Hatha Yoga for Stress Management: Creating Your New Year Yoga Plan
By Paul Jerard
Are you ready to make a life changing resolution? What is a daily Yoga plan? How can a daily Yoga plan reduce stress and change your life?
You can make a change at any time of the year, but New Year’s resolutions are the most popular. Yet, we often see that New Year’s resolutions do not make it past Valentine’s Day. So, if you are ready to make a change and add Yoga to your life - let’s look at a way for you to be successful for the long-term.
Get a journal and prepare it for writing. I prefer to write things down, but you may prefer a lap top, personal digital assistant, or your computer. Either way, you should write your goals down - especially the amount of time you plan to practice Yoga in a studio, at home, or on the way to and from work.
You can practice Yoga all day long. When you consider the many aspects of Hatha Yoga, you can easily incorporate them into your life. Here are some examples, but remember to incorporate these habits gradually. Do not make Yoga into a task, but take the time to enjoy the aspects, which help you deal with stress and add quality to your daily life.
In the morning, upon waking, you can practice Pranayama in bed. There are many Pranayama techniques to choose from, but you may find Dirgha breath or natural breath to be easier at this time of the day. You could practice meditation upon rising, for ten to twenty minutes, if you have the time.
Once you are up and about, you could practice asana warm-ups or Sun Salutations (Surya Namaskar). If you do not have time, you could be mindful of what you eat by eating in moderation and making wise choices.
You can work on your posture as you sit, stand, walk or perform any physical task. Is your back straight when you eat? Do you take the time to enjoy your food? Are you breathing correctly or are you already short of breath? Does coffee make you short of breath? Which foods cause you adverse reactions?
This self-observation is just another exercise in mindfulness, but will cause you to open a form of consciousness, which will improve your daily life.
In order for us to make changes, we must first want, plan, observe, take action, and practice Yoga each day. Yoga is not a physical exercise to be counted by the minutes you practice on a Yoga mat. Physical exercise is just one aspect of Hatha Yoga.
To bring your life in balance, you must identify what you do that causes your stress. This will not eliminate all of your stress, but it will identify stressful situations, which you can prevent.
This is just one example of Yogic methods applied toward better health and a less stressful life. Writing down your Yoga plan is just the start of a good habit for positive change.
© 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, MA. http://www.riyoga.com/ He has been a certified Master Yoga teacher since 1995.
---------------------------------------------------------------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: http://www.ebooks4selfhelp.com/
---------------------------------------------------------------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
The Benefits of Yoga for Children
By ElizabethG Morgan
Various trends and fads have come and gone with fitness and exercise which makes it very easy to be cynical about any new developments in this field. However, because of the believed benefits of both mental and physical health yoga has been able to endure and become a favorite.
Having children practice yoga is becoming an increasingly popular trend. Like adults, children do not get enough exercise according to studies by experts and they can also exhibit tension and stress - therefore the perfect solution for overworked children is yoga.
Finding the Right Place
It is important to research the yoga class you are thinking of having your kid join as with any class or group. Talk with the instructors and ask them how spiritual their classes will be since some parents may be put off by the very religious nature of the Eastern/Buddhist influence.
It is also a good idea to find out how physically demanding the class is. The more strenuous positions may be dealt with by children that are natural athletes, but children who are beginners might need to be signed up for a more basic course.
For some parents, just the thought of sending a child to a yoga class is seen as too trendy.
However, there are some organizations out there that are working to make the idea of yoga for children not so foreign. Converts out of skeptics can happen if your read up on the information available.
Just as much as adults, children need to find balance and peace of mind. Since yoga is so successful with adults, a natural progression seems to be developing and adapting it for children Yoga Fitness Exercises. The benefits of yoga in young children’s health is promoted by a group called YogaKids International. The website of this large organization is www.yogakids.com where people can get information on their mission as well as locations, teachers, equipment and accreditation.
Is it Right for Your Kid?
There is a pensive, spiritual side to yoga in addition to the physical part which is the most important part of the exercise. Yoga might be a problem therefore if your child’s attention span doesn’t allow them to sit still longer than the average commercial break.
This don’t mean hyperactive children can’t benefit from yoga, it just means that you need to have a patient instructor who has prior experience in dealing with children - particularly those who are antsy at the thought of sitting on a mat and concentrating on breath when they would rather be in front of a television screen annihilating galaxies. It is this children who will benefit the most from yoga Yoga for Beginners.
Elizabeth Morgan is an expert on the Yoga for Children. Yoga Fitness Exercises and Yoga for Beginners.
---------------------------------------------------------------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: www.ebooks4selfhelp.com
--------------------------------------------------------------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Coping Strategies - Yoga For Menopause Relief
By Rebecca Prescott
Yoga is not a 'remedy' for menopause - not least because menopause represents a stage of life, rather than an illness. A woman's experience during menopause is completely individual, and yoga is not specific like the drugs of modern medicine. There is no one set series of postures that thus make up a 'remedy' for the symptoms of perimenopause.
Yoga is, instead, an adaptive discipline that can support the body through the myriad of biological changes it is making. Importantly, it can also support our minds and emotions, and allow us to come to a perspective on the inner processes that are happening. Many perimenopausal women have found both the physical and less tangible benefits of yoga helpful at this time.
If you haven't done any yoga before, it would be best to go to a class to learn. No DVD or book can quite replace watching a teacher demonstrate a posture, taking you through the different breathing practices, and offering insight into how your body is coping with the poses. It also helps to have a practical grounding like this if you're reading yoga books, where they will present a number of different poses and variations. Learning yoga first by practicing it in class, gives you the experience to adapt what you read in books to your own needs.
There are some general points about asanas (poses), however. Back bends can be great for improving one's mood and lifting energy levels, and forward bends are good for anxiety and stress.
There are a huge number of forward and back bends in yoga however! And different asanas require different preparatory poses, and what are called counter postures. Counter postures are an important follow-up to doing certain asanas. They can help prevent injury, just as the preparatory postures do.
There is somewhat contradictory advice given to women going through menopause who want to practice yoga. Many books encourage gentle, nurturing poses - restorative poses. But some female yoga teachers who used yoga for themselves when going through menopause found that an over-reliance on restorative postures made some menopausal symptoms worse. This included mood swings and weight gain. They found that sometimes, more activity was better.
Given that quite active physical exercise had been found to help with menopause, this observation is no real surprise. Ultimately, it depends on what is going on for each woman, and this can vary over time anyway. If you're feeling really tired all the time, restorative poses may be best for that period. However, if you've got more energy, there are a number of other asanas that can really help.
For example, inversion yoga poses can be great for the hormonal systems of the body. Inversions include headstand, shoulder stand, standing forward bends, and others. With inversion poses, especially shoulder stand and headstand, it's important to do the preparatory and counter postures. And if you have a particularly tense neck, it may be better to do a standing forward bend than downward dog (and certainly not shoulder stand or headstand), as the angle of the shoulders, combined with the weight on them, can cause tension in the neck.
Other good postures for menopause can be the standing postures - including triangle pose, half moon, and the extended side angle pose. These open up the front of the body, and the hips - which can be an area of stiffness for many women anyway!
Whatever poses you incorporate into your daily life during menopause, remember to be flexible. The needs of our bodies change, areas of stiffness change, symptoms change. Learning to respond to this, like the challenges that life can send our way, is the best way to tailor a practice to suit your needs.
References:1. Australian Yoga Life, Nov 2006 - Mar 20072. A Mohan, Yoga For Body, Breath, and Mind
Rebecca writes on both yoga and menopause at these information sites.
---------------------------------------------------------------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: www.ebooks4selfhelp.com
---------------------------------------------------------------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Relieve Holiday Stress with Yoga
By Nancy Wile
I’m writing this article during the hectic holiday season, on the eve of the arrival of family from out of state who will be staying with us for the week. It’s a hectic time of year, with lots to do and not much time. Before discovering yoga, I would have felt stress, wanting everything to be just right, but I can honestly tell you as I write this that all I feel is a sense of peace, happiness and gratefulness. Of course, this just may be a good day for me. Try me again next week and I may be singing a different tune, but not for long, because yoga always helps me find my way back, and it can do the same for you.
The American Academy of Family Physicians estimates that 75% to 90% of their patients come for stress related problems. Scientists agree that stress likely causes more heart attack deaths than high cholesterol and smoking combined. A huge body of research shows that stress is implicated in a wide range of health issues: heart disease, stroke, diabetes, arthritis, osteoporosis, asthma, depression, dementia – and the list goes on.
The ancient practice of yoga has so many benefits for all of us living in the 21st century. First and foremost, yoga is a time-tested way to deal with the stress we all encounter in our lives. Often we feel that external events are causing us stress and that we have little control over these events. While, it’s true that you can't control things such as time, other people's demands, or mother nature, you can control your reaction to life’s stressors, and yoga is a wonderful way to do just that.
Warning Signs of Stress Recognizing that you are feeling stressed is the first step towards controlling its effects. The following are signs that you may be feeling under stress:• Feeling stiff and tight: Muscle tension without a corresponding physical reason is one of the first and most common signs of stress overload.• Losing patience: If you find little things are causing you to lose your cool, you’re stressed.• Forgetfulness: Having minor memory lapses (where are those keys) can be a sign of stress.• Insomnia: Scientists found that those who have trouble sleeping are more likely to have higher levels of the stress hormone, Cortisol, in their bodies.• Feeling under the weather: Stress affects your immune system. A new report found that those under stress are 3 to 4 times more likely to develop a cold.• Weight gain: Many people find that stress triggers emotional eating. Also, much research has shown that the stress hormone, Cortisol, is a culprit in weight gain because it causes an increase in appetite, while also causing fat to be deposited instead of burned.
3 Ways Yoga Works to Stop Stress
Awareness: When you're stressed you often keep replaying the stressful situation over and over. This "tape" usually plays below your level of conscious awareness. Scientific reports on stress often note that study participants don’t even realize when stress is taking its toll on their bodies and their lives.
Yoga postures and breathing exercises are taught in such a way that they demand your attention. They take you out of your head. They focus your attention in your body and teach you how to feel your body. When your focus is on your body, your mind isn't replaying those old stressful tapes. As soon as your mind let's go, your stress levels drop dramatically.
Deep Breathing: Yoga is renowned for its deep breathing techniques. This is a tried and true stress remedy. Within a few minutes of deep breathing, you can physically feel the stress and tension releasing from your body. If you're a shallow breather, you compensate for lack of oxygen by breathing more quickly, causing more muscular tension, increased breathing rate and decreased lung capacity. According to Dr. Robert Freid, author of The Breath Connection, the following health problems are directly related to shallow breathing:• The arteries in the brain constrict, causing headaches.• Decreased blood flow may result in cold or numb hands and feet.• Chronic exhaustion and fatigue. If parts of your body aren't getting the oxygen they need, you may feel more tired• Muscle tension and stiffness, especially in the upper back, shoulders, neck and jaw. Modern science and medical research are proving again and again that the deep breathing taught for centuries by yogis creates the optimum conditions for health and well being.
The Relaxation Response Yoga teaches what scientists call the “Relaxation Response”, as coined by Herbert Benson, MD in his book The Relaxation Response. He has found that regular practice of meditation and deep relaxation techniques quiet the sympathetic nervous system, resulting in the following benefits: • Reduction or elimination of feelings of stress• Improved emotional stability• Decrease in depression and anxiety• Improved concentration• Stronger immune system• Improved sleep• Increased alertness
Stress experts point out that the “Relaxation Response” doesn’t occur automatically. It must be learned. In addition, the relaxation response must be activated regularly to produce the long-term changes. During yoga class, students are guided through relaxation at the end of class.
No time for yoga? Try this. If you are feeling stressed this holiday season, and simply don’t feel you have time to take a yoga class. Try these quick and simple exercises to help you relax:
• Tense and relax: lying on your back, tense and relax your feet, legs, buttocks, abdomen, hands, arms, shoulders/neck and face. Squeeze and relax each area three times before allowing that area of the body to completely relax. Pay special attention to your shoulders and neck, hunching/squeezing this area, and then allowing this area to completely relax. When we are stressed, the muscles in the neck and shoulders are often the first to become tense.
• Deep abdominal breath: Lie on your back, relax your belly and breathe deeply through the nose, allowing your belly to expand on inhale and relax on exhale. Focus on your breath, allowing any other thoughts to pass. Keep your attention on the present moment and on your breath. You will often find that everything is fine in this moment and that we are usually simply worrying about a future event or a past regret.
Do your best to notice the signs of stress and take a moment to relax and let go of those feelings. Soon, it will become second nature and you will feel a greater sense of ease.
To learn more about yoga exercises to relieve stress, visit: www.yogatg.com/ys-stress-headache-1.html.
Nancy Wile, Ed.D. is the founder of Yoga To Go – a yoga organization that provides simple and effective yoga programs for busy people around the world. You can subscribe to her free yoga and fitness newsletter at: www.YogaTG.com.
Nancy Wile, Ed.D. is the founder of Yoga To Go – a yoga organization that provides simple and effective yoga programs for busy people around the world. You can subscribe to her free yoga and fitness newsletter at: http://www.YogaTG.com.
---------------------------------------------------------------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: www.ebooks4selfhelp.com
---------------------------------------------------------------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Karma Yoga: Selfless Service and Giving - All Year Long
By Paul Jerard
It is that time of year, when many people contribute more to charities, than they do all year. Many charities and non-profit organizations have scheduled mailings to donors and prospective donors, making a mass appeal for financial assistance.
This is a world where poverty, hunger, distress, anxiety, and misery, exist on a daily basis for most of the world’s people. Many people do give generously to charities at this time of year. There is a reason for this: A financial “windfall,” bonus, or a little extra in your pocket, at the end of the year.
This is understandable, but some charities are in dire need of help, all year long. Hurricanes, tsunamis, droughts, wars, earth quakes, and tornadoes make the headlines, but the poor are starving in every corner of the earth throughout the year.
Karma Yoga is a daily practice and is not specific to a season or the next “news flash.” When we see someone in need of help, there is no question that giving assistance is the right action to take. Do we look to help others, or do we have to see a situation to react charitably?
Even among givers to charity, there is sometimes a feeling of hierarchy. For example: Which is more valuable, voluntary service or a financial contribution? This has been an ageless debate, and sometimes, a foolish one.
When you are on the receiving end of charity, you do not care who wants to take credit for it. If we want to wave our money around before making a contribution, what is our agenda? If we are volunteers, should we shout to the heavens how much better we are than the people who made financial donations?
Every charity depends on contributions and volunteers. One group does not outweigh the other. When we start to think that what we give is better than someone else, our purpose for giving is flawed and we have missed the point.
What is the greatest gift you can give? The knowledge to be self-sustaining, to live in tranquility, and to help someone discover internal bliss, is the greatest gift you can give to another person. When a person is starving, we must feed him, or her, first, but the value of knowledge cannot be under estimated in comparison to material gifts.
Yoga teachers, from various styles, give the gift of knowledge on a daily basis. Sometimes, Yoga teachers are called upon to share their knowledge with local charities and non-profit groups.
When, or if, we make the time to help and share our knowledge, we are contributing to the welfare of all.
© 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, MA. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995.
---------------------------------------------------------------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: www.ebooks4selfhelp.com
---------------------------------------------------------------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Yoga For Stress Management: Start The New Year With A Yoga Plan
By Paul Jerard
Any of us can make a lifestyle change, at any time, but most of us need mile stones such as a birthday, a new year, or a major event in our lives, for us to take the initiative and make a change. What can Yoga do to help you cope with the daily life cycle we know as stress?
If you plan to make Yoga a significant part of your life, you have to make it a regular routine - just like brushing your teeth. The main reason why some people see very little results from anything, is they say they have no time. Some of us make time to go to the liquor store, get lottery tickets, and then drink, but we have no time for our health.
At our wellness center, we have students and clients who practice Restorative Yoga, Vinyasa Yoga, Pilates, Personal Fitness Training, or a mixture of these methods. When we tell new Yoga students that they should practice Yoga three times per week, we often hear, “three times!”
A look of puzzlement comes over their face- as if Yoga should give instant results, when we attend classes once per week. I do understand that people are busy, but they do not take time for themselves. This cycle of stress, anxiety, insomnia, weight gain, and fatigue are interlinked, but can be broken by regular Yoga practice.
Some Yoga teachers adapt a “Spartan stance,” telling their students not to bother coming to class, if they are going to practice once per week. However, recent studies have indicated that Yoga practice, once per week, slowed down middle-age weight gain. The results are clear, but how did Yoga help with weight control?
My theory is Yoga, of any kind, will cause lifestyle changes within the student. Yoga opens an awareness of daily events that contribute to bad health. When you practice Yoga, you become much more aware of what you eat and drink, how you breathe, how you posture yourself, and much more.
This changing of lifestyle does not happen in Yoga class. A Yoga class is a lesson, but the student does the “homework.”
So, how do you incorporate a Yoga plan into your life and take control of your life? You have to make a list of what you want to change and write it down. Writing objectives down is much different from wishing for change. Writing and planning should be kept in perspective. We cannot spend our lives planning; but it helps to have some direction and purpose.
What you do at this moment does affect your future. When you take the time to plan your future, you will identify daily routines, which cause stress overload.
While you are planning your week, make sure to allow for some “open time.” You can use this for Yoga, visiting, having fun with your family, or just taking time for leisure. Make sure you plan each day with moderation and enjoy your life. Now, that is a good start to a Yoga lifestyle.
© 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, MA. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995.
---------------------------------------------------------------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: www.ebooks4selfhelp.com
---------------------------------------------------------------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Discovering Yoga Retreats
By Michelle Bery
With more and more people practicing the ancient art of yoga, there exists a large community of people who share a passion for its benefits. The consistent practice of yoga has been shown to decrease stress, improve physical health, and increase mental and emotional well being. And for those who have experienced its benefits, they are often eager to share the experience with others.
Yoga retreats offer those who are committed to yoga a place of relaxed community and focused learning where they can practice yoga within a social setting. Yoga retreats can last any length of time; the only requirement is to have a passion for yoga.
In addition to practicing yoga throughout your time on a yoga retreat, you will have the opportunity to intermingle with other enthusiasts from all walks of life. The result can be lifetime friendships formed through the shared dedication to this ancient form of exercise.
In keeping with the spirit of yoga, yoga retreats often take place in beautiful and peaceful environs offering participants an even greater level of relaxation and focus. Experienced yoga instructors – or gurus – will lead the yoga retreat, giving special guidance to beginners who need additional support.
The food and accommodations are included during a yoga retreat; you’ll find it to be a comprehensive experience that pays attention to the whole person. You’ll often find dietary considerations that are in line with a healthier lifestyle and a staff that’s committed to providing a natural setting and attentive service.
Because of the goals of yoga retreats – to foster relaxation and achieve mind/body balance – you will likely not find a television or phone in your room. This can be an amazing opportunity to unplug from the craziness of life so try to embrace the serenity.
To find yoga retreats that are available for booking go online for a comprehensive list. Most yoga retreats are offered as package deals for one price. You can find the location that appeals most to you and then find a convenient time to travel. Some websites offer reviews written by guests; be sure to read these reviews as they can give you the clearest picture of what to expect at particular yoga retreats.
Whatever yoga retreats you choose to explore, you are sure to find a peaceful experience awaiting you where you will be able to focus on yourself for a few days. What will result are increased health and a rejuvenated spirit.
For easy to understand, in depth information about yoga visit our ezGuide 2 Yoga.
---------------------------------------------------------------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: www.ebooks4selfhelp.com
---------------------------------------------------------------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Stress Busting - Energy Building, All Around Feel Good Mini Yoga Workout
By Liz Franklin
Begin by sitting comfortably in a chair with your feet planted firmly on the floor, your hands resting gently in your lap.
Inhale and lift your head straight up – feel your ears getting further from your shoulders. As you exhale allow your head to come forward – chin to the chest. Rest in this pose for 5-15 breaths. Relax your shoulders, keep your back as straight as possible and keep your mouth soft. Inhale as you return the head to the chin parallel to the floor position.
Let your arms fall to your sides with the palms facing in, thumbs pointing forward. Inhale and lift your arms up, straight out from the shoulders to the side. Your elbows should be as straight as possible. Fingers are pointing out. When your arms reach shoulder height, turn the palms to face the ceiling, thumbs pointing back.
Bring your arms up over your head, the palms are facing. Keep your back as straight as possible. Your chin is parallel to the floor. Hold for 10-20 breaths. Keep breathing as fully and deeply as you can. Feel the stretch from your fingertips to your hip joints and on down to your toes.
Inhale again and stretch up slightly if comfortable. Turn your palms to face out, thumbs are pointing to the front. Exhale and keeping your arms straight, lower them very slowly. Imagine that you are pushing down an invisible wall with your hands. When you arms reach your sides, inhale and exhale deeply.
Variation: When you have your arms up above your head, tilt your head back gently to look up towards the sky as you inhale. Keep breathing and hold for 5-10 breaths. With your next exhalation, bring the chin back parallel to the floor and proceed as above.
With your arms hanging loosely at your sides, inhale and lift your shoulders up. As you exhale roll your shoulders back and drop them down. Bring your hands to you lap with the palms facing up and rest here for a few breaths.
You can repeat this sequence or simply hold each pose a bit longer for a longer workout. Try to do this routine at least once a day (it only takes 2 minutes!) and work towards several times a day.
Remember to drop your tongue!
Liz Franklin created Liz Franklin’s Yoga In Chairs® so that anyone that can sit in a chair – including a wheel chair - can practice yoga. To find out about her special approach to yoga visit her website at www.yogainchairs.com
---------------------------------------------------------------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: www.ebooks4selfhelp.com
---------------------------------------------------------------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Hatha Yoga for Beginners: Tools for Happiness
By Paul Jerard
After spending time in a class with your Yoga teacher, for an hour or two, the commute home is more tranquil. You left anxiety back at the entrance of your Yoga class and have discovered inner peace again.
How do you keep that feeling of tranquility? Would you like to order “Yoga to go” or package some “piece of mind?” If only it were that easy, but here are some tools that will help you re-discover that “Yogic high,” until your next Yoga class.
Listening to music that soothes your inner being is a start. It does not matter which style you choose. Only you can determine which form of music brings out the best in you.
Music has the ability to make negative distractions fade away. This will enable you to focus on your daily tasks. Be aware that some people may find the music you listen to irritating. A good set of headphones, or playing your music at a low volume, is a considerate gesture to others, but remember that playing music requires the right time and place.
There are many Yoga and meditation books available. There are also many useful CD’s and DVD’s, which can teach you new things about Yoga. It is advisable to take notes on the Yoga techniques demonstrated, before jumping into an at-home Yoga or meditation practice.
Before you ever learn to meditate, you must first learn to relax. Many Yoga students want to get straight to meditation, and are upset, with themselves, for relaxing. There is no need to make Yoga meditation into a goal, a problem, or a stressful situation.
Even if you fall asleep – who cares? No one is counting score. Self-study with Yoga books, CD’s, music, DVD’s, or Yoga teacher certification is at your own pace. Too many of us are in a rush without having a purpose. Enjoy the journey and smell the flowers as you go.
Another tool for happiness and focusing is a warm bath. This is simplistic, but it is a wonderful relaxation method before Yoga practice, meditation, or bedtime. Beside the fact that bathing makes us feel clean, we are focusing on the pleasure of bathing and living life in the moment.
Self-affirmations create a positive mind-set and build self-confidence. When you have self-confidence, positive thought becomes reality, and happiness is your companion.
Pranayama is a powerful method for expelling stress, anxiety, and daily pressure from your system. Sometimes, Pranayama can have an instant and positive effect on your mind and body. You can practice Pranayama anywhere, therefore, you are not limited by time or space.
Lastly, prayer is a powerful tool for happiness. It does not matter which religion you practice. Prayer has therapeutic value for everyone of any religion.
© 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, MA. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995.
---------------------------------------------------------------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: www.ebooks4selfhelp.com
---------------------------------------------------------------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
A Beginner's Guide To Yoga Asanas
By Joann Grant
By asana we mean various Yoga postures. There are good number of asanas offering different exercises to body as well as mind. If you are the one who has just made a tryst with Yoga, you would be first of all made to do basic yoga asana. These basic asanas are only meant to make your body accustomed to Yoga practices. You get accustomed to yoga practice by gaining increased flexibility through basic asanas.
Asanas are very helpful in bringing rejuvenation to your body and mind. Asana happens to be one of the limbs of yoga practices. You learn tolerance, balance, patience and perseverance through yoga asana.
Asanas could be done in a seated position, standing position, turning and twisting posture, supine and balancing posture. Each posture comprises of not less than twenty asanas that could be further classified into three levels, beginner’s asanas, middle level asanas and complex yoga asanas.
Standing asanas are of great help in strengthening legs and lower muscles of your body. Sitting asanas are focused on making your hips and lower portion of back stronger. Balance yoga postures are exceptionally helpful in improving your mental condition. It also strengthens muscles. Twisting and turning asanas contribute greatly to your enhanced flexibility. And relaxation postures bring required tranquility and peace to your mind thus resulting in total mental rejuvenation.
Some popular asanas are as follows-
Shvasana: It is known as corpse pose. The asana requires you to lie on back in a completely rested state.
Utkatasna: This yoga asana happens to be awkward for many as the pose needs to be in a sitting position without chair. While keeping this pseudo sitting pose you are instructed to raise your hands towards sky or ceiling.
Padmasana: It is a sitting posture with erected back. You are also made to place your legs on opposite thighs. This asana tests your tolerance level.
Dhanurasana: It is a bit complex asana which is also known as bow position. You are made to lie with the help of your stomach and thighs with raised legs and hands taking hold of legs by raising upper portion of body. Resultant postures happen to be bow shaped.
Vajrasana: This posture demands you to bend on your knees in such a way that your hips could be placed on corresponding foots or ankles. You are also directed to rest your hands on knees.
Navasana: In this asana you are required to lift both of your legs while being in a sitting posture. Legs should make an angle of forty five degree from the surface of floor.
All these asanas are a great mixed bunch of easy and complex asanas. If you happen to be a beginner you should only opt for asanas for beginners. And practice them for your holistic health improvement.
To get more information on yoga, yoga postures and yoga tips visit http://www.therealyoga.com
---------------------------------------------------------------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: www.ebooks4selfhelp.com
---------------------------------------------------------------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Stretching By Power Yoga
By John Wellington
Have you dabbled in martial arts? If you ask this question to most people, they will give you some answer resembling "I took a Tae Kwon Do class at the YMCA, or I took Karate back in high school." Now, don't get me wrong; there's nothing bad about this. I am just bringing it up because it's such a norm in America. On the other hand, this minor experience isn't worth much in the real world either. In fact most people don't really have a clue what most self-defense and fighting arts are really like. Nor do they understand the hardcore training that's necessary. Take yoga for example. This is commonly thought of as a calm and relaxing regime that involves a lot of stretching. Does that sound about right? Well, you've probably never encountered power yoga or the real deal as some call it. It can be an overwhelming workout.
It's time for some power yoga, folks. This is a great way to get in shape. Not only does it offer exercise for the entire body, it also promotes blood circulation via stretching. This is a great way to stay in good shape as you age. Remember you want to age gracefully; not quickly. With power yoga comes a lot of devotion. This goes the same for any decent fitness regime or martial art. I have known a lot of martial artists in my day and most of them definitely do not train to fight or defend themselves. Now you may be wondering what I'm talking about. Maybe you take a particular martial art and think you've got skills. Well, let me ask you a few things. Do you train daily? Are you in good shape? Do you always work to improve and avoid becoming complacent? Do you spar with other regularly? Do you spar realistically with practitioners of other arts regularly? If you don't do these things, then you're probably not too effective with your art.
That's just reality. If you don't put it to use, and instead just go through drills in a dojo or kwoon, you're probably not very good. How can you possibly know you can do it for real? This is why I always emphasize taking it to the next level. The same goes for boxing, Muay Thai, karate, judo or power yoga.
Learn all you've ever wanted to know about power yoga on the World-Wide-Web. You can even acquire DVDs on power yoga now days. Learn from the pros while you practice these regimes with your friends and family. Contemporary power yoga will definitely keep you in good shape.
TalkAboutFitness.Com provides readers with the latest reviews, articles,commentaries and write-ups on all power yoga, blood circulation, martial art related subjects.
---------------------------------------------------------------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: www.ebooks4selfhelp.com
---------------------------------------------------------------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Learning Yoga Techniques
By Michelle Bery
Yoga is an ancient form of exercise wherein participants use certain postures in combination with dedicated breathing techniques to improve physical and emotional health. Unlike many other forms of exercise, yoga connects mind and body in a journey towards overall health. There are many forms of yoga techniques in practice today. Deciding what technique works best for you is a very personal choice.
The differences between yoga techniques usually lie in the yoga positions – or asanas. A professional yoga instructor can guide you through different yoga techniques and ensure that you are doing them correctly and safely. This can be enormously beneficial to you when determining what yoga technique works for you.
With the increased popularity of yoga, more and more yoga studios are opening in cities and small towns everywhere. Visiting the studios and participating in a few trial classes will quickly tell you all you need to know about yoga techniques.
Additionally, there are a multitude of DVDs and videos that will teach you yoga techniques in the privacy of your own home. This is an affordable way to give yoga a try; if you’re not comfortable with a particular yoga technique you are not committed to continuing with it.
To get an overview of particular yoga techniques before actually participating in them, go online to the get the most comprehensive information about yoga techniques – their background, particular postures, and health benefits.
Regardless which of the yoga techniques you choose, you should never begin any new exercise program without first consulting with your doctor. It’s important that you decided along with a medical professional what works best for your body.
Overall, yoga techniques of any kind benefit health dramatically. Those who practice yoga consistently report an overall sense of well being – increased fitness, flexibility, energy, and mental wellness.
So take the time to explore a variety of yoga techniques. You’ll be rewarded with a lifelong passion and an ever-present outlet for stress and tension. Yoga techniques, when done properly, will bring you a sense of peace and vitality that can last for a lifetime.
For easy to understand, in depth information about yoga visit our ezGuide 2 Yoga.
---------------------------------------------------------------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: www.ebooks4selfhelp.com
---------------------------------------------------------------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
The Benefits Of Hatha Yoga Examined
By Rebecca Prescott
Hatha yoga is more commonly known as simply 'yoga'. It's a system of exercise originating from India. There are many branches of hatha yoga - you may have heard of Iyengar yoga, Ashtanga yoga, Kriya yoga, Vini yoga and Bikram yoga. They all involve postures or 'asanas'. Some asanas are gentle stretching exercises which can improve flexibility, and others help to develop and improve strength and balance.
Hatha yoga was born in traditional Hindu spiritual practice, so it's no surprise that it may also involve meditation and chanting, as well as philosophical and religious considerations. For those who purely wish to use it as a form of physical exercise, there are many completely secular versions available!
Why Is Hatha Yoga Such A Good Form Of Exercise
The first benefit is that it's a fitness routine that can be used by people of all ages and levels of fitness. It can get you into shape and keep you that way if used regularly. Yoga differs from other forms of exercise in that it involves motions that don't cause strain on the body. When performed correctly, the asanas have no negative effects on the body or mind.
It isn't an aerobic exercise but it uses almost every muscle. It can help to develop and improve balance, coordination and a feeling of being centered. The limbs are used like free weights and the body's center of gravity is moved to create resistance. Over time, the limbs become stronger and the focus then shifts to endurance as the asanas are held for increasing periods of time.
The aim is quality of movement rather than quantity. Regular practice of hatha yoga can bring peace and happiness to the mind and improved health and relaxation to the body.
How Hatha Yoga Can Help At Any Age
Yoga is great fun for children and teenagers and it's easy for them to do, as they are already flexible. Yoga can help them retain that flexibility. It can also help to develop their self-discipline. Practicing asanas is good for developing coordination and can help to improve concentration – which many children and teens find difficult.
Yoga is the ideal exercise during pregnancy. Asanas can improve backache and help to lift depression. Many women who practice yoga have said that it helped to make their labor easier and shorter. Be careful to only do asanas that have been approved for pregnant women. The meditation side of yoga is also calming and centering during pregnancy.
Older people use yoga to improve and/or maintain flexibility, correct poor posture, strengthen the spine, and ease back pain. It can also improve digestion and elimination, facilitate circulation, improve breathing disorders, and lift mood.
Yoga Can Help You To Cope
Many of the problems suffered in modern life may be eased by following a regular yoga routine.
Asanas can release the tense muscles caused by hours of sitting at a desk. Breathing deeply can improve vitality by increasing the amount of oxygen that reaches the brain. Meditation can enhance the power of concentration and calm the mind. Yoga teaches full relaxation and encourages good sleep. It also helps digestion and improves circulation.
Used regularly, it can improve physical and mental health and is also known to enhance creativity. Give it a try!
Find out what classes are available in your area - a properly qualified instructor can ensure that you are doing the asanas correctly and safely. If you'd rather try it at home, get a DVD (again, with a qualified instructor). There are lots to choose from!
For more information on the other types of yoga, click here. Rebecca publishes information and tips on asanas.
---------------------------------------------------------------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: www.ebooks4selfhelp.com
---------------------------------------------------------------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
