Weight Loss and Yoga
By
David E. MorganYoga can be a fun and fulfilling part of an overall weight management strategy with the added benefits of stress reduction, control over cravings and impulses, even spiritual growth.
Or, as is too often the case, yoga can lead to pain and joint injury.
Yoga-related injuries have grown exponentially over the last few years. This is due in part to the rapid spread and "Americanization" of yoga -- it is now socially acceptable, even en vogue in many parts of the country to practice yoga, whereas just two decades ago yoga was seen as suspect, even cultish.
It could be argued, however, that yoga, intended to be a spiritual practice, should have no injuries whatsoever.
Two factors are to blame in the rise of yoga-related injuries:
Yoga instructors with inadequate training. Many gyms employ yoga teachers with no more than a long weekend of formal education in the instruction of yoga.
Students overeager to "achieve" poses their bodies aren't ready for. As a culture we are obsessed by being more successful, rich, and beautiful. Unfortunately this spills over into yoga when students try to force their bodies into the poses they see models "performing" on magazine covers.
The problem is compounded by weight. A person struggling with obesity or even just a few pounds over optimal weight has more stress on the joints already. Force the body into a pose it's not accustomed to -- or enter or exit the pose unsafely -- and you will soon have an injury on your hands.
One of the first precepts of yoga is the Sanskrit word ahimsa, which most often is translated as "non-violence." It's ironic that yoga is used sometimes as a tool of violence against the self, when someone strives to be someone else with a different body, rather than accept, love, and nurture themselves into health.
It doesn't have to be this way.
First, find a teacher with at least a 200-hour certification, minimum.
Next it's important to develop a yoga practice that's suitable for your body as it is today -- not how you'd like it to be. With that in mind, yoga can be a very powerful tool for weight management.
Use yoga to breathe more deeply and simply relax. Yogic breathing (pranayama) increases the delivery of oxygen to the cells, allowing the organs to function as they should. This will give you more energy.
Deep breathing also triggers the "relaxation response," reducing stress and the production of cortisol. Cortisol is one of the "fight or flight" hormones that your body produces when it gets stressed -- like when a tiger is chasing you, or its modern equivalent: traffic and work.
Overproduction of cortisol can lead to damage in the cardiovascular system as well as -- get this -- weight gain.
Conscious relaxation, as opposed to unconscious relaxation like sitting in front of the tv, activates the parasympathetic nervous system and the creative side of the brain. This allows you to explore creative possibilities for your life, maybe showing you choices you didn't know you had and new ways to meet life's many challenges.
Secondly, explore yoga postures, also called asanas, slowly and easily while your body builds strength and flexibility. There's no need to force yourself into anything. Take your time.
The experience is what is most important, not what you look like in the mirror. When your body becomes stronger and more flexible, your mind and emotional well-being will become strong and flexible, too. A daily practice of yoga could very well open the door to self-acceptance. It's a spiritual awakening.
When you accept yourself as the beautiful expression of the divine (however you define it) that you already are, self-nurturing will automatically arise. Profound and lasting change -- including weight loss -- can occur much more easily when we accept who we are, not when we reject and commit violence against ourselves.
David Morgan is a certified Kripalu Yoga Teacher registered with the Yoga Alliance. He teaches gentle and moderate
yoga for weight management in Knoxville and Farragut, TN.
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Mother and Child Yoga - A Great Activity for You and Your Baby
By
Jennifer WasilewskiLooking for a way to stay healthy and be with your baby at the same time? Often times new mom have to compromise their health and exercise routines because they can’t find a baby sitter or aren’t comfortable leaving their little one behind. Mother and child yoga classes are a great way to maintain a healthy life style, aid your baby’s development, and ultimately share a bonding experience with your child.
Benefits for Baby
Getting your little one involved in yoga will help them learn to move their body in different ways, exploring movement that was once impossible during the nine months they were in your tummy. Early movement can help create confidence and strengthen which will help them work towards developmental milestones like sitting, crawling, and eventually walking.
Not only does yoga help babies reach movement goals quicker, but it also helps them gain simple concepts. For example, yoga can help your baby improve, develop, and identify their concept of spacial relations as well as depth perception. This ultimately makes them more comfortable in their surroundings.
Developing a healthy, trusting relationship with your little one is key to their future physical and emotional well being. The basic bond between a mother and her child is formed early on in infancy and is absolutely necessary for healthy development. The constant interaction between you and your baby during yoga exercises help to solidify the important bond that you share.
Since Baby Yoga helps to enhance the growth and development of your baby emotionally and physically, your baby may benefit in other ways as well. Those who stand by baby yoga insist that it can help you baby sleep longer and sounder; improve their digestion, and strengthen their immune system.
Benefits for Mommy
Involving your baby in yoga is also very beneficial to you as the parent. Life is extremely hectic and often times you don’t have the time or energy to do everything you want with your child.
Setting aside time for yoga gives you the peaceful opportunity to observe your baby in a very natural way. You will notice significant development in your baby and his or her movements throughout the course of your yoga classes.
A new baby is inevitable hard to read and understand. Holding, moving, or participating in other physical activities with them is often nerve wracking. Engaging your baby in yoga is a great way to become more comfortable with your little one and them way he or she moves.
As a new mom, having time to socialize with anyone is often out of the question. Enrolling in a mother and baby yoga class is an excellent way to meet and socializes with other new mothers.
You may find this helpful when you have questions or concerns about your baby’s development, your emotions, or simple just to trade parenting stories.
Yoga will inevitably help you relax and feel better and more confident about yourself. The personal benefits you will receive from yoga will no doubt leave you more physically and emotionally prepared to meet the day with an optimistic approach.
Give your little one everything they need in life including
trendy baby clothes and
baby bling from AristaBrat. AristaBrat is your one stop shop for
celebrity baby clothes.
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Yoga for Kids - The Benefits That Keep on Giving
By
Angelina DufrainKids and yoga. This may seem like a curious concept—mixing young children, whose boundless energy brings up images of wrestling and food fights, with the ancient art of yoga, a calming discipline to align body and mind.
But yoga and children do mix, and there are incredible benefits.
In our modern society, yoga is thought of as a physical practice of postures or poses (known in yoga as asanas.) The word yoga means 'union' and the practice of yoga is believed to bring together body, mind, and spirit. More and more, educators are seeing that a program of yoga brings these benefits to not only adults, but children as well.
Benefits
Physically, yoga addresses an awareness of the body through stretch, strength, coordination, and balance poses. Yoga aids many body systems including digestion, hormones, circulation, and the immune system. As the body feels better, respect and care for that body is encouraged.
Every traditional sport skill can be enhanced by the practice of yoga. The risk of injury is also reduced. Mentally, there is more focus and the calming aspects of yoga can help reduce the anxiety of competition. Studies have shown that children who practice yoga are able to concentrate for longer periods of time. The breathing techniques encourage relaxation and can help handle big emotions or challenging situations in everyday life as well.
Yoga is non-competitive, giving children a chance to master challenging poses in their own timeline. The many experiences of success help to build confidence that transfers to other areas.
What is a yoga class for kids like?
Along with muscles and breathing, children learn poses through imagination. They are asked to be animals, plant, warriors, and insects. The skill of visualization is encouraged, imagining parts of the body from the inside out. They make sounds. They move the poses. Sometimes storytelling or music is incorporated.
While the children are learning about themselves in a non-competitive atmosphere, they are also encouraged to co-operate with each other through partner poses. They are asked to bring awareness to the world around them, and see how all things are connected. This encourages respect for others and the environment as well.
When to Start
Introducing yoga in early childhood is very beneficial. At younger developmental stages, before school age, children may have difficulty focusing. Short periods of exposure encourage an increase in focus, while still garnering the physical benefits. The young child may not be able to do the breathing exercises as asked, but it sets the stage for awareness. Learning to effect one's breath has a calming effect, a skill that can be used effectively throughout a lifetime.
Just like many skills for young ones, providing the exposure lays the groundwork so the skill is more easily learned later. It is that way with the poses and breathing exercises of yoga.
The older child has more body awareness and muscle memory. They are able to refine poses with instruction, increasing the benefits. As is often the case with increased physical activities, the more the body is used, the better it feels to move it. The practice of yoga is self-perpetuating.
And throughout a lifetime, yoga is a gift that keeps on giving.
Angeline DuFrain is the mother of three and has been practicing yoga for six years. Her site with more tips on Yoga for Kids is
http://www.yoga-for-kids.info She discovered yoga when her oldest daughter was four, and children's yoga soon after that. Now, the whole family has a yoga practice that they do together in the living room, three times a week. In addition to the individual benefits of yoga, she has seen the powerful impact of moving joyously together as a family. Read more about Yoga and Kids at Angelina's site:
http://www.yoga-for-kids.info-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Yoga - What Is It and What Does It Offer You?
By
Melissa ReyesLong, long ago, in about the year 300, in a galaxy far, far away, an Indian Hindu named Patanjali developed a practice meant to stretch human muscles, strengthen human bodies, and increase human concentration. He called this practice "Yoga," which means "discipline," in his language.
Practitioners soon discovered that, in addition to improving physical health and developing discipline, yoga also helped them to relax. Sometimes it helped people relax who had been having considerable trouble relaxing in other ways.
One of the most interesting (and for some, most confusing) aspects of yoga is that it can be simply a set of exercises, or it can be a total way of life. The choice is yours, as it is that of any practitioner. Yoga can be whatever you want it to be. Given what it can do for you, it's no wonder that this ancient discipline has become so popular with modern entertainers and athletes, as well as with average people like you and me, who just need a little practice to center our bodies and our minds. These days, relief from our stressful lives is the golden gem we're all pursuing. This discipline tells us that relief can be found in our own stretched bodies and quieted minds.
Advanced practitioners are known as "Yogis." Yogis use the discipline to go beyond mere relaxation; they're attempting to reach higher levels of consciousness. Part of their practice involves abstaining from certain negative activities, like cheating, stealing, lying, hurting people, or being greedy. Another part of their practice involves purposefully performing certain positive activities, like being studious, self-controlled, content, devoted, and clean. As with most self-improvement practices, the idea is not to be immediately perfect with all these goals, but to practice regularly and slowly improve in each area.
In addition to the pursuit of clean living, yogis also pursue physical control over every aspect of their bodies. Yogis regulate their own slow, deep breathing. They believe that everyone's life is measured not in years, but in the number of breaths taken. Thus, they believe that they extend their lives by make each breath count, long and slow.
Yoga brings flexibility to your body, Unlike exercises that work on strength alone. To achieve this flexibility, you just have to relax. You may think that you need to be a human pretzel to achieve some of the strange-looking poses and postures, but the longer you practice, the more you'll find that both the big and small muscles of your body slowly stretch and relax, as do your tendons and ligaments. Physically, mentally, and emotionally, you relax.
It's important to remember that achieving this relaxation is supposed to take time. Don't approach relaxation in a forced, pushy manner. Do you see the irony in that? The relaxation must be approached in a relaxed manner. It can help to think that you're teaching these principles to a small child, even though that child is you. If you were teaching something to a child, you'd expect it to take some time for them to learn. You'd be patient with their frustrations, but you'd explain to them that they shouldn't push, that there's no point in trying to rush through one's childhood. Relax, enjoy the stage of life (or of yoga) that you're in. Let things come naturally; fast or slow, it doesn't matter. Enjoy the current stage, and let the future stages take care of themselves. Do the best you can at any given moment, and at some later moment, if you can do more, then you will.
The ability to balance is a central element to nearly all yoga poses. Because of this, concentration, focusing your mind on exactly where your body is and what it's doing is also required. It's so much harder to balance if you''re thinking about last night's TV shows, problems you're having at work, or issues among your friends and family. When you're practicing yoga, concentrate on yoga. Learning to do this will help you concentrate on work when it's time for work, on family when it's time for family, and even on television when it's time for television.
The poses tend to mimic postures from wildlife, which is why you'll find that they're named after creatures such as the cobra, eagle, cat, crab, dog, or tortoise. Try to mimic these postures in mind, as well as body. For example, when you're in the cobra pose, lying on your stomach with your forehead to the floor, ask yourself What a cobra might feel like, as you inhale and, slowly rolling your head back, support yourself on your hands. Think cobra, feel cobra, pose cobra. Try to move as the snake would move, while you slowly come back down to the floor.
There is no aspect of any move, no effect on a muscle, gland, or nerve that hasn't been carefully thought out. The power of this practice is ancient. As you slowly move and focus your mind, you can draw on the thousands of years of human yoga practice as a source to help you promote your own calmness and strength. For every physical, mental, or emotional goal you'd like to achieve, there is a practice of yoga designed to take you there. Choose a series of exercises to rid yourself of back pain from heavy lifting or leg pain from jogging. Choose a series to condition you for skiing or to enable you to control your depression or your fear.
Yoga is both ancient and modern. Yoga is, at its core, deeply, deeply human, so that even though it was founded so long ago, in a galaxy so far away, it can bring relief and joy and bodily harmony to anyone on Earth in the 21st century, who has breath to draw, a body to move, a mind to clear and focus, and a spirit to touch.
Did you find these tips on yoga useful? You can learn a lot more about yoga by visiting
www.Ever-Yoga.com. Melissa Reyes researches and writes in-depth articles on yoga, its asanas (poses), equipment, options, FAQs, benefits, and more for the popular Web site.
Ever-Yoga.com provides discounts on yoga mats, clothes, books, and other supplies, as well as articles on all the Yoga you need to know.
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
5 Tips on Choosing a Yoga Mat
By
Tiffany GardenChances are, you're just starting out with your yoga practice, or you want to take the next step in advancement. You want to own your own yoga mat, but with so many choices out there it can be quite hard to figure out exactly what you need. That's why I've come up with this list of five tips to help you choose the best mat for your needs.
5. The first consideration is the type of yoga that you are doing. More strenuous forms of Yoga, such as Ashtanga, are greatly helped out by either a thicker sticky yoga mat, or a cotton yoga rug.
4. Make sure that the length and width works for you. The last thing you want to be doing in the middle of an asana is adjusting your mat or trying to cramp your pose to fit a mat that is too small. Many places either have rolls of mat material that would allow you to cut your own custom length, or you can get extra long ones. They also make yoga mats in kids sizes as well.
3. Personal preference should play a key role in your decision. This is going to be your own personal mat, one you're going to be staring down at for many many hours. Get something you'll like!
2. Don't go straight to the budget aisle - yoga mats are going to take a lot of beating from your practice, so you'll want something that lasts. Most mats aren't that expensive in general - you can get a good one for around $20-$30. Make sure that the mat is sturdy, easy to clean, and won't tear or rip the minute you get it out of the box.
1. Your personal comfort levels are the most important thing in the world in Yoga. This isn't a competition - this is about pushing your body naturally, and not overdoing it. If you would be comfortable with a thicker mat, then get one. If you prefer the feel of cotton against your feet, then try that out.
Tiffany Garden is the author of
Yoga Mat blog. She is an avid yoga lover, as well as an avid yoga shopper. Visit her site to find coupons, reviews, guides, and more on yoga mats and other yoga accessories.
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Every Journey of a Thousand Miles Begins With a Single Step
By
Al LipperMost months I talk in depth about specific strategies that help studios improve business. This month, we'll focus on the 10,000 foot view of how some of these pieces fit together. I’m going to share the story of how one studio owner put a handful of techniques together to significantly improve his studio’s attendance and income.
Often studio owners approach me asking for guidance on improving their studio.
“Al, I need more business – there just aren’t enough students coming in,” they say. Often followed by “I’m working my butt off and still it’s not enough.” Some people say these things with an expression of concern for the future, and others – you can hear it in their voice – have a deep fear about what might happen. What they haven’t yet put into words is usually something like “I don’t know if I can pay my bills this month, and I’m afraid I am going to have to close down my studio.” Or other times, it is “I’m working so hard just to keep things barely afloat – I can’t do this much longer.”
Whatever the case, there is a solution.
Roger contacted me for business coaching because of concerns with the marginal income of his studio. After several weeks, he began the implementation of a variety of concrete improvements in his studio. Here’s what he did…
1. He provides all new potential students with a “Welcome Packet.” The packet is a nice-looking folder which includes a color brochure about the studio, how yoga can help people in their lives, an intro article with pictures of smiling people doing easy asanas, and a CD of yoga music with his studio’s name and contact info printed on it. In addition, it contains a coupon for a new-member special promotion (a $50 six-session intro series or 40% off any other class-card or program with auto-renew) and a welcome letter personally signed by Roger.
He explains that this has increased his new student sign-up rate by almost 20%. It makes people want to come back, and it supplements his front desk person who he admists "may not be the best person in the world for getting new students."
2. He has implemented a call-back program for former students – the regulars and semi-regulars that left and never came back. He goes down the list of these people and has a friendly and personable work exchange person call them and simply explain that they are looking for ways to improve the studio and ask the former student why they left (This is done from a point of view of “I would love your feedback so we can improve,” but never “Hey, why did you stop coming?”)
The results? Roger has found that more than 50% of the time it brings students back! At first he thought it would feel intrusive, but what he found is that these people are actually flattered to get the call and be asked. They often end up deciding to come back without the topic ever even being suggested.
3. Roger started tracking the results of advertising. Instead of just putting ads in the paper and local magazines, he now tracks how many dollars worth of new business he gets from each of these efforts (See past articles or the home-study program for specific methods for doing this).
He knows that for advertising to be worthwhile he should earn at least 1.5 times what he spends on it. Now he knows what his return on each advertising dollar is.
Roger was amazed to discover that much of his high-priced advertising barely broke even, if that. He’s cancelled all of his newspaper and magazine ads and finds that his studio makes more money than it did with these ads running. He had been spending more on the ads than they brought in as new business.
4. Instead of “traditional” advertising, Roger has found something better – and cheaper. He has implemented a referral and networking program consisting of free classes for local business owners (who now have become business alliance partners) and improved internet marketing (again, I have gone into more detail on this in past articles and spend two sessions of the home-study program describing how to implement this). Both of these methods have been very effective in getting new students in his studio.
It’s not a single magic bullet for most studios, you see. Rather it’s a combination of specific methods and techniques that work together to significantly improve a studio. Note that not only has Roger increased his income from the studio, but he is now able to share yoga with more people and has the satisfaction of knowing he’s making their lives better. It took Roger less than three months to implement these changes and experience the results.
What is your next step? What are you going to do today (tomorrow at the latest) which will bring in more students, improve income or allow you to work less? Remember, every journey of 1000 miles begins with a single step. What’s yours?
Namasté
Coach Al Lipper
Business Coach for Yoga StudiosDestiny: SuccessWebsite:
http://www.CenteredBusiness.comEmail:
fcoach@centeredbusiness.comTelephone: (805) 544-3938
Coach Al Lipper of 'Destiny: Success' helps Yoga studio business owners smoothly run and expand their yoga studio business. He helps stressed and overwhelmed yoga studio business owners who spend most their time wrapped up in daily business tasks, who can't handle any more clients, or who can't make any more money out of the yoga studio.
Coach Al helps clients find new yoga business strategies which result in generating more clients, increased profits, and more free time for the business owner. The amount invested was small compared to the results. Contact him today to discuss your yoga studio challenges at (805) 544-3938 or visit
http://www.CenteredBusiness.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-----------------------------------------------------------------------
Ten Reasons to Attend a Yoga Retreat
By
Dr. Melissa West(1) Time to Yourself
A yoga retreat is an opportunity for reflection free from the demands of everyday life. Imagine a time of solitude liberated from the daily needs of your children, partners and co-workers. Retreats offer plenty of space for quiet and solitary reflection.
(2) The Food
During the retreat you will be nourished by seven nutritious vegetarian meals. Many retreat centers specialize in fresh menus created from nutritious whole foods that will nurture your body and soul and promote optimal health during your stay. You will leave inspired to make healthy improvements to your diet.
(3) The Yoga
Imagine an entire weekend of yoga classes especially designed for your retreat. A yoga retreat allows ample time for extended yoga practice. Often you will receive more hours of yoga instruction during a retreat than a whole session of weekly yoga classes! Extended yoga practice allows more time for the body to unwind, release, let go, and find peace in your body, mind, and spirit.
(4) The People
The people I have met on yoga retreats are some of the most enlightened, intelligent and thoughtful people I have come to know. Yoga retreats are an amazing venue to form lasting friendships and deepen existing ones.
(5) The Location
Retreat centers are often located close enough so that it is a short drive and far enough to free yourself from the hustle and bustle of the city.
(6) Sleep
Most people need 8-9 hours of sleep to function optimally, yet we rarely get that much sleep in our day to day lives. Practicing yoga all day prepares the body for an early night’s rest.
(7) Pranayama (Breath Practice)
Most yoga retreats will have some portion of the practice dedicated to pranayama or breath practice. Pranayama calms and steadies the mind, helps the body use oxygen more efficiently, and can increase your rate of metabolism to aid in weight loss.
(8) Walking Meditation
Many yoga retreats begin each morning with a slow and quiet walking meditation through the natural surrounding area. This beautiful form of meditation allows you to quiet your mind and connect more deeply with nature.
(9) Time of the Year
Any time of year is a great time of year for a yoga retreat. Go away in the fall to enjoy the beautiful colours of the leaves on the trees, retreat in the winter to escape the winter blahs, spring retreats offer a time of rejuvenation and summer is a perfect time for a mini vacation.
(10) Inspiration
A weekend yoga retreat will allow you to reconnect with your greater, divine purpose. Learn to reconnect with your spirit and the truth within you. A yoga retreat will quiet your mind so you can once again hear your heart's desire and gather the courage to live in spirit.
Melissa West is a yoga instructor and lifestyle coach who leads retreats in beautiful Southwestern Ontario, Canada. For more information see her website at
http://www.melissawest.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-----------------------------------------------------------------------
Practice Hard, Heal Fast? - Yoga Flexibility & Stretching Exercises
By
Lucas Rockwood#4 of 7 - The Secrets of Nutrition & Flexibility
As a yoga teacher, I’m always telling students to go slowly, breath deeply, and take it easy; but there’s always one person who doesn’t hear a word I’m saying… the guy who grits his teeth, grunts, moans, and sprays sweat across the room every time there’s a posture change.
Why do people do this? Well, that guy used to be me, so let me explain.
ENTHUSIASTIC NEW STUDENTS A new student will often walk in the door expecting to snooze through class, but ninety minutes, 35 postures, and 3 OMs later, that same person walks away a weak, wobbly mess.
For me, this is the best kind of student because the shock of their first class often makes them ultra-motivated, committed, and wiling to try anything to restore some balance in their life.
PRACTICE HARDMany yoga teachers (myself included), will tell you to take it easy, be safe, and take your time. This is good advice that should be followed, but I’d also recommend that you practice hard.
What I mean is show up to class, listen to your teacher, and do as he or she says. Read books, try postures at home, wake up early, roll out your mat, and practice, practice, practice!
Yoga can work miracles, but you have to work too.
HEAL FASTSome part of my body is usually a little sore from yoga—but there is a big difference between soreness and pain. Soreness is good, pain is bad.
To overcome your general yoga soreness, keep practicing—but practice more gently. Don’t stretch so deeply and modify postures as needed.
Taking extended time off from practice is never beneficial.
The rule “if you don’t use it, you lose it,” certainly holds true with yoga, but over zealous students have been known to blow out their knees, pull hamstrings, and slip disks in their back. This is serious pain that could keep you off your yoga mat for a REALLY long time, so practice continuously, but safely.
NUTRITIONAL SUPPLEMENTSIn an ideal world, we’d get all the healing nutrients we need from the foods we eat, but our food is no longer the nutrient-dense fuel source it once was (depleted soils, genetic engineering, etc.). Also, pollution, stressful lifestyles, and our constant exposure to toxins reduce our bodies’ nutrient stores. For these reasons, I think it’s wise to take organic, whole food supplements on a daily basis.
There are many great supplements available, but there are 4 that I’ve found essential for yoga students.
MSM: this natural source of sulfur fights inflammations and promotes flexibility and strength of muscles and connective tissues.
GREENS: chlorophyll-dense plant foods boost energy and detoxify the blood.
VIT C: boosts the immune system and enhances the effects of MSM.
TRACE MINERALS: balance the electrolytes in the body and provide building blocks for tissues.
I created YOGABODY because it made it easy for me to take all these supplements together in one capsule.
Thanks for reading!
Keep practicing,
LucasYOGABODY Naturals LLC
http://www.yogabodynaturals.comPlease send any questions or comments to:
questions@yogabodynuturals.comLucas Rockwood is a yoga teacher, vegan chef, nutritional coach, and the founder of YOGABODY Naturals, an all-natural nutritional supplement company dedicated to education, outreach, and wellness.
For more information, visit:
http://www.yogabodynaturals.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-----------------------------------------------------------------------
Ultimate Hip Mobility - Yoga Flexibility & Stretching
By
Lucas Rockwood#2 of 7 - The Secrets of Nutrition & Flexibility
As a yoga teacher, I can tell you that there are 3 poses that everyone wants to learn as soon as possible: full lotus, headstand, and crane pose (bakasana).
Of these three, full lotus is probably the most challenging — but it’s well worth the effort. The Hathapradipika says “there is no asana like padmasana (full lotus).” So there you go!
TOO MUCH DESK TIME?Ask any non-yogi office worker to sit down on the floor and cross his legs, and 9 out of 10 times, his knees will be way off the floor and his back will be hunched up like Quasimodo.
Anatomically speaking, there’s a lot going on here, but on a basic level, the dude’s got tight hips.
YOGA NOT WORKING?If your hips are really tight (i.e. you have nightmares about squat toilets), your average yoga class will only help you make small gains… say 10-20% per year.
In order to double or even triple your progress, keep going to class (this is essential), but take ten minutes each day and practice the postures listed below.
BUTTERFLY (a.k.a baddha konasana)
1 - Sit on the floor
2 - Bend your knees
3 – Bring the soles of your feet together
4 – Pull your feet as close to your crotch as possible
5 – Fold forward and place your finger tips on the floor
6 – Walk your fingertips forward until you can’t fold any further
7 – RELAX everything (legs, back, neck, head, arms)
8 – Breath normally for 3-5 minutes
Looks like this: http://tinyurl.com/2n9oe6(but stretch your arms forward… and relax!)
THE LUNGE (a.k.a. ouch!)
1 – Take Downward Dog
2 – Step your right foot between your hands
3 – Drop your left knee to the floor
4 – Push your right foot forward until the right ankle is underneath OR in front of the right knee
5 – Bring both hands onto the floor inside of the leg
6 – If it’s comfortable, drop down onto your elbows (if not, don’t!)
7 – RELAX everything (legs, back, neck, head, arms)
8 – Breath normally for 3-5 minutes
9 – Repeat on the other side
Like this guy: http://tinyurl.com/2so4kw(but put your hands or elbows down, take your shoes off… and relax!)
I used to be the guy who sat like Quasimodo, but now I can comfortably take full lotus for an hour or more at a time, and it was primarily these two poses that opened me up. If you do these postures as I’ve described, you’ll be blown away with the results!
A Couple of Tips:
- Don’t push or use force… relax completely!
- Practice these stretches 6 days per week (consistency is essential)
- Breath normally
A BIT OF ANATOMYThe two big muscles that are often blamed for tight hips (though they’re not the only culprits) are the iliacus and the psoas—sometimes called the hip flexors or iliopsoas. These tough tissues enable us to lift our legs when we’re lying on our back, or lift up our torso in a sit-up.
The iliacus originates on the inner bowl of the pelvis, the psoas (the weird one) on the lumbar spine. Both cross the floor of the pelvis, the outer edges of the pubic bones, and insert on the inner upper femur (thighbone).
NOT MAKING ANY SENSE?Basically, you’ve got this big bundle of muscle/tissue that starts at your lower back, extends over your pelvis, and finally connects to your legs. If this tissue gets tight and shortened, you can’t do lotus (or a bunch of other poses either). Thanks for reading!
Keep practicing,
LucasYOGABODY Naturals LLChttp://www.yogabodynaturals.com
Please send any questions or comments to: questions@yogabodynuturals.com
Lucas Rockwood is a yoga teacher, vegan chef, nutritional coach, and the founder of
YOGABODY Naturals, an all-natural nutritional supplement company dedicated to education, outreach, and wellness. For more information, visit:
http://www.yogabodynaturals.comPlease send any questions or comments to:
questions@yogabodynuturals.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-----------------------------------------------------------------------
Student Can Do Yoga to Soothe Anxiety, Depression and Insomnia
By
Maria PascucciCampus Calm had the opportunity to speak with Bo Forbes about how yoga can be an effective treatment option for stressed-out students who may be suffering from anxiety, depression and insomnia. Forbes is a yoga teacher, clinical psychologist, and integrative yoga therapist with over seventeen years of clinical experience in mind-body healing. She is the founder of Elemental Yoga and Director of the Center for Integrative Yoga Therapeutics(TM), established in 2006, which offers innovative mind-body yoga therapeutics to clients in the Boston and New York areas. She has a master's degree in Social Sciences and a doctoral degree in Clinical Psychology.
Campus Calm: How can yoga be beneficial for stressed-out students who are dealing with problems like depression, anxiety and insomnia?
Forbes: Yoga requires that you focus on your breath and on what you're doing in a certain posture. This focus helps you take your mind off what you're worrying about -- either anxiety-wise or depression-wise. The movement of an active yoga class -- the contraction and release of muscles -- can help you release the muscular tension that comes with anxiety and depression, helping you to discharge stress and balance your mood. That combination of movement, plus certain things that you do in the practice, plus the breath, really makes you focus and be totally in the present. You're not thinking about the past or worrying about the future. In addition, other forms of yoga that are non-active, such as Restorative Yoga, can also help.
Campus Calm: Some students go outside and run when they're stressed. How is it different to learn to slow down and do yoga?
Forbes: Again, it's that focus on the breath and what you're actually doing which helps you achieve body awareness. It's pretty life-changing, whereas if you're just doing a workout, or just running, you can still zone out in that running experience or in that workout. You can be not present and run ten miles. I think a lot of people do just that. A yoga class really demands that you be present on so many levels. Other than just a workout for the physical body, it's a mind-body workout.
Campus Calm: How can yoga help students develop a positive body image?
Forbes: Two of the central principles of yoga are contentment, and being in the moment. Yoga is about accepting yourself in the moment. The fringe benefits of yoga are that when people start to feel stronger and more flexible, they value their bodies more for what they can do rather than what they look like. That's one major way to develop a positive body image.
Campus Calm: Isn't it true that yoga helps you practice gratitude for your body?
Forbes: That's a nice thought but I don't know if that's the goal of yoga. I think some people may say that happens. There can be a problem with yoga in America today in that, like in other endeavors, there's an emphasis on having that perfect, thin yoga body. We still have that to worry about. Many women who take classes will compare themselves to the size of the other women. Still, one of the guiding principles of yoga is contentment and acceptance- and gratitude can be an extension of that contentment.
Campus Calm: Can you explain what being "mindful" means and how students can live mindfully even when they have a demanding academic course load?
Forbes: Mindfulness is really about focusing on the present, what you're doing in the present moment rather than waiting for some time in the future when you can enjoy something. It's about being really aware and really focused on what you're doing in the present -- no matter if you're washing dishes, working on a paper, or sitting in class. And being present can be extremely demanding.
What goes along with that is putting a value judgment on different kinds of time. Time that you spend out with friends, for example, you often value more than time that you're spending studying. If you apply that same focus, mindfulness and real aliveness in the present that you might have with friend to your studies ... you'll feel better, more vibrant; and it will enhance your schoolwork as well.
Campus Calm: You wrote, "It's so easy to fall into the trap of doing too much, ignoring our own needs, and ending up in meltdown mode." How can students avoid this and learn how to make a conscious intention to take care of themselves every day?
Forbes: I think just by carrying that intention -- to practice the art of self-care -- everyday is the first step. It's important to acknowledge that self-care has a value. Many Americans believe that the harder we work, the more productive we are.
Taking time-outs to sharpen the saw -- to rejuvenate your mind and body, can actually improve your productivity on the other end. It's really about appreciating the value of self-care.
Campus Calm: Students grow & learn when they are able to block out the world's expectations and instead listen to what they really want out of life. How can yoga help students learn how to focus and how to develop an inner dialogue that leads to internal awareness?
Forbes: Yoga is about quieting that external stuff -- what the world expects of us -- and moving inward. The more you are focused inward, quieting your mind, being present, and moving your body in a certain way, the more you are able to get in touch with your inner truths. And the more apt you are to create and maintain a productive dialogue with your inner voice, as opposed to someone else's.
Campus Calm: In one of your articles, you said, "A personal crisis can be a gift on the path to spiritual maturity." Can you explain that further and discuss how a student's attitude in adjusting to the challenges of college life could help him or her develop a strong sense of self that will serve them their entire lives?
Forbes: Ever crisis is an opportunity for growth -- to be stronger and to mine our own internal resources. If things are always easy, we don't realize that we can rise to the occasion. A crisis helps us to dig deep within, to connect with something really strong inside us. And yoga helps us to develop that inner strength, so we can call upon it when we need to.
Campus Calm: Can yoga, in some cases, be more effective than prescription medicines in treating anxiety, insomnia and depression?
Forbes: Many of my students have used a yoga program, under supervision from a yoga specialist and their physician, to go off antidepressants and anti-anxiety medications. It's a complex process that involves a combination of active yoga and restorative yoga.
Restorative yoga is a great way to address anxiety and depression. For people with anxiety and depression, they have a lot of imbalances in the nervous system. The nervous system is either on hyper-alert all the time or it might be under-functioning.
Restorative yoga's extraordinary combination of breathwork, internalization of the senses, calming of the mind, relaxation of the physical body, and passive stretching help soothe the nervous system. It subdues the "fight or flight" response characteristic of anxiety, insomnia, and chronic stress, while activating the "resting and digesting" response of the parasympathetic nervous system, resulting in mental calm and physical release. It's a whole different process from active yoga. Chances are there's a restorative yoga class somewhere in the city that you live in. Once you learn it, you can do it in your dorm room or wherever you are.
Maria Pascucci is the President of Campus Calm - the award-winning online forum for today's stressed-out students, parents and educators. Download the FREE Stress-Less Kit with 4 free gifts at (
http://www.freecampusreport.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-----------------------------------------------------------------------
The Usefulness Of Yoga Accessories
By
Cindy HellerAlthough yoga does not require too much accessories, the usefulness of yoga accessories cannot be doubted as it will make you more relaxed and secure. There are a few requisite yoga accessories that you cannot do without, especially clothing such as upper body wear and pants.
The next is a yoga mat for practicing the various yoga poses, and then there are the yoga shoes or socks. Other like a bag for yoga mat, DVDs for self study and water bottle are optional, including yoga props.
One of the most essential yoga accessories is the clothing and it should not be too tight or too loose as you will not want it to interfere with your yoga exercises or leave you unfocussed. The upper body wear should be just right and usually they are made with a combination of cotton or Lycra as these materials are ideal for yoga for they provide comfort and pores for circulation
Another is the lower body wear and for warmer climate, it can be just shorts so that you won't get too hot while practicing. During colder weather, you can wear pants but they should not be too loose and distract your exercises. Except for t-shirt and pants, you should leave your jewelry and watched at home to avoid getting in the way of your yoga practices.
Other necessary yoga accessories are the yoga mat as it will cushion you against the hard flooring and it should be hygienic as your body and head will be in contact with it. Other consideration is that it will provide friction between your body and the mat as you will perspire during the exercises so as to ensure that you do not slip and get yourself hurt.
In addition, the yoga mat should be tried out and it should also be easily maintained and wash so as not to add to your stress level. As the yoga mat will be rolled up after practices, it should be able to lay flat when you need it and not too sticky when you are doing the poses.
Those staying in colder countries should ensure that the yoga mat remains flexible after it is out in the cold climate or when you need to place it in your car trunk. Also check the sturdiness and lifespan and it is neither too light nor heavy. For those mindful of the environment, it is essential that it can be recycled or reused.
Most of the time, yoga is done barefoot or just with a pair of cotton socks but yoga shoes can provide the comfort that you need. Yoga shoes are different from the usual exercises shoes in that it has slim soles to provide suppleness and the top part of the shoes is lighter so as to ensure air circulation.
In addition yoga shoes are vital as bacteria and germs will not form and also when you need to share yoga mat. On the other hand it can avert injuries like stepping on jagged pebbles or ants bite. With the yoga shoes, it will help ensure that you do not slip when you are carrying out certain postures.
Yoga socks can be used in place of yoga shoes as wearing them is like putting on gloves for your feet but some would choose to use toe socks that is accompanied by non-slip rubber dots to provide friction and those are feasible choices besides yoga shoes.
The optional yoga accessories like a bag for your yoga mat so that you can transport then back and forth from your yoga classes and with provision for change of clothes, keys or wallet. Yoga DVDs can help you to revise the moves that you have practiced and other like yoga props to assist you in the various poses.
Water bottles can be useful but not necessary as you will perspire profusely during the exercises, as a result releasing toxins. With the replenishment, it will replace lost fluids and remove the excess toxins. In addition you will be dehydrated after practices so a fresh, rejuvenating bottle of water will lighten you up.
Shopping for yoga accessories can be done at yoga specialty retailers and it is better to shop there than just any retailers as they will have a wide ranging items and knowledgeable sales staffs to guide you. Also it can be done online but the drawback is that you will not get to test the items, on the other hand, it provide a relaxed ambience and convenience without stepping out of your house.
Cindy Heller is a professional writer. Visit
free yoga exercises to learn more about
tantric yoga and
tantra 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-----------------------------------------------------------------------
Knowledge And The Relevance Of Yoga Poses
By
Cindy HellerAlthough yoga is not a high-impact exercise, it can provide strength as well as suppleness to the body but you can cause injury to yourself if the poses are not correctly done. Through an in-depth knowledge, you can avert possible injuries.
The correct breathing techniques as in other form of exercises are essential to yoga postures to avert unnecessary injuries. The most glaring is to withheld your breathe in between changes of yoga positions. Yoga is similar to weight lifting, you need to inhale and exhale while doing the poses and holding it only when you are done with the exercises.
Normal yoga poses are unlike those that you found in television where they contort their body to make you squirm as yoga postures are done with little strain. Do not overstretch yourself and if you are uncomfortable with the poses, do not carry on as you might be heading for a serious injury.
Yoga should be done at a certain pace as you will want to be with the flow and keep your muscles tension free. Going through the yoga positions too fast is not healthy as it will strain your muscles and hurt yourself.
Practicing from a qualified teacher rather than through self learning such as self-help books or self taught videos are better as you can then the yoga poses correctly, thus avoiding hurting yourself. It can be done at a gym or one-to-one coaching. A knowledgeable yoga teacher can assess your skill level and offer the right supervision saving you a lot of times and unnecessary headaches.
As yoga is very healthy and beneficial, it is better to learn the postures correctly from the beginning. Asanas or yoga positions can be difficult if not carry out correctly. After picking up from a qualified yoga teacher, you can then supplement through self-help books and self-taught videos. The yoga book by Dharma Mittra called the Asanas:608 poses is one of the most complete book.
Video is more comprehensive than book as there are movements to guide you instead of interpreting from the pictures. With video, there is voice to guide you so you can learn all the poses with minimal misunderstanding.
The advantages that you can derive from a qualified yoga teacher is that the yoga poses is performed before you so there will be no ambiguity and at the same time, he/she can rectify your mistakes instantly. With yoga teachers, they can design the courses to suit you and even for those with special needs such as pregnant women. As well as, you can use the yoga classes to network with friends thus increasing the joy of attending practices.
Generally picking the right postures is essential to yoga so that you can enjoy the full benefits of it. The numerous yoga postures are listed below:1. Sukhasana which is a fundamental yoga pose. This type of yoga will assist in focusing and breathing technique as well as building the lower back and hips2. Dog and Cat which is another basic pose and it is actually two dissimilar poses.3. Sethu Bandhasa, also known as the bridge is done by lying on you back and with your knees upward and hands by the side.
For beginners, yoga can educate you on the relevance of our day to day movements such as sitting, lying down, crouching or even stooping. With certain changes, basic yoga are like those positions that you do daily without noticing and there are many benefits to gain.
As beginning yoga has been endorsed by medical society for its mental and physical benefits, physicians usually recommend it to their sick patients as it encourages curing and respite from the illness.
You can progress from beginning to more difficult poses by certain adjustments. Yoga is adopted from observing the many daily movements and they can give you the full benefits of the workouts that you won't be able to get from it otherwise.
Yoga poses is progressive, you can pick up the more difficult poses gradually and with supervision from a qualified yoga teacher, you will be able to pick the correct poses. As yoga is also a mild and developing exercise, it can be done irrespective of your age. With more confidence, you can then go on to pick up more difficult poses.
While doing yoga poses, you can feel the improvement in your joints as well as look better and an improved self esteem. What you need is consistency and self discipline to follow through all the poses.
Cindy Heller is a professional writer. Visit
free yoga exercises to learn more about
benefits of yoga and
yoga techniques.
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Easy And Advanced Yoga - What Is The Difference?
By
Cindy HellerMost westerners usually wince when they the subject of yoga is brought up. All they see is complicated poses done by yoga practitioners. But there is easy yoga and the advanced level, so everyone who is interested can pick it up. Both easy and advanced yoga are formed thousands of years ago in India to assist practitioners achieve balance and harmony in their life. With a balanced and harmonious body, it is easy to be one with the universe.
Yoga is never religious although it was passed down from traditional Hindu sacred document.
Easy yoga poses can be obtained from classes, self-help books, self taught videos or DVDs but it is better to begin learning from a qualified yoga teacher. You will then pick up all the proper yoga poses.
Yoga lessons can be tailored for children, pregnant women, senior citizens, etc as easy yoga is not at all difficult to pick up. Exercises keep your body fit and healthy and easy yoga fits the bills as it can be done in relax and joyful approaches.
As your muscles grow suppler, you will experience a growing confidence in addition to rejuvenation, reassurance and relaxation. As a form of meditation, it can help reduce stress and frustrations as well as getting healthy.
Beginners can practice yoga by following few basic steps and from there you can fully understand and garner the many benefits of yoga. Through practicing beginning yoga, you will feel emotionally and physically better.
Initially you will have to pick up the dissimilar features of yoga and the differing types. The philosophy of yoga needs to be learned as well, including the breathing techniques that will assist you in relaxation so as to attain stability to be able to acquire a right frame of mind to do intense meditation.
As you started off with beginning yoga, you will have to experience many levels of yoga and from there build up capability to sense what can be done from one level to another. Altogether there are eight levels and you need to be able to overcome each to achieve insight to a greater life. It is necessary to observe the morals and ethics of yoga in order to lead healthy life.
One of the many benefits of beginning yoga is its curative purposes and it can better your mental and physical well being. Your body will become suppler and you will be able to move about easily and you will also gain muscles and a well toned body. The mental aspects will be a reduction in stress level with increasing consciousness and calmness of mind in addition to concentrating better.
Advanced yoga is taught not to show off but one of the main attribute is humility. Yoga lessons create harmony between mind, body and soul. Although it can be learn from DVDs, books, magazines, etc, do not attempt it if you are not familiar as it is more difficult that envisage.
Advanced yoga is for those experienced practitioners and Pilates can be useful too, even though Pilates focus on body and not mind and soul.
Advanced yoga is a gradual build up from easy yoga but there is more than meet the eyes as building up your ethics and morals as well as staying calm and be able to take what life throws at you and follow god's guidance.
Advanced yoga can muster the mind to walk on broken glasses or through fire and even went without food for days, be clairvoyance and even levitate. But that is not what advanced yoga encourages as it is to be unified with the universe and show you the direction in life.
Another difficult type of yoga is the power yoga and it can be thought of as similar to karate. Even with experience in martial art instructions, you might not be sufficiently prepared to take on power yoga.
Power yoga require total dedication as the training can be intensive but it make little sense as yoga is understood to be relaxing and calming to the mind and body. But power yoga is very physical in nature.
Power yoga is all about fitness and complements the usual stretching, balance and focus; it helps in your blood circulation. The reason is more oxygen is propelled to the muscles, thus improving energy level.
Power yoga is the best way to keep fit and with this, it will help you to grow old with poise and not rapidly. Picking the techniques of power yoga is not enough, you need to practice consistently or your fitness level will drop. Sticking to a firm schedule daily is essential even with distractions. This is what discipline is all about.
Cindy Heller is a professional writer. Visit
free yoga exercises to learn
what is yoga and
history of 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-----------------------------------------------------------------------
Understanding Yoga As We Know It
By
Cindy HellerYoga is the vogue for those trying to lose some weight and get fit. It is relaxing and through meditation, one can achieve calmness of mind, as well as increase suppleness and agility through the exercises.
Yoga was formed about eight thousand years back and it can be attributed to the Indus Valley and the Vedic civilization. Other hinted to it way back before the formation of the Vedas in India. Certain historians deem that it only goes back to about four thousand years as a result of Vedic shastras and the Hindu sacred manuscript. Vasishta, Yajnavalkya, and Jaigishavya whom are well known Vedic wise men and they are among the supreme practitioners.
Yoga in recent times has been reduced to physical exercises completely different from what was scripted. Hatha yoga is the most widespread type of yoga practiced in the west. The practices are mainly centered on stretching and breathing devoid of the spiritual aspects.
Yoga offer host of benefits to our physical, emotional and spiritual make ups that other exercises cannot provide, therefore it is advantageous to take up yoga. It is one of the best exercises as it reduce your stress level and calms the mind as yoga requires stretching of the body and taking up dissimilar poses, even when you are controlling your breathe.
This give rise to a calm body yet you are fully in control. Also they are certain kinds of yoga which center on meditation and relaxation. Doing the different poses will at the same time get you lean, toned and fit. Yoga not only assists you in losing weight but tone and fortifies your body as well, that by building gorgeous muscles and not bulking.
It is one of the best forms of exercises irrespective of age or gender. Picking up the fundamentals of yoga is not difficult by progressing from simple to advanced level of postures. The most fundamental forms of yoga is the asthanga yoga with bikram yoga being the most complicated as you will have to practice it in 40 degree Celsius and a humidity of about forty percent.
Through books and DVDs you can pick up yoga easily or visit a gym to learn from a qualified yoga teacher and learning from a yoga teacher will help you to pick up the nuances of yoga and they will be there to correct your mistakes.
Learning yoga is an ongoing process and you will grow to enjoy the benefits as it is not an exhausting and arduous undertaking. Compare to other exercises, this is the one that you can benefit physically, emotionally and spiritually.
Yoga is initially alternative kinds of exercises that began to be more widespread and becoming mainstream. The yoga practice in the west is hatha yoga and it is through vigorous exercises get the body ready for extended period of meditation. Other kinds of Yoga are not that physical but just there as a philosophy.
Contorting the body into odd physical shapes is known as asana yoga. It might make you squirm but it is meant for the body to relax. There are other poses too but the easy one is enough to give the practitioner strength, control and suppleness.
Even though western countries concentrate on the physical aspects, breathing technique is as vital. Breathing complements the exercises as oxygen supports the body. With the correct breathing technique, it will help you to alleviate your stress and fuel you up. Meditation from yoga helps you to relax, think on your feet and there is a whole concept of mind and body development.
Yoga is very beneficial to mind and body and the practices have been spreading throughout the world. The increasing popularity is due to endorsement by physician who counsels their patients to take it up for the value and advantages of yoga and it also has been widely research.
As yoga relaxes and calms the mind and body and offer many other benefits, for instant uplifting of your mood; it is not surprising that physicians and scientist are keen on it and much has been written on the subject. Yoga also helps in healing and maintains health. Together there are six types of yoga and they are Raja Yoga, Karma Yoga, Bhakti Yoga, Jnana Yoga, Tantra Yoga and Hatha Yoga.
Therefore with an understanding of yoga, it will point you to one of these six types and eventually when you have pick up enough knowledge; it will open your mind.
Cindy Heller is a professional writer. Visit
free yoga exercises to learn more about
different types of yoga and
yoga for weight loss.
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
The Ultimate Core Exercise
By
Susi Hately-aldousEvery so often when I read a yoga magazine, I shake my head, sigh a little, and say, “Oh my.” I find it disheartening that despite the wealth of yoga-related anatomy available today, articles are being published that have misleading intentions and that provide misleading information.
In the August issue of Yoga Journal, there is a subheading on the front cover that declares “The Ultimate Pose to Build Core Strength.” Being the initial publisher of Yoga for the Core, by Suzette O’Byrne, and being interested in anything “core” – whether it refers to physical anatomy, breath, subtle energy flow, or bandhas – I was quite excited as I opened the pages to look for the article. And then . . . disappointment.
The article highlighted Urdhva Prasarita Padasana (Raised Stretched-Out Foot Pose), UPP, as the ultimate pose to build core strength. It described the pose as
· having “a well deserved reputation as an abdominal strengthener.” · “This simple movement strengthens a muscle that passes through the very core of your body, which aids your posture, your movement, and . . . even the way you breathe.”· “UPP’s real benefit is to a pair of deeper abdominal muscles, the psoas, . . . deemed one of the most significant muscles in the body.”
My disappointment stems from one primary point. Core stability is a hot topic in all things movement – yoga, fitness, athletics, and rehabilitation. People who are interested in learning more about the core will be highly attracted to this article. The problem, though, is the article didn’t speak about the core. Sure, it spoke about a muscle that passes through the core, but it left out transversus abdominis, multifidus, the pelvic floor, and hip adductors. The focus of this article was on the psoas.
To be clear, I love the psoas – it is a powerful muscle from all sorts of angles. From a purely anatomical place its importance manifests broadly. The psoas· is the only muscle that connects the spine to the leg,· is closely connected to the adrenal glands and is impacted by the stress response,· interweaves with the crura of the diaphragm,· is vital in connecting the movement of T12 to the SI joints to the femurs during walking, and· contributes to posture.
However, its ability to do all of that relies on its relationship with the muscles described above in addition to balancing with the hip abductors and hip external rotators. If the editors of Yoga Journal took that into account, UPP wouldn’t have made top billing.
To be able to perform UPP without cramping in the neck, holding the jaw, holding the breath, and gripping the butt, all the muscles I just mentioned need to be working well. If they aren’t, the yogi is going to suffer. And truthfully, in all my time teaching I have yet to see someone who could do this pose without proper abdominal contraction and without face tension, neck tension, or breath holding. Not so good for posture, breathing, and better movement.
Which begs the question . . . is it the ultimate core exercise?
When considering the ultimate core exercise, a teacher needs to understand how to build core strength safely and effectively.
Here is what I have found to work for the yoga teachers and yoga students I have taught:
- Get into the primary core muscles – feel them, experience them.- Think about the muscles as an interconnected web. - Breathe easily while keeping the rest of your body at ease.- Now move. Can you move easily, maintaining the above three points?
A primary feature of truly building core stability is this – you know you have it if you feel light after doing the exercise. It is as if your spine has lengthened, and you experience lightness. You won’t feel rigid; instead, you will float.
I love the following analogy: Having good core stability is much like a boat on water, where the body is the boat and the external stimulus is the water. Both (body and boat) are able to respond to the inevitable wobbles, turns, and shifts only when they are in balance. This balance enables you to move from fast to slow and slow to fast.
So what, then, is the ultimate pose to build core strength?
To determine that, we need to delve into the current research being shared amongst the core stabilizing experts around the world and relate it to the physical practice of yoga. Know that there are many great exercises, they just aren’t yoga poses. If we filter all the exercises so we focus solely on yoga asanas, the ultimate pose to build core strength is . . . drum roll, please . . .
Vasisthasana (Side Plank Pose).
Many yogis consider Vasisthasana an arm balance. It is, but in order to stay out of the wrist and to feel freedom in the shoulders, your core needs to be working well. Those are good signs to help you practice. And, if you have Yoga for the Core, review pages 54–57. There is good instruction on moving from Plank to Side Plank in an effective and resilient way.
Happy exploring.
If you feel that someone would benefit from this, please pass it along.
All the best, Susi
For the past 8 years, Susi Hately Aldous has designed customized yoga therapy programs for people with pain or injury. Her diverse background, which includes a BSc. Kinesiology, yoga certification from India and Canada, training in modern mind-body medicine, and practical experience as an exercise therapist and ergonomics consultant, provides a functional and common sense approach to her teaching. Her clients come from a variety of backgrounds and levels of fitness but what they share in common is what initially brings them to her classes. They initially come because the stress, injury, pain or fatigue they are suffering from is keeping them from attaining their goals and living life they want to live at home, work and play. Susi is also the author of Anatomy and Asana:Preventing Yoga Injuries and Yoga for the Desk Jockey™. She lives in Calgary, Alberta
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Disover The Benefits Of Yoga
By
Janice H.Yoga brings us both physical and mental benefits. Physical benefits are toned and better built body with improved respiration and energy level. It also improves our metabolism and promotes better circulatory health.
For mental benefits, yoga teaches us how to focus on breathing while we look and feel younger. It improves our athletic performance too.
Consistent practice of yoga with meditation help to control ailments such as diabetes, blood pressure, digestive problems, arthritis, arteriosclerosis, chronic and heart problems. Scientific tests have proved that yoga has the ability to increase the control of autonomic or involuntary functions like temperature, heartbeat and blood pressure.
According to medical scientists, yoga therapy is successful because of the balance created in the nervous and endocrine systems which directly influences all the other systems and organs of the body. Yoga acts both as a curative and preventive therapy. The very essence of yoga lies in attaining mental peace, improved concentration powers, a relaxed state of living and harmony in relationships.
Through the practice of yoga, we become aware of the interconnectedness between our emotional, mental and physical levels.
I have practiced yoga for more than ten years now and I find that not only does it give me wonderful physical workouts; it also provides me with a completely different outlook in life. It does not matter how tired I may be going into class, I always look forward to it and I come out a changed person when the session ends. I feel refreshed and renewed, like every cell in my body is sparkling.
Many activities and workouts can get our bodies in shape and toned, but yoga provides much more than just a workout. Holding yoga postures actually wrings toxins out of our body and the yogi breathing infuses the body with energy.
We need to breathe deeply to bring oxygen to all our cells, rid the body of toxins and energize us, but we also use breathing to help us turn inward in meditation. Peace of mind is important to us and so is staying calm during the day.
BENEFITS
Physicians and scientists are discovering more and more new health benefits of practicing yoga. Studies show it can relieve the symptoms of several common and potentially life-threatening illnesses such as arthritis, arteriosclerosis, chronic fatigue, diabetes, asthma and obesity.
Asthma
Studies conducted at yoga institutions in India have reported impressive improvements in asthma. It has also been proved that asthma attacks can usually be prevented by practice of yoga.
Respiration Problems
Patients who practice yoga have a better chance of gaining the ability to control their breathing problems. With the help of yogic breathing exercises, it is possible to control an attack of severe shortness of breath.
High Blood Pressure
The relaxation and exercise components of yoga have a major role to play in the treatment and prevention of high blood pressure and hypertension. Yogic breathing and relaxation techniques have been found to lower blood pressure and reduce the need for high blood pressure medication in people suffering from it.
Relief of PainBreathing exercises used in yoga can also reduce pain because our muscles tend to relax when we exhale. Lengthening the time of exhalation can help produce relaxation and reduce tension. Awareness of breathing helps to achieve calmer, slower respiration and help in relaxation and body pain.
ArthritisThe easy stretches with deep breathing exercises relieve the tension that binds up the muscles and further tighten the joints. Yoga is relaxation and exercise rolled into one – the perfect anti-arthritis formula.
Weight ReductionRegular yoga practice helps in weight management because it improves our metabolism. It is able to overcome anxiety and thus solving the problem on anxious eating. Yoga deep breathing increases oxidation or burning up of fat cells. Yogic exercises induce more continuous and deeper breathing which gradually burns, sometimes forcefully, many of the calories already ingested.
Mental PerformanceExperts suggest that the regular practice of breathing through one nostril may help improve communication between the right and left side of our brain. This increased brain activity is associated with better performance and doctors even suggest that yoga can enhance cognitive performance.
Mood change and VitalityPeople who participate in yoga over a period of time claim a positive effect on outlook and energy level. yogi stretching and breathing exercises have been seen to result in an invigorating effect on both mental and physical energy and improved mood.
Janice H. is an author who does lots of research into health and nutrition. She is working towards her mission: Leading People To Ageless Living. Visit Janice's Blog at:
http://www.stayyoungsecret.com/blog to immediately improve your life and receive your FREE e-Report.
-----------------------------------------------------------------------
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 Rid of Your Back Pain With Yoga Once and for All
By
David W RichardsDo you know that four out of five adults have at least one bout of back pain sometime during life?
There are many things that might cause back pain. It most often occurs from tense back muscles and ligaments, from improper or heavy lifting, or after a sudden awkward movement.
It can be prevented by building your muscle strength and flexibility. Also watch your move and be smart while lifting heavy stuff.
But, what if you’ve got it? Is there anything you can do?
Other than some prescribed medications from your doctor, why don’t you try yoga? Yes, yoga.
Yoga can help ease lower back pain by gently stretching and strengthening the muscles of the lower back and legs.
Check out these poses of yoga that can help you get rid of back pain:
• Bow or Dhanurasana
This pose is effective in straightening upper spine hunches. Yet, this pose is meant only for those having light back pain and it is better for anyone with a history of chronic back pain or acute back pain to avoid it.
• Cobra Bhujangasana
This pose is a healing posture for the low back but this posture may have a negative effect if done incorrectly or too deep. This posture decreases stiffness in the lower back, enlarges the chest, and strengthens the arms and shoulders.
• Corpse or Savasana
The Corpse Yoga Pose is considered as classic relaxation yoga pose. It helps lower of your respiration and heart beat. It will also reduce your body's energy loss, remove your stress and rest your whole system.
• Plough Halasana
If practiced slowly and smoothly, the entire spine becomes flexible and the spinal nerves, muscles and ligaments are toned up and fed with extra supply of arterial blood..
Those are only some of the poses that can help you get rid of back pain. Take a yoga class to know more poses. However, it is best to check out with your doctor as well before trying any yoga poses and consult with your yoga trainer.
David W Richards is a husband and father. He has been doing yoga for years with his beloved wife.
He also has interests on other stuff such as
stock and
finance, and
trading that he shares on his
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-----------------------------------------------------------------------
Hamstrings, Stretch and Strengthen
By
Sylvia SmelcerThe hamstrings are a muscle group consisting of three muscles, the semitendinosus, semimbranosus, and biceps femorus muscles. Tight hamstrings cause difficulty in touching your toes, and this can lead to problems in the lower back. The practice of yoga offers wonderful ways to stretch your hamstrings, but it is also possible to overstretch the hamstrings muscles.
The best way to prevent overstretching the hamstrings is by also practicing asanas that strengthen the hamstrings. There are many yoga programs, such as the ashtanga series, that incorporate elements of both stretching and strengthening into the series. But for those who are practicing on their own at home, or for yoga teachers who make their own lessons, it is important to know which asanas stretch and which strengthen the hamstring muscle group.
There are some asanas that mildly stretch the hamstrings, such as adho mukha svanasana (downward dog), and prasarita padottanasana (wide-legged forward bend). Many people will not feel their hamstrings in adho mukha svanasana, and this is a nice test for yourself or your students to see how tight the hamstrings are. Uttanasana (standing forward bend) is another great stretch for the hamstrings, and teachers can check their students’ hamstrings easily in uttanasana as well.
A hamstrings stretch that goes a bit deeper than uttanasana or prasarita padottanasana is parsvottanasana (intense side stretch pose). This pose is more strenuous on the hamstrings because one leg is in front of the other, which causes the front leg to feel a greater pull. Two poses that go deeper into the hamstrings stretch are utthita trikonasana (triangle pose) and utthita parsvakonasana (extended side angle pose).
Seated hamstrings stretches include janu sirsasana (head to knee forward bend) and pascimottasana (seated forward bend). One of the most intense hamstrings stretches is hasta padangusthasana (supine hand to toe stretch). This pose can be done with a strap, or using your arm after you have been stretching your hamstrings for a while. It is easy to overstretch the hamstrings in this pose, so it is important to breath deeply and not push too hard.
Along with poses that stretch the hamstrings, it is important to mix poses that strengthen the hamstrings. A nice way to begin class or your private practice and help strengthen the hamstrings is with the Warrior series. Both virabhadrasana I and II (warrior I and II) help strengthen the hamstrings. Try spending a longer time in warrior II, because it is easier for most students to go deeper into the pose and feel their hamstrings in warrior II.
Setu bandha sarvangasana (bridge pose) is a relaxing way to focus primarily on the hamstrings and back, and purvottansana (inclined plane) is a more active but similar stretch. Salabhasana (locust pose) strengthens the hamstrings and also stretches the upper spine at the same time. Ustrasana (camel pose) stretches the lower spine and strengthens the hamstrings as well, but be careful of ustrasana because it is easy to overextend the lower back in this pose.
Squats at the wall or with a partner are nice pedestrian movements that will strengthen your hamstrings. And you can even strengthen your hamstrings while sitting at your desk. Simply place both feet on the floor and gently make the motion of pulling your feet towards your body (but don’t actually move your feet).
If you strain your hamstrings it is best to rest them and not attempt any movement until they have healed completely. But by practicing poses to strengthen and stretch them, you will be less likely to overstretch your hamstrings.
To learn more about yoga and where you can take yoga classes or receive private yoga instruction, please click
here.
Sylvia Smelcer is a yoga teacher in Austin, Texas. You can learn more about Sylvia's yoga teaching
here.
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Change your Body
By
Christopher WalkerThere are four substitutes for happiness. They are Greed, Food, Sex and Spirituality. When our emotions and/or our mind becomes under the control of forces outside of us, or under the influence of stinkin thinkin inside of us, our body goes to pack. You can change your body at the gym or eat yourself into bean pole status, but if you want health, longevity and energy you'd better listen up. Bad body - unhealthy body - means - crappy thinkin, unhealthy emotions - crappy living. We've got to understand, that body is the victim of stupid management not anything else. So, you want to get good body, hero? Then here's three steps the Spiritual Pitbull says, always works.
1/ Let goSubsitutes - greed, sex, food or spirituality are good short term fixes for unhappiness. But they just kill us in the end, instead of the unhappiness. So, step one - stop substituting. Let go of the idea that some cake, sex, job or spiritual class is going to fix your unhappiness. Bull Dust, that's what it is. Substitutes are just good bandaides but if you need stitches under the bandaide and you leave the bandaide on, you gunna die of toxicimia. So, peel off the bandaide and come join the real world where the rest of us live where we are sometimes unhappy and sometimes happy. Stop beating yourself up for being unhappy sometimes. You have to be happy about being unhappy. If you are happy about being unhappy, then unhappy with make you happy. The idea is to let go of the false props that are killing you and just get used to the idea that sometimes unhappy is ok. You just don't need to project it onto others.
2/ Hold onHold onto these facts: you are not your feelings. You may feel unhappy, but that's not you, that's how you feel. That's not you. So you can look after the unhappy you, not by changing it, but by looking after it. Don't throw it into a party or some meal in order to turn it around. Leave it, caress it, say, "Hi mini me, hope you ok" nice huh? Hold onto the fact that if they stripped your arms and legs and head and bum and all the bits away, you'd still be you, just less mobile in a worldly sense. (maybe a ghost or spooky one) - Hold onto love for people, not them. Hold onto love for nature and friends and family, but not them. They are not their bodies either so, don't hold onto their body, hold onto your love for them.
3/ Get happy.
Now we need some honesty. Unhappy people are unhealthy people. You might argue about someone you know who was so happy and successful who got a sickness. I would say "Impossible" nature only destroys those things that are not on purpose. Let's suggest that if you are not healthy, then its because you are not happy, not the other way around. The spiritual pitbull suggests you stop substituting sex, food, greed and spirituality for the real happiness you deserve, and stop. Let it in, let love and sunshine and clouds, and flowers and trees and birds and all the sounds of life in. And simply be thankful.
If you still need some support ask me direct. If i can't answer your question you may be best to book a personal consultation with me. That consultation session lasts around half a day online or in person. We charge as little as possible for these support consultations around US$1200 per half day. We do offer to subsidize the where financial means are limited. Link here for the form.
http://www.chriswalker.com.au Chris Walker is a world leading change agent, an environmentalist and author of more than 20 books. Born and bred in Australia, he consults to people and organisations throughout the world on improved relationships, health and lifestyle through the application of the Universal laws of Nature. The result he offers is that we stay balanced, share loving relationships, work with passion, enjoy success, and live our personal truth. To learn more about Chris’s work and journeys to Nepal, visit
http://www.chriswalker.com.au --
http://www.chriswalker.com.au-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Starting Yoga - Why You May Want To Consider Yoga
By
Scott HughesAlthough most people have heard about Yoga, not so many know much about it. Many people just think of Yoga as flexibility training. Yoga is actually much more than that. It consists of all-around mind and body fitness training. Together your mind and body affect everything you do, so Yoga can help you with practically anything.
Yoga takes a holistic approach to mind and body health. That means that Yoga does not separate the training of the mind from the training of the body. Yoga sees the mind and the body as inseparable parts of a whole.
Yoga mainly trains the mind and body through poses and postures, also known as asanas. This training will help improve your blood circulation, flexibility, strength, stamina, and concentration. After practicing Yoga, you will feel invigorated and peaceful. That along with the stress relief can help you perform your daily chores and other work.
Whether you are an office worker, an athlete, a stay-at-home mom, or a grocery store cashier, you will find that the practice of Yoga helps you do your job. You do not have to just think of Yoga as an end; Yoga is also a means. It will enable you to do what you do better and more contentedly.
Long-term Yoga practice will make you a happier person. It can help prevent future injuries and illnesses, as well as provide relief for current injuries and illnesses.
Before starting Yoga practice, you want to make sure that you consult with your doctor. You want to consult with your doctor before starting any new exercise routine. This is especially important if you have any medical conditions.
Once you consult your doctor, I suggest that you at least try out Yoga. The worst that could happen is that you find you do not like it. If it does not work for you, then you can stop at anytime.
If you decide you want to start Yoga, you have a few options. You can try to find a class at a local gym or Yoga studio. If you want a cheaper and more convenient option, you can get a Yoga DVD which will guide you through your Yoga workouts at home. The advantage of a Yoga DVD is that you can do it at home on your own time. However, going to a class will allow you to ask questions and will allow the instructor to provide you with personal tips that cannot be provided in a prerecorded DVD.
Scott Hughes owns and operates
Online Yoga Club at
OnlineYogaClub.com. If you have any Yoga-related questions or if just want to discuss Yoga, you can do it for free at the
Yoga Forums.
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
