​The meaning of the word yoga is to yoke or bring together in unity.  This can refer to the union of the body and mind or the body and breath. The latter is often a key component to supporting you in your yoga practice and a contributor to overall health. In yoga, awareness of the breath is often referred to as pranayama (a Sanskrit word in which prana means life force and yama means to gain control). It often involves controlling and regulating the breath in various ways, such as by changing the breath pattern, lengthening the inhale and exhale or by holding the breath for a certain period. This ancient practice has been shown to have numerous physical, psychological, and spiritual benefits.
 
Many people tend to breath in a very shallow manner in their chest missing out on the benefits of the depth of the breath.  Shallow breathing can be due to over exertion, stress responses or chronic pain.  When we move the body in different directions and poses accompanied by deep or intentional breathing we can tap into our parasympathetic nervous system (the rest and digest part of our energetic body).
 
One of the primary benefits of deep or intentional breathing include an increase in
circulation, blood flow and organ function and to aid in digestion. When we are stressed or anxious, our bodies go into a state of & "fight or flight", which can interfere with the digestive process. By practicing breathwork, we can help to calm the mind and relax the body, which can improve the functioning of the digestive system.
 
As James Nestor noted in his book Breath: “Few of these scientists set out to study
breathing. They discovered that our capacity to breathe has changed through the long processes of human evolution...  They discovered that 90 percent of us – very likely me, you and almost everyone you know – is breathing incorrectly and that this failure is either causing or aggravating a laundry list of chronic diseases”.
 
As mentioned, breath work has also been shown to have psychological benefits. It can help to reduce stress and anxiety, as well as improve focus, concentration, and mental clarity. Practising breathwork on a regular basis helps people feel calmer and more centered, which can be beneficial in a fast-paced world. It can also make it easier to fall asleep and stay asleep throughout the night, leading to better overall sleep quality, an increase in energy levels and an improvement to overall health and vitality. As stated by T.K.V. Desikachar in the book The Heart of Yoga: “Pranayama is first and foremost to give us many different possibilities for following the breath. When we follow the breath, the mind will be drawn into the activities of the breath.  In this way, pranayama prepares us for the stillness of meditation”. 
In addition to these physical and psychological benefits, breathwork also has spiritual benefits.  It is often used as a tool for meditation and can help to cultivate a sense of inner peace and calm.  By focusing on the breath, we can quiet the mind and connect with our inner selves on a deeper level.  This can be especially valuable for people who are seeking spiritual growth and connection.  As stated by Thich Nhat Hanh, "Without full awareness of breathing, there can be no development of meditative stability and understanding".
 
Whether you are new to yoga or have been practising for years, as you can see
incorporating breathwork can have numerous physical, psychological, and spiritual benefits to improve overall heath and well-being.

You have likely heard the phrase: “I’m not flexible enough to do yoga”. However, yoga also improves strength, balance, range of motion, and can lower levels of stress, anxiety and depression by contributing to better heart health and sleep. Yoga can be especially helpful for those living with a chronic illness.

Background
According to the Arthritis Society, 1 in 5 or 6 million Canadians are living with arthritis and as many as
25,000 children seek healthcare for arthritis. Women are more likely than men to have arthritis. It is
Canada’s most common chronic disease for which there is currently no cure and by 2040, it is estimated
that 50% more people will have arthritis.

Leading Types of Arthritis
The two leading forms of arthritis are Osteoarthritis (OA) and Rheumatoid arthritis (RA). Osteoarthritis
is traditionally viewed as wear and tear on the weight bearing joints such as the hips, spine and knees as
well as in the hands, feet, ankles or neck. Rheumatoid arthritis is an inflammatory autoimmune
condition that presents as swelling and pain in the joints and loss of muscle tissue.

A few myths About YFA:
1. Practicing Yoga will make my arthritis worse:
Most participants should be able to do appropriate yoga movements guided by a certified yoga
teacher which provides options, modifications and/or props to aid in balance and support.

2. Yoga involves twists and bends which will aggravate my arthritis:
Gentle, slow movements allow participants to move mindfully in and out of poses to notice how
your body feels in any given pose.

3. I am not sufficiently fit to do yoga:
It is a common belief that exercise will contribute to further wear and tear of the joints.
However, exercise helps to mobilize the joint and contribute to less joint stiffness and helps to
strengthen the muscles around the joint.

Meditation can also be beneficial. It can change the way your body and brain communicate about your
experience. As Dr. Steffany Moonaz states in the book, Yoga Therapy for Arthritis: “ Meditation literally
grows the brain, particularly in regions affected by chronic pain. It can change pain pathways and alter
emotional reactivity to the experience of pain. Meditation also makes it easier to maintain equanimity
in the face of pain...”.

The best approach is to always speak with your doctor and determine if there are any limitations or
restrictions you should follow. YFA can provide another resource for people living with chronic pain.
Clinical studies at Johns Hopkins Arthritis Center and elsewhere have shown promising results with
improvement in joint health, physical functioning, and mental/emotional well-being. As Dr. Moonaz
states “..evidence suggests that, when combined with a program of good medical care, yoga may
provide important additional physical and psychological health benefits for arthritis patients”.
Overall, when practiced carefully and appropriately, yoga can be a safe and effective way to improve the
quality of life of the average person but may be especially helpful for those living with a chronic illness such as arthritis.