Yoga: When Should You Consider a Private Lesson?
By Paul Jerard
Shouldn’t Yoga should be easy for everyone to understand? There are so many Yoga books, containing detailed, full color pictures and loaded with content.
At this time, it is easy to find audio books, DVD’s, and various video formats made by world famous Yoga teachers. The world of Yoga has changed from small classes, in a Yoga teacher’s home, to gymnasiums full of eager Yoga students.
This is a good thing - so who needs a private lesson when you can buy a Yoga video and learn from the masters? Learning Yoga should be a “piece of cake,” right? Wrong; as a matter of fact – Painfully wrong.
Yoga videos are great learning tools for “Yoga Teachers.” Sometimes, I use them at workshops for Yoga teacher interns, but we stop the film at certain points and cover intricate techniques. This gives a Yoga teacher, or an intern, a more complete understanding of the subject covered.
On more than one occasion, we have had a new Yoga student join because he or she was injured while practicing Hatha Yoga, with a video, at home. How is that possible? It is as simple as watching the television and cranking your neck to the side while practicing a Shoulder Stand (Sarvangasana ) or Plow (Halasana).
Why would someone do that? Someone who is new to Hatha Yoga, and has had no formal guidance from a Yoga instructor, does not know better. Hatha Yoga is a safe practice, if you develop a foundation of knowledge by coming to Yoga classes and learning from a competent Yoga teacher.
If there is no Yoga teacher in your nearby area, use a Yoga DVD or video. Please watch the Yoga practice at least one time, completely, so that when you physically participate, you do not injure yourself. You should take notes and develop a safe practice, based on the easiest postures you see.
When you start to develop a Hatha Yoga home practice, never force your body to do anything. Always stay in the “comfort zone” and play it safe. In your spare time, read about contraindications for Yoga postures. This will help you expand your knowledge of Yoga and stay safe.
If you do have a Yoga teacher nearby, and get injured because you did not visit a class, or set up a private lesson – Shame on you. Whenever, you take a private lesson with a Yoga teacher, ask questions. That is what you are paying for.
If you are new to Yoga, and have a health condition, it would be wise to inform your teacher. It would also be in your best interest to take a private Yoga session. In the case of pregnancy, you should seek out a certified Prenatal Yoga instructor, if approved by your physician.
© Copyright 2006 – Paul Jerard / Aura Publications
Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995.
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Kids Yoga: Stress Management Sessions for Children
By Paul Jerard
Let’s think about it: Being a kid these days is not what it used to be. If you grew up watching “Leave it to Beaver,” you cannot really relate to the current peer pressure, multi-tasking, sub-par education programs, and daily distractions that our children and grandchildren accept as part of daily life.
Family structure is not what it used to be either. Many children live in single parent households. This has become a painful fact of life for children to accept growing up without both of their parents. The family unit has changed and parents need practical solutions a lot more than criticism or a lecture.
Peer pressure in school is much more than just drugs, cigarettes, and alcohol. Children are harassed by their peers, over every issue, including the clothes they wear. These days, children are pressured into pretending they are rich or joining a gang. This causes children more stress, at an early age, than they need.
So, what is a caring parent to do? Kids Yoga is one answer. Yoga classes for children offer a positive refuge from life outside the Yoga studio. Just by stretching muscles, deep breathing, laughing, getting proper exercise, learning how to relax, meditating, and playing “Yoga games,” a child can be a kid again.
Kids Yoga allows a child to deal with daily stress. Each time a child enters a Yoga class for kids, he or she can “close the door” on negative feelings that stress overload brings. Children who attend Yoga classes have one common thread: Their parents care about their well being.
It is not easy for children to socialize with other “good kids,” at a time when physical education, recess, children’s programs, manners, and social skills are being placed “on the back burner.” Yet the structure of a Yoga class allows children to bond, socialize, learn, and improve their lives, with new life skills.
Yoga classes are usually non-competitive, but a parent can easily observe just to make sure. Competition is everywhere, but there is no need for it in Yoga or any form of Mind and Body health maintenance.
Lastly, Yoga has many benefits for both genders. Yoga is good for both boys and girls to learn. The physical skills and knowledge will carry over into other hobbies and sports. Most of today’s elite athletes learn Yoga for cross training purposes. An athlete, who is flexible, strong, and calm under fire, is a formidable opponent. This is the reason why so many of the world’s professional sports teams cross train their players and teach them Yoga.
© Copyright 2006 – Paul Jerard / Aura Publications
Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, Massachusetts. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995.
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Yoga for Health: Are You Stressing Out? Take Yoga Class
By Paul Jerard
Stress is actually the number one killer of humans on the planet. Stress is a factor and cause of more physical and mental diseases than most of us can imagine. If you have any disease or ailment, stress will make it worse. If you are getting "stressed out," it may bring on an ailment or disease.
Just look at what stress does to your blood pressure and heart. Cancer patients recover better when they are dealing with less stress. There are many reasons to worry, and none of us is without worry or stress. Too much stress can also cause an abrupt withdrawal from society and result in a possible depression.
Stress overload can cause job burn out, chronic fatigue, and nervous breakdowns. All of these conditions can result in long-term effects that can "sap" a person's life energy, focus, and motivation.
Unfortunately, stress can also be caused by the ego, too much attachment to outcome, greed, jealousy, and hate. This is mentioned within the Yoga Sutras, by Patanjali, which has remained a timeless guide to human insight. Sometimes, we create our own stress and are our own worst enemies.
So, what's the solution? Stress management programs are one answer. Have you ever noticed how many stress management techniques look like Yoga? To be honest, if something looks and sounds like Yoga; it's probably "Yoga in disguise."
I do not want to take away any credit, but Yoga is a 5,000 year old health maintenance system. You could call Yoga the "mother" of all health maintenance systems. Many of today's health maintenance systems are "off shoots" of Yoga.
Hatha Yoga teaches you to stretch and strengthen your tense muscles, breathe correctly, relax, meditate and much more. Regular Yoga practice will help you develop your focus and turn stress "on its head." As a result of Yoga practice, you will easily be able to handle life’s daily stress.
Whether the form of Yoga you practice is holding postures for a while, or flowing from one posture to the next, your body will be relieved of stress. Hatha Yoga sub-styles such as, Restorative Yoga and Iyengar Yoga, hold the Yoga Postures a bit longer than most.
The controlled breathing, practiced while holding a posture, enables the Yoga student to release stress, and walk away from a Yoga class feeling better than he or she did before the start of the class.
On the other hand, Hatha Yoga sub-styles that flow such as, Vinyasa Yoga, Power Yoga, and Ashtanga Yoga, have more movement, but the repetition of movement will also release stress from your body.
So, which is the best style for you? Most Yoga studios and wellness centers realize that students do not all "dance to the same beat."
These movement-based Yoga classes differ from a gentle Restorative Yoga style. Each Yoga style has its own flavor, but a prospective student should talk to a Yoga teacher prior to the particular class. This is the wisest course of action, when considering your own goals.
Yoga is not a complete cure for stress, but it does cause the opposite effects of stress. Most Yoga students do find themselves living a calmer, more relaxed, and healthier life style as a result of practicing Yoga on and off the mat. This is why so many doctors recommend Yoga to their patients.
© Copyright 2006 – Paul Jerard / Aura Publications
Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, Massachusetts. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995.
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Are You Worrying About Your Thunder Thighs?
By Hema Murty
You do not have to feel a victim of your thigh size. First, thigh size is determined by many factors such as femur bone size, quadriceps and hamstring muscle size and fat located on the quadriceps. These factors must be considered before embarking on a diagnosis of fitness level based on thigh size.
Second, it is important to remember that no fitness program can properly address just one aspect of your physical appearance. Third, a more wholesome way of addressing fitness is to understand that we are all an integration of body, mind and spirit. An integrated fitness program should address mental and spiritual or emotional health as well as the physical fitness aspect.
A personal trainer should give you a complimentary physical fitness appraisal to tell you what issues you should focus on. It is worth getting a personalized fitness program which will enable you to spend time more efficiently addressing your own fitness issues.
If you have large bone size, then this something you have to consider before preparing an image of your fitness level. A general conditioning program is what is necessary. A personal trainer could write up an appropriate program designed specifically for you.
If you have strong quadriceps muscles like a sprinter, then you may want to back off on quadriceps strength training. Instead, use lighter weights and higher repetitions to tone quadriceps muscles. In addition, include strengthening and stretching of your hamstring muscles to balance the quadriceps. Weak hamstrings are the source of many injuries and muscle aches and pains. A fifteen minute stretching program in the morning is a great way to fend off muscle injury. All stretching activity should be carried out after any resistance training (weight training) or cardiovascular exercise. Ask a yoga instructor about an at-home stretching program that is easy and fun.
If you have ruled out bone size and muscle size as contributing factors to your thigh size, then you need to assess the fat issue. At this point, investing in a proper cardiovascular and strength training program will take the fat off and keep it off with a maintenance plan. Remember to include a nutrition plan into your week. Low fat intake is key. It is important to seek the services of a certified personal trainer in order to obtain an efficient program in which your time invested is effective. Many people go to the gym and lift weights but few get the results they desire for the time invested. A certified personal trainer can devise a scheme which will enable you to see results in six weeks. For some people, a walking program is sufficient. For others, a higher level of activity would be mandatory, depending on their fitness level. A professional would be able to accurately assess what you would need.
Ultimately, you have to have good health as a goal. A waif-like look should never be the goal. We need to build strong bones and muscle and lower fat. A professional fitness trainer can show you how. Ensure your goals are always specific, measurable, accurate, realistic and timed (SMART). It is better to say to yourself, “In 6 weeks I will achieve better cardiovascular health by incorporating a walk into my week”, than to say “I will fit into a size 8 by next week”. Good health should always be priority number one!
A variety of personal interests and professional paths have led Hema to her current role as a personal trainer and yoga instructor with over 20 years experience. Hema is listed in Who’s Who in the World and is an author, lecturer and Can-Fit-Pro certified personal trainer who specializes in body-mind-spirit consulting and training women. Hema has helped many clients overcome issues in their lives using yoga and meditation.
For more information on how Hema can help you through yoga, contact Shanti Consulting today for a free consultation at http://www.getshanti.com and sign up for the free newsletter. For more information on meditation, please see http://www.getshanti.com
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The Benefits of Practicing Yoga
By NamSing Then
Whatever that can mean today, Yoga in plain language means opportunity or luck. For example, if you inherit a legacy totally in an unanticipated way, it is your yoga that brought it your way. It is quite a common word in its usage, meaning luck, in India. Sample this: ‘He had a bad yoga; he lost his business in the storm’.
Then, How Come It Came To Be Known As A Different Exercise Cult?
It is quite simple. The four manifestations of yoga, Bhakti Yoga, Karma Yoga, Raja Yoga, and Jnana Yoga, fundamentally preach different ways of attaining ‘salvation or moksha’ or the eternal freedom; freedom from deaths and lives; freedom from good and evil. Although there are deviations to all four main forms of yoga, there is a common thread binding them in an innocuous way. That it is the means of spiritual enlightenment. Taking a cue from here, another relatively later manifestation called as ‘Hatha Yoga’, preaches the same thing as the other four, considered by ordinary people as difficult to practice, but emphasizes more on physical health.
Hinduism has a lot of literatures and treatises written on all four forms plus the Hatha Yoga.
Patanjali, one prominent of them, is credited as being the proponent of yogasanas as yoga is known popularly today. The word yogasana is a conjugate word of yoga and asana. Yogasana combines the benefits of physical postures, in a scientific sequence, performed under extreme concentration on controlling the mind and breath, for physical benefits.
Yoga and Exercises
Yoga is a popular short word for yogasana after it reached west. Yoga is practiced after proper coaching like any other exercising method. Each step in any posture is defined and regulated to precision. When yoga is practiced, practitioners chant mantras which help practitioners hold the postures’ steps till the mantra ends. The steps can also be followed by chanting simple ‘OM’.
OM is believed to be the first sound the human being heard from the Creator. To chant OM, one needs to relax the mind beforehand and slowly chant for a length of time, which is entirely decided by the chanter to his or her entire comfort, which does not strain the lungs. The longest effortless single breath chant is the naturally needed length of OM. Change your yogasana step at the end of each OM and proceed further till end.
What we discussed is the simplest class of yoga. Breath control is equally important for yoga to benefit you in any way. Pranayama, which regulates the oxygen supplies to our blood, must be associated with yoga practice.
NamSing Then is a regular article contributor on many topics. Be sure to visit his other websites Hatha Yoga, Fitness and One Stop Information
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Universal Principles of Yoga: Forgiveness
By Paul Jerard
Yogic philosophy has many components, and similarities, to classical western philosophy - yet Yoga still remains somewhat of a mystery. Is Yoga a threat to any of today’s Western religions or is it a compliment? Let’s take a close look at the component of forgiveness and see how the teachings of Yoga will improve your life for the best, regardless of your religion.
Why is it so hard for people to forgive themselves or others? It is easier today than it has ever been for people to shut off the outside world and play with “electronic toys.” Why should today’s children try to develop social skills or bonds with their peers? They have all they need, or do they have everything?
Due to consumerism, today’s children are bored by all the toys, but they are stimulated by action with each other. Children, who sit in front of the television, often complain about boredom. When they play real games, go to a Yoga class, or participate in dance, music, or a sport, you see healthy and vibrant children.
The consumption of electronic gadgets has led adults and children to think about: “me, myself, and I,” more than ever. In this social climate, why should anyone forgive? Why should adults or children take a Yoga class, when there are so many more toys to play with?
Intolerance is a natural part of humanity, but consumerism has led to a self-centered path, where the world is wrong and I am right. It is easy to see how fundamentalism can weave its way into this social climate. Why forgive when you can get revenge? Why talk when you can sue?
This is why Yoga can help heal today’s world. Yoga teaches us about the law of Karma. Today, we may say, “What goes around comes around,” but “what we sow, we shall reap,” is a scarier thought. Karma is the law of cause and effect.
You can see the path humankind is on, but what can you do about it? It starts with each of us. Open your heart and bond with your children. Make time for family and friends. Shut the electronics off and work on your spiritual, mental, and physical health. Yoga is about good health in many different aspects.
We live in an electronic world, but we know it is not entirely healthy. We cannot run and hide from electronics, consumerism, and materialism when we are surrounded by it, but we can make wiser choices about our free time.
Yoga offers adults and children insight. This allows all of us to better ourselves and put past mistakes behind. We all make mistakes because we are human.
Forgiveness allows us to leave hate behind and spend our energy on more constructive pursuits, such as enjoying time with our friends or family.
This is just one more reason why the universal principles of Yoga pose no threat to any religion. Buddhists, Christians, Hindus, Jews, and Moslems are taught the same, or similar, moral codes. We have to forgive each other and learn to live in peace.
© Copyright 2006 – Paul Jerard / Aura Publications
Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995.
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Learn Basic Yoga - Simplicity Is The Key
By Tim James
Have you been unable to think properly? Have you been so stressed lately? Are you person that would be easily pressured? These are some of the questions by some persons who do not have time to rest and relax. The answer to your problems could be to learn basic yoga.
If you have the attitude to always cram in every activity you do, there is a tendency that it would result disastrously. Meditation is the best way to overcome these problems (stressed, pressured). Expert says that the best effective way in meditating is when doing yoga.
What is yoga?
Yoga has been a spiritual practice in India. There are four main kinds of yoga, which are Raja Yoga, Jhana Yoga, Bhakti Yoga, and Karma Yoga. However, in this article, you should be able to learn the basics of yoga.
Let us focus the fundamentals of yoga. The four steps are breathing, meditation, posture and relaxation. The basic objective of yoga is to free your mind from problems and worries. When doing this, you are actually releasing any intensions such as stressed at work or even your worries from the past.
The popular yoga meditation is done when sitting cross-legged with your straight back. Relax your hands, place your palm face up above your legs. It is important to breathe deeply while closing your eyes. Relax your muscles, particularly your jaw. Then unconsciously, you will be feeling better and relax.
Expert says that is better if you would attend yoga class at least twice a week to properly learn basic yoga. However, this may not work for you because of your busy schedule. Therefore, it will be very helpful if you would know the basics of yoga.
Now, start practicing to learn basic yoga meditation because this will help you bring closer to a stress free life. Now take a deep breathe and get started on your journey to stress free city.
Why not sign up for a FREE Brand New 5 Part Ecourse that will get you started here at Learn Basic Yoga. If you are considering trying yoga this is a great way to start. You will begin to feel the benefits from day 1.
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Kids Yoga: A Solution to Global Obesity in Children
By Paul Jerard
Two topics that most people are tired of hearing about are obesity and childhood obesity. The problem is we will not find solutions for these problems if we “bury our heads in the sand.” Kids Yoga is a viable solution to obesity in children, but this requires schools and parents to take action now.
Obesity has crept up on all age groups quickly; children in some countries need to change their lifestyles immediately. If not, there will be serious health repercussions that will shake our health systems and fragile economies.
How did massive numbers of obesity get here? How can less physical activity in children be acceptable? How could Kids Yoga be a solution?
Parents today have less buying power than our parents had. Many children are shifted from school to day care, while both parents are working extra hours to support the family. Many of today’s meals are composed of processed foods -whether they are store-bought, or bought for takeout, from a restaurant.
Physical education has suffered serious cutbacks since the “Cold War” ended. Back in the 1970’s, and before, children ran and played outside more often.
The Yoga lifestyle helps parents and children manage diet in a very busy and stressful world. If you are conscious of it, there are wiser food choices, even from restaurants. When children practice Yoga, they become much more aware of their diet, posture, activities, and daily exercise routine.
Educators, doctors, Yoga teachers, and parents cannot afford to wait until the next study on childhood obesity is completed to take action. Children are bigger than ever, due to inactivity and a high fat / carbohydrate diet. Large numbers of big children will become even bigger adults, who are at risk of heart disease, high blood pressure, diabetes, various forms of cancer, and much more.
Therefore, educators, doctors, Yoga teachers, and parents must be proactive. Do not expect grant money, government assistance, or any help from “big brother.” Look at the reaction to global warming by the world’s governments and you see how long it takes to get a reaction.
For parents with school-aged children, there has never been a better time for them to attend Yoga classes. Children consider Yoga an extension of other games and exercises they would normally do. Children will naturally jump, roll on the ground, run, and spin around, in the course of playing with their friends.
With proper supervision from a certified Yoga teacher, children learn what they can and cannot do. Kids Yoga classes teach safe Hatha Yoga techniques for flexibility, strength and muscle tone.
If a child is obese, parents should not expect instant miracles with weight loss, and parents would do well to learn the practice of Hatha Yoga. In this way, parents and children will both be aware of proper dieting and a much healthier lifestyle.
© Copyright 2006 – Paul Jerard / Aura Publications
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.
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Kids Yoga: Enhanced Goal Setting Techniques
By Paul Jerard
Have you ever noticed what a monumental task goal setting is for anyone? Some adults have no goals at all. So, why should we expect children to constructively set goals, in the age of attention disorders?
Parents know that children need the best possible “head start” in the extremely competitive world of academics, athletics, and later on, in business. Hatha Yoga classes, for children, offers them a chance to set their own goals, without a strict measurement of success.
Children do not have to worry about making the “next cut” in their Yoga class. There is no worry about reaching the next level, but every child wants to perform better in his or her next Yoga class. A little competitive drive is healthy for all of us, and children are naturally competitive by nature.
Keeping the above points in mind, Yoga teachers should design classes for children that contain “Yoga Games.” Sure - parents are paying for Yoga classes, but how do you capture a child’s imagination for 45 minutes?
Firstly, explain to parents what they should expect to see in a typical Kids Yoga class. If you are working with 45 minutes, you can easily split the class into three - fifteen minute segments. You could start with warm-ups, Sun Salutations, Vinyasa flow, or a standing sequence of Yoga postures.
Then, you could introduce a Yoga game. Games create a little friendly competition and, eventually, goal setting skills start to “take root.”
Yoga card decks are good tools for children to learn postures. You could have them each randomly draw a card and perform the particular posture from the card deck. This is just one of many games that children will enjoy.
Kundalini Yoga is quite active; and although it is not a game, a Kundalini Yoga segment will change the pace of your class. This change of pace is what you need to capture a child’s imagination.
Finally, have them work off the floor - performing seated Yoga postures, table postures, other postures off the knees, prone postures, and finally, supine postures. At this point, children will look forward to meditation or relaxation.
This is just one example of a way to arrange your lesson plan for children who attend Yoga classes. Children of various age groups will look at Yoga class differently. As a general guideline, children who are four to seven years of age should work well together.
Older children from eight to twelve years of age will not be entertained by the behavior of younger children. Young teens will tend to be very serious, so they should also eventually have their own time, if Kids Yoga classes are full.
Lastly, do not run Yoga classes much longer than an academic class in elementary school. Forty-five minutes to an hour is fine, but after that, you will lose the attention of your youngest Yoga students.
© Copyright 2006 – Paul Jerard / Aura Publications
Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995.
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Yoga for Busy People - Yoga Exercises
By Gemma Dayanan
Yoga is actually a way of life not just let’s do an hour here and there. Busy People probably need yoga more than others to de-stress and get that feeling of total relaxation. You want to practice yoga everyday and have the benefits of doing regular sessions but you are just too busy. Most of us are lucky if we can fit in a couple of sessions every week. Look for ways to practice yoga as you go through your regular daily routine and you will see the benefits in many situations.
How to add yoga to your daily schedule? You can’t just start doing yoga asana in the middle of the office. You can take other aspects of yoga and use them throughout your day. Practice awareness of your surroundings it easier said then done but once you get the hang of it you will notice that you are more aware of what is happening around you. You will enjoy life more and your senses will bring you closer to everyday occurrences that you may not have noticed before. A walk down the street while practicing awareness will show you the beauty of nature and give you peace and a calmness that will make your day more enjoyable.
By being in tune with your surroundings, you will be in control and that control will be conveyed by the language you use with people. When you are in a business meeting and you are in complete awareness of your environment you will be able to give very helpful input. Know what is happening in your body and be aware of your mental state. Do you need numerous cups of coffee with sugar to get through your day then transform your diet or get more sleep or both.
Another yoga technique to practice is .correct breathing. You can not be alert if you are not breathing properly throughout the day. Every cell in your body needs oxygen to function correctly and be in optimum health, do not deprive yourself of this energy source. Take time to breathe deeply. Take slow, deep breaths that fill your diaphragm with the needed oxygen.
Exhale until your lungs are empty, that helps get rid of toxins in your system. When you are breathing correctly, your body will automatically relax. Your neck loosens up and your shoulders relax. Do this simple exercise, inhale deeply as you count slowly to 3-4, hold it for the same count, and then exhale to that count. You will find you have more vigor and after a while, this healthy breathing will be automatic with you.
Everyone can benefit from these simple suggestions. Insert them a fewtimes into your daily routine while sitting at your desk or walking down the street or cooking in the kitchen and you notice the change in your body, mind and spirit.
Gem is a regular contributor of yoga exercises see more at her yoga blog. http://yoga-exercises.blogspot.com
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Feeling Run Down? Need To Have Some Fun? Try Yoga, Of Any Type
By Peter Crump
Although Yoga is extremely well known as a health and relaxation and entertaining discipline, it is not so well known that there are quite a number of different types of Yoga. And for anyone considering taking up Yoga it is important to understand these different Yoga types. All Yoga styles will work well as a general health and fitness discipline, but you may want to investigate the different disciplines of Yoga if you are intending to be more involved in your Yoga.
So before taking your first Yoga class find out a bit about what style of Yoga it teaches. There are in fact many different styles, some similar to others, but there are not so many well known and fashionable styles of Yoga.
Bikram Yoga, or what is known as Hot Yoga, in certainly a well known and modern style of Yoga, and popular now. It is a style of Yoga developed by Bikram Choudhury and has some detractors. As Yoga involves various routines and body postures, and this style is no different in that respect. There are a series of 26 poses in the normal Bikram Yoga routine. They are performed in an extremely hot room and this is thought to improve the relaxation effect of the routines and to help cleanse the body.
Another very popular style of Yoga is Hatha Yoga. This is one of the most likely forms of Yoga that you will come across if you are looking for Yoga classes. It includes many of the basic Yoga poses which are used in many of the Yoga styles. These are performed in an extremely slow way, and this style is therefore not extremely strenuous. Hatha is therefore a good Yoga style for those who are new to Yoga, or for those who are less flexible.
Another extremely well known form of Yoga is Vinyasa Yoga. This is also one of the most likely forms of Yoga that would be offered by the more common Yoga classes. It is a style founded on a series of stretches known as the Sun Salutations. As with many Yoga styles it incorporates and emphasis the importance of controlled breathing and adherents attempt to synchronise their breathing with each of the movements. It can be faster than Hatha Yoga and often requires a more advanced degree of fitness and flexibility than Hatha Yoga.
There are many other forms of Yoga, however if you are a Yoga beginner then these are some of the most common forms that you will encounter if you are looking for Yoga classes.
Whatever style you ultimately choose, Yoga is a discipline that has many advantages to your physical and mental health. It is fun and satisfying, and if you are considering taking up Yoga you will not be disappointed. Give it a go.
To find out more about Yoga visit Peter's Website The Good Yoga Guide at http://www.goodyogaguide.com/ and find out about Yoga Health Benefits and more including Yoga resources
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Kids Yoga: Dealing with Anger Management
By Paul Jerard
How can Yoga help children deal with anger issues? What solutions can Kids Yoga offer to parents and emotional children? Let’s take a look at some solutions that your local Yoga teacher will have to offer in a Kids Yoga class.
Children learn, at a very young age, that anger and tantrums can help them get their way.
Parents naturally want to give a child the best of everything, but what was “cute” at two years of age, may no longer be acceptable behavior for a child who is five years of age.
The foundation of a child’s personality is created in the first seven years. Parents are looking for constructive activities for children, but where do they start? Kids Yoga offers children a chance to develop strength, flexibility, endurance, and to enjoy the companionship of other children, without a competitive mind-set that can cause aggression.
Controlling aggression, by attending Yoga classes for kids, carries over into the competitive aspects of life. We know that our children are going to face athletic and academic competition. Children are naturally competitive, and they want to win every time. This is a basic component of human nature, but we also know that our children will not always win every contest.
Yoga is the perfect outlet for children. For those who consider Yoga a “feminine activity,” consider this: The National Football League teams have Yoga teachers train their players, and they teach “Yoga.” Why? Have you ever noticed that football players are faster, bigger, more flexible, and more coordinated than they used to be? I can remember when a guy, over 300 pounds of body weight, was slow. It’s all about the cross-training and professional teams in all sports, incorporate Yoga to avoid injuring their multi-million dollar athletes.
In the West, it is often forgotten that Indian males practiced Yoga for thousands of years. Many were from the Kshatriya caste. This was the Indian warrior caste and the people who turned back Alexander the Great. The Indians are a deeply spiritual people, but they have a proud history of military prowess. Do not forget about the Gurkas.
Lastly, most of the Asian martial arts can trace their ancestry back to the Shaolin temple. The Shaolin monks credited an Indian sage by the name of Bodhidharma for passing on his knowledge of health maintenance. We do not know the exact specifics of what Bodhidharma taught, but you can be guaranteed a good part of it was Yoga. It is said Bodhidharma was from royalty, a Brahman at birth, studied under Buddha, and became a member of the Kshatriya caste.
History has many “twists and turns,” but the fact is - Yoga can make the weak strong and flexible. Kids Yoga enhances athletic performance, and it takes fortitude to be consistent in Yoga practice.
Yoga for children is an activity with many rewards, including anger management.
© Copyright 2006 – Paul Jerard / Aura Publications
Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995.
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Yoga and Mental Self-Reconciliation
By Paul Jerard
Many of us need time to “find ourselves,” and some of us never do. How can Yoga help a “lost soul?” Can Yoga really be a guide to better mental health? Where do you start to “pick up the pieces” and practice Yoga for self-reconciliation?
Judging by the number of social workers, psychiatrists, psychologists, and counselors, who take Yoga teacher certification courses, the public at large is dealing with the mental healing aspects of Yoga already. Yoga offers a chemical free form of relief for mental anguish and is a reliable alternative therapy.
This is not to claim that Yoga is going to be a miracle cure for depression, but Yoga practice has no harmful side effects when practiced safely. This is why you should choose a Yoga teacher carefully.
Your Yoga teacher is a knowledgeable guide to many avenues of health. A Yoga teacher is not just another exercise instructor, but someone who has in depth knowledge of holistic health.
What about mental and spiritual health? How can you learn about this aspect of Yoga? Many Yoga studios do not have classes for this need. This is why you have to shop around, and you may only be able to get private sessions for this type of Yoga training or Yoga therapy.
Why is this type of Yoga so hard to find? Yoga has been introduced on a massive scale to cultures who measure everything for results, pounds, inches, and calories. This mind-set has made Power Yoga and Hot Yoga popular, even when middle-aged and inactive students should be more cautious.
How do you calculate mental or spiritual health? The truth is - these two aspects of heath are just as important as physical health. It is easy to spot a person who has a severe mental illness, but you would be “hard pressed” to notice milder forms. Yoga can be an aid to many of the mild forms of mental illness and attention disorders that affect our society today.
At some point in life, we may all feel a little down, but severe depression is a serious condition and can lead to many other mental and physical problems. Depression can also lead to premature death.
Therefore, if you are feeling chronic depression, seek out a professional counselor, doctor, psychiatrist, or psychologist. Friends and family will help, but only you know how much pain you really feel. One last thought: Pain cannot be calculated by using a measuring tape.
© Copyright 2006 – Paul Jerard / Aura Publications
Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995.
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Yoga and Spiritual Self-Reconciliation
By Paul Jerard
Yoga is a broad term, but it has many styles that are encompassed within this health maintenance system. Most forms of Yoga address physical, mental, and spiritual health - while some are a little strong in one area, but might be a bit lacking somewhere else.
One example would be Hatha Yoga and its many popular sub-styles. When Yoga traveled outside India, it evolved into non-Hindu cultures who chose to keep the spiritual aspect out of Yoga classes. Yoga is not a religion, but Hindu principles do exist within some Yoga studios.
For example: Yama and Niyama are Hindu principles, but many of us would recognize them as universal principles within all religions. We are all familiar with not stealing, lying, or killing each other. However, some Hindu concepts, such as having multi-Gods did not mix well with Christians, Moslems, Jews, or Buddhists.
Many of these cultures focused on the physical aspects and continued to take care of their spiritual health in their church, mosque, temple, or shrine. This is fine, but technology and materialism have started to destroy the family unit.
When families are not unified, religion is often cast aside. This is not always the rule, but when you go to a local church, mosque, temple, or shrine; make a mental note of how many young families you see. If you see a crowd that is well mixed in age groups - this is a spiritually healthy congregation.
However, if you rarely see any young people, this is a problem. Consider the state of spiritual health within this age group. Now, consider that Yoga is a viable solution for a lack of spiritual health, regardless of the religion practiced. Yoga allows the practitioner to open his or her awareness of spiritual health.
Now, maybe you are concerned that a Yoga teacher, who guides students toward spiritual awareness, might try to convert you to his or her religion. Here is the solution: If you want spiritual health from Yoga - find a Yoga teacher who practices the same religion you do.
Lastly, attend your local church, mosque, temple, or shrine. Seek spiritual guidance from a priest, rabbi, mullah, monk, or minister, in the religion you are comfortable with. You do not have to convert to anything. The answers to spiritual guidance, health, and enlightenment are within your religion.
The sooner we all realize that peaceful co-existence, and tolerance, will bring about world peace, the better. These are the universal principles of Yoga, and they do not conflict with any religion.
© Copyright 2006 – Paul Jerard / Aura Publications
Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995.
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Yoga And Its Importance
By Paul MacIver
Yoga is a traditional system of healing for the mind and body. It means union. It is a popular belief that yoga can cleanse your body of toxins and improve muscle tone, as well as help in blood circulation. Yoga was first originated in India, where it still remains a living tradition and is followed as a means to enlightenment. This spiritual practice has been evolving for more than 5,000 years now. In yoga there are many spiritual and physical exercises that are practiced to improve ones health and well being. It is very beneficial for people suffering from anxiety, arthritis, headache, migraine, multiple sclerosis, osteoporosis, pregnancy, rheumatoid arthritis, and much more.
Healthy body and happiness:
It is a popular saying that a sound mind could lead to a healthy body. Everybody has the right to be happy. Happiness and peace comes from within. It depends on your thinking and also on your body. Your body's health and your mind are directly related. Only if you have a healthy body will you be free from any physical pain, and your mind will not be disturbed. Without good health you cannot be completely at peace. In yoga various types of meditation are taught, and you are made to concentrate on your inner self. It helps to focus on positive thinking and push all the negative thoughts away. Every disease and sickness is considered nothing more than an imbalance in the natural harmony of the body and mind. Restoring this balance leads to true healing.
Yoga has become very popular worldwide. People are seeking for it, as they realize the importance of self-contentment and inner peace. Be it work pressure or health problems, yoga can help you see through it. Following yoga postures, breathing exercises and meditation can relieve you from all pains and troubles. Yoga can also help you to lose weight. It lets you tune in, chill out, and shape up, all at the same time.
Health benefits of Yoga:
Yoga is said to be beneficial for healing many problems. Some of the benefits of yoga are:
• Helps to control anxiety• Reduces stress• Improves arthritis, back pain, and osteoporosis• Relieves asthma• Controls blood pressure, diabetes and epilepsy• Combats chronic fatigue and depression• Cures headaches, heart disease and multiple sclerosis• Improves concentration and creativity• Improves blood circulation• Lowers fat• Creates a sense of well being and calm
Risks:
It is very important to practice yoga under the supervision of an experienced and well-trained trainer; otherwise doing wrong exercises can sometimes worsen your problem and lead to complications. The best time to do yoga is said to be in the morning. Pregnant ladies can also do yoga, as it helps in easy delivery and helps lose weight post pregnancy.
Reach your goals:
Yoga means to unify all forms of life. It has a holistic approach to all aspects of life - physical, mental and spiritual life. Each person is considered a unique combination of body, mind and soul. It teaches the importance of maintaining harmony between the mind and the body. One can achieve happiness, contentment, liberation and enlightenment from the union with the divine consciousness known as Brahman, or with Atman, the transcendent Self. With yoga, one can achieve these goals.
Paul MacIver is a contributing author for Information Spring - Visit Guide To Yoga where you can read more about yoga, yoga mats, yoga wear, and yoga equipment.
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What Do I Need To Know About Yoga?
By Peter Crump
Just about everyone knows about Yoga, but not so many know what it is and where it comes from. Yoga is an extremely ancient art or discipline, and has many branches.
It is believed that yoga originated some 2000 or 3000 years ago or earlier. It is thought that the first recording of the practices of yoga were by an Indian sage called Patanjali, who recorded the practice of yoga into the first yoga book, called the Yoga Sutra.
This book is guide for the practice of yoga in general, and is a collection of 195 statements that outline the discipline. It details the 8 limbs of yoga. It is intended that the practitioner follow the 8 limbs to reach a spiritual enlightenment.
This spiritual enlightenment is called samadhi.
This is, or was, the goal of yoga. It is now quite common for yoga to be practiced for it's health giving benefits as much as it's spiritual benefits. There is much evidence to suggest that the practice of yoga has a wide range of health benefits, both mental and physical.
The 8 limbs of yoga go together to form the entire discipline, however it is common now for people practicing yoga to follow the third limb called asana. This is the physical discipline which is the practice of the physical postures which were originally designed to purify the body. It was intended that this be undertaken to provide the physical endurance for meditation, which was one of the major paths to enlightenment.
Yoga as it is commonly practiced is a little like some of the stretching exercises we see. But it is much more than that.
Certainly there are the physical movements, or postures, but yoga is designed to combine these to connect the body and the mind by breathing control combined with the postures practiced.
This helps the practitioner direct attention inward and make it easier to engage in meditation or the focussing of attention to our thought patterns. This cultivates a mental awareness and an expansion of the mind.
Overall yoga is a discipline designed for physical and spiritual growth, the one fostering the other.
It is not a religion, but more a philosophy, and it is not intended that practitioners follow any one guru or another. Modern yoga spends much of it's focus on the physical aspects of yoga, and the health benefits which follow from it's practice.
Whether you are brand new to yoga or an experienced yoga practitioner you can always become involved, or more involved, and there is always more to learn. It is fun, relaxing and great for your body and mind. You don't need to be involved in a quest for spiritual enlightenment, just keen to learn a new discipline for your life that may have an extremely positive effect.
To find out more about Yoga visit Peter's Website The Good Yoga Guide at http://www.goodyogaguide.com/ and find out about Yoga Health Benefits and more including Yoga resources
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What Should Your FIRST Yoga Exercise Be?
By Erik Carter
Yoga has hundreds of poses (or asanas). Some are for balance, some are for flexibility, some are for strength, and some are for focus. But if you are just starting out, is there one asana that you can practice for a while, to see if yoga is for you?
The Sun Salutation is actually a series of asanas, but it provides an excellent introduction to yoga and is a terrific full-body workout. I use it to get back into yoga if I have not practiced for a while. I also use it as a warm-up for exercising. It stretches all your muscles, adds an element of balancing and breathing, and gets the blood flowing.
Here is a quick overview of the Sun Salutation. This article is not long enough to give detailed descriptions of the poses. However, a good introductory text to yoga should have descriptions and usually photos or drawings of the postures.
Start by standing straight up, with feet together, hands together in a prayer-like pose on your chest. Raise your hands straight up and back over your head, bending backwards as your hands arc backwards. Bring your hands forward, arcing over your head, until you are touching your toes. Your legs should still be as straight as possible, and your forehead should be close to your knees.
Place your palms on the floor on the outside of your feet, bend your legs, and push one leg back as far as possible. Your back will naturally arch, but you should raise your chin as much as possible, for maximum arch. Push your forward foot back and set it aside your rear foot, at the same time raising your rear end as high as possible and keeping your hands in place.
Bring your chest down to the floor, between your hands, and continue moving it forward and up. At the same time, pull your rear end down. Your arms will naturally bend as your chest approaches the floor, and will naturally extend as your chest is pushed up and out. Reverse this move, so that your chest is dragged back across the floor and back up. Again, your arms will naturally bend and extend as your chest moves along its arc. Push your read end up again as high as possible. You are back in the position described in the last paragraph.
Remember the leg you pushed BACK, 2 paragraphs ago? Bring the OTHER leg forward, bending the knee, and place the foot between your hands. Your back will naturally bend. Your arms will bend slightly as your leg comes forward, and will extend when the leg reaches its destination.
Bring your rear foot forward, and place it beside your front foot. Your hands are outside your feet. Slowly, standup. Stand up slowly, with your hands again pressed together. Bring your hands over your head, and back, in a smooth arc, bending your back. Bring your hands forward, and return to a standing posture, with your hands in front of you.
The Sun Salutation is a series of arcs in your back that switch back and forth. For example, the first arc is the initial pose, when you bend backwards when you bring your hands over your head and back. The second arc is when your hands are on either side of your feet, and your forehead is near your knees. The arcs switch between arced backwards and arced frontward.
The Sun Salutation stretches all the muscles in the body, especially the back. It also helps with your breathing and balance. This is a great exercise to do before you exercise, or before you begin something that requires long concentration (like the taking the SATs). It should be performed several times, such as 5 or 10, when you do it. You also get an excellent introduction to many postures of yoga, as well as learning to feel the rhythm of yoga.
If this article does not sufficiently describe how to perform the asana, please obtain an introductory text on yoga with pictures or drawings of the asanas and how to perform them.
ERIK CARTER maintains the FITNESS Portal (http://fitnessportal.bravehost.com), focused on making fitness seamless with your life, and "Aggressive Pleadings For The Non-Custodial Father" (http://dadpleadings.bravehost.com), for fathers who want to RAISE their kids, not just visit them.
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Kids Yoga: A Solution to Global Obesity in Children
By Paul Jerard
Two topics that most people are tired of hearing about are obesity and childhood obesity. The problem is we will not find solutions for these problems if we “bury our heads in the sand.” Kids Yoga is a viable solution to obesity in children, but this requires schools and parents to take action now.
Obesity has crept up on all age groups quickly; children in some countries need to change their lifestyles immediately. If not, there will be serious health repercussions that will shake our health systems and fragile economies.
How did massive numbers of obesity get here? How can less physical activity in children be acceptable? How could Kids Yoga be a solution?
Parents today have less buying power than our parents had. Many children are shifted from school to day care, while both parents are working extra hours to support the family. Many of today’s meals are composed of processed foods -whether they are store-bought, or bought for takeout, from a restaurant.
Physical education has suffered serious cutbacks since the “Cold War” ended. Back in the 1970’s, and before, children ran and played outside more often.
The Yoga lifestyle helps parents and children manage diet in a very busy and stressful world. If you are conscious of it, there are wiser food choices, even from restaurants. When children practice Yoga, they become much more aware of their diet, posture, activities, and daily exercise routine.
Educators, doctors, Yoga teachers, and parents cannot afford to wait until the next study on childhood obesity is completed to take action. Children are bigger than ever, due to inactivity and a high fat / carbohydrate diet. Large numbers of big children will become even bigger adults, who are at risk of heart disease, high blood pressure, diabetes, various forms of cancer, and much more.
Therefore, educators, doctors, Yoga teachers, and parents must be proactive. Do not expect grant money, government assistance, or any help from “big brother.” Look at the reaction to global warming by the world’s governments and you see how long it takes to get a reaction.
For parents with school-aged children, there has never been a better time for them to attend Yoga classes. Children consider Yoga an extension of other games and exercises they would normally do. Children will naturally jump, roll on the ground, run, and spin around, in the course of playing with their friends.
With proper supervision from a certified Yoga teacher, children learn what they can and cannot do. Kids Yoga classes teach safe Hatha Yoga techniques for flexibility, strength and muscle tone.
If a child is obese, parents should not expect instant miracles with weight loss, and parents would do well to learn the practice of Hatha Yoga. In this way, parents and children will both be aware of proper dieting and a much healthier lifestyle.
© Copyright 2006 – Paul Jerard / Aura Publications
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.
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Teaching Hatha Yoga: Should a Yoga Teacher be a Vegetarian?
By Paul Jerard
There are many beliefs and myths about what one should do to become a Yoga teacher. Some Yoga teacher organizations do make official statements in regard to Yoga teacher ethics; and diet is included, sometimes.
However, if you teach Yoga, should you be a vegan? Are dairy foods and eggs okay? What about goats, chicken, or fish? Yes, some Yoga teachers do eat goat, but not beef. Some people still claim that fish feel no pain, but I never heard that from a Yogi. Are you confused? What is right and what is wrong?
Firstly, let’s step back a second. What you were taught about your religion and diet should be followed. This is for your spiritual health. You will feel more at ease, and you can live with it. Maybe Yoga teachers, and the world, could be a little more conscious of meat consumption and its consequences.
Due to the cultures people are raised in, they are used to the taste of a particular meat. An example of this is the global beef consumption. The Japanese had been used to eating whale meat. There are cultures that have acquired the taste of dogs and cats. Luckily, cannibalism has been outlawed worldwide.
Most of us are in agreement that our forests should be preserved. The forests serve as a filtering system for all of the fossil fuels we expel into the atmosphere.
Global warming may not be the only problem, if the last human on earth is gasping for oxygen. Removing any more forests, to make room for cattle to graze, is a slow form of global suicide. This only makes environmental sense.
Health problems, due to meat consumption, will require a book. If a person consumes any kind of meat, it should be in moderation. Obviously, there are better choices to eat than others, when considering cholesterol, cancer, and parasites.
Most of us have heard of Mad Cow, salmonella, E. coli, and campylobacter. With fish consumption, mercury is always a factor. Fish is an excellent source of Omega-3 fats, but consumption should be limited when you consider mercury. Pregnant women should get a professional opinion about any fish consumption.
For the record, flax seed oil is also a good source of Omega-3 fats. Therefore, we do not have to eat fish for Omega-3 fats. When you eat meat, you are always gambling that nothing will happen. This is life - and life is a gamble – however, let me approach one last point.
Is eating any kind of an animal humane - when we do not have to eat them? Does any one of us really think that animals feel no pain? In the past, I have heard people state than animals have no soul. Throughout history, some people made the same claims about slaves. Will our opinions of animals evolve over time?
In summary, Yoga instructors are teaching an holistic method of health for maintenance of mind, body, and spirit. When you teach Yoga, awareness is instilled within you and your students.
At the very least, global meat consumption should be cut back. This is in the best interest of human survival, and all life on this earth. Yoga teachers should be examples of holistic health and high moral standards.
© Copyright 2006 – Paul Jerard / Aura Publications
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. To receive a Free e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html
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What Else Should a Hatha Yoga Teacher Know about Pranayama?
By Paul Jerard
Since Yama literally means “control,” you could say that Pranayama is control of “vital energy.” When teaching Yoga classes, the four stages of Pranayama should be thoroughly explained. If you think in terms of a pendulum, it is much similar to the four stages of Pranayama. The pendulum moves in one direction, pauses, then moves in the opposite direction, and pauses again. This is the same action that occurs in the lungs, when a Yoga student practices Pranayama.
The following are the four stages of Pranayama. Puraka is the inhalation stage. Antar Kumbaka is the pause that happens when we retain the inhalation. Rechaka is the exhalation stage of a breath. Bahir Kumbaka is external breath retention and occurs after the exhalation stage.
Why should we get so technical about Pranayama techniques in the average Yoga class? Many Yoga students will come to your classes for a variety of pain relieving methods, and some Pranayama techniques usually help alleviate pain.
When a person has pain, he or she can think of nothing else. Pain is the companion you wish you never met. Pranayama can help us say goodbye to pain, but it must be performed technically and safely.
Here are some of the many forms of Pranayama a Yoga teacher should know. There are more, but this is a good foundation. It should also be noted that Yoga students are advised to seek guidance from a competent Yoga teacher.
Pranayama methods deserve much more respect and should not be taken lightly. One Pranayama session of 20 minutes, would make any Yoga beginner realize the hard work that goes into this practice. The value of Pranayama, and quality of life it can bring, cannot be overstated.
Ujjayi Pranayama: Also known as victorious breath is often seen in Vinyasa style Hatha Yoga, Power Yoga, and Ashtanga Yoga classes, but can be found in other Yoga styles, as well. This technique allows the Yoga student to concentrate deeper on his or her practice. However, this is also a calming form of Pranayama that can be performed before bedtime, relaxation, or meditation.
The glottis is gently contracted to draw the length of your breath out. Yoga students should seek guidance from a certified Yoga teacher when integrating bandhas with Ujjayi Pranayama.
Natural Breath: This is the breath of a new born baby. It is a full breath in the upper, middle, and lower compartments of the lungs. The stomach, intercostals, and chest should expand equally during an inhale. If a student is naturally short of breath and nervous, he or she may have difficulty learning this technique, even with the guidance of a certified Yoga teacher. However, this same student is relieved to master natural breath, as this Pranayama will also calm those who feel anxiety, nervousness, and hypertension. This Pranayama technique is not a cure for nervousness, but some Yoga students have had amazing relief from natural breath.
Dhirga Pranayama: Is a three part breath, where awareness is developed through all three lung compartments from the bottom up on an inhale and from the top down on an exhale. This is a very common practice within a Hatha Yoga class.
Kapalabhati Pranayama, Sitali Pranayama, and Bhastrika Pranayama are also essential techniques. As stated earlier; there are many more Pranayama techniques that can be taught by Hatha yoga teachers, as quality of life can be rediscovered through their practice.
© Copyright 2006 – Paul Jerard / Aura Publications
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. To receive a Free e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html
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Managing your Cholesterol and Blood Sugar with Yoga: Yoga and Diabetes
By Vivian Brennan
Like with any other exercise regime, when you begin yoga, begin slowly at your own pace. Don’t push yourself too hard. If you find a pose difficult, maintain it for a shorter length of time. Increased flexibility and strength will come from practice. Monitor your blood glucose levels before and after any period of exercise. If you feel lightheaded, or experience any unexpected symptoms during exercise, stop to monitor your blood glucose and act accordingly.
Here are a few poses that have been found to be beneficial for people with diabetes.
Uddhiyana Banda: the stomach lift
Stand with your feet spaced shoulder width apart. Lean forward at your waist and place your hands on your knees. Inhale deeply by pushing your abdomen forwards, then exhale deeply by pulling your abdomen in. Pause for five to ten seconds. Inhale deeply by pushing your abdomen forwards, then exhale deeply by pulling your abdomen. During this pause, rapidly push your stomach in and out while you are not breathing. Repeat three or four times. Stand and resume normal breathing. This pose strengthens your abs, massages your organs, and assists your nervous system.
Yoga Mudrasana: the symbol of yoga
Sit up straight with your legs crossed. Clench your fists and place them on both sides of the abdomen, just below your bellybutton. While exhaling, bend forward as low as you can, pushing your fists against your abdomen. This pose is good for helping your nervous system and preventing possible complications of diabetes. This pose can be held for three minutes once you have had much practice. Begin by simply holding it for ten seconds, however.
Dhanurasana: the bow pose
Lie on your stomach. Lift your feet towards your knees, and reach back to grasp your ankles. Lifting your legs, chest, and head, arch your back into a bow. Hold for five seconds to begin, and work your way up to thirty seconds or more at later sessions. Repeat this action four or five times. Once you have mastered this pose, try rocking gently forwards and backwards, and from side to side. This pose massages your organs. This pose is of moderate difficulty.
Halasana: the plow pose
This pose is one of the most used yogic poses. It is complicated and so should not be attempted right away. Begin by lying on your back. Raise your feet to a ninety-degree angle to your body. If you are just beginning this pose, stop here, and hold your feet. If you are more advanced, lower your feet towards your head. Your pelvis will curl up and your lower back will lift from the floor. Touch your toes to the floor behind your head. If you cannot reach your toes to the floor, then simply hold the stretch where it is comfortable. Support your lower back with your hands if necessary. Once you no longer need to support your buttocks or lower back with your hands, place your hands on the ground beside your body. This pose can be held for around four minutes once you are an expert. In your early tries, begin with ten seconds or however long feels comfortable for you. This pose is not for any woman who is menstruating. This pose stretches the spine, and so helps the central nervous system. It is beneficial to all areas of the body.
At the end of any yoga practice, particularly if you are diabetic, it is important to do Savasana, the corpse pose. This is a pose of total relaxation. Lie on your back, with your eyes closed, your legs slightly spread, and your feet dropping to the sides, completely relaxed. Allow your arms to rest comfortable at your sides. Relax, simply focusing on your breathing for one to three minutes. This pose helps you focus after a yoga session and relax the muscles that you have worked.
The Sun Salutation is also recommended for diabetics. It is a series of yoga asanas. You can find many variations of the sun salutation. Try one that works best for you.
If you are uncertain about trying yoga, go to a gym or alternative medical practitioner to see if there are any yoga classes being offered in your area. There are often many classes, and you can probably go to the first class free. You can also join a pay-by-class gym where you can stop by if you want. Tell your instructor that you have diabetes, and your instructor will be able to assist you by teaching you the above poses, and by suggesting other poses such as Paschimottanasana, the sitting crane, Padangusthansana: the standing crane, Bhujangasana the serpent pose, Sarvangasana: the shoulder stand, Ardha-matsyendrasana: the spinal twist, Chakrasana: the wheel pose, and Shalabhasana the grasshopper pose. There are other poses that are beneficial to diabetics, or that will be able to help you prevent or manage any complications you might encounter.
Vivian Brennan is an expert on diabetes. She is currently living with and managing her diabetes, and has been actively practicing yoga for many years. She likes to keep abreast of new treatments and research.
For information on diabetes medicine, treatment, research, and more, visit The Guide To Diabetes. This site includes many informative articles, and even recipes!
For more natural ways to combat high cholesterol, and to manage glucose, check out The Guide To Diabetes' Diet and Exercise Pages
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Pranayama : Ujjayi Breathing
By Beryl Whiting
Pranayama Yogic Breathing – Ujjayi
Ujjayi breathing is one of the main varieties of pranayama and is sometimes referred to as the Victorious breath. It can be used at any time, being particularly powerful during asanas to enhance your stretch and concentration and increase your energy levels. Ujjayi breathing is easy to learn and can benefit the body by increasing the flow of prana (life force); oxygenating and purifying the blood; clearing phlegm; increasing the flexibility and strength of the thoracic area; improving digestion; toning the nervous system; and as the thoracic area strengthens, building self-confidence.
Bear in mind that you will be partly closing the epiglottis. This will allow the air to enter the windpipe more slowly and you will notice a particular feeling and a distinctive sound which accompany this. Making this sound will focus your awareness on your breath and allow you to dwell in the moment.
Start is by sitting in a comfortable position, checking that the spine is vertical. Allow the hands to rest comfortably in the lap. Relax.
Exhale fully through the nose. Inhale, and as you exhale, partially open your mouth and allow a gentle “ha” sounds to escape. It sounds much like the breathing ‘Darth Vada’ favours. You will notice the sensation of the air vibrating in the back of your throat. Allow the inhalation to come comfortably into the lungs, but not overfilling them. Once you have understand the principle, close your mouth so that the air is moving in and out through your nostrils, with the sound and vibration continuing on both the inhalation and exhalation. Allow the breath to be long, deep and relaxing.
Avoid trying too hard. By letting go, relaxing the shoulders, softening the mouth and allowing the ujjayi breath to happen with minimum effort, you will succeed. With practice you will be able to enjoy the rhythm of the ujjayi breath and your lungs and diaphragm will strengthen as they work with the narrowing of the throat. Your energy levels will increase whilst still retaining a sense of centredness and emotional balance.
Beryl Whiting is an experienced and qualified Yoga Instructor offering Hatha Yoga classes in the South Beds and Milton Keynes area of the UK. Beryl's teaching style encourages her students to enhance the awakening of an awareness of what is happening in their mind and body. She is particularly noted for her soothing voice and relaxation sessions. A Relaxation CD is available from her webblog at http://www.yoga4healthyliving.com. This webblog is full of ideas of practical ways to develop and maintain a sense of emotional and physical well being.
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The Top 5 Pilates Exercises to Get You Started!
By Anita Wisp
Breathing:
Although simple - If you breath correctly, you will find it easy to relax and provide adequete oxygene to your muscles. You will notice the difference when you breathe correctly as it will enhance your overall experience. Breathing is a major part of all pilates exercises. You simply breathe in through your nose for a count of five, and out through your mouth for a count of 5, with a shushing sound. Make the breaths into short, rhythmic bursts - in,in,in,in,in and shush,shush,shush,shush,shush. Never rush your breathing and don't go overboard to the point that you feel light headed and fall over.
Toe Lifts:
This will help you with core balance. Core balance works in harmony with the alignment of your feet supporting your whole body. You will be amazed at how much strength your toes possess to balance your body. This movement strengthens the muscles on the top of your feet and increases the blood flow into your toes. Poor circulation to your feet can lead to stiff muscles and problems that affect the rest of your body.
This is a very simple exercise designed to improve circulation and enhance your awareness of balance.
Start standing with your feet together inlign with your body. Hold your head straight and keep your arms rested at your sides. Start simply by raising your right foot toes slowly up as far as they will go and then back down again. Do this a couple of times alternating feet.
Then lift up the toes of both feet at the same time pressing the metatarsal bones at the base of your toes strongly and evenly into the floor.
** Remember - Do not roll your feet inward or outward while performing the exercise. And do not lean back as you lift **
You should be breathing in as you lift, and breathing out as you lower your toes. Try closing your eyes as you exhale and lower your toes. Keep your eyes closed for five repetitions and you will notice an improvement in your sense of balance.
Finger Flicks:
This exercise improves the circulation in your arms and hands. The increased blood flow into the fingertips helps to flush out toxins and reduce arthritis or stiffness in the joints. It's also a good forearm workout and is excellent for relieving aching elbows.
Start standing with your feet together inlign with your body. Hold your hands down in front of you below your waist and make loose fists by rolling up your fingers with your thumb on top. In this exercise your arms should always be fully extended as they move in a circular motion into six main positions.
1. Down and in front. Hands facing inwards.
2. Raised to shoulder height and in front. Hands facing inward
3. Stretched straight up. Hands facing inward.
4. Stretched out to the sides. Hands facing upwards.
5. Lowered to 45 degrees. Hands facing down.
6. Lowered to sides. Hands facing inward.
The idea is to strongly flick your fingers open continually throughout all the positions. Do eight flicks while you stand in position 1 and four flicks as you move to position 2. Do eight flicks while standing in position 2 and four flicks as you move into position 3. Continue this pattern.
** Remember - Keep your wrists still and your arms straight **
The Hundred:
This is a classic pilates exercise so named because it takes a count of 100 to complete. This exercise strengthens core abdominal muscles and expands the chest and ribcage.
This is a floor or mat exercise. It involves raising your legs to vertical and waving or pulsing your arms up and down in small motions.
1. Start by lying on the floor with knees bent as if you were doing sit-ups and have your arms resting palm down at your side.
2. Squeeze your abdominal muscles so that your head, neck, and shoulders raise off the floor. Keep your abdominals squeezed tight throughout the whole exercise. Stretch your arms forward toward your toes and start pulsing them up and down a distance of about 15cm. Stay is this position for a count of 20.
3. Slowly lift your legs to a 90 degree angle with your body. Continue the pumping for a further count of 20.
4. Slowly extend your legs straight up to the ceiling and keep pumping for 20 counts.
5. Begin to lower your legs at a 45 degree diagonal to your torso and keep pumping for 20 counts.
6. Keep your legs straight and lower them as close to the ground as possible without lifting your spine off the floor and keep pumping for 20 counts.
7. Lower your head to the floor. Release your arms, bend your knees, and place your feet back on the floor.
Roll-up to Diamond:
This exercise works your abdominals and improves flexibility of your spine. This is a floor or mat exercise and involves rolling up your upper body while extending your arms.
1. Lie with your legs in the diamond position. Keep your back flat on the floor and rest your arms on the floor above your head. The diamond position is when you point your toes and bring your legs into a diamond shape with your knees out to the sides.
2. Lift your arms toward the ceiling and slowly start rolling or peeling your upper body off the floor from your head down.
3. Keep peeling and extend your legs forward while keeping your toes pointed.
4. Stretch your arms and torso forward over your legs creating a C shape with your body. Keep your abdominal muscles tight and hold your arms directly around your ears.
5. Begin to roll back down to the floor pulling your legs back into the diamond position. Your arms should start to point to the ceiling again.
6. Finish in the starting position with your spine flat on the floor, your hands resting above your head and your legs in the diamond position.
** Remember - Keep the movement fluid and constant. Work with your abdominal muscles. Don't straighten your spine while rolling. If you feel any stress or discomfort, hold on to your thighs until you are stronger. **
For more pilates exercises check out http://www.pilates-class.com
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