I have heard countless yoga instructors bash the gym, saying the gym is a mindless place like a zoo, where people are moving mindlessly, and even worse, staring at the TV screen as they blast their bodies into certain shapes and sizes simply to look like a cover on a magazine.
Well, if this is the case, it is certainly not a healthy environment. I don’t think it is a positive action to ever “blast” or force your body into anything.
On the flip side, I have witnessed the same competitive mindless behaviour in Yoga classes, people pushing their limits and blasting their body into shapes that may be completely inappropriate at that moment simply to look like the picture in a book or magazine. The Yoga World as far as marketing is concerned has largely ( though not completely) bought into aesthetics as much as the fitness industry. I do believe the original intention of The Gym and Physical Fitness was to be healthy, take care of our bodies, feel good, and as the by-product, probably look good too! At some point this was skewed to the edge where mass marketing only focuses on the aesthetic quality as the benefit of the gym.
Well, I am sure the original intention of Yoga was a mindful, healing practice, yet the mass media has infiltrated Yoga Marketing, advertising Yoga for weight loss, tight abs, and just like the gym, it is full of images of extremely slim, fit, beautiful cover models.
What I am getting at is that both Mainstream physical fitness, such as a gym, and the more esoteric traditions of Yoga have both been impacted by Media, Culture and Society, in terms of “Use this Product to Look Like this Ideal”
So I don’t think the problem is the gym, and I must protest in favour of General Physical Fitness and the gyms redemption! I think that there is a quality to cardiovascular fitness that is important in such that it comes down to the simple need to take care of ourselves, and in this sense, taking care of our cardiovascular health. I think it is important to integrate Yogic Principles, such as alignment of shoulders and hips, and deep breathing and spinal integrity while performing cardiovascular exercise. I think it is imperative to tune into our body and not push past our limit, yet to challenge ourselves to a healthy edge, just as we learn to do on the mat.
I believe Yoga Asana, the Postures in and of themselves, have a great value that can not be found through Cardiovascular Fitness alone, for these poses, are highly refined tools, with great intelligence to help touch, heal, strengthen and release every area in our body. I think it is important to approach Yoga in an especially mindful way, and yet it is important to add a touch of light-heartedness and joy to the practice as well.
Ultimately it is important to enjoy moving our bodies, as this is one of the greatest gifts and gateways to let our mind and spirit free. Yet I do not think it is helpful to demoralize one form of fitness in replacement to the other. I think it is important to embrace an integrative approach that acknowledges the benefits of all forms of fitness, movement and mindfulness training.
Namaste,
Tova Payne
Placebo Psychology
One of the most peculiar findings is that of the Placebo effect. We’ve all heard this term, often used scientifically and in our everyday conversations.
A typical example of the placebo effect is when one believes they are taking a medication when in reality it is merely a “sugar-pill”. However the fact that one unassumingly believes they are taking a medication leads them to tangibly and physically feel better.
How can this be?
Right here lays the precious yet startling gift of the psychology of the mind and the interrelatedness of mind-body -spirit well being.
The fact is, we have the power within ourselves to heal ourselves and the mind is more powerful than we can fully grasp.
Another startling fact that has been widely acknowledged in the medical literature is that scientifically speaking, the Placebo effect in and of itself causes actual physical biochemical change thus actually producing a real effect on the body. In essence, the placebo effect is a real effect - not because an extraneous drug is causing change. Rather, internal changes are physically occurring simply due to internal beliefs that one is physically taking an external action to erect some change. This fact too proves that the state of the mind is powerful enough to tangibly change physiological neuro-chemical changes that will alter and heal our physical self.
The interplay of the physical and psychological is so profound and we are more capable of healing ourselves than we are even aware of.
Is it possible that our own mind can restore our health? Is it possible that we can be our own healers?
On further analysis when you take a moment to analyze the whole concept of stress which has been scientifically and medically acknowledged, stress is usually the production of our minds interlinked with any given environmental situation. However if for just one day we took a no stress approach to whatever came our way, we would not feel the heavy burden labeled “stress” which causes emotional and physiological havoc in our lives.
If for even one day we took a placebo effect look at life, just maybe we could live a day in bliss.
The fact of the matter is our minds are powerful and what we think manifests our feelings and our actions.
So take a Placebo-take something that you can craft yourself in believing can erect change - and it will. It may be a yoga class, a weekend getaway, a vitamin or supplement, or a healthy meal. All very real viable things that will erect change yet adding the dimension of belief will strengthen the level of its potential to heal.
Take a day, if not even an hour in your busy day for some “Placebo Psychology”. Take a break from your worries, and do something to heal yourself.
The power is in you.
By Tova Payne A graduate of McGill’s Psychology Program, freelance writer, Registered Holistic Nutritionist and Registered Yoga Teacher
Blending Movement and Nutrition for Inclusive Health:
Preventative Health:
“The process of Yoga keeps the physical systems opened and energized which prevents breakdown and illness. Yoga also has great curative potential since the postures are highly refined tools. They enable you to get into different bodily systems in very specific ways. Yoga gives you the possibility of taking your health into your own hands”(J. Kramer)
The same philosophy rests behind Natural Holistic Nutrition. By using foods – the primary tool of nourishing every cell of our body to heal and repair cellular damage. At the very basic levels our body is comprised of our cells. If our cells are not getting the basic fuel they need to build and maintain their health they will inevitably weaken and ill health will erupt in the body. When one becomes sick, it is rarely over night. When you look back at one ‘s medical history and lifestyle it can become quite clear where their ill health stemmed from. One day of eating processed refined foods will not make one sick (usually!) However over time food that lack vitality and live nourishment to feed the cells with life, will cause oxidative damage and over time ill health will arise. Just as one day without physical movement will not lead to ill health, however over time this will lead to stagnation in the body causing one to feel sluggish, lethargic and stuck.
Yoga and Holistic Nutrition both have the power to reverse and repair deficiencies in the body and begin drawing one back to a state of health and ease.
Finding Boundaries:
“The art of yoga lies in learning how to focus and generate energy into different parts of the body, in listening to the body’s messages (feedback), and in surrendering to where the energy leads you. The body’s resistance should be respected, since it is useful feedback. Trying to conquer resistance and push past pain is actually another kind of resistance – resistance to your own limits” J.Kramer
This is true when entering in and out of poses and while you are within the pose. Noticing how you can draw breath into weakness in the body and help heal those places. By respecting where your body is at as opposed to where you wished it was you will allow for that greater opening to come in time. It is about being patient with the process, acknowledging that it took time, pain and past injuries that brought your body into stiffness and tension and that it will take time to unravel those limitations and tensions. The same applies with foods. If we listen attentively to our bodies we will know when we are satiated after a meal we will know the difference between craving a food and going ‘past our limit of what our bodies need’ versus feeding and nourishing our cells what they actually need. When we begin to listen to the signals our body is sending us we will know which foods digest and sit well with us, and which foods we have sensitivities to. It is about cultivating this awareness and nourishing our body’s with the whole foods that will heal and restore vitality to the body.
Regarding Conditioning:
“Just as doing Yoga is playing the edge between control and surrender, there is also an interplay between transformation and resistance to change. There’s no way to remain the way you are now – you either become more rigid and crystallized, or you break out of patterns and transform”
“…The conditioning Process brings habits in the mind and body that accumulate over time. These patterns define you – the way you move, hold your body, what you think and even when you think. As you age, the habit-taking-on process makes you more rigid both physically and mentally. Your internal systems function less efficiently and your body’s movements are more limited.” J.Kramer
The poses and philosophy behind yoga are a metaphor for life. The poses are constantly changing throughout the class, we transition into poses that are easier for us some that are harder for us and ultimately all poses end. The one thing that remains the same through the poses, is our breath. Just as in our lives, the ebb and flow of our daily tasks are constantly changing. However through all the changes in our day, and in our life there should be one thing that remains the same. This one thing that we draw our attention towards will anchor us and give us that state of solidity and peace of mind despite the outward change of our situation.
In our lives, all situations are impermanent and in all the poses of Yoga the most profound pose that teaches us this is Savasana, Corpse Pose. We are given the opportunity in this pose to acknowledge the impermanence of all of lives situations, including life itself. When we react to impermanence that is when resistance and struggle erupts in our lives. By learning to be non-reactive, or at least acknowledging our reactivity to change, we allow for the transformation from past conditioning
In other words, the situations in our lives will change, and as we begin to acknowledge this and release our attachment of controlling and holding onto situations we will begin to allow the flow of transformation to arrive.
Change & Transformation:
“Awareness of the nature of habits helps you avoid being automatically pushed by them”
Once we become aware of our tendencies, our reactions and our habits we can begin the process of working on Letting Go of these attachments to Being. The concept of Letting Go is extremely profound. In a way it means letting go of a part of yourself you were dearly attached to and perhaps even defined yourself by. Carolyn Myss, writer and Doctorate on Energetic Medicine, speaks of a term called “woundology” a process by which people are attached to their pain and their story of why they are stuck in their current predicament. They use this attachment of their past pain to keep them in this state, as opposed to acknowledging the situation, and then Letting Go and releasing your attachment to that pain, tension and story. As you begin the process of Letting Go, It allows for a great opening and expansion of space internally and externally where action can arise to transform your life. This is however, On going work, which is why the next cycle of change is maintenance. It is daily work to keep the body centered. Just as in a yoga practice it is so easy to loose focus of the breath and get caught up in the pose. The same is true in our lives - it is easy to become stressed out and reactive to the given circumstance as opposed to retaining a state of peace and calmness no matter what situation comes along our path. Maintenance is golden to everlasting awakening. The next cycle of change is Relapse and Recovery. This is because we are human, our minds do get the better of us. By anchoring our thoughts with our body, using the breath as the link between or body and minds we can catch ourselves from falling back into old patterns. So if you find yourself going back to “fast foods” or going without exercise and practicing Yoga, it is about acknowledging this as a recognized part of the cycle. However, as soon as you become aware of this, drawing yourselves back in the circle of change where you can maintain your strength and energy at maintaining your transformation.
Namaste, Tova Payne B.Sc. Psych, RHN RYT
Source of Happiness By Tova Payne
“A man of knowledge is free…he has no honor, no dignity, no family, no home, no country, but only life to be lived.” -Don Juan
True freedom and bliss is found through non-attachment. The struggle in our lives emanates from our attachment to physical possessions, people and expected outcomes of any given situation. Many ancient yogic texts, philosophers and great healers of our day, such as Deepak Chopra talk about the virtue of non-attachment.
What this means is that our state of mind is not controlled by external circumstances. Rather we hold an internal reference of happiness and support. If our happiness rests on external factors such as the weather, our friends or family, or physical appearance – as soon as one of these external things fall away or do not go according to our plan, we will immediately crumble and fall into a state of sadness, confusion and despair. True happiness is the ability to remain calm and present throughout the fluctuations of emotion and outward circumstances. If our happiness is dependent on a good hair day, or our partner telling us how much they love us, or getting praised at work, then the moment we are not praised from external cues we begin to question our self worth and our happiness.
However if we can find a way to not be dependent on the good opinions of others and learn to depend on the internal good opinion of our true self and our true nature without judgement or attachment then we will be led to bliss.
So what we are really working on is to achieve this state of constant bliss no matter what comes up in our lives. Once we do this - we have found the Big Secret to Happiness!
And it can not be bought at a store, a salon, in a lover a friend or our children. It can only be cultivated inside. And what this means is changing and re-writing the programs and habit patterns of our minds.
For so long, probably since the time we were born, we were programmed by our society –primarily through the media that our happiness and well being is dependent on external factors in our life. These programs, like a computer are constantly ingrained in our consciousness at a very deep level through constant bombardment of Billboards, magazines and television.
Well, we live in this society, and that external environment is not about to change anytime soon unless you become like the Buddha and hide in a cave for many years! And I am certainly not suggesting that the path to enlightenment or happiness is running or removing your self from society. In a way, that would almost be too easy. So the challenge is to accept the external environment, hold awareness to its state and its impact and then work with it, not against it. So we are riding with the current of society and finding a way to maintain happiness through all the chaotic deadlines and busy-ness of every day modern life.
Now just like the Buddha went off in silence for many years, sometimes a retreat away, some solo time in nature is exactly what we need to help start the engine of change. Sometimes we need to physically remove ourselves from our present environment to kick start the process. For many people this can be a very healing experience that lasts way beyond a weekend or month long getaway. And often this time away will rebalance and refocus us and give us the guidance we crave in order to maintain a practice of internal happiness and awareness.
However it is definitely not mandatory and you definitely do not have to wait for a meditation retreat to begin on this path of knowledge and bliss. It really is quite simple. It can begin in your own home, in your own room with just a few minutes a day. I mean sitting quietly on the ground, perhaps on a cushion or mat and remove all distractions -–turn off the computer, the phone and the TV. Perhaps set an alarm for 5 or 10 minutes to start so that you wont be constantly checking in with the clock. And then, just sit there. Begin tuning in to your natural breath. Begin to notice its natural rhythm and flow. Taking notice if your breath is long or short, deep or shallow, and without any judgement begin noticing your breath. From there actively deepening the breath, perhaps relying on an 8-count breath, 4 counts as you inhale and 4 counts as you exhale. Following this breath for a little while and then letting go of that effort and coming back to your breath, just watching it pass freely in and out. The mind will talk the “to do” lists will appear, and so its what I call “drifting”. It is normal and part of our busy-mind. So every time we find ourselves drifting, you take yourself back to the breath. So this simple exercise is meditation.
There is certainly no accomplishment, or any doing or trying here. Its just that process of “coming back” every time you drift.
In time you will notice that your attention can focus for longer periods of time. And just like with any exercise program – in the beginning it can be quite challenging and strenuous, often the desire to “give up” or “put it off”. But with practice it will become something you crave and need. Just as the physical body is meant to move, the mind is meant to quiet down. I guarantee this will change your life, and you already possess all the tools to get started.
The Psychology Of Exercise
If I offered you something with no negative side effects, promised to make you stronger, leaner, increase your life, improve your looks, and make you feel better and less stressed all of the time, I bet you would jump at the chance. Now If I told you it was free of charge and would take just thirty minutes out of a 24-hour day you’d probably jump out in excitement and say I was lying.
Well, now that I have your attention, everything I’ve said is not only true but at the tips of your toes!
Yes, I am talking about the simplicity of exercise. And I don’t mean spending hundreds of dollars on the latest gimmick of equipment. By all means if that’s how you want to go about your physical activity - go ahead, but physical activity is as basic as your body. Just pick it up and move off that couch! I hope by the time you finish this article, full of studies and compounded research on the physiological and psychological benefits of exercise, you will once and for all be motivated to claim an active lifestyle.
Our society is becoming more industrialized by the day, and manual movement is decreasing rapidly. People no longer have to walk to the mailbox, as often done just a decade ago. Now with the convenience of the Internet and e-mail, even simple active tasks are being replaced with technological advances making a sedentary lifestyle more and more common. This means that one’s every-day total movement is decreasing, and thus now, more than ever, it is imperative to actively seek movement.
Through the last decade there have been numerous calls to the importance of physical activity. The Surgeon General call to action in 1994 along with the National Institute of Health was the first serious realization that North Americans’ sedentary lifestyle was a detriment to their health and risk of disease. It was made very clear that physical activity was important to one’s health as it was discovered that the highest risk of death and disability occurred amongst those who lived a sedentary lifestyle
The major conclusions of the report were that people of all ages benefit from physical activity, consisting of moderate exercise (30 -45 minutes) done every day, and the more physical activity, the greater the beneficial effects. It was also found that exercise is related to a decreased rate of premature death, hypertension, cancer, cardiovascular disease, diabetes and mental health. Moreover, it was determined that even minor increases of exercise, such as three ten-minute sessions a day, positively increased one’s health. The General Surgeon’s 1994 press release on the urgency and importance of incorporating endurance and resistance training into one’s lifestyle confirms its essentiality for physical and psychological well being.
I would like to lay out the facts with numerous studies I have compounded over time from reputable scientific journals. I will display an array of studies, which will prove that exercise is beneficial throughout all age categories. I will then go on to explain how exercise works its miracle action!
Exercise benefits the young to the old. A study conducted by Kirkcaldy and his colleagues in a German high school for girls assessed the effects of physical activity on general well being. The results illustrated that physical activity is associated with positive self-image, and lower scores on depression and anxiety. Furthermore physical activity and the participation of sport exercises among the adolescent girls were linked with a decreased engagement in addictive behaviors such as drug, and alcohol abuse. Another study conducted with adolescents showed a significant decrease in anxiety toward unpleasant stimuli after a 20-minute endurance activity. This study proved how exercise decreases anxiety under times of stress.
Numerous studies have been conducted on the General Adult population, which have demonstrated that fit people have a lower heart rate and blood pressure during times of active mental stress compared to sedentary individuals. This can be explained by the following: During times of stress the sympathetic nervous system - the part of our Central Nervous System that is our ‘fight or flight’ mechanism, gets activated and it stimulates the heart, adrenal glands and arteries. In parallel, exercise is also a stress on the body, but it engages the heart to beat which increases blood pressure to carry blood to the muscles which are busy doing work. This process is necessary for metabolism. Similarly, during times of emotional stress the body reacts by activating the sympathetic nervous system, however this is happening at near-resting metabolic rates (as there are no muscles in strenuous need of increased blood flow during times of mental stress!). Since there is no actual physical reaction, like in physical endurance training, there is a substantial tear on the body’s tissues making them vulnerable to stress.
So how does exercise help this overall situation you ask? Exercise allows for an increased capacity of sympathetic nerves to respond to physical stress, which gives rise to an overall lower heart rate and blood pressure. The overall value of lower heart rate and blood pressure is why under mental stress, physically fit individuals tend to have a lower stress response than non-fit individuals. In other words, being fit enables one to a more stress-free and relaxed life.
A review conducted by the British Journal of Sports medicine illustrated through several studies that physical activity was related positively to increased self esteem, body image and positive mood, as well as decreased anxiety, stress and depression. Even more interesting was a study conducted on patients using an exercise program in the treatment of depression and it was found to be as effective as antidepressant medications! This finding is astounding - so for those of you experiencing the blues, a walk outside can be as beneficial as prescription medication.
Another study looking at the elderly population, was a nine-year longitudinal study, which assessed the effects of physical activity on general well being. The study began in 1989 with one thousand randomized participants, all over the age of seventy-two from Clearwater Florida. Annual home interviews were conducted and exercise, tobacco and alcohol use, along with annual medical checkups and a multidimensional quality of life was assessed. The results clearly demonstrated that exercise was related to a greater longevity, positive affect, and meaning in life. As the elderly are often looked upon as "too late to do anything now," this study strongly indicated the contrary. This study displays that it is never too late to start exercising! The commencement of an exercise program in the very elderly increases life expectancy and positive feelings which are imperative in a population which is often struck with loneliness and loss of purpose. Exercise gives a sense of purpose as well as stronger physical function. Furthermore it has been assessed that the elderly may be more inclined to reap the benefits of physical activity. They probably see themselves as more invested in their well being since they are aware that their vulnerability to illness is greater. Thus the elderly who do engage in physical activity are more apt to report positive consequences. So remember - it is never too late to get moving!
Another study looked at the effects of exercise on the quality of life in cancer patients after high doses of chemotherapy and bone marrow transplantation. The study was a prospective design in such that it had patients fill out questionnaires from the time they were admitted to the hospital and this was done on a weekly basis until discharge. The results showed that those who exercised during their hospital stay showed positive physical and psychological benefits such as an earlier discharge and fewer accounts of anxiety and depression.
Another study conducted on chronic heart failure patients assessed exercise activity on general sense of well being and quality of life. Here too, the results showed that those in the exercise condition reported a higher sense of well being and increased feelings of ability despite their cardiac frailty. This sense of self efficacy and action, is related to their sense of well being and increase in the quality of life they experience. Both of these studies show exercise’s miracle power - it is clear that even the severely ill can benefit greatly from exercise.
Well, by now You should be convinced that exercise works, but you may still be wondering How? Or Why?
One of the most widely accepted biological hypotheses deals with the release of beta-endorphin. The beta endorphin hypothesis is often what is referred to as ‘runners’ high’. Since these endorphins are the body’s natural opioids, they are said to be the cause of the elevated mood and heightened awareness people feel after strenuous physical activity.
Alternative explanations of the link between physical activity and sense of well being are social psychological theories such as that of Self-Determination Theory. A study conducted by John Maltby and Liza Day in 2001, examined college men and women who reported to exercise regularly. The study showed that those who were motivated to exercise by intrinsic reasons (such as exercise is a fun activity) experienced an increase in psychological well being, suggesting that the benefits of exercise have to do with one’s motivations, intentions and conceptualizations of the activity. It is like a self-fulfilling prophecy. If you feel like the exercise is a chore and waste of time, you will not feel better afterwards. On the contrary if you go into the activity with the notion and expectation that you will feel better after the workout then you will in fact, feel better afterwards. Social Psychological Research has extensively demonstrated the power of the self-fulfilling prophecy and it certainly comes into play here!
However the study also demonstrated that even exercise that starts off for extrinsic reasons-such as "My doctor told me to" eventually leads to intrinsic reason, "Because it makes me feel great". So the bottom line is get off the couch and take a walk outside!
There are other psycho-social hypotheses such as the Mastery Hypothesis that states that one’s mood is improved after the completion of an effortful and significant task. There is also the Distraction Hypothesis that states that exercise serves as a distraction from the everyday hassles and chores. It is a break from one’s regular required stressful activities and serves as a distraction from worries one may have. It is analogous to people who engage in drinking or excessive eating to distract their minds. The only difference, is that in this case, exercise is a positive distraction and coping method that result with an array of extended benefits.
In a summation, there are mounds upon mounds of evidence pointing to a clear link between physical activity and increased self esteem, positive mood, and general sense of well being as well as decreased levels in anxiety and depression. Furthermore, such evidence has been accumulated for a wide range of participants showing that exercise is beneficial from the young to the old to the ill. Exercise not only decreases’ one’s heart rate and blood pressure thus increasing longevity and decreasing risk for disease, it is also a free positive mood boosting ‘drug’. One’s health extends past the physical. Physical health is inextricably linked with psychological health. Exercise is a prime example of this profound interplay. A physical activity of the body has the powerful effect to increase the strength and happiness of the mind. A healthy relaxed mind translates into lower stress and anxiety levels, which transacts directly back to improved physical health. It is clear that exercise is beneficial and it is one of the most simple, inexpensive and efficient ways to feel more satisfied and prolong life. Out of a twenty-four-hour day, thirty minutes are enough to reap these astounding benefits. By now I hope you the reader will be motivated to move your body in this ever-increasing sedentary world.
By Tova Payne, a graduate of McGill’s Psychology Program, freelance writer, Registered Holistic Nutritionist and Registered Yoga Teacher.
