Yoga Explained
By Michael Russell
People want to be healthier these days and they are starting to realize that doctors and medicine can't always do the trick. Yoga is what a lot of people are using to help fix this problem in there lives. Yoga also helps people relax and can be very helpful after a stressful day. A lot of people think that Yoga is just a bunch of very tough aerobics and exercises, but they don't realize that there is a lot more to it than that.
Yoga is a group of old Hindu spiritual practices that started in India, where it still is a tradition and is seen as a means to enlightenment. The four main types of Yoga are Karma Yoga, Bhakti Yoga, Jnana Yoga and Raja Yoga but there are many other types. In the America, the popular Yoga used by over 30 million people refers to Hatha Yoga, meaning forced Yoga.
Current yoga practices include traditional elements that come from Hinduism, like moral and ethical principles, postures to keep the body fit, spiritual philosophy, breathing exercises and relaxing the mind through meditation.
People who commonly practice yoga see it as beneficial because it leads to better health, emotional well-being and mental clarity. Yoga is expressed differently in different cultures. In Hinduism, yoga can be seen as a practice intended to bring people closer to God. In Buddhism, since they don't perceive there being a god, yoga helps people gain wisdom, compassion and insight. In western nations, where there more of an emphasis on individualism, so yoga practice may be used more as a way to become one with themselves.
Yoga helps master the body, mind and emotions. It is said to slowly gain knowledge of the true nature of reality. Yoga can be a way of increasing one's spiritual awareness and insight. While the history of yoga strongly connects it with Hinduism, it is said that yoga is not a religion itself, but has steps which can help people of all religions, as well as those who do not see themselves as religious.
Common to most types of yoga is the practice of concentration and meditation. Meditators sometimes report feelings of peace, joy and oneness. The focus of meditation may change from school to school. Some say it's a focus on one thing and only one thing, like breathing for example and others say it's a void, or being completely empty. Another common theme is the spiritual teacher, sometimes known as the guru, or lama. The guru guides the student through yoga's discipline from the beginning.
Traditionally, knowledge of yoga and the permission to practice it or teach it has been passed down by gurus and students. The yoga tradition includes texts which explain the techniques and teachings of yoga. Many gurus write on the about it, either giving modern translations of texts, or explaining how their teachings should be followed. The yoga tradition has also been a good source of inspiration for poetry, music, dance and art.
Yoga has helped many people for hundreds of years to open there minds and start really living, in a less stressful and healthier life.
Michael Russell Your Independent guide to Yoga
AmbrosiaServices.comGet a Free Yoga e-Book & Free Report
Yoga as an Aid to Bust Stress
By Balajee Bashyaam
Stress is a physical and psychological condition that demands more from the body. Under these conditions a variety of changes happen in the body the increases the hormonal reactions to meet that demanding situation. A stress busting therapy should be able to cope up with the physical and the psychological needs of our body.
Yoga is the best remedy for beating stress in your daily life. Yoga has a lot of postures, breathing exercises and meditation that helps you to beat stress from your daily life. Lot of asanas are available in yoga for reducing stress. You can use these asanas to deal with stress. Yoga promotes self-awareness and during the process it helps you to deal with stress in your day to day life.
It was practiced traditionally in the eastern countries and now it is picking up in the western countries. Understanding the benefits of yoga, now many companies are sponsoring yoga courses for their employees. The workers who are practicing yoga are more relaxed and hence their productivity is increased. Moreover they are more healthy and creative. This has driven more and more companies to go after yoga for their employees.
The techniques in yoga that are used to relieve stress include controlled breathing, physical movement, stretching, mental imagery, and meditation. Combining all these in the yoga practices enables the person who is practicing it to beat stress. With regular practice of yoga you can unite your mind, body, and spirit. Although it is used in the earlier days for spiritual transformation, now you can use it to beat stress and have a good physical being.
There are many benefits of practicing yoga. Some of the benefits are reduced stress, cure from diseases, lowering the blood pressure, spiritual growth, sense of well being, reduced anxiety, increased flexibility & strength, relieved asthma and allergy symptoms, slowed aging process and sound sleep. It is sure that you get more benefit than the effort that you put in practicing yoga.
In practicing yoga there are poses that serve in the form of exercises and there are poses that are done for purely spiritual purposes. The poses can be done faster in some exercises, while in some they are done slowly with a breathing process in them. Both the types have their own benefits. Among the numerous benefits that you get out of yoga stress relief is just one.
You need to spend some time daily or on alternate days to practice yoga. You have to do them properly and for that it is better to learn yoga from a master who is good in yoga. Although it can be practiced on your own, we may not be sure about the correctness of the poses that we do. Hence initially it is better to learn from a master and then practice it at home when you find some time. Some people may have physical limitations to do some poses. Regular practice of yoga gives you an psychological edge over others who are not practicing it.
There are pill and herbs available in the market that are used for stress reduction in a person. Although you can go for this option, yoga is the best method as it gives you other benefits when you do stretching exercises, breathing exercises, meditation and guided imagery. Moreover practicing yoga requires commitment and effort to do it regularly and to get the benefits out of it.
You can do yoga after a hectic day at office or after a busy weekend. This would relax you and relieve you off your pain. There are different kinds of poses in yoga that can be used to relax you. You can perform a simple search in the internet to locate the websites that give you information on the different poses that are used for stress reduction.
Books and videos for reducing stress through yoga are also available in the market. You can make use of these and practice yoga postures that are given in it. It is always better to find a teacher who can teach you the poses properly. You can find out a yoga studio in your locality using the internet. There are many sites that lists down the courses offered at different locations. You can use these websites to find out one that is near your locality.
AmbrosiaServices.comGet a Free Yoga e-Book & Free Report
10 Yoga Tips for Everyday Living
By Lisa Askem
1. Check your posture. Observe how you stand, sit and walk at all times. Being aware of yourself is a reminder of who you are.
2. Use your pelvic floor and stomach muscles at all times. Not only will this strengthen the spine and tone the abdominals but you will feel up lifted all day long. You will also reduce any need to do stomach exercises as the transverse stomach muscles will be working all day long.
3. Pelvic floor muscles this needs repeating, no-one wants to be an incontinent old lady - that's enough to make everyone lift them high. It’s said in classical yoga that those who have control over the pelvic floor (Mulha Bandha) will regain the vitality of a youth of 16!
4. Moderation. Eat, drink, play, work in moderation. Do not do things to excess.
5. Blessed are those who live without expectation. Learn to let go of what your trying to control. You’ll be surprised by the outcome.
6. Breathe well. learn to let go of your breath. Do not hold on to it. Be aware of your breathing rate and how it changes in different situations, especially when under stress.
7. Take time to be still and quiet. Next time when sitting in traffic observe your breathing whist waiting for the traffic lights to change. If you relax your face muscles and take long out-breaths you will arrive at your destination relaxed and happy.
8. Learn to relax. 20mins of relaxation is as beneficial as 5 hours deep sleep. Lie on the floor in a quiet warm space. Give your mind a rest.
9. Look at everything in a positive way. Work out your profit and loss in all situations.
10. Don’t be afraid to stop. It’s only when we are still that we can really move.
Lisa Askem, Yoga Teacher http://www.Benditlikelisa.co.uk Member of http://www.WomenWorking4Women.co.uk
AmbrosiaServices.comGet a Free Yoga e-Book & Free Report
I Almost Stopped Yoga for this… til I found It's Still YogaBy
Foras AjeHas anyone heard of Hindu-Push ups?
If you haven’t, boy have I got news for you. Quite simply, they work (they almost made me forego yoga till I found it was actually Yogic) and you need to check them out.
In doing research for an article I wrote a while back concerning Yoga and Calisthenics, I stumbled on a unique form of an upper body exercise known as Hindu-Push ups. Immediately, I was intrigued by the name as I knew anything “Hindu” will inevitably be from India and as such may be related to Yoga.
I clicked on the associated link and came across a description of a totally different kind of push up. Now, although I’m big into exercise and health, one exercise I never really cared too much for is doing push-ups, I just never liked them and only did them occasionally out of necessity.
However, these Hindu Push ups seemed different and the benefits associated with them actually sold me to try a few out on the spot.
Now if an exercise inexplicably, puts a smile on your face while doing it, makes you breathe deeper (which is always good) and strengthens the entire body while making sure you don’t get all stiff with zero flexibility, I think it deserves my vote as well as anyone else’s. (These by the way were all the reasons I picked up Yoga)
Well, that’s what the Hindu-Push ups do.
Here is the technique and like me, after reading this next paragraph, take a pause and try 2-3 out right quick.
-Get on all fours.
-The starting position is with legs spread wide and butt up in the air.
-From there, bend your elbows as in a regular pushup, bringing your back down in a circular arc
-Straighten your arms and end up with your chest up and your hips almost touching the ground.
When done properly and combined with deep breathing (breathing in on the way down and exhaling-looking up) Hindu pushups build amazing lung power as well as incredible upper body strength and endurance. They also improve flexibility in the shoulders and hips as well as the upper and lower back.
Now, when I personally got so intrigued by this exercise, I put 2 and 2 together and it dawned on me that
1. These are “Hindu” Push-ups right? So they must be from India.
2. The starting point is ‘Downward Facing Dog” and the ending point is ‘The Cobra Pose” and its execution is so similar to positions 6-8 of the Sun Salutations…
These factors considered, I concluded that this is simply well combined Yoga poses in motion so I can get the best of both worlds: Yoga (that I love) and Calisthenics (with its push-ups…which I can only tolerate).
That said, just like I wrote in another article, if my schedule doesn’t permit me to do all the Yoga poses I’d love to do for the day, I just simply do the 24+ rounds of sun salutations, the corpse pose and these Hindu-Push ups.
In addition I alternate this combination of exercise now and still feel like I’m pretty much doing Yoga, maybe different styles a day. The main factors are that I’m getting my exercise, I love what it is and it is working great for me.
You should try it out and see how it works for you but trust me, with at least the Sun Salutations (Yoga’s warm up) and These Hindu Push-ups (2 yoga poses in motion), my friend you can’t go wrong for a total body workout again through Yoga.
In Friendship,
Foras Aje is an independent health researcher and founder of
Bodyhealthsoul.com For more Yoga tips and information on
Yoga for beginners stop by his website today.
AmbrosiaServices.comGet a Free Yoga e-Book & Free Report
Yoga & Its Benefits to Health
By Sathya Mohan
Yoga is the perfect exercise blend for many active people. It is a balancing regimen that strengthens the body, focuses the mind, and helps create a felt sense of spirit. Yoga is an ancient philosophy of life as well as a system of exercises that encourages the union of mind, body, and spirit. In fact, the word yoga is derived from the Sanskrit word meaning "yoke" or "union." The ultimate goal of yoga is to achieve a state of balance and harmony between mind and body.
Yoga is the only science that teaches us to introvert in both body and mind, emerge freshed.Yoga is a system of spiritual, mental and physical training that is suitable for people of all ages. It calms the mind, attuning us to the environment, and enhances concentration and mental clarity, thus reducing stress and anxiety. A true yoga practitioner tries to develop an attitude of humility. Health is a god given priceless gift. We need to protect it all time not to achieve worldly goals alone, but to serve the divine.
Purpose of YogaYoga's purpose is to strengthen the body and make it more flexible, as well as awaken the spirit - in effect, to provide a physical, mental and spiritual system of health. Yoga improves posture, increases the intake of oxygen, and enhances the functioning of the respiratory, digestive, endocrine, reproductive, and elimination systems. It does this through physical poses (asanas), breathing techniques and meditation practice. Yoga is gentle because your mind and heart are involved.
Yoga can help reduce blood pressure and improve the efficiency of the lungs. People of all ages can do yoga, almost anyone can benefit from yoga, including the elderly, children, pregnant women, and those with chronic health problems. Nevertheless, there is a mass of evidence to show that yoga can have a beneficial effect on a variety of conditions, for example, high blood pressure and diabetes. Usually obesity is one causes of Diabetes. Obesity and Diabetes are also termed as twin epidemics. Both Obesity and Diabetes is highly preventable through proper diet, exercise and lifestyle change. Yoga Lifestyle will be most suitable to facilitate treatment for this twin epidemic. Yoga cannot “cure” diabetes, it can complement the lifestyle changes necessary to keep diabetic symptoms in check, and it can help you feel more in control of your health and well-being
Benefits of Yoga PracticeLife today is full of stress and strain, of tension and nervous irritability, of passion and hurry. If man puts into practice a few of the elementary principles of Yoga, he would be far better equipped to cope with his complex existence.
Yoga brings in perfection, peace and lasting happiness. You can have calmness of mind at all times by the practice of Yoga. You can have restful sleep. You can have increased energy, vigour, vitality, longevity and a high standard of health. You can turn out efficient work within a short space of time. You can have success in every walk of life. Yoga will infuse in you new strength, confidence and self-reliance. The body and mind will be at your beck and call. Body is the temple of god. So it is our duty to keep it clean, fresh, and fragrant through developing compassion and love. Yoga gives you the capacity to face up to life's challenges. Similarly, when you respect your body, you tend to do things that will enhance its vitality. Many people who practice yoga become vegetarians and follow a macrobiotic diet. Apart from other exercise practicing yoga is more effective. It is not that we need to practice yoga daily try finding a once-a-week yoga class.
Yoga is highly recommended for people in competitive, stressful working environments, for those who suffer from headaches, back and shoulder aches, allergies, and asthma; and for anyone over the age of 40 (although the younger, the better).
How to practice YogaYoga helps people feel calmer and more relaxed, as well as being mentally alert and energetic. Although yoga is an excellent form of self-help therapy, one would be well advised to begin by attending a course of classes run by a qualified teacher. Nothing prevents you from practicing yoga at home; there are many illustrated books on the subject. However, you will benefit far more, especially as a beginner, by joining a class. When you're starting up, you shouldn't do anything your body isn't ready for. No head stands, backward bending or forcing yourself into a cross-legged position. A typical beginners' class works on freeing up the spine, shoulders and hips and will consist of five or six standing positions, some floor positions, then relaxation and breathing at the end. Part of yoga practice is deep breathing, which helps make the body more alkaline.
A good class should have a structure: the teacher should explain a pose and then come and correct you if you are doing it wrong. When you come out of the class, you should feel good, whole and stretched, never strained. You can find yoga classes in cities and towns all over the world. Very little is needed by way of equipment, and a yoga session can be effective even the sessions are only for short periods of time. It is however, more beneficial if you can manage daily sessions of 30 minutes or an hour. It is recommended that sessions take place either in the morning or evening. Allow three hours to pass after consuming a meal before you practice yoga. Do not take a bath or shower for at least a half-hour before or after practice.
In life, it is necessary to learn how to relax after a period of activity. People spend approximately one third of their time in sleep, trying to recoup the energy and vitality they expended during the day. Pleasurable relaxation is often mistaken for the “true” type of relaxation. When we are calm, even soothing music is noise. Those who have practiced Yoga can appreciate total silence. Natural lovers are more sensitive to silence and one has to develop this quality from childhood. But mostly people now days think that relaxation and peace of mind can be got in clubs and pubs. After what they consider as a day of hard work, people go to drink and ultimately ruin them. Unfortunately, many never achieve this objective because they haven't learned the essentials of relaxation. This can be achieved by practicing yoga.
Hence Yoga is a wonderful tool for becoming better acquainted with your body, whatever your age, yoga can enhance your lifestyle. Yoga is a philosophy, not a religion. For some, the potential of union with a "supreme consciousness" is appealing; for others, it's a supreme turnoff. Embrace as much or as little as you like ... but keep practicing.
AmbrosiaServices.comGet a Free Yoga e-Book & Free Report
That's NOT Yoga, if One Eats Like that
By Foras Aje
Indeed if someone were to say they thought Yoga was just stretching after they saw a student leave a Yoga class and later on eating at McDonald’s or something, they probably would be right.
Why?
Well, Yoga, in its entirety, includes a proper diet. One doesn’t exist without the other. This is THE factor that anyone seriously interested in taking up Yoga must understand. If one wants to do Yoga, you’ve got to include all its principles.
When I started doing yoga some 6 years back, I did extensive research on the subject of diet and Yoga. Perhaps this was fate, as co-incidentally, this was around the time that an associate had told me to look into fasting and a natural diet as a means to cure my horrendous acne at that time.
I stumbled on a book called “The Complete Illustrated book of Yoga” by Swami Vishnu-Devananda, and this had a whole chapter on diet. What he explained here made it clear that as beneficial as most- if not all- yoga poses could be for overall health, if one constantly subsists on unhealthy foods, it defeats the purpose of exercising in the first place.
This is perhaps even more important in regards to Yoga.
Why? Well, Yoga is more than just a physical exercise as Meditation, Breathing Exercises and even some Poses such as the Peacock, Shoulder-Stand and the Sun Salutations are known to have an effect on the spiritual core of one’s existence. This is rooted in one’s solar plexus and forms the basis of the Kundalini or life-force power inherent in all humans. Remember, we are mainly physical bodies living in a Spiritual World.
Now keep that point in mind as I proceed to remind you of this quote and renowned cosmic law: “You are what you eat…” Now, combine the gist of both factors and you should start to see the connection between how what you eat matters to your entire existence-physically and spiritually.
When you begin to seriously practice Yoga, it is advised that you also begin to watch what you eat. ALL the sages and pioneers of Yoga such as Swami Sivananda, Swami Vishnu-Devananda and BKS Iyengar have all attested to this fact.
Here is Sivananda’s quote on the subject of diet and Yoga (and keep in mind he is arguably THE guru when it comes to the ‘who is who’ of Yoga)
“By the purity of food follows the purification of the inner nature…” Swami Sivananda.
In addition here is another quote that supports his comment
“Without observing moderation of diet, if one takes to the Yogic practices, he cannot obtain any benefit but gets various diseases” (Ghe. Sam. V-16).
Yoga has an adverse effect on yours and the spiritual forces around you, consequently eating what yoga sages coin as the Sattvic Diet (which co-incidentally is the mucus/disease free or alkaline diet of the alternative health fraternity) will be the best way to go.
Simply put, it is your fruits, roots and leafy vegetables (raw and ‘properly cooked’). This is the Yoga diet and this has to be included in your lifestyle if you seriously want to practice Yoga.
Is it a co-incidence that this is the exact diet prescribed in Gen 1: 29 in the Bible? Is it a co-incidence that this diet forms the basis of Hippocrates’ quote “let your foods be your medicine…”? Is it a co-incidence this is the same diet that the drug-free fraternity labels as the best for delaying aging, having brighter eyes and complexion, better muscle tone and the like?
I think not.
Heck, if you just want to do any kind of exercise and not just yoga, you will still enjoy a lot of benefits from such a dietetic lifestyle.
I’ve read of several raw-vegan or vegetarian body-builders like Stephen Arlin, David Wolfe, Scott Brodie and Bill Pearl (A 4-time Mr. Universe contest winner) who do extremely well on a similar diet, so one will be on the right track eating as such and choosing any exercise they want.
So do you want to experience all that Yoga has to give? Then remember to include perhaps its most important principle for your overall health-the Yoga diet.
Your friend in the mirror will thank you that you did. Trust me.
In Friendship,
Foras Aje is an independent health researcher and founder of Bodyhealthsoul.com For more Yoga tips and information on Yoga for beginners stop by his website today.
AmbrosiaServices.comGet a Free Yoga e-Book & Free Report
Yoga & Its Benefits to Health
By Sathya Mohan
Yoga is the perfect exercise blend for many active people. It is a balancing regimen that strengthens the body, focuses the mind, and helps create a felt sense of spirit. Yoga is an ancient philosophy of life as well as a system of exercises that encourages the union of mind, body, and spirit. In fact, the word yoga is derived from the Sanskrit word meaning "yoke" or "union." The ultimate goal of yoga is to achieve a state of balance and harmony between mind and body.
Yoga is the only science that teaches us to introvert in both body and mind, emerge freshed.Yoga is a system of spiritual, mental and physical training that is suitable for people of all ages. It calms the mind, attuning us to the environment, and enhances concentration and mental clarity, thus reducing stress and anxiety. A true yoga practitioner tries to develop an attitude of humility. Health is a god given priceless gift. We need to protect it all time not to achieve worldly goals alone, but to serve the divine.
Purpose of Yoga Yoga's purpose is to strengthen the body and make it more flexible, as well as awaken the spirit - in effect, to provide a physical, mental and spiritual system of health. Yoga improves posture, increases the intake of oxygen, and enhances the functioning of the respiratory, digestive, endocrine, reproductive, and elimination systems. It does this through physical poses (asanas), breathing techniques and meditation practice. Yoga is gentle because your mind and heart are involved.
Yoga can help reduce blood pressure and improve the efficiency of the lungs. People of all ages can do yoga, almost anyone can benefit from yoga, including the elderly, children, pregnant women, and those with chronic health problems. Nevertheless, there is a mass of evidence to show that yoga can have a beneficial effect on a variety of conditions, for example, high blood pressure and diabetes. Usually obesity is one causes of Diabetes. Obesity and Diabetes are also termed as twin epidemics. Both Obesity and Diabetes is highly preventable through proper diet, exercise and lifestyle change. Yoga Lifestyle will be most suitable to facilitate treatment for this twin epidemic. Yoga cannot “cure” diabetes, it can complement the lifestyle changes necessary to keep diabetic symptoms in check, and it can help you feel more in control of your health and well-being
Benefits of Yoga Practice Life today is full of stress and strain, of tension and nervous irritability, of passion and hurry. If man puts into practice a few of the elementary principles of Yoga, he would be far better equipped to cope with his complex existence.
Yoga brings in perfection, peace and lasting happiness. You can have calmness of mind at all times by the practice of Yoga. You can have restful sleep. You can have increased energy, vigour, vitality, longevity and a high standard of health. You can turn out efficient work within a short space of time. You can have success in every walk of life. Yoga will infuse in you new strength, confidence and self-reliance. The body and mind will be at your beck and call. Body is the temple of god. So it is our duty to keep it clean, fresh, and fragrant through developing compassion and love. Yoga gives you the capacity to face up to life's challenges. Similarly, when you respect your body, you tend to do things that will enhance its vitality. Many people who practice yoga become vegetarians and follow a macrobiotic diet. Apart from other exercise practicing yoga is more effective. It is not that we need to practice yoga daily try finding a once-a-week yoga class.
Yoga is highly recommended for people in competitive, stressful working environments, for those who suffer from headaches, back and shoulder aches, allergies, and asthma; and for anyone over the age of 40 (although the younger, the better).
How to practice YogaYoga helps people feel calmer and more relaxed, as well as being mentally alert and energetic. Although yoga is an excellent form of self-help therapy, one would be well advised to begin by attending a course of classes run by a qualified teacher. Nothing prevents you from practicing yoga at home; there are many illustrated books on the subject. However, you will benefit far more, especially as a beginner, by joining a class. When you're starting up, you shouldn't do anything your body isn't ready for. No head stands, backward bending or forcing yourself into a cross-legged position. A typical beginners' class works on freeing up the spine, shoulders and hips and will consist of five or six standing positions, some floor positions, then relaxation and breathing at the end. Part of yoga practice is deep breathing, which helps make the body more alkaline.
A good class should have a structure: the teacher should explain a pose and then come and correct you if you are doing it wrong. When you come out of the class, you should feel good, whole and stretched, never strained. You can find yoga classes in cities and towns all over the world. Very little is needed by way of equipment, and a yoga session can be effective even the sessions are only for short periods of time. It is however, more beneficial if you can manage daily sessions of 30 minutes or an hour. It is recommended that sessions take place either in the morning or evening. Allow three hours to pass after consuming a meal before you practice yoga. Do not take a bath or shower for at least a half-hour before or after practice.
In life, it is necessary to learn how to relax after a period of activity. People spend approximately one third of their time in sleep, trying to recoup the energy and vitality they expended during the day. Pleasurable relaxation is often mistaken for the “true” type of relaxation. When we are calm, even soothing music is noise. Those who have practiced Yoga can appreciate total silence. Natural lovers are more sensitive to silence and one has to develop this quality from childhood. But mostly people now days think that relaxation and peace of mind can be got in clubs and pubs. After what they consider as a day of hard work, people go to drink and ultimately ruin them. Unfortunately, many never achieve this objective because they haven't learned the essentials of relaxation. This can be achieved by practicing yoga.
Hence Yoga is a wonderful tool for becoming better acquainted with your body, whatever your age, yoga can enhance your lifestyle. Yoga is a philosophy, not a religion. For some, the potential of union with a "supreme consciousness" is appealing; for others, it's a supreme turnoff. Embrace as much or as little as you like ... but keep practicing.
AmbrosiaServices.comGet a Free Yoga e-Book & Free Report
Sweatin' with the Yogis
By Benjaporn Karoonkornsakul
I'd say one of the successes of Bikram yoga is this immediate result. I've never sweated so much in my life. Before even starting the postures sweat was pouring off my body. This may sound awful, but the heat quickly escapes your mind as your focus is redirected to maintaining the 60-second poses. A 60 second hold is quite difficult because it involves balancing and holding your own body weight, resulting in a serious workout that reaches muscles never worked before.
Fortunately, Bikram yoga is easier than other yoga programs. It isn't usually necessary to skip postures because you are unable to do them. Each posture is performed in sets of three so it's no trouble to learn and perfect them faster. Bikram yoga requires two sided mirrors, and detailed, repetitive instructions so it isn't necessary to look at the instructor. I was able to adjust my own posture and correct myself, providing an added benefit to yoga — self-confidence.
What if I'm not flexible? Yoga isn't all about flexibility. The aim of Bikram yoga is not to twist the body into bizarre pretzel shapes, but to strengthen the body's natural range of motion, to restore flow throughout all bodily systems. The heated environment ensures a safe stretch as you loosen up over time. It isn't necessary to reach all these positions in order to do yoga. All that matters is to attempt to go to your personal 'edge'. As Khun Karoonkornsakul said, "Don't expect so much. Yoga is not competitive. You have to let your ego go."
How did yoga become so popular?It always helps when you know someone 'in the business' — that is, the entertainment business. Bikram Choudhury has Hollywood swearing by his program; some of his more famous followers including Quincy Jones, Michael Jackson, Madonna, Candice Bergen, and Brooke Shields.
It all started in 1972 when Richard Nixon visited the South Pacific. According to CBS, the former President suffered from phlebitis and summoned Choudhury for his special hot yoga. Nixon was supposedly so impressed with the treatment that he gave Bikram an open invitation to come and live in the U.S.
Choudhury has recently been granted copyright protection for his Bikram yoga sequence. In order to guarantee the teaching quality standard, only certified Bikram yoga teachers who have graduated from the 600-hour intensive training course at Bikram Yoga College of India in L.A. are allowed to teach or obtain a franchise to open a studio. As a result, up until now only two Bikram studios existed in Asia, namely in Tokyo and Hong Kong.
Putting Bangkok in the forefront of the Asian yoga movement Thailand has now become the third milestone of yoga in Asia by the introduction of Benjaporn Karoonkornsakul, an ex-investment banker who's been attracted to the Bikram yoga circle since her first Bikram hot yoga experience in Hong Kong. Wanting to stay fit during her travels, Koon Karoonkornsakul agreed to take a Bikram yoga class recommended by a friend.
Having no idea it was going to take place in a hot room, Benjaporn was surprised to find herself sweating profusely. As she said, it's difficult for Asians to sweat, herself in particular, so this one time adventure was highly rewarding. So much so that she decided to enroll in Bikram's training course and has now been practicing yoga for 25 years. This interest has brought her hometown, Bangkok, the first certified Bikram yoga facility, Absolute Yoga.
For Benjaporn, yoga is a serious workout without the dangers that tend to limit the range of other fitness programs. With running one usually tends to turn on a music channel and say, “just give me five songs then I'm done." Many people like yoga for the same reasons as Benjaporn: a 90 minute yoga workout entails a lot of stretching and focus – you can't look around or let your mind wander, you just do it and you're done. 90 minutes have never gone by faster for me, nor have they been, when it comes to exercise, as mentally and physically rewarding.
So, what do they mean by asanas or poses?
Awkward Pose: What a suitable name. A seated, or better yet, squatting pose with knees bent and buttocks near the heels. To add difficulty, all this is done on the balls of your feet with arms held straight out in front. By the second repetition my thighs and upper arm muscles felt hotter than the room.
Toe Stand Pose: It looks more awkward than the awkward pose. This time squatting on the ball of one foot, the other leg rests on top of the thigh. Arms are in a prayer position, which is a good idea, because by this point I was praying to hold this pose as my muscles struggled to balance my body weight.
Camel Pose: Another one on my list to master, it's almost like an inverted Bow Pose. Perched on the lower legs and bent over backward in order to place your head between your ankles, the lower back gets a further workout.
Bow Pose: Not even a locust could reach this state. Ideally the Full Locust Pose is taken to its ultimate limits. Upper body and arms reach up to meet raised legs behind you. Absolutely impossible for me at the time, but like yoga tends to be for most people, I'm destined to come back for more.
Full Locust Pose: The locust in flight. Now the upper body should be lifted with arms spread up and back, but that wasn't about to happen for me. There was no way my ribs were going to get off the floor. Clearly my upper back and shoulder muscles are really out-of-shape.
Locust Pose: Named after an Oriental straight-winged grasshopper with legs and thighs so powerful that it can leap to heights two hundred times the length of its body. In this pose, one lays face down with arms to the side. The legs are lifted up, similar to a grasshopper, providing an intense workout of the buttocks, lower back, and back of the thighs.
Benjaporn Karoonkornsakul, the Managing Director, founder and owner of Absolute Yoga Bangkok (http://www.absoluteyogabangkok.com) has trained to become the first bikram hot yoga teacher in Bangkok. After the first year, Absolute Yoga Bangkok branched out to offer other traditions of yoga and opened more locations to distinguish ourselves as Bangkok's dedicated yoga place. Our future plans are to continue to expand both in locations and in what is most beneficial to the practioners of Thailand.
AmbrosiaServices.comGet a Free Yoga e-Book & Free Report
What Yoga Can Do for You?
By Khieng Chho
People today are very conscious about their body and psyche. Both the inside and out parts of one’s self. This is why there are so many inventions pertaining to self-enhancement that deals on the physical and psychological aspects of their lives.
Being healthy does not only manifest becoming physically fit. It constitutes all the factors of the well being of an individual. One important aspect is the internal health. Certain activities are participated by a lot of people just to gain emotional and psychological stability. Reiki and yoga are some of the most famous practices.
Yoga originated in India. It belongs to the ancient spiritual practices that later on become a vibrant living tradition. This also promotes enlightenment on the internal features of the human being.
It is said that this practice is related with spirituality. In fact, yoga is concerned with some of the religious sects such as Hinduism, Buddhism, Sikhism and other religions in India.
There are four main classifications of Yoga namely Karma Yoga, Bhakti Yoga, Jhana Yoga and Raja Yoga. Each of the classification has individual features and practices. These are also comprised of elements inherited from the ancient beliefs of the people.
Some of the benefits of yoga practices are:
• Enhances and improves health.Ancient civilization believed that the human body is affected with good and bad elements. In order to become totally fit one must try to dispose all the bad elements and it can only be possible through the yoga practice.
• Maintains emotional well being.Every day life of a person is exposed to pressure, stress and even anxieties. These factors affect the totality of your development. Yoga helps in promoting emotional therapy. Through this, a person will achieve a healthy living free from all forms of fretfulness
• Achieve mental clarity.Mental disturbances are usually caused by everyday experience of a person. The environment contributes on this aspect. The manner of dealing with other people can also cause you confusion and a certain level of strain. Yoga helps in cleansing all the unnecessary elements that enter your mind.
• Joy in living.This is the best effect of yoga. By trying to eliminate all the negative elements in your body you can be able to fulfill a healthy and tranquil lifestyle.
Typically the effects of yoga in a person vary from one tradition to another. Yoga can be perceived as a practice that will bring you closer to god. Some may interpret it simply as healthy practice.
AmbrosiaServices.comGet a Free Yoga e-Book & Free Report
Yoga for Teenagers
By Michael Russell
Yoga should be studied with a well qualified professional teacher who understands both the philosophy and the practical health techniques of the science. In the case of teenagers it is an ideal time to learn many things that will help in the process of 'growing up' and maturing in a healthy, natural way - physically, emotionally and mentally.
Because Yoga has a universal approach which embraces moral and spiritual principles, it helps to strength the spiritual and religious principles which are inherent in each person who aims at excellence. Some people mistake the teaching as a religion in itself but this is not true. Its history goes back thousands of years and although it is allied to the Hindu faith and has been preserved in India, Yoga offers simply a way of life. There should be no misconception about this point. It is best of course to meet your teacher and discuss this with them as there are many teachers with different approaches and points of view. Most teachers in western society see the need to modify and adapt the traditional Indian practices to our modern lifestyle and this has helped Yoga to become very popular.
One of the first benefits students say is that after a class or two they begin to feel freer and less stressed and in the case of young people who are just beginning to understand the responsibilities that come with maturity, there are plenty of reasons why stress builds up. However, stress and nervous tension make matters worse, so the ability to relax is one of the first tonic effects when undergoing yoga training.
There are many pointers given by the teacher as to how to improve personal health. These tips will complement what you already know about physical fitness and can be applied to physical health and nutrition; exercises with breath control (the yogic way is different from average fitness programs); mastering body posture and the many dozens of yoga postures that are taken both for health reasons and as a means of developing control over the body; breathing exercises to increase vitality or to calm the mind; concentration to help the mind be efficient and meditation to allow the mind to relax and to listen to one's soul or inner being.
Following the principle that when the body is still, we can better be aware of our feelings and that when the emotions are calm we think more clearly. It is therefor natural that when the mind is calm, we can experience our deeper intuitive nature of our soul intelligence and receive inspiration.
Apart from the obvious physical benefits that come from the more dynamic practices, teenagers generally find the practice of meditation as one of the most interesting. It can be particularly helpful when encouraged by the thought that each of us has the seed of every human potential latent within us, awaiting its culture and development. The ancient Vedic teachings say it in this way in the Upanishads....
"In this body, in this town of spirit, is a little house shaped like a lotus. And in this house, there is a little space. There is as much in this little space (within the heart) as there is in the whole world outside - sun, moon, lightning, stars....whatever is and whatever is not yet, everything is there".
Students begin to feel they can draw upon their inner reserves rather than over- emphasizing the importance of external and material ambitions which can often seem limited enough by circumstances to cause frustration. Many find that they have exciting experiences when they sit quietly and attune themselves in this way.
One of the most helpful ideas the philosophy offers in addition, is that each person is unique and possesses some special qualities which can be cultivated to benefit others in some way in their lives, or given to the world as a whole. Each has to discover what those qualities and talents are and so the future provides ample opportunity for adventure both inwardly and outwardly. You can make your own future as you want.
Our native culture provides the basis of a pattern for living and a lifestyle which imbues all the best thoughts of previous generations and if the traditions are followed, much benefit is gained. But we are living in a particular time when global conditions indicate a breakdown in traditional values. This is having a negative affect upon almost every culture forcing each individual to make their own decisions about the values they wish to live by in their own life. This is made more difficult by the trends of popular thought and habit which tend to sweep the nations in great waves of influences which tend to be bad more than a power for good.
It takes individual character to withstand the negative influence of one's peers and to act, think and feel for oneself. This can often mean an unfortunate distancing of a good person that occurs by the rebellious 'popular set' rejecting a boy or girl who is trying harder, or conforms and is not shy to speak up for the good values of society. But that is just an example of the power than groups of people can have when they band together. Equally of course, good people standing together have equal power, but for good.
Yoga, however, focuses upon the individual and self discipline. Everyone has the potential to control their own bodies, their own feelings, their own thoughts and their actions. It is all up to us and our choices. When confused, or stressed, you will learn how to practice relaxation, or to practice yogic exercises and postures, or to take deep breaths and special rhythms, or you may meditate - all these techniques can be used on occasion and you will feel after you have applied yourself, you will feel much better - as if your personality has been 'ironed out...smooth' and you will feel more vital and much happier.
Yoga encourages you to face your difficulties and fears and resolve them. If you haven't a person to whom you feel free to talk out privately, one whom you trust completely, then you can always write out your thoughts in your special personal diary or communicate with your wiser soul self or with God in your prayers and meditations. Why not join a Yoga class today!
AmbrosiaServices.comGet a Free Yoga e-Book & Free Report
The Real Secret to Improve Your Asthma!
By Barry McDonald
It's been well documented in yoga circles that breathing techniques are a fantastic way of promoting better health and correcting bad breathing practices but now there’s some evidence from the medical world to back up this fact.
A study was recently done in Australia to see if breathing technique could helps asthma sufferers. Could breathing techniques make any difference to asthma sufferer’s health and also could these techniques reduce the amount of times rescue inhalers were used?
Firstly the group was split up into 2 smaller groups. Both groups were asked to try out some breathing techniques given to them on video (the point of the video was so that they could do the exercises at home and refer to the video so that the proper technique was always being used). Both groups were asked to do their exercises twice daily and working with the video at least once per day.
Group A was told to practice using a shallow breathing technique through the nose for 3-5 minutes, twice per day, the Group B was told to do other breathing techniques which included correcting their posture, breathing techniques and some upper body exercises. Both groups were also asked to try to delay how quickly they used their rescue inhaler in an emergency, but to try using their breathing techniques to try to resolve the problem first and if need be then to use the inhaler.
Half way through the 30 week trial, the researchers began lowering the dosage of inhaled corticosteroid in 2 stages. At the end of the trial that although the breathing techniques didn’t change their lung functions or quality of life, they did find that the usage rate of asthma inhalers dropped by a whooping 86% and dosages of corticosteroid dropped 50%. Another finding was that it didn’t seem to matter what breathing technique was used as both ways produced great results.
Visit http://www.scienceofbreath.be and claim your FREE 13 page report packed with all the best breathing excercises and start to improve your breathing technique today!
AmbrosiaServices.comGet a Free Yoga e-Book & Free Report
Chase away the Blahs with Yoga
By Daisy Pascual
Yoga is a great disposition enhancer and it does it naturally. Any kind of exercise releases hormones that help ease the stress that often leads to the blahs, blues, or outright depression. Activity keeps your mind far from negative thoughts and allows you to gain insight on dilemmas in your life. People who are depressed or “down” often lack the stimulus to exercise. It doesn’t take near as much effort to do a Yoga routine as it does to work out to a video or drive to the gym. A word of warning; if you experience more than just the occasional bout of the blahs and feel down for more than two weeks at a time, you should seek professional help. They may feel that you need treatment or therapy, and proper exercise.
Very often people who are depressed frequently lack the concentration to stop and try to disconnect themselves from their thoughts. Yoga is meditation in movement so it is easier to move your mind away from depressing thoughts. Yoga’s focus on balance can also help you bring back your mental strength.
Yoga has a clear-cut connection between mind, body, and spirit that no other form of exercise or meditation can attain on its own. Negative thoughts can keep us from experiencing our vital inner nature. Doubt, hopelessness, despair, apathy and either sleeping too much or not enough are all signs of depression. Yoga is designed to bring you closer to your inner self; it then is only natural that it can help with some of the symptoms of depression.
Certain postures can influence your mood and allow depression to end. One special Asana can’t cure depression or the blahs. The Asanas assist in increasing your lung capacity allowing more oxygen to reach all the affected parts of your body including your mood. Asana postures can help depleted energy levels, and sluggishness. You should ask your Yoga instructor to help you and suggest postures that would best assist you balance your moods.
The practice of yoga calms the nervous system, and allows you to comprehend the link between your mind and emotions. They can both be used to help each other. As breathing is an important part of Yoga, it can also help you to limit anxiety, calm your thoughts, and help you concentrate on positive energy rather than negative.
Any style of Yoga can help you exile the blahs. It may not be physically demanding but you will feel so much better at the end of your session. Remember, if you have a severe depressive episode; seek advice from with a professional. Consult with your Doctor before starting to practice yoga to be sure there is no conflict with any treatment you may be undergoing. If you want to try a Yoga routine specifically for depression, find a teacher who can create a personal routine for you. Yoga teachers have been extensively trained for this purpose and know which positions that are the most suitable for remedial purposes.
Ysiad writes about yoga to encourages personal health, spirituality and wellness particular for http://www.yoga.value-guides.com.
AmbrosiaServices.comGet a Free Yoga e-Book & Free Report
Yoga: Simplify Your Life
By
Michael RussellThe thought that life can be simple for many of us is a hope and a dream that we can't afford to wait to happen. We have to make an effort towards it. And as many would agree, it starts with avoiding the pains, problems and frustrations of disease by changing to habits which result in good health. It is only in good health that life seems worth living anyway.
No matter how much we would want to rely upon outside influences, people, doctors or medicines, we all begin to realize, more than ever before, that we each have to do our part in building and maintaining our own health. This has to be done in spite of so many factors that are against us, such as environmental pollution, water problems, chemicals in food and many others.
Hygiene was once a very basic and important health measure to avoid contagion of every kind. That laxity that now exists throughout many medical institutes and hospitals and also out in the community is quite distressing and makes good community health even more difficult. But it remains first on the agenda of yogic disciplines.
Most of us realize that the simple life is usually the healthiest and that it is sensible to eat healthy fresh, natural food and to avoid the processed and refined commercial products, each of which usually contains chemicals and preservatives one would not choose to eat - that is, if we read the label! Anyway there is nothing as enjoyable as simple fresh food prepared in the home kitchen.
Exercise is a bit of a problem but we are generally fortunate to have access to health farms and fitness establishments that encourage exercise. Body building also encourages us to exercise, as well as the local walks and our yogic exercise disciplines. But we never seem to be able to do enough exercise as there never seems to be enough time. We must make time!
We know to breathe deeply to get enough oxygen for our body cells. But pollution of the atmosphere in the cities and suburbs makes it more difficult particularly for those who already suffer from asthma. So we have to practice yogic breathing exercises in the best possible outdoor situation we can manage as it is inadvisable to practice in air conditioned environments. Yoga teaching gives breathing deeply and gaining control of the breath top priority. It's interesting to discover how much more control of the breath and how much more energy we seem to have after practicing for a few weeks.
We may have forgotten to consider the importance of an erect body posture when walking, sitting or at times of rest but through practicing the Yoga asanas one becomes very much more aware that the body can only function well if the vital organs are not under constant pressure. So we begin to stand tall.
So it seems for improved health and as a simple natural health insurance program, we should consider hygiene, fresh food diet, body posture, exercise and our breathing habits. To these well known factors, the yogic teaching adds an occasional fast, the addition of herbs as food supplements, some special body postures or asanas to improve health problems and the practice of relaxation.
But these relate to physical health measures to help us feel vital.
What about the psychological factors which will help us to feel happy?
In yoga classes we are taught how to relax our minds and bodies for two reasons. One is to become free of stresses and strains. The other is to enjoy a whole range of pleasant moods and feelings when we are quiet and there is nothing to do. We begin to be aware of other parts of our nature that have been neglected because of our constant activity.
Relaxing out on the floor isn't as difficult as it sounds, in fact it becomes quite comfortable after getting used to being without mattress and pillow! When you lie there with your eyes closed instead of going to sleep as is tempting sometimes, you feel so calm and almost floating and it is so pleasant you seem to be all feeling instead of thinking - just by lying still! It's much better than taking sedatives.
Meditation is a kind of relaxation for the mind but we have to sit upright to do this. Some people cant manage to sit cross legged, in fact not many are able to in a class, but classes have alternative positions and they can find one that's suitable. Then we do the same thing, keeping still, shutting our eyes, breathing rhythmically and when we get tired of that just sit there a little longer and it feels really pleasant. You'll even stop thinking about whether you left the gate open and other things that generally come into your mind. You may like to practice this at home.
Somehow when we are relaxed we begin to feel more content. Then we begin to think more clearly in deciding what we really want with our lives. Then we find we have the energy and vitality needed to go ahead and do it. In living fully, we realize that we are happy. It is simple!
AmbrosiaServices.comGet a Free Yoga e-Book & Free Report
Prenatal Yoga is More than Classes for Pregnant Yoga Students
By Paul Jerard
Lately, Prenatal Yoga classes have been catching on, within some hospitals, clinics, and Yoga studios, but there are a surprising number of Yoga teachers and students, who take risks due to a lack of awareness about potential hazards.
With what we now know about contraindications for postures during each trimester a pregnant Yoga student should not be practicing Yoga, without the guidance of a qualified Prenatal Yoga instructor. How can a Yoga teacher expect to address the needs of each student and then customize the lesson plan for a pregnant student’s particular trimester?
Pregnant students should be in a specialized Prenatal Yoga class, with a competent Prenatal Yoga teacher, and have their doctor’s permission to be in the class. Why should Yoga teachers be so cautious? As a Yoga instructor, your number one priority is student safety and you could set yourself up for a negligence lawsuit, if you do not have Prenatal Yoga teacher training.
Last year, we had a potential Yoga student, who had two previous miscarriages and wanted to practice Yoga. She had become pregnant again and decided to try Vinyasa Yoga during her first trimester. Upon asking her a few questions, it was discovered that both of her two previous miscarriages occurred during the first trimester.
Do you see any “red flags” with this situation? I hope so. Firstly, she should not think about participating in a Vinyasa style Yoga class, with her past medical history, but any jumping movements could possibly dislodge an embryo from her uterus. We did manage to place her in a Prenatal Yoga class, with her doctor’s permission, and later she did have a healthy baby.
Supervised Prenatal Yoga is a very good thing for expectant mothers, but many people are under the mistaken impression that because Hatha Yoga is a “low impact exercise class” in comparison to other forms of fitness; there is no risk.
Currently, there is some open debate as to whether a pregnant mother should be lying on her back during, and after, the second trimester. Compression on the inferior vena cava can slow the flow of blood to the uterus. Therefore, it would be prudent to use props in order to avoid conventional supine Yoga postures.
Am I too cautious? Maybe, but I would like a guarantee that the fetus is getting good blood circulation, if a pregnant Yoga student is lying in a supine asana. A few blankets, pillows, and bolsters will help insure safety in this case.
Lastly, I do not want to sound any false alarms, but it is wise for expectant mothers to seek out certified prenatal Yoga teachers and it is wise for Yoga teachers to know their “boundaries.”
When you are not sure, refer a student to a Yoga teacher who is.
AmbrosiaServices.com
Get a Free Yoga e-Book & Free Report
Yoga and The Da Vinci CodeBy Paul Jerard
What can a Yogi learn from the Da Vinci Code? Many lessons can be learned, when you understand the power of absolute control and misinformation. What are the present and past agenda’s? How can the truth be sorted out? What good can come out of all this?
Let’s look at the present: Dan Brown has skillfully weaved a tale of fact and fiction that created a Best Seller. Many authors did this before, and even since the release of his best selling book. This has spawned “copy cat’ books that give Leonardo Da Vinci credit for everything, including the Shroud of Turin.
It has created a sensation, but the truth can still be found if you want to do the research. The History Channel has done some interesting work of separating myth from the facts. Also, there are reputable books available that go into detail about the Gnostic Gospels, the Cathars, and the Templars.
Look back into history objectively, and you may wonder what Roman Emperor Constantine’s real agenda was at the Council of Nicaea in 325 A.D. What was the real purpose of gathering all of the Christian sects “under one roof?” It possibly has more to do with power than it has to do with purity or protection.
So what in the world does this have to do with Yoga? Beware of organizations that desire to bring Yoga under one roof. The real agenda may be the pursuit of power. Once power is achieved, free thought is “squashed;” then - history is rewritten by the victors. This is the formula for gaining power in anything.
Recent best selling misinformation will now make Christians pursue the real truth. In the long run, this may be one of the best things to happen to Christianity in a long time. Yet, it took many centuries for this to happen. Just look at how long it has taken to clear Mary Magdalene’s name from alleged reformed prostitute to a person who had the inside story on the crucifixion and resurrection of Jesus.
When a philosophy, government, or a religion answers to a “central command,” all free thinking will cease to exist. Let me point out that the nine classic styles of Indian Yoga have similarities, and so do the many sub-styles of Hatha Yoga, but if you attempt to govern them, valuable and innovative thought will be lost.
Yoga is many things, but it must be allowed to evolve in many directions for the complete health maintenance of humankind. We do not have thousands of years to rediscover creations that could be lost. When priceless books, scriptures, and documents are burned, everyone loses.
Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995.
AmbrosiaServices.comGet a Free Yoga e-Book & Free Report
How Yoga Will Enhance Your Abilities in Other Sports
By Keith Edwin Renninson and Jeffrey Forman
The whole idea of using one form of exercise to enhance another is not new, but it is becoming more universal. Bicycling magazines are full of articles about how riding your mountain bike will improve your road bike skills. Snowboarding magazines will show the benefits of skateboarding…no surprise there.
Every couple of years, I will laugh when I read a sports section headline stating that“ A new revolutionary training idea has hit the National Football League"…fifteen or twenty 400 pound lineman are then shown taking a ballet class or step aerobics. It almost seems faddish to be unusual in your cross training. Oh well, thankfully they come and they go.
All, and I do mean all, sports use muscles. When overworked constantly those muscles will tighten and shorten. The ultimate result is often an injury if not treated properly.
Yoga is now recognized as the ultimate solution to this problem and more and more athletes are turning to it for relief, if not as part of their regular pre-training.
Since bicycle racing is my preferred sport, I peruse several national and international cycling magazines regularly. Recently, I discovered numerous ads for videos, DVD’s, and books touting the benefits of different forms of yoga for different types of cyclists. Among the disciplines discussed were Hatha, which was used for the cyclist wanting stretching techniques that were easy to use before and after a training ride or race. Ashtanga lent itself more toward the endurance athlete who would be competing in hot summer criteriums and road races.
The advantages of incorporating yoga into any training regime are many; let’s cover a few of them:
· Calming the mind brings focus and concentration to your sport of choice.
· Slow movement combined with stretching allows the athlete to be very aware of their body and it’s needs.
· Stretching lengthens the muscle and brings balance to the tissues.
· Learning balance poses increases mental and physical acuity for competitive sports.
· Post-event stretching is as old as the hills, but when only four or five yoga poses are used muscle recovery is improved, lactic acid is removed, the muscle is lengthened once again and strength is enhanced.
It doesn’t really matter if your sport is skiing, mountain climbing, football, baseball, tennis, rollerblading, hockey or poker (Hey, they get tight neck muscles, right?) there are benefits to adding yoga to your routine.
For me, the advantages were revealed with more flexibility during and after a race. My muscles rebounded quicker, with less soreness and I was able to ride again sooner without the usual pain. My race results are also better; okay, I’m still middle of the pack, but improving, which is always a good thing. Give it a try; you too, may be surprised with the gains.
In the end it’s one man’s opinion…mine.
Keith Edwin Renninson is co-owner, along with Jeffrey Forman, of Golden Years Videos, LLC a production company dedicated to offering exercise videos for those over 50 or of any age who are rehabilitating from an accident or illness.
Renninson is an avid exercise and yoga enthusiast. Now in his late 50’s; he still races bicycles and regularly skis the black diamond runs in Colorado where he lives. For many years, a bona fide gym rat, Renninson still loves to lift free weights and use exercise machines.
AmbrosiaServices.com
Get a Free Yoga e-Book & Free Report
5 Most Common Yoga Poses
By Tony Newton
There are a lot of yoga poses and you might wonder if some are still exercised and applied. The answer is yes. Yoga poses function and perform differently. Each pose is designed to develop one’s flexibility and strength.
Here are some of the yoga poses that are commonly used:
Standing Poses
Standing is one of the important yoga poses. This type of pose is helpful in aligning your body and your feet. This is also very useful in improving and maintaining a good posture. It is an advantage because if you have a bad posture, your backbones can be stretched and straightened without noticing it. Standing poses helps in giving strength to your legs and at the same time increase elasticity in your legs and hips because they are all connected to each other.
Seated poses
These types of yoga poses increase your lower back and hip’s flexibility. This also strengthens your back. This adds suppleness to your knees, groin, ankle and most especially your spine. Another advantage is that it helps you to breathe in deep which gives you that calm and peaceful feeling.
Forward Bends
This type helps you in stretching the hamstrings and your lower back also strengthening it. This lessens the tension found in your neck, shoulder, back and increase flexibility in your spine. Calmness is also achieved in this type of pose.
Back bends are amazingly helpful in opening your chest, hips and even the rib cage. This is helpful in strengthening and making your arms shoulders stronger. At the same time, it simultaneously increases your flexibility and elasticity in your shoulders. The great thing is that it helps to relieve the tension from the front of your body up to your hips and it increases your spinal ability. Your spinal cord is one thing that is important in your body so you need to take good care of it.
Back Bends
Notice that the forward bends are challenging because the exercise gives you a nice feeling and it can cause to fix some injuries. In this type of position, you can use a prop like the strap or the black because it will be very helpful.
Balance
Balance poses are very challenging. People who do yoga get too excited in performing balances. This is good because the fun that the person acquires helps him to live up his spirit and enlighten his soul. Balance is helpful in improving your posture. In improving your posture, the spinal cord is elongated which helps to keep yourself from some injuries and falling over.
Balance helps in training your ability to focus on your main goal and attention. However, attention should be obtained in the ultimate level because if your concentration is weak, for sure you cannot perform this type of pose.
Balance is one of the yoga poses that people truly appreciate and exert effort for. Along with the balance poses comes the twist which extremely releases tension all over your body. The tension in your spine is made clear. Twisting may seem to be hard to obtain. It is important to execute twists on both sides of the body so that the balance and alignment is obtained.
Taking note of these yoga poses will help you get along with yoga perfectly. Keep in mind that concentration is your main key if you want to be successful in doing these yoga poses.
Online Yoga CourseYoga Teacher TrainingAlways Smell Your Best
7 Important Tips for Yoga Success
By Joan Yankowitz
Yoga has been proven to relieve stress by using exercises that unify the mind, body, and spirit. If you are new to yoga, these seven tips will start you on the road to a more centered life.
1. Talk to your doctor and explain what type of yoga poses you intend to practice. Show your doctor pictures of the poses for illustration. Your doctor may rule out specific poses if you have high blood pressure, glaucoma, a history of retinal detachment, or heart disease. Make sure you follow your doctor’s recommendations.
2. Find a yoga class that best fits your abilities. Talk to prospective teachers, and decide whether of not you can handle a program before you sign up. It’s very important to take it one step at a time. Try a few beginner classes before you attempt more vigorous classes. Don’t move ahead too quickly. Allow your body to adjust to your exercises.
3. Listen to your body and be aware of your physical abilities. You don't want to hurt yourself. Make sure the instructor understands your level of experience and any limitations you may have. Don’t allow anyone to push you ahead too quickly. Remember, this is supposed to be fun and relaxing.
4. If you can’t find a class that meets your needs, you can always practice yoga at home. There are many books, programs, and tapes available to help you get started. Search for the best products on the Internet and read reviews. Talk to others for recommendations.
5. Why not try private lessons? You can book some one-on-one sessions with a teacher in your area. Most yoga instructors offer private classes or can help you design your own program. This is a good way to get started. You can always take group lessons or practice at home after you’ve had private lessons and learned the basics.
6. Find a yoga buddy. It’s nice to practice with someone and it will help reduce injuries. It’s also a great way to keep up your enthusiasm and interest.
7. Eat lightly before practice. Wait at least two hours after meals before yoga class or practice. An empty stomach is best, but don’t let yourself get too hungry to think. You won't be able to focus on the poses or enjoy yourself during the relaxation or meditation exercises.
Now it's time to grab your mat and a towel and get the most out of your yoga exercises.
Online Yoga CourseYoga Teacher TrainingAlways Smell Your Best
Yoga MatsBy
Marcus PetersonYoga mats are small carpets that are used by people practicing yoga. Yoga is a traditional Indian exercise form that uses body postures, breathing techniques and meditation for attaining a healthy body, mind and spirit. The practice of yoga is found to have several health benefits; hence, it is becoming an increasingly popular fitness workout method. Yoga calls for perfect relaxation of the body as well as the mind. This is the reason comfort is very important. Yoga does not require any complex machinery. All it requires is a mat on which to do the “asanas,” or postures.
A yoga mat is the only investment for yoga; in fact, it is an absolute necessity. Yoga mats are now available in several models, patterns, styles, fabrics and textures. Traditional mats were made of cotton or jute, but these days, many other materials are being used for yoga mats. The main aspects to be considered while buying a yoga mat are: the durability, the comfort, weight and ability to fold. A major essential element in a yoga mat is its ability to grip the floor so that the user does not slip or slide on the floor during the posture. Yoga mats are generally 4-5mm thick, since these mats can be stiff enough not to crease on the floor while being flexible enough to be rolled up, carried and washed. Yoga mats should also handle repeated washing. Some yoga mats these days are also non-toxic and eco-friendly. Other different kinds of mats are: sticky mats, travel mats, foldable mats, lightweight mats and others. These mats are available in plain colors or patterns.
New yoga mats are relatively slippery, and stiffer. To give them a “worn in” feel, try washing them a few times. Walking over the mat for some time may also help. There are a few tips for extending the life of the yoga mats. Though most yoga mats are machine washable, the use of strong detergents, tumble-drying and spin washing may spoil the mat. The mat can also be cleaned with a damp cloth. Do not fold wet mats - squeeze out the water by rolling the mat in a towel, and press.
The price of a yoga mat can start from $20, though there are cheaper mats available for as low as $10. Yoga mats can be bought at yoga-related stores. They can also be ordered online. There are many websites that provide information about yoga mats, where the mats can be compared and even ordered online.
Online Yoga CourseYoga Teacher TrainingAlways Smell Your Best
Yoga: How to Develop a Home PracticeBy Howard VanEs
Many people ask how to start a home yoga practice so here is some information to get you going. First I will review the basics and then discuss how often to practice and what to practice. Remember though, the only right practice is regular practice! Don’t let your desire for perfectionism get in your way. Just show up at your mat and practice. Yoga is a life-long journey – perhaps many lives!
Environment
The space should be quiet, and ideally used only for yoga. (Can be a section of any room)
Place a mat, blanket or towel on the floor.
The temperature should be moderate - not too cold and not too hot.
The room should have fresh air but not windy or cold.
Sunrise and sundown are desirable times for yoga (although any time works!)
Preparation
Wear light comfortable clothing.
A bath or shower before is good for limberness -wait at least 20 minutes after practicing before bathing)
In the morning wash, urinate and move the bowels before practice.
Practice before eating or wait two hours after a meal.
Physical Practice (asanas)
Do not practice if there is a fever or deep wounds. Consult a teacher if there is an illness.
Spend five to ten minutes warming up/stretching before beginning practice. Do not force your limbs into a difficult position. In time your body will open. We are after sensation not pain!
Beginners should hold each asana for 3-5 breaths. After about three months of regular practice this can be increased to 5 to 10 breaths.
Always inhale and exhale through the nostrils unless specified otherwise. Focus on making the breath slow and smooth.
At any time you need a rest come into child pose or shavasana (corpse pose) Finish asanas with shavasana for five to ten minutes.
How often to practice.The rule of thumb for how often to practice is simple: It is better to practice for short durations regularly than to practice once a week for a long time. In other words it is better to practice 4 times a week for forty-five minutes then to practice one day for two hours. With that being said some people get what they need from practicing just a couple of times each week while other practice five or six times a week. It varies from person to person. On average though you will get the most benefit from your practice with average of four sessions per week. The length of time of each session depends on your experience with yoga, time constraints, level of fitness, and motivation. A good idea is to have a journal to keep track of your practice with information such as date, how long you practiced, what you practiced, how you felt during and after your practice, what thoughts came to mind during practice, how you felt later in the day as well as the next day, which postures were challenging and which were felt good.
General framework for your session
Always begin your practice with easy movements and build towards the more difficult postures ending with a cool down. Imagine a bell curve: at the beginning of the bell curve is a moment of centering. As you move up the curve there are warm-ups, then opening postures which help to build heat/ flexibility/strength and at the top of the curve are the most challenging postures. Moving down the other side of the bell curve are cool down postures followed by Shavasana.
Here is a template that you can use to create your own practice session:
Theme or focus (more on this below):
Centering:
Warm-ups:
Opening postures
Challenging postures:
Cool down postures:
Shavasana:
Which postures to practice.
Sometimes it is fun to have a practice without any preconceived notion of what to do and just see what comes out. Sometime it is desirable to tune into your body and see what your body is asking for. Other times you’ll want to plan your session as indicated above. It is during these session that having theme will be helpful. Some classical themes include: backbends, forward bends, twists, balance postures, standing postures, seated postures, inversions, restorative postures, hip openers, shoulder openers, strength building postures, groin openers, hamstring openers, and postures that build energy. Linking postures together (vinyasa) is yet another way to create a practice. In the Iyengar system we focus on linking alignment cues from posture to posture. Of course you may have specific health reasons that you are working with for which it would be best to consult a qualified yoga teacher to help create a practice. I encourage you to be creative – come up with your own themes and see how it is. It has been said that in yoga you are both the scientist and the experiment!
Howard VanEs, M.A. has been studying and practicing yoga for over 13 years and is a certified yoga teacher teaching in the East Bay area of San Francisco. He is author of “Beginning Yoga: A Practice Manual”, co-creator of the audio CD “Shavasana / Deep Relaxation” and publisher of Yoga Health and Wellness newsletter.
Online Yoga CourseYoga Teacher TrainingAlways Smell Your Best
Yoga ClothingBy David Wells
Although yoga does not require wearing certain clothes, it is still important to wear your best and feel good during a session or practice. The yoga clothes that you should wear should make you feel comfortable and self-confidant.
Yoga clothing should be loose, stretchable and made of cotton so that it will breath. The movements in yoga session are quite hard and will likely cause you to perspire.
If you wear good yoga clothing you will not be distracted by any discomfort so you'll be able to better focus on your yoga asana.
Yoga clothing includes shorts, sweat shirts, leotards and tights. The type yoga clothing you want will depend upon your figure any your comfort level. If you wear stiff yoga clothing, you will not be able to move freely and it will adversely affect your concentration during practice.
If the weather is hot, you need to wear those clothes that do not cover much. You can wear shorts and tank tops so that sweat will not stick to you.
If you are doing yoga in a cold and air conditioned room, you can wear long sleeves or three-fourths so that it can cover some part of your body and not feel the cold. If you wear short yoga clothing, you will surely be frozen by the cold and not feel comfortable anymore.
Yoga clothing is particular with the type of yoga you are practicing. Bikram Yoga which is known as the “hot yoga”, of course wearing shorts is the most appropriate outfit. It allows air to pass through and keeps your skin breathable and comfortable because air can pass through which prevents irritation and distractions.
Your yoga clothes will depend upon your taste and style. If you are trendy, choose the yoga clothing that is multi-colored so that it reflects your individuality and uniqueness. If you are harmonious, choose the yoga clothing that goes with the nature or you can use color combination in your top and pants.
If you are a nature lover, choose yoga clothing that looks fresh or with flowers printed all over.
Keep in mind that choosing yoga clothing reflects your personality and the real you. Also, understand that you have to carry and handle yourself properly in order to gain confidence and
credibility. It’s okay to be conscious because it will affect your practice.
If you don’t like the clothes you are wearing today, you might not even perform well and your practice will all be a mess. Yoga clothing is worth the effort to keep up a high self esteem. So before going out or before going to your yoga class, look your self in the mirror first and check out your yoga clothing.
Online Yoga CourseYoga Teacher TrainingAlways Smell Your Best
3 Quick and Easy Pre-Yoga Stretching TechniquesBy
Richard MartinAll muscles tend to tighten up when idle, particularly the long muscles in your legs, back, and the sides of your body between your hips and your armpits. Sitting for a long time in the same position at a desk or bench will often stiffen neck or shoulder muscles. Such stiffness creates tension in the body and can even influence your state of mind. But the most common danger of stiff muscles is that sudden movement that may cause damage. The following are some popular stretchers:
Bend and Sway
With your feet apart and your hands on your hips, bend the upper body to the left; then bend back as far as you can go, then to the right, and then forward. bend to the left again and repeat. After several bends, reverse direction and do several more. You should feel the muscles stretching on both sides of your body. Clasping your hands behind your neck or above your head will increase the stretching benefit.
From the same starting position as above, sway, do not rotate, from one side to the other. Extending the arms high above the head will give you maximum benefit.
Wing FlapsTo loosen the shoulder muscles, stand with your elbows out and your fists together in front of you about neck high. Your forearms should be parallel to the floor. Slowly pull your fists apart, and bring your elbows back as far as they will go. Do several smooth repetitions. Raising or lowering the level of your arms will spread the stretch up and down your shoulders. Some other good stretchers include the bend, the groin stretch, the propeller, and the cobra.
Bend
Begin with your feet together and knees straight but relaxed. Bend slowly form the waist with your fingers pointing to your toes and your head bowed. When you have reached the farthest you can hold for 10 seconds. Then rise very slowly to a straight-up position. Repeat. If the muscles along the back of your legs are very tight, do not expect to touch your toes right away. Just make sure that those leg muscles get a good stretch, and you will enjoy daily improvements.
Variation 1: Bend slowly forward and clasp your hand hands behind your legs. Pull your body down slowly by bending your elbows out.
Variation 2: Clasp your hands behind your legs even lower than in variation 1. Pull your body down slowly.
For both variations, hold for 10 seconds.
Online Yoga CourseYoga Teacher TrainingAlways Smell Your Best
