аЯрЁБс>ўџ  ўџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџмЅhcр e€70f:7-8^8^^9^9^9^9^9r9r9r9r9r9r9 |9r9Ž91Œ9Œ9Œ9Œ9Œ9Œ9Œ9Œ9Œ9Ž9Ž9Ž9Ž9Ž9Ž9П9X:OŽ9^9Œ9Œ9Œ9Œ9Œ9Ž9Œ9^9^9Œ9Œ9Œ9Œ9Œ9Œ9^9Œ9^9Œ9Œ9 ?сSVПФr9r9^9^9^9^9Œ9Œ9Œ9Œ9YOGA FOR ME/CFS TAPE, CD AND BOOK REVIEW By Cazzaw Index - Yoga Tapes/CDs designed for people with ME or CFS - Other Yoga Tapes/CDs - Yoga Books Yoga tapes/CDs designed for people with ME or CFS The tapes in this section have all been designed for people with ME or CFS. Each tape gives a complete yoga sessions comprising of gentle yoga postures, relaxation and breathing exercises. The sessions are more gentle than a normal hatha yoga class and you would be unlikely to find the sequences from a book. Most postures are done lying down, there is no standing and only a little sitting. In the yoga for ME class which I attend my teacher tells me to do only half of what I think I can do so I don't push myself too much and relapse, so when there is a posture I cannot do on a tape I just relax and visualise the posture. Initially, I only did one or two postures on a tape, rather than all of them as a full tape was too much for me. When I was able, I gradually incorporated more postures into my session until eventually I could do a whole tape. When I was too unwell to do any movements I still found just doing the relaxation and breathing exercises on their own invaluable. In fact, I always do a relaxation tape at least once or twice a day in addition to meditation. There is a separate review of guided visulatisation and yoga relaxation tapes. My teacher also told me that anyone with additional medical conditions on top of ME/CFS, such as high blood pressure, epilepsy, heart disease or anyone who is pregnant should consult their yoga teacher, doctor or practitioner before doing any yoga as there may be a posture they should not do. Yoga the Gentle Way, by Angela Stevens (35 + 15 min tape) Angela Stevens is a remedial yoga teacher who takes a yoga for ME class in the South and runs training courses for yoga teachers to teach yoga for people with ME. This tape is designed for people moderately affected by ME. Side 1 consists of a quick relaxation and breathing (6 mins), breathing with arm movements (2 mins), gentle yoga postures (18 mins of which 3 are sitting) and relaxation (9 mins). Side 2 contains a pleasant 15 min visualisation. Cost Ѓ7.00 (incl p & p) from Angela Stevens, Laminga, Southview Road, Wadhurst, East Sussex, TN5 6TL, UK, Email: info@angela-stevens.co.uk. Web: www.angela-stevens.co.uk. There is a reduction in price if you buy more than one of her tapes. Energise and Relax with Yoga, by Angela Stevens (42 + 36 min tape) This tape is designed for people with ME who spend much of the time in bed or have very low energy levels, but is also suitable for others who just want a very gentle tape, and can be practised lying on a bed or on the floor. Side 1 consists of an introduction, breathing and visualisation of the emotional centres (14 mins), very gentle movements (17 mins) and a visualisation/relaxation on the energy centres (chakras) using colour (11 mins). Side 2 consists of a positive visualisation (4 mins), very gentle movements (21 mins), breathing and relaxation using sound (11 mins). Angela suggests that the movements should be done separately initially and only put together when strong enough. She also suggests just visualising any movement you cannot do. This tape was unavailable when I was bedridden, but I think it would have been useful. In some parts of the tape you are asked to tense your muscles then relax them to achieve greater muscle relaxation, and although I know of several people with ME who really like this common yoga technique, when I was bedridden my muscles went into spasms when I tried this so I just visualised relaxing the muscles instead and that worked really well. Includes an information sheet. Cost Ѓ7.00 (incl p & p) from Angela Stevens, address above. Breath to Live (for ME), by Angela Stevens (tape) This tape is designed specifically for ME and starts off with an introduction and advice on correct breathing. The breathing exercises are divided into small sections which should be mastered individually. Some of the techniques can be performed lying down, while others are performed sitting or standing and some require arm movements. There is advice on correct sitting posture, some passive neck and shoulder exercises to help the breathing muscles and a meditation on the breath. Includes an information sheet. Cost Ѓ7.00 (incl p & p) from Angela Stevens, address above. Gentle Yoga Exercises for ME, by Diana Lampen (65 min tape/CD) Diana Lampen is a yoga teacher experienced in remedial yoga. This tape consists of a quick relaxation and breathing (7 mins), gentle yoga postures (36 mins of which 9 are sitting), breathing and relaxation (20 mins). I found this tape slightly more demanding than most of the others. The relaxation is immediately followed by music. Includes an information sheet. Cost Ѓ6.00 for tape or Ѓ8.00 for CD (incl p & p) from Diana Lampen, The Hope Project, 21 Heathfield Gardens, Stourbridge, West Midlands, DY8 3YD, UK. E-mail: lampen@hopeproject.co.uk. Web: www.hopeproject.co.uk. ME – Follow up tape, by Diana Lampen (45 + 35 min tape/CD) This tape is a follow up ME tape for people who have practiced Diana Lampen’s yoga for ME tape for a while and have increased energy. Side 1 starts off with the Savitri breath (in an 8:4:8:4 ratio) which is a calming and tranquilising breath and some visualisations. This breathing technique is then applied to a selection of postures. The exercises can all be mastered separately. Side 2 starts off with some forward /backward bending postures which can be done in your own time followed by a polarity practice. The polarity practice, which is like a relaxation exercise, uses the Savitri breathing and visualisation techniques to balance energy. I have only listened to the tape once and I found the breathing very energising. Cost Ѓ6.00 for tape or Ѓ8.00 for CD (incl p & p) from Diana Lampen, address above. ME Yoga Class at the Yoga for Health Foundation, by Renee East (75 min tape) This is a tape recording of a live ME yoga session at the Yoga for Health Foundation a few years ago by Renee East who was once a residential teacher there. It comprises quick relaxation and breathing (7 mins), breathing with arm movements (10 mins), gentle postures (35 mins, of which 2 are sitting), colour breathing, relaxation and rainbow visualisation (25 mins). This tape has more breathing exercises than some of the other tapes. Cost Ѓ5.00 (incl p & p) from Mrs Renee East, Church Cottage, West Knighton, Dorchester, Dorset, DT2 8PF, UK. Gentle Yoga, by Linda Sole (44 + 20 + 23 min tape) Linda Sole was a residential remedial yoga teacher at the Yoga for Health Foundation and currently takes classes for Sheffield Yoga for ME/CFS. Side 1 is a 44 min session consisting of relaxation and breathing (5 mins), breathing with arm movements ( 6 mins), gentle yoga postures (25 mins) and relaxation (8 mins). Side 2 consists of breathing exercises (20 mins) and a long relaxation (23 mins). Cost Ѓ5.00 from Linda at the classes or with an extra Ѓ1.00 p & p from Linda Sole, 16 Mount Pleasant, Riddings, Alfreton, Derbyshire, DE55 4BL, UK. E-mail: LS@sole91.fsnet.co.uk. Web: www.soleinsights.co.uk . Linda is hoping to release a CD with 2 short 20-25 min sessions on it which can be done separately or one after the other. Yoga for ME, by Joy Mankoo ( 30 + 30 min tape) Joy Mankoo is a yoga teacher at the Yoga for Health Foundation. Side 1 is a 30 min session consisting of relaxation and breathing (4 mins), breathing with arm movements (7 mins), gentle yoga postures (11 mins) and relaxation (8 mins). Side 2 is a 30 minute session consisting of relaxation and breathing (2 mins), gentle yoga postures (20 mins, of which 7 mins is sitting) and relaxation (8 mins). Side 1 is a little more gentle than side 2. Cost Ѓ5.50 (plus p & p) from Yoga for Health Foundation, Ickwell Bury, Biggleswade, SG18 9EF, UK. Tel: 01767-627271. Web: www.yogaforhealthfoundation.co.uk. Note that this is not in their catalogue. Other Yoga Tapes I had practised yoga before I was ill. Sometimes, when I'm having a better patch, I do some of the normal hatha yoga postures I'd learnt previously rather than do the more gentle remedial yoga for ME tapes. I have found the tapes reviewed in this section a good stepping-stone from the remedial tapes to doing normal yoga as they are short. There are plenty of other beginners' hatha yoga tapes and videos advertised in yoga magazines, but most are longer. Please note that these tapes are not designed for people with ME, contain standing postures and are not as gentle. Daily Yoga Practice 1, 2 and 3, by Howard Kent. Three tapes with 2 x 20 min sessions on each suitable for beginners in yoga. Can be bought separately. Cost Ѓ5.50 each, (plus p & p) from the Yoga for Health Foundation, address above. Four Short Yoga Practices, series one, two, three, four, five and six, by Diane Lampen Six tapes/CDs each with four 15 - 20 min yoga sessions. Can be bought separately. I've only used the first one, but I think the others are similar. The tapes pre-suppose some previous yoga experience. Cost Ѓ6.00 for tape or Ѓ8.00 for CD (incl p & p) each from Diane Lampen, address above. Yoga Books Beat Fatigue with Yoga, by Fiona Agambar: ISBN 0-00 713302-2. Price Ѓ10.99. The author, Fiona Agombar, is an adviser to and trustee of Action for ME and has had ME herself. The book is aimed both at people with general types of fatigue and those with chronic fatigue syndrome. It includes a summary of possible causes and chapters on energy and your energy centres, breathing, meditation, traditional yoga postures and Fiona Agombar's story. The revised 2002 edition contains two new chapters on Chronic Fatigue Syndrome (CFS). These include information on what CFS is, why yoga helps CFS, advice on pacing and setting limits, suggestions for postures for different levels of CFS (from mild to very severe) and someone's story of how yoga helped her CFS. I think this is an excellent book with some very useful things in it. Most of the yoga postures can be found in many yoga books but there is some good advice about balancing your energy centres (chakras) and some breathing exercises which I haven't seen anywhere else. It does not include the more gentle remedial variations of some of the postures which are used in specialist yoga for ME or CFS classes and tapes. These remedial variations are very useful for those with moderate and severe ME or CFS. Yoga for a Healthy Lifestyle, by Dr R Nagarathna, Dr H R Nagendra and Dr R Munro: ISBN 1-902-328-36-1. Price Ѓ8.99. Originally called “Yoga for Common Ailments”. One of the authors is from the Yoga Biomedical Trust. It covers traditional yoga postures, breathing and several relaxation techniques at the start of the book. The rest of the book gives details of which yoga exercises should be emphasised or avoided for specific ailments such as digestive disorders, back pain, asthma, sinusitis, diabetes, stress, headaches and arthritis. There is no section on ME or CFS but there are some useful things in the book. It does not detail the remedial variations of the postures which are useful for those with severe or moderate ME or CFS. The author has ME and practices remedial yoga regularly. June 2004 Disclaimer The information in this review does not imply a recommendation or guarantee of accuracy. You are advised to consult your practitioner or doctor before trying anything new. ЁЄа/Ѕр=ІŠЇŠЈŠЉŠЊ)45<=›Ѓдж” Я  ! 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