instagram.

Essraa Nawar is the Assistant Dean for Library Initiatives at Chapman University in California. She is an avid yoga practitioner, interfaith advocate, photographer, and storyteller. Essraa is passionate about women empowerment and cultural understanding initiatives. She actively shares her journey as a Muslim woman in America through her social media campaign #changethenarrative. Recognized for her influence, she has been named one of the Top 30 Egyptian Women Expats, California’s Women of Influence, one of Orange County’s most influential people, and one of the Top 40 Women of Egypt. Essraa co-hosts the podcast “Information Gone Wild” and the TV show “Salon Essraa: Telling Stories One Egyptian Expat at a Time.” Recently, she was featured in Forbes’s campaign celebrating Arab American Heritage. Essraa is also a devoted mother and wife, balancing her family life with her professional and advocacy work.

The post FINDING SPIRITUAL HARMONY first appeared on Yoga Magazine.

A Tribute to Bill Heilbronn

root@ — Mon, 26 Aug 2024 10:29:09 +0000

18th May 1925 – 19th June 2024

Words: Yogi Maharaj Dr Malik, Editor of YOGA Magazine

It is with a heavy heart that I write this tribute in honour of Mr. Bill Heilbronn, a remarkable individual whose life exemplified dedication, wisdom, and the pursuit of spiritual enlightenment.

Mr. Heilbronn was not only a cherished writer and yogi but also a guide and light to many. He left a lasting legacy on the lives he touched and the fields he so passionately served.

From an early age, he displayed a profound curiosity and a deep love for learning. This innate thirst for knowledge led him on a path of self-discovery and spiritual growth that shaped his future endeavours and those of others who met him on his journey. His dedication extended beyond his personal growth, aiming to enlighten others as well. Through his writings and teachings, he shared the wisdom he had acquired, hoping to inspire and guide others on their paths to inner peace.

As a writer for YOGA Magazine, Mr. Heilbronn had a unique gift and style of writing. His articles and essays were more than just words on a page; they reflected his deep understanding of the human condition and his belief in the power of the human spirit. His contributions to the magazine were eagerly awaited by readers who found solace, inspiration, and a sense of connection in his writings. His ability to articulate complex spiritual concepts with clarity and compassion was unparalleled, making his work accessible to both seasoned practitioners and those new to the paths of yoga and Kabbalah.

His dedication to the practice was evident in every aspect of his life. He approached yoga not just as a physical exercise but as a holistic discipline encompassing the body, mind, and spirit. His teachings emphasised the importance of mindfulness, balance, and inner harmony, inspiring countless individuals to embrace yoga as a way of life. Whether through his classes, workshops, or writings, he shared his profound knowledge and understanding of yoga, helping others find peace, strength, and clarity in their own lives.

Equally impressive was his deep exploration and knowledge of Kabbalah. I vividly recall the conversations and commissions of his work with our Deputy Editor, Halima M. Malik. Our email boxes were filled with hundreds of queries from potential contributors, but one day we were particularly curious to read an email from Mr. Heilbronn describing his expertise in Kabbalah and yoga.

H. Malik described finding Mr. Heilbronn as “like a needle in a haystack. A diamond in the deep grit of a mountain of soil. A beautiful wisdom that was alluring and deeply captivating.”

Mr. Heilbronn proposed a series of articles on Orthodox Kabbalah. We were struck by his honesty, dedication, and deep knowledge. The primary aim was to serialise a subject that had recently become commercialised in some quarters, much like yoga, and in so doing had almost lost its essence and true meaning. This platform allowed Mr. Heilbronn to share his profound knowledge with our several thousand readers worldwide.

Thus began a professional relationship that spanned several years. Although the main subject of the magazine was yoga, it also served as a platform to explore other spiritual traditions, such as Kabbalah. Through a remarkable coincidence, or as I believe, destiny, a lasting friendship was formed based on mutual trust, cooperation, and a passion for sharing knowledge. We eagerly awaited each new article for publication.

What truly set Mr. Heilbronn apart was his deep commitment to the well- being of others. He was not content with merely acquiring knowledge for himself; he was driven by a profound desire to share his insights and help others on their journeys. His kindness, 10 compassion, and generosity of spirit were evident in everything he did. He was always willing to lend a listening ear, offer a word of encouragement, or provide guidance and support to those in need. His presence was a source of comfort and strength to many, and his impact on the lives of those who knew him cannot be overstated.

Mr. Heilbronn will be missed by all who had the privilege of knowing him. His loss leaves a void that cannot be filled, but his legacy lives on in the hearts and minds of those he touched. He leaves behind a formidable legacy, one that will continue to inspire and guide future generations. His writings will remain a source of wisdom and inspiration, and his teachings will continue to guide those who seek to follow the paths of yoga and Kabbalah. He was a Seeker on the Path.

In times of grief, it is often the memories and the legacy of the departed that provide solace and comfort. As we remember Mr. Heilbronn, we are reminded of his unwavering dedication to the pursuit of truth and enlightenment, his boundless compassion, and his profound impact on the world around him. His life was a testament to the power of the human spirit and the transformative potential of dedication and love.

We extend our deepest condolences to Mr. Heilbronn’s family, friends, and all who had the honour of knowing him. As we mourn his passing, let us also celebrate his life and the incredible legacy he leaves behind. May we honour his memory by continuing our journeys with the same dedication, compassion, and love that he exemplified throughout his life.

The post A Tribute to Bill Heilbronn first appeared on Yoga Magazine.

Rejuvenate and Renew: Exploring The Healing Power of Yoga Retreats

root@ — Wed, 10 Jul 2024 06:36:34 +0000

Words: Edrian Blasquino

INTRODUCTION

The hustle and bustle of modern living leaves you juggling countless responsibilities. Work, family, social commitments, and the never-ending digital distractions can affect mental and physical health.

If you’ve been looking for a way to revitalise your mind, body and spirit, perhaps, restorative yoga retreats might be the answer. In this article, we’ll discover how yoga retreats provide a haven for your well-being, providing a complete approach to healing and revitalisation.

What is a Yoga Retreat?

If you’re new to the concept of a yoga retreat, let’s clarify. A yoga retreat is not just a vacation; it’s a purposeful getaway dedicated to your well-being, typically set in beautiful natural environments. They offer daily yoga and meditation sessions guided by experienced instructors and usually feature plantbased meals to nourish your body.

What to Expect in a Yoga Retreat?

Each retreat is unique, but here are some common elements you can anticipate.

Daily Yoga and Meditation

Expect daily yoga and meditation sessions. These practices are the foundation of your retreat experience and are typically offered in the morning and evening. Sessions are tailored to various levels, ensuring everyone can participate.

Expert Guidance

You’ll be guided by experienced yoga instructors who will help you refine your postures, deepen your meditation practice, and provide personal attention when needed.

Workshops and Excursions

Many retreats offer workshops on yoga,

wellness, or personal development. Additionally, some retreats include excursions to nearby attractions or cultural experiences.

Natural Surroundings

Yoga retreats are often set in beautiful, natural environments. You can expect stunning landscapes like beaches, mountains, or lush forests to be your backdrop.

Healthy Meals

You’ll be served well-balanced, plant-based meals to support your practice and overall health. Dietary restrictions and preferences are usually accommodated.

Community and Camaraderie

Yoga retreats foster a sense of community. You’ll meet like-minded individuals from diverse backgrounds, creating a supportive and friendly atmosphere. The shared experience can be a significant source of inspiration and encouragement.

Personal Time

While there’s a schedule to follow, you’ll also have time for personal reflection and relaxation. You can explore the surroundings, journal, read, or unwind in the peaceful ambiance.

Digital Detox

Many retreats encourage a temporary digital detox. You might find limited or no internet connectivity, allowing you to disconnect from the digital world and connect with yourself and others on a deeper level.

Holistic Healing

Beyond yoga and meditation, some retreats offer additional holistic activities such as spa treatments, Ayurvedic consultations, or energy healing sessions, further enhancing your sense of rejuvenation.

Lasting Transformations

Yoga retreats aim to leave you with lasting benefits. You can expect to return home with a sense of inner peace, improved well-being, and valuable tools to continue your yoga and mindfulness practices in your daily life.

The Science of Yoga for Rejuvenation

Yoga is backed by science, so it’s actually a practical and evidencebased way to boost your well-being and feel rejuvenated. Here are the scientific reasons behind how yoga can help refresh your mind and body and improve the quality of your life.

Stress Reduction through the Nervous System

One fundamental aspect of yoga is its ability to activate the parasympathetic nervous system— the part of the autonomic nervous system responsible for the “rest and digest” response, which counteracts the “fight or flight” stress response. You stimulate the parasympathetic nervous system when you engage in yoga, primarily through practices like deep breathing, meditation, and gentle asanas. This reduces cortisol levels (the stress hormone) and promotes relaxation and calm, allowing your body to rejuvenate.

Balancing Hormones

Yoga has been shown to influence hormone regulation and regular practice can help balance hormones like serotonin, dopamine, and endorphins. These hormones play crucial roles in mood regulation and their balance can alleviate symptoms of anxiety and depression.

Enhanced Flexibility and Strength

Yoga involves a wide range of physical postures and movements that promote flexibility and strength. The science hereis pretty simple: when your muscles

stretch and contract, they stimulate the production of synovial fluid. This fluid works like a natural lubricant for your joints, reducing the likelihood of arthritis and promoting better joint health. As you improve your flexibility and strength, you’re not just preventing physical issues – you’re also giving your body a renewed and revitalised feeling.

Mental Clarity and Brain Health

Studies have shown that regular meditation can change the brain’s structure, increasing grey matter in areas associated with memory, learning, and self-awareness. This enhanced brain health can contribute to sharper mental clarity and rejuvenation in your daily life.

Breathing for Well-Being

Breathing techniques, or pranayama, are an integral part of yoga; and deep, controlled breathing can profoundly impact your physical and mental well-being. Slow and deliberate breaths stimulate the vagus nerve, which helps reduce heart rate and blood pressure, providing a sense of calm and rejuvenation.

Enhanced Immune Function

Regular yoga practice has been linked to

improved immune function. Studies suggest that stress reduction, improved circulation, and enhanced respiratory function from yoga can bolster your immune system. A robust immune system is essential for maintaining vitality and preventing illness, further contributing to your sense of rejuvenation.

Heart Health

Yoga’s impact on heart health is welldocumented. Combining physical postures, controlled breathing, and relaxation techniques can help reduce blood pressure and improve cardiovascular function. These benefits can enhance your vitality and wellbeing, and in turn, make you feel rejuvenated.

Choosing A Yoga Retreat

Now that you know the advantages of yoga retreats, it’s time to find the right one for you. Here are some tips to guide your choice.

Your Goals

What do you hope to achieve from your retreat? Whether it’s stress reduction, spiritual growth, or physical wellness, knowing your goals will help you find a retreat that aligns with them.

Location

Consider the environment you’d like to immerse yourself in. Whether it’s a beach, a forest, or a mountain retreat, the location should resonate with you.

Instructor Expertise

Research the instructors leading the retreat. Their experience and teaching style can significantly impact your experience.

Duration

Determine how long you can commit to a retreat. Some last a weekend, while others can extend for weeks. Choose a duration that suits your schedule and goals.

Reviews and Recommendations

Read reviews and seek recommendations from those who have attended the retreats you’re considering. This can provide valuable insights.

Best Places to Find Yoga Retreats

Local Studios and Wellness Centres. Many yoga retreats are advertised through your local yoga studios or wellness centres.
Online Yoga Retreat Directories. Numerous websites and platforms provide extensive lists of yoga retreats worldwide.
Travel Agencies Specialising in Wellness. Some travel agencies specialise in wellness travel and can help you find the perfect yoga retreat tailored to your preferences.
Yoga Teacher Recommendations. Your yoga teacher might have insights into upcoming retreats or know of fellow instructors hosting retreats
Yoga and Wellness Magazines. Magazines dedicated to yoga and wellness often feature advertisements and articles about upcoming retreats.

Social Media and Yoga Communities. Online platforms and yoga forums, including social media groups, can be excellent resources for discovering unique retreat opportunities.
Word of Mouth. Don’t underestimate the power of recommendations from friends or fellow yogis who have attended memorable retreats.
Wellness Expos and Events. Local wellness expos and events often showcase various retreat options, allowing you to meet retreat organisers in person.

Final thoughts

Yoga retreats are more than vacations; they’re a complete path to heal and improve yourself. Whether you seek relief from stress, want to enhance your physical health, or find emotional balance, a yoga retreat can truly transform you.

Edrian is a college instructor turned wordsmith, with a passion for both teaching and writing. With years of experience in higher education, he brings a unique perspective to his writing, crafting engaging and informative content on a variety of topics. Now, he’s excited to explore his creative side and pursue content writing as a hobby. linkedin.com/in/edrian-blasquino-ab3a4a201/

The post Rejuvenate and Renew: Exploring The Healing Power of Yoga Retreats first appeared on Yoga Magazine.

How to Practice Yoga Off the Mat with the Niyamas -Ram Jain

root@ — Fri, 31 May 2024 04:48:20 +0000

What are the Niyamas?

Meaning ‘habits’ in Sanskrit, the Niyamas are five practices or positive habits for healthy living set out in yoga philosophy. These habits are designed to promote a holistic well-being—mentally, physically, emotionally, and spiritually—and make up the second limb in Patanjali’s Eight Limbed Path to Enlightenment.

How to Practice the Five Niyamas Daily?

Although monks followed the Niyamas centuries ago, these age-old actions are still profoundly relevant and beneficial for our well-being today. The fundamental principles of Niyamas remain the same, but we can adapt them to fit our unique lifestyles and tap into the same source of health and fulfilment. Below, we will explore the meaning of the Five Niyamas in yoga philosophy as well as simple yet effective ways to incorporate them into our daily lives. Remember that consistency is key; each Niyama needs to be practiced daily to become a habit that creates real and lasting change.

1. Saucha (Cleansing)

The first Niyama, Saucha, means cleanliness or purification. This not only refers to physical cleanliness, but mental as well. Physically, you can practice Saucha by maintaining a clean and organised living space, which helps reduce stress and improve focus. It also involves personal hygiene and choosing wholesome, nourishing foods that cleanse the body from the inside out.

When it comes to purifying our minds, we practice Saucha through daily meditation and mindfulness exercises, which clears the mental clutter. Positive affirmations, chants, and mantras also help calm and clear the mind of negative thoughts. Lastly, avoiding negative influences, whether from social media or in our personal relationships, is crucial to a more balanced and peaceful life.

3. Tapas (Self-discipline)

Tapas is the third Niyama. It revolves around the concept of self-discipline and inner fire, helping us develop perseverance towards our personal growth and goals. This discipline isn’t self-punishment. Rather, it’s making conscious choices that align with our deeper values and long-term well-being, even when they require effort or some discomfort.

How you practice Tapas will depend on your goals and circumstances. It might mean setting and following a strict routine, whether that’s waking up early, dedicating time to meditation or exercise, or committing to a practice schedule. Essentially, it pushes us to focus on something difficult in our lives with passion and commitment, especially when it’s tough.

5. Ishvara Pranidhana (Surrender to the divine)

Ishvara Pranidhana is maybe the most challenging Niyama, representing self-surrender to a higher divine power on a regular basis. In Ishvara Pranidhana, we let go of the ego and dedicate ourselves to the divine or to a greater cause beyond our own desires and ambitions. We practice acceptance and understand the complexities of life with faith in divine.

Ishvara Pranidhana may involve traditional religious practices such as prayer or worship to God or a higher power. For others, it might mean dedicating actions and decisions to the greater good, whether that’s through selfless service or volunteering for a charity or a cause you believe in. However you practice it, make sure your connection to this higher power or purpose is genuine and constant.

2. Santosha (Contentment)

The second Niyama, Santosha, is about finding contentment in our daily lives. This principle encourages us to find satisfaction and happiness in what we have, rather than constantly seeking more or fixating on what’s missing. Practicing Santosha can take many forms, but at its core, it’s about promoting a sense of gratitude and peace with the present moment, whether that’s in cleaning the house or receiving a big job promotion.

One way to integrate Santosha into our routine is by starting or ending the day with a gratitude practice, like writing down three things we’re thankful for today. Santosha also encourages us to free ourselves of negative self-talk and judgments. This can involve setting aside time for self-reflection, disconnecting from social media at night, or engaging in activities that bring joy and fulfilment without validation from others.

It’s also important to note that Santosha doesn’t simply mean accepting what you have and never aiming higher. You can be content with your life or a circumstance and still strive for opportunities for growth and change.

4. Swadhyaya (Self-study)

Swadhyaya means self-study or introspection. This Niyama encourages us to learn about ourselves, our behaviours, and our underlying beliefs. By understanding our inner selves, we can live more consciously and step closer toward Enlightenment.

Practicing Swadhyaya means dedicating time each day to self-reflection. This can be through journaling, meditation, or reading philosophical or spiritual texts that challenge our perspectives and encourage deeper thought. It could also be as simple as asking yourself questions like: ‘who am I?’, ‘what do I feel right now?’, and ‘why do I feel this way?’. The goal of this practice is to question our identity, purpose, and how we interact with the world around us.

Living Yoga off the Mat

Understanding and practicing the Niyamas can open new pathways to personal growth and a balanced well-being. Following each of these principles might be overwhelming at first, so start small and take it one step at a time. Even if you can only make minor changes in your routine, being consistent and dedicated in each action develops a more conscious and mindful way of living; one that honours your inner being as much as your outer world.

Ram Jain, MSc. Yoga (ERYT 500, RPYT 500 & YACEP with 40,000+ hours of Teaching Experience) grew up in India in a Jain family with rich traditions. Having studied yoga since he was 8 years old, he founded Arhanta Yoga Ashrams in 2009 to share his profound knowledge of traditional Yoga and Vedic philosophy with others. Today, he is a Master Yoga Trainer, hosting online and in-person trainings at his ashrams in India and the Netherlands. His intensive courses focus on teaching traditional yoga in a modern world, helping 18 000+ practitioners become confident yoga teachers.

The post How to Practice Yoga Off the Mat with the Niyamas -Ram Jain first appeared on Yoga Magazine.

5 Steps to a Healthy Gut

root@ — Tue, 07 Nov 2023 09:01:10 +0000

Words: Lisa Winn

A healthy gut is the foundation of overall well-being. It plays a vital role in digestion, nutrient absorption, and even influences our mood and immune system. So, how do you make sure that your gut is the best it can be, and what decides this?

In this article, we will explore five essential steps to achieve and maintain a healthy gut. By incorporating these steps into your daily routine, you can enhance your digestive health and experience improved vitality and wellness that keeps you able to do the things you love.

Step 1: Eat a Balanced and Fibre-Rich Diet

The food we consume has a direct impact on our gut health. A balanced diet consisting of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, is crucial for maintaining a healthy gut. It’s recommended to get your ‘magic 30’; getting 30 different fruits, veggies, seeds, nuts and plants like herbs in a week has massive health benefits and is easier than you think. Add nuts and seeds to salads and stir-fries, try different types of rice, vary your snacks, choose crudités according to the season or add olives and nuts for a mid-morning nibble; get creative! It’s also essential to ensure that you get an adequate amount of dietary fibre incorporated into your diet, too. Fibre acts as fuel for the beneficial bacteria in our gut, promoting their growth and diversity. Include fibre-rich foods like legumes, nuts, seeds, and whole grains in your meals to support a healthy gut microbiome. Along with providing essential nutrients, a balanced and fibrerich diet helps regulate bowel movements and prevents constipation. Furthermore, high-fibre foods often require more chewing, which stimulates saliva production and promotes the release of digestive enzymes, aiding the breakdown of food and nutrient absorption. Remember to gradually increase your fibre intake to allow your body to adjust and minimise any potential digestive discomfort.

Step 2: Stay Hydrated and Limit Sugary Drinks

Proper hydration is key to maintaining a healthy gut. Drinking an adequate amount of water throughout the day helps in assisting the production of digestive enzymes and nutrient absorption; aim for 6 – 8 cups of fluid. When your body is dehydrated, it can lead to poor digestion and constipation. Hydration is particularly crucial for fibre to do its job effectively and keep the digestive process smooth. However, be mindful of your beverage choices. Sugary drinks, including soda and fruit juice, can disrupt the balance of bacteria in your gut and promote the growth of harmful bacteria. These beverages often contain high levels of added sugars, which not only hinder the absorption of nutrients but also contribute to inflammation in the gut. If you’re not a big water drinker, try herbal teas and natural fruit-infused water to stay hydrated while supporting a healthy gut. These choices not only provide hydration but also contribute to the overall nutrient intake necessary for gut health.

Step 3: Manage Stress Levels

Stress can significantly impact our gut health. The gut and the brain are closely connected through the gutbrain axis, and stress can disrupt this connection, leading to digestive issues. When you’re under stress, your body releases stress hormones that can affect the movement and contractions of the digestive tract, leading to symptoms such as stomachaches, bloating, and altered bowel habits. Incorporating stress management techniques like yoga, meditation, deep breathing exercises, and regular physical activity can help reduce stress levels and support a healthy gut. Engaging in these practices promotes relaxation, calms the nervous system, and improves digestion. Regular exercise, such as yoga or brisk walks, can help stimulate the muscles in your intestines, promoting regular bowel movements. Prioritise selfcare and find activities that help you relax and unwind, promoting overall well-being, including gut health. Remember, taking care of your mental and emotional health is crucial for a healthy gut. A simple yoga routine that takes no more than 15 minutes can be an excellent way to incorporate mindfulness and gentle movement into your routine. Start by finding a quiet and comfortable space where you can practise without distractions. Begin with a few minutes of deep breathing, inhaling deeply through the nose and exhaling slowly through the mouth, allowing your body to relax and your mind to focus. Then, move into a series of gentle stretches and poses, such as cat-cow, downward-facing dog, child’s pose, and seated forward fold. Flow through each movement mindfully, paying attention to your body’s sensations and breathing deeply. Conclude your practice with a few minutes of relaxation in savasana, lying flat on your back, allowing your body and mind to fully unwind. This simple 15-minute yoga routine can help release tension, improve flexibility, and bring a sense of calm and clarity to your day.

Step 4: Include Fermented Foods in Your Diet

Fermented foods are rich in probiotics, which are beneficial bacteria that promote a healthy gut. Including fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha in your diet can help replenish and diversify the gut microbiome. Probiotics aid in digestion, strengthen the immune system and reduce inflammation in the gut. They help maintain the balance between good and bad bacteria, creating an environment that supports optimal digestion and nutrient absorption. Start by incorporating small amounts of fermented foods into your diet, such as having a serving of yogurt with live cultures as a snack or adding sauerkraut to your salad. As you gradually increase the serving size, you’ll be providing your gut with a steady supply of beneficial bacteria. Additionally, you can explore homemade fermented foods and beverages to further diversify the strains of probiotics you consume.

To get started on making your own kimchi, follow these steps:

Choose Your Fermentation Vessel:
- Mason jars with tight-fitting lids, fermentation crocks, or specialised fermentation jars are common options.
Pick Your Ingredients:
1. Vegetables like cabbage, cucumbers, carrots, and radishes are popular choices. You can also experiment with fruits, dairy products like yogurt or kefir, and even beverages like kombucha. For kimchi, I use Charles Dowding’s recipe:
  - 1kg Chinese cabbage
  - 800g carrots
  - 400g winter radish
  - 6 spring onions
  - 8 garlic cloves
  - 1 dessert spoon of ginger
  - 3 dessert spoons of coconut sugar
    (optional)
  - 1 teaspoon of chilli flakes
  - 10g salt
    - One unforgettable rule of kimchi is to never add water!
Prepare the Food:
- Wash and chop your chosen ingredients into desired sizes and shapes. For vegetable ferments, consider adding salt to draw out moisture and create a brine.
Add Flavourings:
- Enhance the flavour of your fermented food by adding herbs, spices, or other seasonings. Garlic, ginger, dill, and chillies are popular options for adding depth and complexity to the fermentation.
Pack the Fermentation Vessel:
- Place your ingredients into your fermentation vessel, ensuring they are tightly packed. Leave enough headspace to accommodate the expansion that occurs during fermentation.
Create an Anaerobic Environment:
- Ensure an anaerobic (oxygen-free) environment for successful fermentation. Consider using fermentation lids or airlocks that allow gases to escape while preventing oxygen from entering.
Fermentation Time and Temperature:
- Allow the fermentation process to occur at a suitable temperature. Most vegetable ferments thrive between 15°C and 24°C. The duration varies, but start with a few days, and gradually increase if desired.
Taste and Monitor:
- During fermentation, taste the food periodically to assess its flavour and texture. This helps you gauge the level of fermentation and determine when it reaches your desired taste.
Store and Enjoy:
- Once your fermented food has reached the desired level of fermentation, transfer it to a clean jar or container and store it in the refrigerator. Fermented foods can be enjoyed as condiments, toppings, or additions to your favourite dishes.

Step 5: Get Sufficient Sleep

Adequate sleep is essential for overall health, including gut health. During sleep, our body repairs and rejuvenates itself, and the digestive system is no exception to this. Poor quality of sleep or lack of sleep can disrupt the balance of gut bacteria and contribute to digestive issues. Lack of sleep has been linked to an increased risk of gastrointestinal disorders, including irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Aim for 7-9 hours of quality sleep each night to support optimal gut health. Establish a bedtime routine that promotes relaxation, such as reading a book, taking a warm bath, or practising gentle stretching. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. Additionally, avoid large meals and stimulating activities close to bedtime. Prioritise sleep as an integral part of your wellness routine, and you’ll not only benefit your gut but also experience improved energy levels and cognitive function. Nurturing a healthy gut is crucial for overall well-being, and it can be achieved by incorporating simple yet effective lifestyle changes. By following the five steps outlined in this article, including eating a balanced diet, staying hydrated, managing stress levels, including fermented foods, and getting sufficient sleep, you can promote a healthy gut and experience enhanced vitality and wellness. Remember, taking care of your gut is taking care of your entire body.

By health and wellness expert, Lisa Winn, who believes that at the core of feeling good and leading a healthy life is balance. As a mother of three, Lisa knows the common challenge of juggling work and life but says that by focusing on balance, feeling happy and healthy will come.

Find Lisa on Instagram: https:// www.instagram.com/ lisamariewinn/

The post 5 Steps to a Healthy Gut first appeared on Yoga Magazine.

10 LESSER-KNOWN NATURAL REMEDIE

root@ — Mon, 06 Nov 2023 09:41:41 +0000

SUPER-POWERED IMMUNITY

Viruses and superbugs have become a part of day-to-day living, but that doesn’t mean you have to live in fear of those nasty microbes. Your immune system, when armed with nature’s best weapons, can be a formidable rival against a wide range of viruses and bacteria. I spent nearly three decades tracking down over seventy of the most effective natural weapons against viruses and bacteria, which I curated for my book Super-Powered Immunity: Natural Remedies for 21st-Century Viruses and Superbugs. While many people are already familiar with some of the old standbys like elderberry, garlic, oregano oil, and vitamins C and D, the following book excerpt shares ten of the lesser-known but highly valuable options that are worth keeping on hand.

BERBERINE

Berberine is a plant nutrient extracted from plants like barberry, Oregon grape, and blue cohosh, among others. A growing body of research shows that it packs a punch against many different microbes, including bacteria, fungi, and viruses alike. Research published in the medical journal Frontiers of Medicine found that berberine is antibacterial against E. coli. Another study showed that berberine has

antibacterial activity against a broad spectrum of bacterial varieties, including strains that are drug resistant. Berberine also demonstrates significant effectiveness against fungal infections like various strains of Candida, including against the biofilms they create. Biofilms are slimy coatings that bacteria create to protect themselves and reduce the likelihood of being detected and killed by the human immune system. In a study published in the journal Drug Design, Development and Therapy, researchers found that berberine was highly effective at reducing all five of the Candida strains they tested it against, as well as at inhibiting the biofilms they create. Impressed by the significant antifungal effects of berberine, the scientists concluded, “Berberine might have novel therapeutic potential as an antifungal agent or a major active component of antifungal drugs.” Exciting research published in the Archives of Virology found that it demonstrated antiviral activity on many viruses, including herpes simplex, human cytomegalovirus (HCMV), HPV, and HIV.

EPIGALLOCATECHIN GALLATE (EGCG)

You’ve probably heard about the incredible healing abilities of green tea, but few people know that, in addition to its heart-healing and anticancer properties, green tea and the potent compound found in it—epigallocatechin gallate (EGCG)—is also highly anti-infectious. One of the primary phytonutrients found in green tea, EGCG has been identified in research as having antibacterial properties, on its own or in combination with antibiotics to bolster the drugs’ effects, including against S. aureus and many other bacteria. Other research in the Journal of Applied Oral Science is exploring the addition of EGCG into dental fillings since it has been found to inhibit some Streptococcus bacteria. The same research also showed that

EGCG demonstrates antifungal activity. Another study published in the British Journal of Pharmacology found that EGCG demonstrated antiviral activity on multiple families of viruses, including HIV, influenza A, and hepatitis C, and interfered with the viral replication process that is needed for survival of hepatitis B, herpes simplex, and adenoviruses.

GLUTATHIONE

One of the most powerful things you can do to boost your immune system and aid its ability to fight off infectious intruders is also one of the least known. Many people have not even heard of the nutrient glutathione, which is one of nature’s greatest treasures when it comes to fighting disease-causing microbes. Glutathione is an antioxidant nutrient that is produced in the cells of your body, primarily from three building blocks of proteins called amino acids, including cysteine, glutamine, and glycine. Even moderate changes in glutathione levels in the body have a profound effect on the status of lymphocyte (immune cells) functions. Research in the International Journal of Medical Microbiology found that glutathione on may be effective in treating some bacterial infections. Glutathione has been discovered as the potential missing link in the prevention and treatment of viruses. A study published in the European Review for Medical and Pharmacological Sciences found that a glutathione deficiency may play a central role in severe disease symptoms linked to Covid-19. Earlier research in the journal Biological Chemistry found that glutathione regulated the immune response, which not only helps the body attack foreign invaders like pathogens, it also prevents the immune system from overreacting.

QUERCETIN

Quercetin is a plant pigment (known as a flavonoid) that is found in many foods and its antiviral properties have been the subject of numerous studies. One study published in the medical journal Viruses found that quercetin inhibited a wide spectrum of flu viruses’ ability to enter the cells, which they need to do for their survival. Quercetin has been shown to inhibit respiratory viruses in cell studies, including inhibiting rhinoviruses, coxsackie viruses, and polio viruses. It demonstrates beneficial effects against RSV, polio viruses, herpes simplex viruses, and cytomegalovirus.

CAT’S CLAW (UNCARIA TOMENTOSA)

Growing between thirty and sixty meters high, this vine has demonstrated antibacterial, antifungal, and antiviral properties that have been proven effective in combating persistent infections, including those involved in bladder infections, Crohn’s disease, gastritis, glandular fever (Epstein Barr syndrome), hepatitis, herpes, Lyme disease, prostatitis, and yeast infections (Candidiasis). It has demonstrated significant antiviral activity, including against the herpes simplex virus21 as well as SARS-CoV-2.

LEMON BALM (MELISSA OFFICINALIS)

I grew a large batch of lemon balm, which is also sometimes referred to as melissa, from seed this year, allowing me to enjoy its delightful fragrance in my garden as well as its delicious flavour when steeped as tea. The herb’s delicate flavor may lead people to underestimate its antimicrobial capacity but lemon balm has proven its antibacterial and antiviral effects in laboratory and clinical trials alike. Research in the journal Plants found that lemon balm essential oil contains key active ingredients known as geranial, neral, and citronellal, which demonstrated high antimicrobial activity against microorganisms it was tested against, including five diseasecausing bacteria plus C. albicans and other fungi.72 This common garden herb also demonstrates antiviral activity against the herpes simplex virus75 likely due to its active constituents known as rosmarinic acid and other polyphenolics, which are water soluble, meaning they can be extracted by infusing the herb in water to make a tea.76 In a study published in the journal Natural Products Research, scientists found that lemon balm is highly effective against the herpes simplex virus.

OLIVE LEAF (OLEA EUROPAEA)

First used medicinally in ancient Egypt where olive leaves were considered a symbol of heavenly power, olive leaf has since become used around the world for the treatment of many conditions. Most people already know the health benefits of eating olive oil on a regular basis, but an increasing amount of research is showing that olive oil isn’t the only therapeutic part of these trees. The leaves of the trees are potent antioxidants, antiinflammatory, and have long been used for their antiviral properties as well. The olive tree produces a compound known as oleuropein that is abundant in both the leaves as well as the olives. It is believed that this compound is responsible for the many health benefits of olive oil and olive leaf extract. In the early- to mid-1800s olive leaf was used to treat fevers and malaria. A study published in the journal Mycoses found that olive leaf extract was effective at battling almost all bacteria and fungi it was tested against, including those found internally as well as on skin, hair, and nails, demonstrating its widespread antibacterial and antifungal properties. Olive leaf has demonstrated antimicrobial activity against a wide range of microbes, including those behind the following conditions: infections, chronic fatigue syndrome, dental infections, ear infections, gonorrhea, hepatitis B, malaria, meningitis, pneumonia, shingles, tuberculosis, and urinary tract infections.

MAITAKE MUSHROOMS (GRIFOLA FRONDOSE)

Both a culinary and medicinal mushroom, maitake has been found to contain a compound known as proteoglucan, which is associated with its immune-stimulating effects. In both laboratory and animal studies, research shows that polysaccharides found in maitake mushrooms have demonstrated antiviral activity against both hepatitis B viruses and HIV

OYSTER MUSHROOMS (PLEUROTUS OSTREATUS AND PLEUROTUS FLORIDA)

There are several species of oyster mushrooms, which are primarily known for their culinary uses, but research shows that these delicious mushrooms may also improve immune health. Readily available in grocery stores and at farmer’s markets, oyster mushrooms contain many nutrients and therapeutic compounds, including protein, vitamin C, iron, potassium, copper, and zinc, all of which are important for strong immunity, particularly the vitamin C and zinc.

Most known for their ability to reduce cholesterol levels similarly to statin drugs as well as for their anticancer and antitumor ability, oyster mushrooms also demonstrate antimicrobial properties. They showed antibiotic activity against various. Oyster mushrooms inhibit hepatitis C virus and may be beneficial against HIV as well.

REISHI MUSHROOMS (GANODERMA LUCIDUM)

Reishi’s immune-supporting properties alone make it an excellent mushroom to incorporate into your diet or supplement regime on a regular basis. Animal research shows that reishi enhanced immune cells like interleukin-1 and white blood cells created in the bone marrow. It also demonstrates broad antibacterial and antiviral properties largely due to its ability to activate the immune system. Tea made from reishi showed activity multiple strains of bacteria. Reishi has even demonstrated anti-HIV activity both in laboratory and human studies.

Most people take remedies in insufficient doses, without adequate frequency, or in an incorrect form, which usually results in either minimal effectiveness or no noticeable results at all. It is critical to identify the most powerful remedies (including the correct species when it comes to plants) and the most effective form of the remedy (such as infusion, tincture, oil extract, or another form). It is also critical to ensure that it is used in a correct dosage amount and with the ideal frequency and duration to yield the best healing results. Follow package instructions for the product you select. Usage information for these as well as detailed information for over seventy remedies is provided in Super-Powered Immunity: Natural Remedies for 21st-Century Viruses and Superbugs.

REFERENCES

Fahima Abdellatif et al., “Minerals, Essential Oils, and Biological Properties of Melissa officinalis L.,”Plants 10, no. 6 (May 26, 2021): 1066.
Akram Astani et al., “Melissa officinalis Extract Inhibits Attachment of Herpes Simplex Virus in Vitro,” Chemotherapy 58, no. 1 (2012): 70–77.
Hoffman, Medical Herbalism, 566.

Dr. Michelle Schoffro Cook, PhD, DNM is an international bestselling and awardwinning author of 25 books including her latest book Super-Powered Immunity: Natural Remedies for 21st-Century Viruses and Superbugs. Her work has appeared in over 100 publications including: WebMD, Prevention, Vegetarian Times, Huffington Post, Woman’s World magazine, First for Women magazine, Care2.com, and Yahoo!. Follow her work at DrMichelleCook.com, Facebook. com/drmichellecook, and Instagram.com/ mschoffrocook.

The post 10 LESSER-KNOWN NATURAL REMEDIE first appeared on Yoga Magazine.

FACIAL REFLEXOLOGY FOR EMOTIONAL WELLBEING

root@ — Mon, 06 Nov 2023 07:08:05 +0000

Words: Alex Scrimgeour

The human face is our most familiar image, it’s the first thing we see when born and in time, the faces we come to love are the deepest sources of joy and connection with the world. Unless we are twinned, the face we are born with is unique and tells a complex story of who we are, where we come from, and who we want to be. The face is a symbol of our humanity and reflects both who we are as a person and as a species. We have incredible nuance in our facial expression as a shapeshifting mask of communication and as a conduit for fully expressing and embodying our deepest delight. The more you analyse the nature of the human face, the more layers are revealed. Our ancestry, upbringing, hardships and emotional trauma, our temperament and character, our kindness, hope and wisdom― all of this can be revealed through the face. For one of our most innate evolutionary skills is to read one another’s faces. To a greater of lesser degree we are all experts at this, for our very survival depends on it.

This innate skill is part of what is called the ‘social nervous system’ and operates largely below our conscious thinking mind. It is an instinct we are born with, and gives us a splitsecond sense of who and what feels safe or dangerous. In turn, this cues our body to shift into a state of being at ease, which is essential for health and healing, or into a state of caution and alertness, which is essential for survival. Also known as the ‘orientation mode’ of our nervous system, this distinctly human ability is so intrinsic that we are mostly unaware of it, yet so patterned into our sense of self that it forms the bedrock of our worldview. Our habitual facial expressions form the emotional template that governs whether we experience a healthy ‘orientation response’. The face carries an emotional weighting, which tilts our internal compass for navigating the dangers of life. Because of this, it also plays a key role in health and wellbeing. What was once thought of as just a superficial aspect of the body, like an antennae to the world, is now known to be intimately connected to the deepest layers of both our physiology and psychology. The face does not just reflect the mind, but it is a physical parallel to our state of consciousness, so if our face is tense our mind will be tense too. This is a symbiotic relationship- when we relax our mind the face also relaxes and when we release tension from the face we also release the mind from tension and emotional stress. Conversely, when we see people with a habitual flattening and hardening of the expression, particularly around the forehead and eyes, this very often correlates with a history of suffering from trauma or depression. It is like a layer of emotional armouring has been created to buffer any future interactions that could potentially be painful.

As the neurobiologist Stephen Porges says, “faces become blank or flat when people become scared or challenged or are in pain.” [1] This armouring also hampers our ability to mirror and empathise with other people and develop positive nourishing relationships. We actually all carry a degree of armouring; it’s a natural human behaviour to wear different masks to handle different situations, but unfortunately these masks sometimes become fixed, inhibiting our freedom and growth. If we physically wake up the face and re-engage all the physiological structures and pathways, we can create a window of opportunity to break out of emotional patterns. This can be achieved through self-massage alongside using our mind to internally engage and release tension in our face and around our sense organs. In Vietnam, a unique form of therapy has been developed called Dien Chan (facial reflexology), which specialises in releasing the patterns of tension in the face.

It also works on the subtle interconnections between the face and the rest of the body, frequently being used to treat pain and illness throughout the body. Since the 1970s the creator of this therapy, Bui Quoc Chau, has mapped out over 200 pressure points on the face, which correlate with different aspects of our physiology, anatomy, and mind.It is very significant that this therapy was developed in the aftermath of the Vietnam-American war. Dien Chan was developed with a community suffering from the trauma and extreme stress of war. It is my understanding that because of this, Dien Chan is especially suited for working with patterns of stress, trauma, emotional and nervous system imbalance. However, in Vietnam Dien Chan is primarily know as a therapy for treating physical pain and illness. This begs the questions, what is the relationship between physical health and mental-emotional health? We now know that there is a strong link between emotional pain and physical pain as they appear to light up the same pathways in the brain.[2] The scientific study of pain, like emotion, is currently experiencing a paradigm shift, which is slowly filtering into mainstream medicine and therapy. Some researchers even describe pain as an emotion. Although I don’t believe the phenomena of emotional or physical pain can be entirely reduced to brain physiology, Dien Chan seems to be tapping into these pathways where physical and emotional healing are intertwined.

Regardless of whether we suffer physically or emotionally, the expression on our face is of the same dynamic, and this illustrates the deep entanglement between our physicality and our consciousness. Of course it is not just the face that is entangled in this dynamic, the whole body is too. Our emotions can be felt just as strongly in our chest or in our belly as in our face. It just so happens that the face is uniquely positioned to change our sensorial experience and also our raw perception of the world around us. It is for this reason that if we can change the relationship we have with our face we can in turn change the relationship we have with the world. Dien Chan therapists like to describe the face as a master control panel for all the physiological and mentalemotional processes of the body. I would take it further and suggest that the face contains a profound ability to reconfigure our entire relationship with the world around us. By increasing our moment-to-moment awareness of our face we can begin to map-out the layered connections that cascade through our nervous system, our breathing and heartbeat, our emotions and feelings, right down to the piezo-electric charge in our bones. This process begins with igniting a curiosity towards the nature of our sense organs and a willingness to question our senses. We form a question not with our words or even our thoughts, but at the most barenaked level: at the level of feeling. When we feel into the body, rather than searching for an answer, we are simply open to feeling what is there, a neutral listening under the skin. In meditation this is sometimes called ‘inner hearing’ or ‘inner vision’; in neuroscience this is called ‘interoception’ and refers to a very real sense we have that is distinct from the typical ‘five senses’.

By developing this felt sense of the body we are also developing our capacity to change our relationship with the body. If we remain in a state of calmness and safety as we explore the interoceptive space of our body this will sooth and re-pattern our nervous system. This can heal both chronic pain and emotional trauma. We cannot change what we cannot feel, or as James Baldwin said, “not everything that is faced can be changed; but nothing can be changed until it is faced.”[3] If we can feel how the tension around our eyes or in our throat connects to the more subtle internal sensations of our emotions, our mood, and our temperament, we can start to grasp how much our biology drives us. We can start to see how our habitual reactivity and biological stance twists our perception of the world. If our ‘social nervous system’ is orientated towards being on the defensive, for instance, then this will change how we see and hear other people and what we notice in the world around us. However, if we can retain a curiosity and openness in our orientation, then we can initiate a type of inquisitive alchemy, wherein the very act of paying attention to our perception transmutes it. Henry Corbin famously stated that ‘alchemy is the sister of prophecy’. [4] The prophetic referred to here does not mean to speak of what will become, but rather is a pointing towards awakening, towards more awakened ways of perception. So by re-patterning our senses we engage in a type of alchemy, one that smelts down old patterns of self-deception, rewires our physiology and forges new ways of being in the world. The metaphorical ‘gold’ that we produce is the experience of perpetually awakening into a more vivid and truthful beholding of the world.

Self-Care Sequence for Emotional and Nervous System Balance

Step 1, cross-hands massage for the eyebrows.

Step 2, cross-hands massage for the ears.

Step 3, balancing Dien Chan points 26 and 126. Step 2

This is where the practice of Dien Chan connects with the meditative and contemplative arts. Not only does Dien Chan offer a system of wellness, radical self-care and healing, but it also offers itself as a kind of psycho-technology that can keep our senses lucid and clear. Dien Chan directly engages our sense perception and the structures of our social orientation system, and therefore offers us a tool for guarding ourselves from self-deception, as well as a way of learning to make sense of the world with more clarity and discernment. In the era of ‘post-truth’ and the ‘attention economy’ our senses are hyper-stimulated and over-strained. I believe the methods and techniques of Dien Chan can greatly support us in navigating the way forward. However, rather than frame it as some kind of ‘magic bullet’ that will solve all our woes, it is better seen as a single thread in a woven ecology of practices. Breath-work, yoga, diet, sleep hygiene, meditation, contemplation and the social nourishment of friendship, music, and ritual are just as important in an ecology of practice. The beauty of Dien Chan is that it’s like a keystone in this ecology- it can interface between our internal and external worlds, enriching all these life habits and bridging the embodied self with external world. It can help us feel embedded and in kinship within our community and within nature as a whole. In other words, it works on both the personal, communal, and ecological.

REFERENCES

Stephen W. Porges, ‘The Origins of Compassion: A phylogenic perspective.’ Lecture given at the ‘Science of Compassion’ Convention at Stanford University in July 2012, https://www.youtube.com/watch?v=MYXa_BX2cE8, accessed October 4th 2021.
Kirstin Konietzny , Boris Suchan, Nina Kreddig, Monika Hasenbring and Omar Chehadi, “Emotion regulation and pain : Behavioral and neuronal correlates: a transdiagnostic approach.” Der Schmerz (October 2016), 30(5):412-420. Also see Steve Haines, ‘Pain is Really Strange’ (Singing Dragon, 2015).
James Baldwin, “As Much Truth As One Can Bear”, New York Times, January 14th 1962.
Henry Corbin, Spiritual Body & Celestial Earth: From Mazdean Iran to Shi’ite Iran (Princeton University Press, 1977), xi.

Alex Scrimgeour is a licensed acupuncturist and massage therapist, with a degree in acupuncture and a diploma in Tui-Na massage from the College of Integrated Chinese Medicine. He has studied Dien Chan (Vietnamese facial reflexology) extensively with Trần Dũng Thắng, Bùi Minh Trí, and other master clinicians at the Việt Y Ðạo Center in Vietnam. He is the author of Facial Reflexology for Emotional Well-Being. He gives treatments and teaches at many of the leading spas and wellness centers around the world and is based in London. https:// www.sensoryselfcare.com/

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SHILAJIT

root@ — Fri, 03 Nov 2023 12:02:35 +0000

An Elixir of Life!

Words: Wolfgang Windmann, PhD

INTRODUCTION

Shilajit must be one of the most interesting natural remedies to come from Central Asia. It is certainly by far one of the least well known. That it has attracted so little attention does not reflect the enormous therapeutic potential of this pure, natural substance. Its profile has grown in the last few years, even in its homelands, as is evident in the increasing number of scientific studies being published. India, Pakistan, and Iran have all seen an increase in scientific efforts to explore the secrets of the effects of Shilajit. Attempts have been made through cutting-edge scientific methodology to pinpoint the healing powers attributed to it, but this natural substance is slow to surrender its secrets. Shilajit has had a somewhat mythical reputation for many years; it was difficult to obtain and problematic to deal with, given its somewhat idiosyncratic properties. The lack of standards in terms of identity, purity, and content (which persist to this day), coupled with the commercial interests of previous generations and political systems, resulted in many fakes and less effective, poor-quality products appearing on the market, which ultimately undermined buyers’ faith in its healing power over the long term. We first learned about Shilajit in Western Europe in the 1990s as it made its way here via two routes: the great wave of immigration from the states of the former Soviet Union at the start of that decade, followed by the popularization of Ayurvedic alternative therapy treatments at the end of the 1990s. Shilajit comes

treatments at the end of the 1990s. Shilajit comes from the Sanskrit and means “rock-overpowering,” while translated literally, Mumijo means “protecting the body from diseases,” and in Old Persian mum meant wax. The linguistic similarity of Mumijo to the word “mummy” has led to much confusion in Western Europe in particular.It has nothing to do with the infamous mumia vera aegyptiaca,1, 2, 3 a powder made from the ground, desiccated body parts of Egyptian mummies preserved with resin, asphalt, and extracts of cedar wood, used in traditional medicine to stop bleeding. Mumijo/Shilajit goes by different names in different linguistic regions, but most are descriptive, pointing to its outward appearance. It is described lit- erally as a kind of “sweat of the mountains.” In India it is known as Shilajit or silajatu, and in Ayurvedic medicine 4, 5 it has acquired the status of a Rasayana, an “elixir of life.”

According to Ayurvedic teaching, it energizes the vital juices, maintains youth, and revitalizes, featuring as an ingredi- ent in remedies for boosting vitality and physical condition by helping to maintain the delicate balance between the body’s various systems. In Myanmar it is known as kao-tun, the equivalent of “blood of the moun- tain,” and in the Altai Mountains of southern Siberia as barachgschin, or “oil of the mountains,” Tibet, Mongolia, and the Transbaikal region call it brogschaun, or “mountain juice,” while Iran and Iraq have various names, including arakul dshibal, which translates as “mountain sweat.” It is called Mumijo in Kazakhstan, Uzbekistan, Kyrgyzstan, and most of the Commonwealth of Independence States (CIS). In addition to Mumijo and Shilajit, the terms mineral pitch, bitumen, and asphalt are also widely used, with bitumen and asphalt having a secondary meaning as the petroleum products of the same name. In China and Tibet it is known as zha-xun.In the countries of Central Asia, ancient lore tells of Shilajit’s effective, if sometimes apparently mystical, healing power. Study of the scientific literature and ancient sources reveals that it was frequently combined with honey as a treatment, for both practical and therapeutic reasons. Honey is an effective way of masking its somewhat penetrating and aromatic flavor, and the therapeutic effects of honey itself are already well documented. This, of course, presumes that the finest quality honey is used, one that has not been heat-treated and is as natural as possible. The results for its use in combination with manuka honey, which is well known for its therapeutic properties, are particularly promising.

APPLICATION

Shilajit can be used to treat all kinds of ailments including:

allergies
broken bones
bronchial disease
colds
gastritis and enteritis
hemorrhoids
immunodeficiency
impotence, infertility
metabolizing mineral deficiency, especially iron, selenium, magnesium, zinc, iodine, potassium, calcium, sulfur, manganese, molybdenum, and copper
osteoporosis
periodontitis
poor wound healing
phlebitis

We describe here Shilajit’s use for Osteoporosis. Please note that the doses indicated have been taken from the relevant publications cited in each case and their effectiveness has not been checked by the author.

OSTEOPOROSIS

Osteoporosis (literally, “porous bone”) has become endemic and in some Western countries it is now the cause of more hospital admissions than heart attacks and strokes combined. Respected institutions have suggested that higher life expectancy means that in fifty years’ time at least twice as many people will be suffering from osteoporosis than today. The disease is relatively simple to describe but has catastrophic consequences for those affected. More calcium is eliminated from the body’s bone structure than is deposited, resulting in a continuous calcium depletion. Bones become more porous and break more easily. The structural stability and robustness of bones is diminished.

WHO IS AT PARTICULAR RISK?

Osteoporosis can affect anyone. Those at particular risk include preand post-menopausal women; the female sex hormones (estrogens) have a significant effect on the bone remodeling process, and a particular risk has been identified in women who have menstruated for fewer than thirty-five years. It is advisable to be aware of the risk of osteoporosis and take action in good time in order to help prevent it, perhaps discussing it with your doctor, who will advise on your specific risks and measure your bone density, if required. A bone density reading will indicate the degree of any calcium loss in your bones.

The table on page below lists the amounts of calcium that people in each age group should take to ensure their body has sufficient levels. Advice for preventing osteoporosis has changed considerably since the 2010s. Whereas taking calcium supplements on their own was previously advised, we now know much more about the vital role played by vitamin D3, which ensures that calcium is absorbed by the bones rather than being deposited in the body’s tissue and vessels as excess. Of course, a calcium pill can be taken daily with food and is often recommended, particularly for those with a poor diet. Make sure that it is the right kind of calcium that the body can process—not everything labeled “calcium” actually is calcium. Calcium supplements bought from discount stores are often calcium carbonate, only 20 percent or so of which can be absorbed by the body, with the balance having to be excreted unused. On the other hand, some 90 percent of the calcium in calcium gluconate (from pharmacies) is easily absorbed by the body, for example. These tablets can be a little more expensive, but the calcium is considerably more accessible for the body, generally making it a better choice. Before opting to take a course of calcium gluconate, ask your doctor or pharmacist for up-to-date information, and particularly if you have a special condition/illness or if you are pregnant. Taking calcium alone, however, is not sufficient, as the calcium must be absorbed to optimal effect, as indicated above. Vitamin D3 performs this role, therefore it is important to keep an eye on the levels of this vitamin as well.

Recommended calcium intake for the body.

	Age	Daily dose of calcium in mg
1	4 to 6	700
2	7 to 9	800
3	10 to 12	900
4	13 to 14	1000
5	15 to 24	1200
6	25 to 50	900
7	From 51	800

Increased requirement for calcium.

	Increased requirement for
1	Nursing mothers	1300 mg
2	Pregnant women	1200 mg
3	Post-menopausal women who have had no hormone replacement therapy (HRT)	1500 mg

HOW CAN SHILAJIT HELP?

Shilajit’s use in traditional folk medicine to prevent osteoporosis is based on the same principle as its use to help heal fractures. Like vitamin D3, it helps with the deposition of calcium in bones. Except for mineral deposits of strontium, Shilajit is the only natural substance we know of with appreciable levels of strontium. To help prevent osteoporosis, a dose of 0.2–0.5g Shilajit taken twice a day is recommended. The zinc present in Shilajit also has a valuable role to play in maintaining bone health. Zinc is an essential constituent of bone growth6, 7 and zinc levels in bone decrease with age and postmenopause. Zinc has a wide range of properties, affecting such functions as the formation and mineralization of osteoblastic bones by promoting the differentiation of cells into osteoblastic (bone-forming) cells and inhibiting oesteoclastic (bone-resorption) function.

Calcium content of foods

	Food	Average calcium content per 100 g (3.5 oz)
1	Whole (full-fat) milk 3.5%	100
2	Hard cheese	800
3	Camembert	500
4	Gouda, medium-aged	900
5	Alpine cheese 45%	1200
6	Emmental 45%	1020
7	Poppy seeds	1448
8	Sesame seeds	783
9	Soya beans	250
10	Snap peas (sugar snap peas)	310

Excerpted from ‘Shilajit: The Ayurvedic Adaptogen for Anti-aging and Immune Power’

REFERENCES

Benno R. Meyer-Hicken. Über die Herkunft der “Mumia” genannten Substanzen und ihre Anwendung als Heilmittel. Doctoral thesis, Kiel 1978.
Various authors. Merck Index. 3rd edition, 1910, 341.
Der Apothekerpraktikant. 2nd edition, 1939, 662.
Gupta, S.H., Stapelfeld, E. Ayurveda Medizin. 3rd edition, Thieme, 2019.
Zoller, A., Nordwig, H. Heilpflanzen der ayurvedischen Medizin. Haug, Heidelberg.
90 Yamaguchi, M. Role of nutritional zinc in the prevention of osteoporosis. Mol Cell Biochem. 2010 May;338(1–2):241–54. doi: 10.1007/s11010-009-0358- 0. Epub 2009 Dec 25. PMID: 20035439.
91 Jiménez, M., Abradelo, C., San Román, J., Rojo, L. Bibliographic review on the state of the art of strontium and zinc based regenerative therapies. Recent devel- opments and clinical applications. J Mater Chem B. 2019 Mar 28; 7(12):1974– 1985. doi: 10.1039/c8tb02738b. Epub 2019 Feb 27. PMID: 32254801.

Wolfgang Windmann, Ph.D., holds a degree in pharmacy and a doctorate in natural sciences from the University of Würzburg. He has been working with Shilajit since 1994 and has twice traveled to Central Asia to study its formation and extraction. He runs a pharmaceutical company with a focus on natural products and lives near Leer in East Frisia, Germany.

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