Yoga Basics

The word yoga originates from Sanskrit, which is an ancient language from India. It means union particularly of the body, spirit and mind. The yoga that we know today is what is termed as asana, which pertains to postures and poses.

Asana is just one of the eight types of yoga. It is more physical compared to the other types of yoga, which are more directed towards the development of mental and spiritual aspect of an individual. At present the word yoga is used synonymously with asana.



Many people viewed yoga as a type of stretching exercise. Although there is some truth to it but the stretching involved in yoga are designed to create a sense of balance that does not only strengthen the body but makes it flexible. This explains why people who are into yoga can bend their body in an amazing way, makes you think whether they still have bones or not.

There are different poses involved in yoga and each of these provides physical benefits. Yoga poses especially for those who are not into this type of activity will think that it's hard work. Well not to dishearten you there are also simple poses, which are easy to do. The complex poses that you see are performed by those who have perfected the basic and have gained the needed flexibility for higher forms of yoga poses.

Basic Yoga Poses
If you want to try some basic yoga stances just to see whether you can do it or not, then the sun salutation is the way to go. It is easy to follow and very relaxing. Since this is your first time make sure that you focus on your breathing and then follow the following procedures one at a time carefully and slowly:

1. Stand with your feet together and your hand in a prayer like position placed in front of your chest.

2. While breathing in, try to arch your back very slowly while extending your arms over your head and slowly stretching your spine.

3. Breathe out while you bend over and try reaching your toes if you can. However if you cant then its okay, just do not overexert or else you will just injure your back in the process.

By John Furnem

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Yoga To Force Or to Feel

Our asana practice can have a positive impact because it constantly asks us to become more sensitive, more conscious, more aware of ourselves--not just our bodies but also our minds, feelings, emotions, and our very nature. The real value of asana practice is that it can teach us to tune in and truly feel. As our sensitivity increases, life becomes more rich and enjoyable because we can taste the unique flavor of each individual moment. More important, we also become more aware of what moves us toward out dharma and what takes us away from it. This awareness makes us clearer and more peaceful, more able to elegantly handle life's endless dilemmas without feeling overwhelmed or fearful. As a result, we become more effective in all of our actions, and our presence begins to inspire and bring out the best in people around us.

The opposite of feeling is forcing. When we force, we cannot feel, and when we feel, we cannot force.

The moment we start to force, we begin to lose awareness of the effect our efforts have on our nervous system, on the situation itself, and on the other people involved. Forcing makes us angry, inflexible, and intolerant; raises our blood pressure; and can eventually create heart problems. Feeling, on the other hand, makes us calmer, more receptive, more understanding, and healthier.

If we force ourselves into Ardha Matsyendrasana II (Half Lord of the Fishes Pose II), the spine will twist where it always has, where it needs the twist the least. In this pose, it is particularly easy to force the body while attempting to reach around the back and grab the shin. To the extent that the desire to do this comes from the ego's urge to satisfy itself--just to prove we can do this pose--it manifests itself as force. Feeling, on the other hand, allows us to tune in to the habitual tendencies of the body and sense which vertebrae are twisting and which are not. Cultivating feeling in Ardha Matsyendrasana II allows movement where there was stagnation, release where there was stiffness, and freedom where there was bondage.

Just as force and feeling are opposites, so are violence and awareness. We often get angry, and sometimes even outwardly violent, when a situation arises that is not to our ego's liking, rather than using it as an opportunity to become more aware. But violence inevitably breeds more violence. The more forceful and violent we are, the further we move from feeling and awareness; consequently, the more violent we become.

I believe much of the violence in our world comes from our lack of awareness, which has historically manifested itself as an unwillingness to see other people's point of view. When we pause and feel, we become more open and more receptive to the possibility that there are valid ways of thinking other than our own.

Sensitivity is often portrayed as weakness, yet it actually gives us the strength to lower our guard and say to an enemy, Let's sit down and talk this through. How are you feeling? Why are you behaving the way you are? People who have the security that comes with deep sensitivity and awareness have no desire to be violent; it is insecurity that contributes to violence. Through feeling, sensitivity, and awareness, we can bring insecurity and its resulting violence to an end.

What does all of this have to do with our individual practice of asanas like Ardha Matsyendrasana II? The awareness that we develop on the yoga mat, though seemingly small, affects all that is. As we become more aware in our yoga practice and in our lives, as we move away from force and violence and toward sensitivity, feeling and awareness, we change our individual consciousness and actions. In turn, these changes influence the consciousness and actions of everyone we meet. Slowly we shift the direction the world is taking. As we practice each asana, whether it be a challenging twist like Ardha Matsyendrasana II or a simple standing pose, we have the opportunity to become the embodiment of peace and to make our practice a prayer for harmony in the world.

? 2008 Aadil Palkhivala

By Aadil Palkhivala

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Yoga in Practice Ishvara Pranidhana

Ishvara Pranidhana is sometimes referred to as the last Niyama (restraint or moral observance). Ishvara Pranidhana means to surrender to a Higher Power. Some Yoga teacher training courses skim over this subject to avoid potential conflicts.

Why should the concept of surrender to a higher power be a potential source of conflict? If you look at the principle closely, this is to put your faith and trust in a higher power's hands. At the same time, there is a problem with describing what that higher power is.


Humans have struggled with the concept of a higher power since the beginning. There are no shortage of names for The Great Spirit, The Divine, The Father, God, Allah, Yahweh, and Brahman. We have all heard many more names, and there are many religions to complement our variety of beliefs.

Yet, putting our trust into the hands of God is not a call to exterminate every person who does not agree with our religious beliefs. Intolerance and fundamentalism have been a ribal minded curse on humankind since the beginning.

If we observe the social behavior of chimpanzees, we can look back into a window of time. We can observe primal behavior and the chimpanzee's simplistic approach to tribal life. Although they appear peaceful, sometimes chimpanzees hunt other monkeys and kill each other.

Although humans are a unique primate species, we also display a tribal mindset through intolerance and violence toward each other. Human behavior has not completely evolved beyond massive warfare, genocide, and violence.

Realizing this - who is prepared to listen to an outsider's concept of God? When we surrender to God, how will we know what God wants us to do? In fact, we know what is right, and what is wrong, but it is very difficult to walk the right path.

If we really want to practice Ishvara Pranidhana, we must practice all of the other Yamas and Niyamas. To live a life of non-harming, honesty, charity, purity, contentment, discipline, and spiritual learning is a difficult path.

To be pure in our thoughts is nearly impossible because everyone has negative thoughts at one time or another. With thousands of thoughts running through our minds, they cannot all be pure and good. Most people do not take action based on fleeting negative thoughts because they live according to a moral code of conduct.

Therefore, we inherently know what is right and what is wrong. If you look into the moral guidelines of societies, from opposite corners of the earth, ethics are very similar.

Ishvara Pranidhana is to live an ethical lifestyle of non-harming, honesty, charity, purity, contentment, and discipline. All we have to do is let God handle the details.

? Copyright 2008 - Paul Jerard / Aura Publications

By Paul Jerard

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Breathing The Essence of Yoga

Yoga has an extremely long history; over 6,000 years in fact! This ancient form of exercise is great for conditioning the body and the mind alike.

The practice of yoga is largely thought of as just the asanas (postures and exercises), but breath is really at the heart of yoga. Some have said if you can breathe, then you can do yoga. The use of breathing techniques to quiet your mind is one of the primary objectives of yoga.

The regular practice of yoga will make you intimately acquainted with yoga. You'll learn proper techniques for breathing which will produce relaxation and stress relief and also help you to achieve better posture.

Our minds tend to wander; thinking of the future and the past constantly. With yoga, you'll train yourself to consider the present - where we are, where our bodies exist. The practice of yoga through breathing techniques helps you to draw your thoughts inward and release all of your worries and tensions.

Yoga can help to prevent stress and disease by letting you do this - letting go of these harmful, stressful thoughts, even for a short time, restores your body and mind to a healthy balanced state. Focusing on the present is what brings about this benefit.

Yoga teaches the practice of conscious breathing while doing poses - this fosters consciousness of your technique and greater mental alertness. By drawing your mind into the moment and forgetting all else, you will garner the benefits which yoga has to offer.

Yoga has many breathing exercises which combat tension and bring a balanced mental state - to begin with, try this exercise.

* Lie or sit still in a comfortable position and be aware of your breathing.

* Still aware of your breath, inhale and exhale 4 counts each several times.

* Next, increase your inhalation and exhalations to 5 counts each.

* Then increase the count to 6 for each inhalation and exhalation. Become aware of your body - make sure that it is relaxed.

* Continue this way until your inhalations and exhalations reach 9 counts. If this is causing you any discomfort, drop the count back down to more comfortable number for you.

* Keep bringing your mind back to your body to check to see if there is any tension anywhere in your body. If so, attempt to relax that part of your body.

* Whatever number of counts you reach, continue breathing with these long breaths for several rounds, then stop counting and breathe normally for 10 rounds.

What you can gain from this exercise - as you can from a number of other yogic breathing exercises, is the capacity to still your mind and relax your body through mastery over your breath. With some practice, you will become an expert at this technique, able to achieve a state of relaxation any time you are under stress and feeling tense.

By Kim Archer

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Benefits Found in Yoga Offered in Many Vedic Books

On the market today at many retail book stores and on a variety of web sites there are a huge number of vedic books currently being offered based on the subject of Yoga. Individuals have found a massive knowledge surrounding this marvelous practice that has gotten them encouraged enough to seek out professional individuals that can help train them in the practice of Yoga.

The practice of Yoga can assist individuals with managing their pain in areas such as knee, elbow, other sore joints, arthritis, rheumatism, and any other regular aches they may have.

To assist with the pain that an individual has is to work directly with the pain center of the brain that helps regulate pain controlling mechanism that sends natural pain killers throughout the body. Another effect way to reduce pain within the body is helpful breathing exercises that are featured within the many of vedic books that focus on yoga. These exercises teach the individual that there body can relax, which will help to free itself from many types of tension. This will also lengthen the time that the individual can exhale, because their muscles will be relaxing when ever they exhale.

Yoga has also been found to help individuals who suffer from various respiratory problems as well. When an individual is more aware of their breathing, then they are more able to control their exhale and inhales to slow down their respiration. This technique helps in calming down, relaxation, and in pain management. When relaxation and meditation techniques are used in combination with Yoga techniques, then individuals and therapist have found they have been extremely successful in reducing pain. Early preventive action in individuals by being aware of their inner body, which Yoga helps them successfully complete, can also help individuals benefit in reducing pain as well.

One of the major problems that individuals suffer from all over the world is back pain, which can be caused from long term stress or even acute muscle tension. Either way back problems can be a result of bringing an individual down emotionally, physically, mentally, psychologically, and even economically. There is a particular practice of Yoga known as Yoga Asanas, which prevents and cures back pain by strengthening the back muscles to becoming more flexible.

There are a variety of vedic books about Yoga that will focus on the spirituality side and the meditation side of Yoga. There are also a variety of books available on the market today about the various accessories used in Yoga, which include straps, blocks, and mats. These books will give individuals basic and more concrete knowledge surrounding the practice of Yoga, but if an individual truly has the desire to learn the practice of Yoga, then they should join a Yoga class.

In a Yoga class individuals will learn methods for releasing negative energy, but the person must have a desire to change and must stay with the program for it to work successfully. Yoga is a constant positive energy, so when ever the individual joins a Yoga class the atmosphere should be completely positive. If there is any negativity when in the class, then consult the coordinator and if it persists, then you may want to find another class.

By Victor Epand

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De Stress With Restorative Yoga

Unless you have been living under a rock for the past decade, you or someone you know has tried yoga at least once. There are so many different forms to choose from, so most of us are likely to find some kind we like. I, for example prefer the power vinyasa yoga over all others simply because it is what I have grown accustomed to. I feel it is a very intense workout, yet very relaxing at the same time. However, there are times when I am too worn out and prefer to take my workout down a few notches with a more soothing yoga.

Restorative yoga focuses on relaxing the body in restful poses by using props such as blankets, bolsters, pillows, blocks, and straps.

Remember, rest does not mean sleep. These poses help tone the body with minimal effort and give it the opportunity to heal and renew itself. It also increases the efficiency of the glandular and parasympathetic nervous system balancing the equilibrium. This lowers your heart rate and blood pressure while stimulating the immune system. It is believed that if the PNS is diminished or under active illness permeates. The mind and body working together is a powerful asset in combating illnesses.

Restorative yoga poses or asanas can help people who are not only depressed but also suffering from sleeping disorders such as insomnia. Other benefits are associated with better resistance to injury, improved circulation, increased metabolism, and immunity. It also provides a source of relief from exhaustion and fatigue. After a relaxed yoga class such as a restorative kind, you should feel an overall sense of well being. It is also important to stay in a relaxed state immediately after to reap the complete effects. So, this is just a friendly reminder that an exercise routine does not always have to be an all out sweat session. Be kind to yourself and just relax, you will feel so much better.

By Lyla Feldman

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Yoga For Healthy Life

Yoga position Relieve from depression, stress, and tension required regular practice of yoga. Yoga is the best exercise to get rid from the disease.

Yoga comes from the Sanskrit word meaning join or unite. This implies union between body, mind and soul of the individual to achieve the good health and well being. There are 8 disciplines of yoga which includes


1. Asanas - practice of the yoga postures or position.

2. Dharana- concentration or focus

3. Dhyana- meditation

4. Pranayama- Breathing technique

5. Niyama- Principles of self conduct: purity, self-surrender and satisfaction.

6. Samadhi- the state of higher consciousness where the individual dissolves in the meditation

7. Yama- Universal ethics like sexual restraint, non-stealing, truthfulness, non-violence.

8. Pratyahara- Control of Sense

These are the disciplines of yoga but if person do regular practice of yoga position, meditation and breathing technique. He will get rid from all disease like depression, stress, back pain, high blood pressure, obesity etc.

The yoga position or postures can be classified into the seven categories like

1. Standing yoga position - Chair Position, Eagle Position

2. Forward bends - Child's Position

3. Sitting yoga position - lotus position, Bound Angle Position

4. Lying position -- Corpse position, Fish Position

5. Twisting yoga position

6. Upside down yoga position

7. Back bending yoga position

Research proved that regular practice of yoga position, breathing techniques has many benefits like weight reduction, blood pressure normalize, immune power increase, increase of concentration, increase flexibility of body, detoxification of body system. Scientific experiement proved that yoga and breathing exercise releive stress, tension and calm the body. breathing exercise is the most effective exercise to control the asthama, depression and cool the nervous system

By Jennifer Miller

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Yoga For Drivers' Neck and Shoulder Pain

Recommended by Prevention Magazine Yoga: Relief from Neck and Shoulder Pain offers a comprehensive look at gentle yet effective yoga poses to relieve tension, increase strength, and improve posture in the neck and shoulders. Lillah provides clear guidance for the safe execution of each pose, suggestions for correcting common mistakes, and non-weight bearing alternative poses for therapeutic needs.

Although no one treatment works for everyone, many aspects of yoga make it ideal for treating back pain and neck pain. For example, studies have shown that those who practice yoga for as little as twice a week for 8 weeks make significant gains in strength, flexibility, and endurance, which is a basic goal of most rehabilitation programs for back pain or neck pain.

A common cause of shoulder pain is soreness of the tendon (a cord that attaches a muscle to a bone) of the rotator cuff (the part of the shoulder that helps circular motion). If shoulder pain and immobility are keeping you awake at night or from the daily activities you love, you are not alone.

The Alexander Technique is often used by people with postural problems, chronic back and neck pain, or a desire for improved performance in sports or the performing arts. Much of what is known about the benefits of the technique has been anecdotal.

More recently, small scientific studies have suggested benefits for stress reduction, back pain during pregnancy and chronic pain (Atchison, 1999), pregnancy and childbirth (Stallibrass, 1997), enhanced relaxation (Kerr, 2000), improved balance in older women (Dennis, 1999), enhanced respiratory function (Austin, 1992) and improvement in posture, spasticity and anxiety in people with learning disabilities (Maitland, 1996).

It is best to do your yoga exercise for low back pain under the supervision of a good yoga instructor, and if you encounter any problems with these poses, you should consult an expert. Even just one or two sessions with a yoga instructor can help, as an instructor will help you with your form and posture during poses.

Yoga - Relief from Neck & Shoulder Pain (VHS Video)featuring Lillah Schwartz Relieve stress and improve posture with this comprehensive routine 60 minutes of Instruction 22 Minutes of Guided Practice. A simple time tested, therapeautic sequence of yoga postures focused on relieving tension, gaining strength and improving posture in your neck and shoulders. The 60 Minutes of Instruction provide you with clear gentle guidance for the safe and effective execution of each yoga pose and teaches you how to correct the most common mistakes.

By Glen Wood

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Learn Basic Yoga Moves Easily

It can seem daunting to learn basic yoga moves when you watch an experienced Yoga teacher doing their stuff on DVDs or videos. But remember that they had to start right at the beginning once, too!

When I started practicing Yoga I bought all sorts of Yoga videos, some that I'd seen advertised on TV and some that had been recommended to me by well-meaning friends. However, I struggled watching someone demonstrating whilst I was trying to twist and turn my way into the same positions that they seemed to easily glide into without their bones creaking or seemingly begging them to stop before they fell over!

I was only a beginner and so I didn't want to start classes just yet and draw attention to my unsupple, weight laden body. Sensibly I then turned to books and this proved successful. By studying a book and ingesting the moves and how they should be approached and executed without actually trying them first I felt more confident.

Then when I actually got around to trying them out I felt more self-assured that I'd be doing them correctly.

Compared to following a video or DVD I could choose the yoga moves that appealed most to me and also only the basic yoga moves to start with as I wanted to undertake my practice slowly and safely without expecting too much from myself, too soon.

I've since worked up to joining a class and I truly believe that I only grew in confidence to take this next step by learning my basic yoga moves at home at my own pace from a good instruction book.

Remember when you start off learning yoga that you should never be in pain or shake in any of the positions that you practice. The most extreme that you should feel is comfortable discomfort; otherwise you've stretched yourself too far.

That doesn't mean that you'll never manage that yoga move it's just that your body's not quite there yet.

Time & patience and practice are all that's needed for you to achieve basic yoga moves easily. Good luck.

By Katie S Turner

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Tantric Yoga

It is a well-known fact that Yoga, as a generalized art, is the practice of perfecting some aspect of an individual's existence. This could comprise the physical well being, spiritual formation, or mental ability or mental perfection. The distinction between forms of yoga, though each one is practiced in a different manner, is not so much as the format that you utilize but the source, which you seek to alter or perfect. Some Yoga techniques are for mental reasons, some for physical, and some for spiritual. However, some techniques actually are meant for more than one of these aspects, some for three. The variety of Yoga techniques is truly endless. Nevertheless, there is one form that is likely sought after more than the rest. Though prized and desirable, this technique is also the most difficult to learn and master. This particular format is known as Tantric Yoga.

Some early documents actually trace the roots of the practice of Tantric Yoga as far back as time of the Indus Valley civilization. This era was synonymous with that of the early Egyptian dynasty. There has been a progression over the centuries, an occurrence that seems to happen in most traditional arts, of the practice and true meaning behind the concept of Yoga. To say that Tantric is not what it used to be would be a very extreme understatement.

If one studied the art in depth, focusing on the original archaeologically found documents, he or she would find that Tantric Yoga is on a scale above most other forms of Yoga. The focus is on such a broad scale, such a massive possible format, that it surpasses all other forms in its point of purpose.

Though actually putting the purpose of this age old art in words is difficult, it could possibly be summed up best as The ways and Means for solution of all forms of conflict from two viewpoints, on all scales. In non-technical language, the focus is to destroy any non-duality, be it from the focal point of the inner psyche, a wife and a husband, or even a parent and a child.

Though it is a hard concept to truly grasp, it can be made simpler by a look at how we phrase things. In one aspect, you have a man with a wife and two children. In the sought after teachings of Tantric Yoga, if successfully performed, this group of people is A family. Are you beginning to see the overall picture here? Instead of individuals (Plural) living together, you have A (singular) family. It is the process of making more than one into one.

To actually conceive of the purpose of this practice beyond the family, we must look at the modern world as the place of duality that it is. The teachings of modern times are those of individuality. Be yourself. I believe in me. You get the point. These days, it is all about three people, me, myself, and I.

Perhaps if we could truly delve into the Tantric teachings, we could become one family, one company, one people, one country, one continent, and yes, even one world.

By Sarah Freeland

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Lose Weight With Yoga Exercises

The aims of yoga exercises are to prevent sore muscles and relieve chronic aches and pains, to improve joint mobility through the safest possible sort of stretching, and to aid in producing a high level of relaxation after a bout of exercise.

Here are a few tips about yoga exercises and on how they have become effective in helping people lose weight.

(a) Yoga exercises must be done systematically

In order to lose weight effectively and to avoid possible health problems, each yoga exercise must be described and performed in different levels of increasing difficulty.

You are not expected to achieve the most advanced level on the first day, or even in the first weeks or months. Continue doing one intermediate step of yoga exercise each day until you can move comfortably on the next.

(b) Yoga exercise can be done to good advantage more than five times a week

It can even be done as often as three times a day if time permits. The yoga exercise drains very little of your energy reserves. You will be working toward the day when you can hold the final position of each exercise for one minute.

The more frequently you do yoga exercise, the more rapidly you will progress, although three times a week is sufficient for gradual improvement in losing weight.

(c) Yoga exercise must be performed easily and gently

It must be done without jerking, bouncing, or sudden movements. Do not hold your breath at any time.

When the yoga exercises are performed easily and in the proper manner, they provide an ideal cooling down activity starting from the more vigorous parts of the fitness program. They will leave you invigorated but relaxed.

In summary, yoga exercises can help you lose weight and stay in shape without creating sore muscles and damaged tissues. They have been designed to help people lose weight even for those who can no longer exert effort in a strenuous exercise program.

By Anthony Lee

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Yoga For Work Life Balance

Yoga was a big thing during the 60s. However, it soon began to drop in popularity. People undertaking yoga as an exercise soon lost patience with the activity, due to its slow but steady results, and turned their interest to a faster pace of exercise such as aerobics. However, yoga has turned once again in the popularity ratings and become a very attractive form of exercise for people who are interested in working out rather than working towards a spiritual goal.

You will find that yoga is a great stretch and flexibility program. It is being used increasingly by those who have trouble balancing their work and personal life. The personal lives of modern day executives are affected by a stressful working environment and a frantic schedule, so they turn to yoga to help them bring a little peace to their mind and to adopt a perfect work-life balance.

It is also agreed by many runners, weight trainers, and aerobic dancers that exercise regimes do in actual fact add more stress to their lives rather than reducing it.

Many people use their lunch hour to work out, forcing themselves to keep up their exercise regime, and then return in a rush back to work. Yes, maybe this is good for them, but it is just an added pressure. Well, yoga is much less competitive, less stressful, and it gives you a wonderful sense of being.

The key to its renewed popularity is almost certainly its healing aspect. When people push their fitness levels they are bound to suffer with strained knees, aching backs and neck pains which are generated not only by the physical power that they put into it, but also the stress of making it a competitive world. Yoga is nowadays being recommended to patients by many orthopedic surgeons, chiropractors, and neurologists as part of their treatment plan.

The ancient practice is growing in interest in the mind-body connection and it is also boosted by research that suggests that it can reduce stress and blood pressure, as well as improve work performance and even slow down the effects of aging.

Mainstream hospitals and business are now teaching several techniques. This is being done using books, discussion groups, and even using the Internet.

The Army is even interested. It has requested that the National Academy of Sciences study meditation and other new age techniques that may enhance soldiers' performance.

Details do differ. However, a common theme is relaxing the body while the mind is kept alert and focused, whether it is on an object, sound, breath or body movement. If the mind wanders, and it generally does, you can gently bring it back down and begin again.

Stress related problems do in actual fact account for 60% to 90% of U.S. doctors visits, whilst mind-body approaches are very often more effective and cost effective, than drugs or surgery. For instance, 70% of insomniacs become regular sleepers, 34% of infertile patients become pregnant within six months, and visits to the doctor are reduced by 36%.

By Kevin Sinclair

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