Tara Stiles - Yoga Cures: Simple Routines to Conquer More Than 50 Common Ailments and Live Pain-Free

Copyright 2012 by Tara Stiles

All rights reserved.
Published in the United States by Three Rivers Press, an imprint of the Crown Publishing Group, a division of Random House, Inc., New York.
www.crownpublishing.com

Three Rivers Press and the Tugboat design are registered trademarks of Random House, Inc.

Library of Congress Cataloging-in-Publication Data
Stiles, Tara.
Yoga cures: simple routines to conquer more than 50 common ailments and live pain-free/by Tara Stiles; foreword by Deepak Chopra.
p. cm.
1. Yoga. I. Title.

RA781.7.S754 2011
613.7046dc23

2011034283

eISBN: 978-0-307-95486-2

Interior and jacket photographs by Justin Borucki
Jacket design by Jessie Sayward Bright

v3.1

Between work, raising a family, and coping with an uncertain economy, stress has become a normal part of daily life for most people. That could explain why so many Americansabout 16 million at latest counthave started taking yoga classes or doing yoga at home. For those seeking a lasting cure for anxiety or health issues and a greater sense of connectedness, yoga provides real and lasting benefits if they practice regularly. This ancient system connects mind and body through a series of postures, breathing exercises, and meditation. By stretching and toning the muscles, flexing the spine, and focusing the mind inward, yoga helps reduce stress. That can impact your overall health since stress plays at least some role in many illnesses. Studies show that chronic stress doubles the risk of heart attack, for instance.

Research into the health benefits of yoga is still in its infancy. But recent pilot studies point in promising directions. Yoga has been shown to lower blood pressure and heart rate, which can help reduce a persons risk of heart disease. There may be other heart benefits, too: a 2006 study found that yoga helped lower cholesterol levels and improve circulation in people who have cardiovascular disease. Some hospitals have incorporated yoga into their postcardiac rehabilitation programs.

While the evidence of yogas success in reducing a persons body mass is mixed, one study did find that yoga can help people lose weight by leading them to a healthier lifestyle. The study reported that people who regularly practiced yoga started eating less, eating more slowly, and choosing healthier foods. They also showed fewer symptoms of eating disorders.

Many people report that yoga gives them an overall feeling of well-being. Research shows that it may also help alleviate specific kinds of pain, including migraine headaches, lower back problems, arthritis, and pain during childbirth. Researchers are not sure what mechanism is at work, but one theory is that the yoga postures work the way massage works. A yoga posture quickly sends the signal for pressure to the brain via myelinated (insulated) nerve fibers, while the signal for pain reaches the brain more slowly via less myelinated nerve fibers. The signal for pressure closes the receptor gate and shuts out the pain stimulus. Another theory is that yoga causes an increase in serotonin, the bodys natural anti-pain chemical.

While more research is needed into these areas, people who practice yoga have also reported that they experience less insomnia and better digestive health. Pregnant women in particular seem to have an easier time sleeping when they do yoga. They are also less likely to develop high blood pressure or deliver prematurely.

Since yoga involves the mind as well as the body, its not surprising that it may help reduce anxiety and depression, especially in people whose anxiety is related to an illness like cancer. A pilot study suggests that yoga may influence depression by increasing the alpha waves in the brain, which are associated with relaxation. Another possibility is that yoga reduces the amount of cortisol, a hormone that the body releases in response to stress. Some scientists think chronic high levels of cortisol may be tied to depression, as well as impaired immune function.

If the potential health benefits of yoga arent enough to make you want to try it, consider this: Yoga can also make you look more toned and fit and help you move with greater ease, especially as you grow older. A 2007 study of the Hatha yoga style showed that it increased muscular strength, flexibility, and endurance. Its no wonder that many athletes use yoga to cross-train.

While yoga might not cure everything that ails youor make your boss nicerit will help you deal with stress better, and find your way more easily to feeling good in your life. And that can make a big difference in your overall health. So lets all take a big, deep breath and get started on your best path to overall health and happiness.

Yoga brings you back to you where all the good stuff is.

Anyone can do yoga and reap all its rewards. You dont need to be able to tie yourself into a pretzel or spend a year in silent devotion to gain all the amazing benefits of the practice. If you can breathe, you can do yoga. Its that simple. If you think you know yoga, or have never tried it because it seemed too woo-woo, chant-filled, mystical, and Om-centered (translate: OMG, Im so bored!), then you should check out this book. Yoga is something both cooler and simpler, and its fierce in what it can do for your life and health.

What do you really have to know to get started?

Inhale. Exhale. Repeat.

Dont let anyone fool you. Its not much harder than that. Once you rest your attention on your breath, everything else begins to open up with ease. There is no need to put a great, elevated authority between you and what you need. You can be your own great authority! Im sure youve heard the old expression Wherever you go, there you are. Well, its true. So we might as well start to make where we are a great place to be!

Yoga can cure your body, settle your mind, and skyrocket your energy back to kindergarten levels! And if youre lifting an eyebrow and asking Really? just keep reading. How about being a ridiculously happy person with a super-healthy body and calm, focused mind? Yoga can cure everything from depression to anxiety; from old sports injuries and back pain to allergies, PMS, and even hangovers. I cant think of any reason why someone shouldnt at least try it, considering all of the incredible and practical benefits that come along with its regular practice. And thats what this book means to encompass: easy, fun cures using yoga in a fresh way to help alleviate or cure common complaints.

Exhaustion cure? Ive got it.

Suffering from couch-stination (a lack of desire to get off the couch)? Yep, thats here.

Feeling like the hunchback from hell after a week at the office? Your back is cramped, neck hurts, shoulders ache, and eyes burn? Check.

Suffering from desk fog (an overstressed, frazzled, and fried brain)? A few simple poses and deep breathing can help.

If you are in need of a little panic attack intervention, help for a droopy booty, saggy shoulders, mom-jean body, or bulging belly, or if youre suffering from I cant touch my toes syndrome, theres something in here for you. But