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Yoga and Health at Every Size

Reprinted from Health At Every Size Journal
by Nanette Tummers, PhD
Spring 2005
VOL. 19 / NO. 2
©2005 Gürze Books

"Problems cannot be solved at the same level of awareness that created them." —Albert Einstein

America Is Not Exercising
Our Western model of "fitness" values power and intensity with a result of becoming rigid, hard, and unbalanced in both mind and body. This imbalance encourages dropping out, injury, and detachment from the body, ignoring an inner wisdom about what is best for one's health. The fitness model encourages physical activity to be seen as punishing—a grinding, boring test of discipline—the Puritan "work out" ethic. It is, therefore, not a surprise that only one in four Americans engages in consistent physical activity. When the physical education curriculum in the schools consists of fitness awards, dodge ball, and baseball skills, our children become adults who cannot fathom how physical activity will ever be part of their lifestyle.

Exercise Must Be Enjoyable
Fitness experts continue to prescribe workout regimens that do not consider what would be enjoyable for the individual. Often, participants are advised to "plug" into a source of entertainment such as an iPod as a means of distraction from the body during a workout, focus on achieving the "fat burning" zone on a computer console for motivation, or submit to a boot camp instructorÕs screams to pump out one more repetition. Every second is counted until the ordeal of the workout is over.

Rather than emphasizing exercise for the purpose of increasing muscle mass, burning calories, or reducing health risks, what is needed is a shift to exercise with a focus on wellness and reducing stress. When physical activity is enjoyable the motivation originates from a desire to take care of oneself, and it is more likely to become part of one's lifestyle.

Yoga as an Enjoyable Physical Activity
These intrinsic rewards of pleasurable physical activity may sound trite and unsubstantial to exercise physiologists. But for participants who feel overwhelmed at times, yoga can bring about feelings of being connected and grounded and not fragmented. Unlike exercise with a goal of weight loss or lowered cholesterol, which may take a long time to see results, Yoga has very immediate rewards, as most people feel relaxed after their first class.

A 2003 survey commissioned by Yoga Journal found that 16.5 million Americans are doing yoga (Harris Interactive Service Bureau Survey). This is impressive but caution is needed because yoga has now become a "new" American fitness craze. So much of our Western "fitness and health" mentality is actually harmful with its focus on unhealthy weight loss, surgical beauty, and drugs that enhance sport performance. Physical achievement at any cost is valued over health. Our Western culture, which values masculine characteristics as superior to feminine, characterizes our society's ideal of fitness: power, size, dominance, competition, quick fix, "no pain, no gain." Classes such as "fat burning yoga," "disco yoga," "abs yoga," and "buns of steel yoga" are offered at many fitness clubs. Yoga wear is a fashion statement. Celebrities are writing yoga books and endorsing their yoga gurus.

Yoga has multiple definitions and images in Western culture. It may evoke images of slim bodies contorting into impossible pretzel-like poses, sweaty exhaustive workouts, strange chanting in a trance-like state, or the ultra-disciplined religious practice of yoga gurus. Our frenetic culture's tendency to spin yoga into the latest and greatest fitness fad does not reflect its essential spirit and intention. This intention of yoga is to maximize one's potential through the realization of one's inner goodness and the inner goodness of others as well (Komitor, 2000). True yoga embraces the interconnectedness of the spirit, mind, and body.

What Is True Yoga?
What is amazing is that yoga has been around for thousands of years. Some may fear that yoga would conflict with their religious beliefs. Yoga, however, is not connected to any religion, and can be practiced in harmony with any belief system.

Yoga originates from the Sanskrit meaning "to yoke," to bring together the mind, spirit, and body. It is truly a holistic practice as physical flexibility is only a small part of it. Yoga is simply a philosophy and set of principles to live a better quality of life. The basic yoga teachings were gathered and organized about 200 B.C. by the sage, Patanjali. These texts known as the "Yoga Sutras", still guide yoga today, and are organized into eight practical steps or paths (often referred to as limbs). These timeless and universal steps are all aspects of healthy holistic living and are interconnected in a manner similar to many contemporary wellness models.

The first path of yoga is known as "yamas." The yamas serve as a guide to relationship. The relationship emphasized here is not only with others but the most important relationship, that is, with ourselves. The yama "ahisma" means non-harming or non-violence. Ahisma is the foundation from which yoga must grow. Practicing yoga with the intention of non-harming allows for the individual to stay alert, become self-reliant and nonjudgmental, without shame about his or her body and feelings. This promotes self-acceptance and deepens the relationship with oneself.

The second limb consists of the principles called the "niyamas," which involve positive self-action including purity, contentment, discipline, self-study and devotion. These principles allow individuals to act in a way that is harmonious with what is of value to them. The attitudes and values of yamas and niyamas will be expressed through other life habits that are self-honoring and respectful of others.

The third limb is the physical practice of postures or "asanas." Yoga poses allow for a process of realignment of the physical body structure so that energy can circulate freely through the body. "Hatha" yoga, which is the common name for the physical aspects of yoga, refers to the sun and moon. Sun poses are symbolizing postures or movements which encourage heat, openness, and outward movement. Sun poses are always balanced with moon-symbolizing poses which embody cooling, healing, and receptiveness. Instead of meeting needs through food, caffeine, or other distractions when feeling tired, anxious or upset, specific yoga poses can be chosen to provide nurturing, healing, energy, balance, or equanimity. For example, forward bends help to soothe the nervous system while back bends encourage awakening.

The fourth limb, "pranyama," means breath awareness. Breath can be thought of as the bridge between the mind and body. The breath is the tool to help one feel grounded in the present moment, as it is never in the past or in the future. Breath awareness provides instant feedback on what is best in every moment. When awareness of breath is linked with attention to the body, there is harmony and synchronicity. This interconnectedness cultivates confidence, strength, and flexibility on many levels, not just at the physical level.

The fifth limb is "pratyara" and translates to "withdrawal of senses." In yoga, this emphasizes learning how to become aware of our senses while at the same time letting go or detaching from our attitudes. An example would be feeling the sensation of a tight hamstring and bringing one's awareness and breath to this body region but without attaching thoughts such as "I can't touch my toes" or "Look at that toothpick next to me putting her palms on the floor." The key to pratyara is awakening to the fact that thoughts take us away from our present experience.

"Dyarana" and "dyayana" are the sixth and seventh limbs, which encourage the cultivation of a balanced relationship between concentration, awareness of the environment, and meditation. This means not detaching and entertaining the mind while the body physically works out as the Western model of fitness encourages. Rather, the goal is to develop the concentration and patience to stay awake, focused, and present in the body and mind—to really "show up" and not just go through the motions.

"Samadhi" is the final limb and refers to connection to the universe in an awakened body and mind. Yoga participants often find that their experiences on the mat take on a spiritual quality in whatever way the individual might define this (Haddon, 1997). This spiritual quality may surface as "bliss," "being in a zone," "flow," "optimal experience," or having one of those "a-ha" moments. This may not be an everyday occurrence that we "get" every class, as there is no goal in yoga of achieving Samadhi. My students often comment that their yoga practice is their personal time and they are adamant about attending class. By remaining open and present to all experiences no matter what surfaces, practicing yoga is worth it every time.

It is important that yoga instructors and classes recognize the value and honor of all aspects of the eight paths. The physical aspects of the asanas and breathing may act as an important stepping stone that allows participants to appreciate and embrace the mental and spiritual paths as well.

Yoga and Principles of Health At Every Size

Yoga and Self-Acceptance
How often have exercise program participants injured themselves as a result of taking classes where they could not keep up yet were shamed or pressured into doing so? Yoga is based on self-responsibility which is also the essence of wellness. Yoga poses need to be done in a steady, easy manner yet also with challenge. An aggressive approach and attachment to "achieving" poses needs to shift towards opening the body to the pose in a slow and steady manner. It is the individual's yoga, not the instructor's. To accommodate individuals of all sizes and shapes, there are always modifications, which will honor the body and fully derive the benefits of the pose. The purpose of a group exercise class is not for the instructor to push participants and order them to "dig deeper." The reality of yoga is to know your own truth; this is done through self-study and self-acceptance. With knowing one's own truth, one realizes that the answer is not outside of oneself through an instructor, counselor, guru, or a diet.

Yoga and Normalized Eating
Yoga provides valuable practice in two fundamental truths: mindfulness and intention, which are important pathways to normalized eating as well (Baptiste, 2002). Yoga allows participants to wake up and be fully within and not disconnected from their bodies. Yoga practice encourages clarification and expansion of one's awareness and consciousness, quieting the voice of the inner critic (Dykema, 2006).

One participant in my yoga class reflected on how the lessons she experienced on the mat were manifested in her life. She noticed there was a shift when she stayed with difficult emotions and feelings in her practice and did not run away. This shift allowed her to see more options when difficult emotions surfaced, when before the only option she perceived was the immediate fix of food.

Yoga as Enjoyable Lifelong Physical Activity
Yoga is referred to as "yoga practice" indicating that it is never perfect or mastered. In this way it is also noncompetitive and nonjudgmental. This could resonate with participants who feel traditional exercise puts them on display or that their bodies or physical abilities are not "good enough." The continued movement in yoga can allow for a sufficient heart rate training effect of low to moderate intensity. The poses in yoga, particularly the standing and balancing poses, require sustained isometric contraction. Yoga has been shown to improve musculoskeletal conditions. Yoga postures improve the body's alignment, resulting in increased circulation, nervous system stimulation, and increased energy (Bauman, 2002).

In Eastern medical models, disease or illness is believed to be brought on by blocked energy—"prana," "chi," or "vital energy." Yoga allows for the flow of intrinsic energy and the release of blocked energy. From a Western perspective, an individual may have a tension headache or backache and turn to exercise to decrease the symptoms. Science has not been able to pinpoint the exact reason exercise allows participants to feel better. For instance, it may be the relief of pain from the heat created or release of endorphins. Or perhaps it is the unblocking of vital energy or chi. Whatever the mechanism, we do feel better.

Yoga and Promotion of Well Being
The physiological benefits of participating in physical activity have been proven unequivocally. However, the psychological benefits of participation in physical activity such as decreased depression and anxiety or improved mood may be more likely to be experienced when the physical activity (such as yoga) is enjoyable and there is a feeling of flow.

For many individuals who struggle with their body size and weight, the continuous frustration and disappointment of failed attempts at dieting and exercise programs and subsequent self-loathing is formidable source of stress. Stress triggers sympathetic stimulation or "fight or flight" response that can cause increases in blood pressure and heart rate and adversely affect so many health endpoints. Yoga is particularly effective in reducing the physical and emotional effects of stress and enhancing well-being.

The foundation of yoga is the focus on breath. The deep and relaxing yoga breath emphasizes complete exhalation, which elicits a parasympathetic response ("rest and digest"). Yoga practice releases muscle tension, allowing for deep relaxation.

One of my yoga students was elated to report how good she felt: she had more restful sleep, stronger muscles, and greater stamina and endurance. But what most amazed her was that she really felt "like a warrior." Strength poses in yoga called the "warrior" series are a metaphor not of a fighting soldier but of a keeper of the peace, a person of strength. She often kept this image of the warrior when she dealt with her own not so peaceful inner dialogue telling her she was ugly and should be ashamed because of her size.

The Many Benefits of Yoga
Yoga promotes healing and fosters wholeness. The traditional emphasis in the Western model of medicine is on "fixing" the health problem and not necessarily healing the whole person. Using scientific protocols, it is difficult, if not impossible, to measure healing outcomes, as there are few relevant quantifiable endpoints. Yoga has many benefits but how yoga effects these changes is not straightforward.

A significant body of research is emerging supporting the many health benefits of yoga ("http://www.miami.edu/touch-research/Yoga.html" retrieved June 24, 2005). Scientific research concerning yoga for adults has shown it to be effective therapy for a wide range of health problems including asthma, abnormal blood lipids, anxiety, arthritis, high blood pressure and other cardiovascular issues, epilepsy, headaches, mood disorders, and depression, as well as problems with pain, balance, body image, and cognition. The National Center for Complementary and Alternative Medicine (NCCAM) branch of the National Institute of Health (NIH) provides research funds to explore the mind body relationship including numerous studies involving yoga (http://nccam.nih.gov).

Conclusion
We are continually bombarded with media-hyped scientific sound bites about the latest surgery or medication to battle obesity as well as constant negativity in our media and culture concerning body size and weight. Even with "a fix" for obesity, the roots of the problem in inadequate self-acceptance and poor self-care, will still remain. Yoga invites all participants to improve concentration and focus, and to develop compassion for the self and for others. It provides a connection to spirituality that no medical breakthrough ever will.

The words health, holistic, wholeness, and holiness all come from the word root "hael" (Haddon, 1997). Yoga provides a path to true health: a holistic union of body, mind, and spirit. Accepting yoga is the choice to quit battling the body and the intention to find a path that leads to a fulfilled life that is happier and healthier for all sizes, shapes, and weights. Yoga embraces togetherness, not separateness. It invites us to value our strengths and challenges, our dark and light sides, our uniqueness and diversity, and our compassion for others.

The gift of yoga is that the lessons learned from an enjoyable physical activity invite all to become stronger, more mindful, and more intuitive, enhancing our emotional, spiritual, and mental health. There is no gold medal in yoga, no standard of perfection, only a commitment to finding out what being healthy means to the individual. As I often say, "There is no ESPN for yoga;" this is a step in the right direction on a path to improved health for all.

Dr. Nanette Tummers is an Assistant Professor of Physical Education and Health at Eastern Connecticut State University. Dr. Tummers specializes in wellness programming including research on older adults and children's yoga. She teaches yoga to a wide variety of populations including obese adolescents, sedentary adults, college students, mentally challenged adults, cardiac rehabilitation patients, patients with cancer, at risk minority high school students, women in a recovery half way house, athletes, and older adults.

References
Baptise, B. (2002). Journey into power. New York: Fireside Books.

Bauman, A. (2002). Is yoga enough to keep you fit? [Online]. Available: http://www.yogajournal.com/practice/739.cfm.

Dyhema, R. (2006). Yoga for fitness and wellness. Belmont, CA: Thompson Higher Education.

Haddon, G. (1997). In yoga shape doesnÕt count. [On-line]. Available: http://www. innerself.com/Magazine/Fitness/Shape_DoesnÕt_Count.htm.

Harris Interactive Bureau Survey (2003). [Online]. Available: http://abcnews.go.com/GMA/Health/story?id=615557&page=1.

Kormitor & Adamson (2000). The complete idiotÕs guide to yoga for kids. New York: Alpha Books.

Lee, C. (2004). Yoga body, Buddha mind. New York: Riverbend Books.

National Center for Complementary and Alternative Medicine. [Online]. Available: http://nccam.nih.gov/.

University of Miami Touch Research Institute. [Online]. Available: http://www. miami.edu/touch-research/Yoga.html.