Yoga Helps Back Pain
By
June GuarinEver wonder what benefits we get from doing yoga? It keeps us toned, fit and young! Years ago, I never do much stretching except after working out from the gym. When I injured my lower back from trying to do squats with weights on my shoulder, I knew something went wrong and I started getting throbbing pain at the back of my head. When my sitting posture is not straight, there is always throbbing pain in the back of my head. It is very uncomfortable when sitting because you keep changing your postures.
I couldn't even sleep at night because I need to lie down straight. That is hard. It took me two weeks before I go see a my doctor.
My doctor doesn't want me to go to Chiropractor as it may cause more injury when twisting my neck because I have HBP (High Blood Pressure). So he gave me instead a stretching exercises to do at home. I followed his advise and I thought of something more effective.
Well, I thought about Yoga. I bought this $9.99 video Yoga for beginners in K-Mart. Guess what.... It worked! Start doing this at home if you are shy doing it in real class.
After a week I started doing Yoga, I noticed that the pain is becoming less and less. And now it's been over couple of years, I am pain free!. I am sure it strengthen and straighten up my spine and I feel healthy. I am now an avid fan of Yoga.
Author: June. I have tried and used different kinds of skin care treatment especially acne and sharing my experience with others. Not only this but I practice healthy lifestyles. You can view more of my stories and articles in
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Yoga For Beginners
By
Cathy SeilerYoga is a wonderful practice that can deliver many benefits. Yoga is widely practiced all over the world and as of today is a very popular method for getting great exercise.
Yoga not only exercises your body, but you mind and soul as well. Yoga physical exercises go hand in hand with yoga meditations. This was started out in India so long ago you might not even believe it. They have found artifacts that depict people in Yoga positions that date back to 3000BC.
The most common practiced form of Yoga is western countries is Hatha Yoga. Which is the form of Yoga based mostly on exercises and positions. The popularity of this has boomed due to the enormous benefits that those who practice it receive.
Students practicing Hatha Yoga see improved strength, lowered stress, lower body fat, and all the other benefits of getting regular exercise.
Getting into the basics...
If you have decided to give Yoga a try, then welcome and good for you. There are several places in just about every city to find a good Yoga practitioner. Take your time and find one that you like and feel comfortable with. Before you start here are some basic tips.
Make sure to wear loose and comfortable clothing. You will be moving you body a lot and this is essential.
Just like any other exercise activity, I would suggest doing it on an empty stomach.
Pay close attention to any position or exercise that is painful. Yoga is not supposed to be painful, so if something gives you the sensation of pain then you need to ease into that position and avoid injury.
Try to have a clear mind. The sensations of a good Yoga exercises should leave your mind relieved of stress when by the time you are finished. Focus on your body and your breathing during the exercises. This will help you reach that point.
Take your time when finding a Yoga studio or other place that offers Yoga. A good studio is well ventilated and lit. Most importantly is that you like your instructor. So dive into it. One thing about Yoga that is so great is that I can promise you once you start, you will see nothing but good things from practicing it.
Want to learn more about yoga and how to choose a quality yoga kit? Please visit
yoga mat kit for more info.
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Yoga Weight Loss
By
Ian James BennettDoing yoga regularly will make you feel better about your body as it will tone muscles, reduce stress, makes you stronger and more flexible and will improve your physical and mental well being. Yoga exercises have been around for years but does it help you to lose weight?
Yoga will make you stronger but it will not raise your heart rate enough for it to reduce weight dramatically. There are many different yoga types with some more beneficial to weight loss than others. Iyengar yoga is where you hold a particular pose for several minutes helping flexibility but it will not help to much in the process of losing weight. In order to lose weight you need to raise your heart rate and burn calories while eating healthy. A lot of people include yoga in their workouts as it does help to improve your overall health. In order to lose weight using yoga you will need to do a vigorous 90 minute workout at least 3 -4 times a week.
The type of yoga that will help you to shed some pounds is called vinyasa-style yoga. This is based on a series of poses called sun salutations. Vinyasa uses a few yoga styles which will make you sweat and get your heart pumping. For the purpose of weight loss you could try these yoga types:
AshtangaThis is good for weight loss as it is a very vigorous yoga type. Most people who practice ashtanga are very dedicated and people who want to take ths up are recommended to sign up for a series of lessons. Once you have learned all the positions it can be practiced at home but it will have to be done regularly for you to see the benefits from it.
Power Yoga
This is probably the most popular type of yoga for weight loss as it involves a vigorous cardiovascular workout.
Hot Yoga
What this does is uses vinyasa yoga in a hot room. This will make you sweat helping to lose weight and make you more healthy.
If you are new to yoga it is best to start off with a beginners class and work your way up to the harder stuff. If you cannot go to yoga classes there are plenty of good yoga videos about where you can copy the poses shown from your own home.
Ian Bennett operates
http://www.megaweightlossplan.com,/ a blog about weight loss. He loves giving away stuff and right now when you sign up you will get a great Newsletter. and its all FREE!
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Clever Yoga Tips for Busy People
By
Anmol MehtaMost of us live very busy and hectic lives. If you are married, have children, have a job, you are going to be busy and even if you don't have all these commitments, you are probably busy nonetheless. Throw in other activities you may be participating in, such as higher education, a fitness routine, other hobbies & interests, sports, blogging etc., and 24 hours starts to seem like awfully little time per day. Unfortunately, what seems to often get sacrificed in keeping up with the rat race is the one thing that should not, your daily spiritual practice. So in this article I will give some handy tips on how you can get more Yoga and Meditation practice into your busy lives by doing some clever multitasking.
Of the many yoga pranayama breathing exercises there are, I think the following 2 stand apart: Breath of Fire Yoga Pranayama & Kapalbhati Yoga Pranayama. These 2 pranayamas have an encyclopedic list of benefits and what's best about them is that they are both simple to do and easy to incorporate into your daily life... specially when you are driving!
Yes that's right... driving. Obviously DO NOT do these breathing exercises if it at all affects your driving, but, generally speaking since driving is mostly automatic for most of us, it provides the perfect opportunity for getting in some additional spiritual work.
A car really is pretty conducive for such pranayama practice. You are already sitting up, so just straighten your spine (use a lumbar cushion if you need to), you have music available so put on some inspirational tunes, you have a clock to time yourself and you even have a fan to stay cool. What more can you ask for?
If you have family in the car with you, great, you can all practice together, why not. Both Breath of Fire pranayama and Kapalbhati pranayama are breathing exercises that activate energy pathways within you and increase your energy, so there is no risk of them making you sleepy or drowsy. Really, no significant modification is needed to practice either pranayama while driving so take advantage of this time and give it a try.
To practice Breath of Fire, begin to breathe rapidly through the nose putting equal emphasis on the inhalation and the exhalation. Allow the stomach and diaphragm to stay relaxed and simply pulse to the rhythm of the breath. It is important in breath of fire to not force the air in very deep, but instead keep it at the tip of nose and just breathe rapidly.
To practice Kapalbhati pranayama, again keep everything relaxed and simply expel the air forcefully through your nose, then allow the inhalation to take place as a simple passive recoil. As you exhale forcefully, pull your abdominal muscles in towards your spine, and as you inhale just allow them to re-expand naturally.
If there are other pranayama exercises you are doing, they too might be suitable to do while driving. So be creative and see if driving is conducive to incorporating them. So as you are getting to your physical destination continue to make progress towards your spiritual destination as well.
Anmol Mehta is a Yoga Teacher & Zen Expert. See
Free Yoga Exercise Videos and explore
Free Kundalini Yoga Poses & Exercises on his extensive Meditation and Yoga site,
Kundalini Yoga.
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Practicing the Breathwork of Yoga - One Breath At A Time
By
Kate CunninghamWhat sets yoga apart from any other form of physical exercise? The breathwork. The breathwork is the key that opens the door to transformation on every level. Through the breathwork, we create the mind/body experience, which brings every part of us into sync, all flowing together. Yoga restores not just the body but the mental, emotional and spiritual states of being as well, all through the use of the breath.
Let's look more closely at this body/mind experience. By "mind" in yoga, we are not talking about our thinking brain. We mean the total consciousness or intelligence within every atom of our being. In yoga, we send the "brain" on a much-deserved vacation and suspend analytical thinking altogether. We do this simply by focusing all of our attention on the breath, one breath at a time. It is not possible to think and to focus on your breath at the same time. But don't take my word for it. Prove it to yourself. Right now. Close your eyes and bring your awareness to your breath, just one deep, slow breath. Good. How do you feel? A little calmer? A little more relaxed? And after just one breath, mind you. Let's do it again, this time for three breaths. Make the breaths as long and deep as you can. Don't hurry them. Ok, close your eyes and go for it.
When we place our attention on the breath to the exclusion of all else, the body automatically begins to relax, creating effortless release of stress and tension. By working consciously with the breath as we do in yoga, we can access a deeply relaxed, expanded, meditative state of being.
This can literally be measured in the brain waves, which shift from beta waves, or waking consciousness, to the more relaxed alpha or even theta waves in yoga, which promote automatic stress reduction. Focusing on the breath is, in fact, the simplest form of meditation. In effect, yoga is a moving meditation, which opens us effortlessly to deep transformation on all levels. During one practice, without even trying, we can let go of all kinds of excess emotional and mental "stress-baggage" that piles up inside as a by-product of daily life. As we clear ourselves, pure "prana" the Sanscrit word for "life force", begins to flow through our being and open us up so that new possibilities can emerge.
The challenge for every one of us is just that - to still the endless ramblings of our thinking mind that race relentlessly, even haphazardly from one thought to another. Paradoxically, by quieting ourselves, we improve mental clarity. Listening to a CD on a road trip recently, I was startled to hear that we have over 60,000 thoughts a day and 95% of them were thoughts we had yesterday! Now that gave me pause for thought...hmmm...what exactly do I think about all day...yes, that and oh yes, too, and ohmygod not that again...as I continued the litany, witnessing my own un-harnessed mental process. Alright, then, I'll stop thinking right here and now. So as I ribboned a path through the verdant, rolling hills of northern California, I began a breath in and a breath out with no thoughts at all, placidly observing the black cows speckling the emerald hills, the abundant mighty oaks, the crisp blue sky, so calmly present and connected to it all.
Rest assured, it wasn't long before I found myself sucked back into the vortex, wondering whose dinner table those cows might end up on and what was an Angus steak anyway and were these the organic variety and what was a cow's lifespan...and on and on until I became conscious that my momentary serenity had been surreptitiously snatched by no one but me - thief of my own peace of mind! Befuddled and amused, I could only surrender to my own humanity and reaffirm my dedication to shut that little bugger up for good one of these days, although I knew which day that would be - the day I went up in smoke. I took a few more breaths in the moment, gratefully acknowledging the ancients who gifted us with the practice of yoga in the first place to still the noise, soften the shoulders and loosen the brain knots.
Yoga is called a way of life, a practice that becomes internalized over time. Remembering to consciously use the breathwork as a tool in our everyday lives, we can instantly access the same peace, presence and grounding that we find in our practice. As master of our ship, the breath is a trusty compass that can redirect us as we navigate life's inevitable storms. And so, remember your breath the next time you feel the turbulence gathering around you. Remember it and use it, one breath at a time. It could well be the difference between a shipwreck and a successful passage.
Kate Cunningham has worked as a visual artist, singer, songwriter (ASCAP), record producer, businesswoman and teacher of yoga (CYT) and meditation for many years. A published poet and author of many articles, she is currently writing a book on meditation and intuitive development.
In addition to her yoga/meditation business,
http://www.thebodymindadventure.com/ she owns and operates Kate Cunningham Company,
http://www.katecunninghamcompany.com/ which manufactures one-of-a-kind, art furniture for the high-end trade. Clients include architectural and design firms, corporations and collectors and she is a vendor for Polo/Ralph Lauren Corp., who sell her unique tree stump tables in their retail stores worldwide.
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Yoga Headstands for Better Health
By
Sheryl WaltersIt is very rare that we are able to see the world upside down, and regularly viewing the world from this angle can bring a variety of amazing benefits to our life.
Headstand and Yoga for Skin CareTurning ourselves upside down is not only an amazing practice for health...but for beauty. A headstand can reduce facial wrinkles, and if practiced regularly, is a natural 'face-lift'. This is because it reverses the effects of gravity and allows the skin to rest in the other direction.
Furthermore, yoga for skin care increases the circulation to the face, which brings much needed nutrients and oxygen to rejuvenate and remove wrinkle causing toxins. The result is smoother, clearer, brighter & glowing skin.
Thicker Hair, Fewer GraysHeadstand can actually convert gray hair back to its natural color! It will certainly delay the onset of gray hair. This is due to the increase in blood supply and nutrients to the hair follicles in the scalp.
Balding can also be prevented or slowed, and thicker, healthier hair is produced.
Balanced Hormones and Endocrine SystemHeadstand stimulates and provides refreshed blood to the pituitary and hypothalamus glands. The health and strength of these glands are absolutely vital to our wellbeing, as they are the master glands and regulate the functioning of all the other glands in the body including the sexual hormones (better sex!), the thyroid, pineal, and the adrenals.
The powerful stress releasing effects of the headstand (you can't really be depressed if you're standing on your head!) further rebalance the adrenal glands so physical and emotional health is improved.
Better Circulation
Besides the positive effects of yoga for skin care, the improved circulation of headstands exercise the heart and encourage venous return. Because the heart constantly has to pump blood upward to the brain, the headstand gives the heart a rest and reduces heart strain.
Increased Brain FunctionHeadstand soaks the brain cells with fresh blood, oxygen and nutrients. This increases your thinking power, clarity, memory, concentration, and the sensory faculties. Brain tissues do not degeneration with regular practice.
Balanced Nervous SystemResearch has shown that an ischemic stroke never results for those who consistently do headstand! (If nothing else, that will get me on my head)
It can also prevent the occurrence of atherosclerotic, Parkinson's disease, and other diseases of the nervous system. Senile changes in brain are prevented. It calms the brain and helps relieve stress and depression. It is a centering, calming and soothing pose.
A Healthy Lymphatic SystemHeadstand encourages the drainage of lymphatic fluid so the whole body is regularly detoxified.
Strong Immune System
Recently, I blogged about how much healthier I have been since regularly practicing yoga. Headstands are one of the postures proven to strengthen your immune system.
Respiratory System
Headstands in yoga encourage deep breathing and create healthier lung issue.
Digestive System
Standing on our heads tones and cleans digestive organs. It cleanses congested blood and toxins from them. Fresh warm blood invigorates the cells and can help people overcome problems of the liver, kidneys, stomach, intestines and reproductive system.
Musculo skeletal system
Headstand strengthens the spine, neck, shoulders and arms. The muscular system of the abdomen and legs are toned.
http://www.defyagenaturally.com/Sheryl Walters is an experienced holistic health expert.
Her blog combines the world's most up to date scientific research on how to stay young naturally in both mind and body with a heartfelt, personal touch. When we have the right information and take some dedicated action, we can be in charge of our health and our aging process.
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Clever Yoga Tips for Busy People
By
Anmol MehtaMost of us live very busy and hectic lives. If you are married, have children, have a job, you are going to be busy and even if you don't have all these commitments, you are probably busy nonetheless. Throw in other activities you may be participating in, such as higher education, a fitness routine, other hobbies & interests, sports, blogging etc., and 24 hours starts to seem like awfully little time per day. Unfortunately, what seems to often get sacrificed in keeping up with the rat race is the one thing that should not, your daily spiritual practice. So in this article I will give some handy tips on how you can get more Yoga and Meditation practice into your busy lives by doing some clever multitasking.
Of the many yoga pranayama breathing exercises there are, I think the following 2 stand apart: Breath of Fire Yoga Pranayama & Kapalbhati Yoga Pranayama. These 2 pranayamas have an encyclopedic list of benefits and what's best about them is that they are both simple to do and easy to incorporate into your daily life... specially when you are driving!
Yes that's right... driving. Obviously DO NOT do these breathing exercises if it at all affects your driving, but, generally speaking since driving is mostly automatic for most of us, it provides the perfect opportunity for getting in some additional spiritual work.
A car really is pretty conducive for such pranayama practice. You are already sitting up, so just straighten your spine (use a lumbar cushion if you need to), you have music available so put on some inspirational tunes, you have a clock to time yourself and you even have a fan to stay cool. What more can you ask for?
If you have family in the car with you, great, you can all practice together, why not. Both Breath of Fire pranayama and Kapalbhati pranayama are breathing exercises that activate energy pathways within you and increase your energy, so there is no risk of them making you sleepy or drowsy. Really, no significant modification is needed to practice either pranayama while driving so take advantage of this time and give it a try.
To practice Breath of Fire, begin to breathe rapidly through the nose putting equal emphasis on the inhalation and the exhalation. Allow the stomach and diaphragm to stay relaxed and simply pulse to the rhythm of the breath. It is important in breath of fire to not force the air in very deep, but instead keep it at the tip of nose and just breathe rapidly.
To practice Kapalbhati pranayama, again keep everything relaxed and simply expel the air forcefully through your nose, then allow the inhalation to take place as a simple passive recoil. As you exhale forcefully, pull your abdominal muscles in towards your spine, and as you inhale just allow them to re-expand naturally.
If there are other pranayama exercises you are doing, they too might be suitable to do while driving. So be creative and see if driving is conducive to incorporating them. So as you are getting to your physical destination continue to make progress towards your spiritual destination as well.
Anmol Mehta is a Yoga Teacher & Zen Expert. See
Free Yoga Exercise Videos and explore
Free Kundalini Yoga Poses & Exercises on his extensive Meditation and Yoga site,
Kundalini Yoga.
This article is available for reprint on your website and/or newsletter, provided it is not changed and you include the author's signature.
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Yoga and Back Pain Relief
By
James ChenHas chronic back pain taken control of your life? It can, and for those who suffer, it is both mental and physical misery. As one who has had to deal with lower back pain for a number of years, I promise you it is true. A back injury while I was still a teenager changed all of the muscular skeletal relationships in my back and hips. As a result, when I get out of shape and put on a few unwanted pounds, the muscles from my neck to my knees let me know it.
Several years past I jogged outdoors, on my gym's track and on my treadmill. For those who can do it, I submit that TV shows on tape and a treadmill session go together like vanilla ice cream and chocolate sauce! Zap out the commercials and what's left provides a forty-eight minute warm up, workout, and cool down. Perfect! When joint issues slowed me to walking on the treadmill, this was still a great session but finally the joints won. Not only walking but also other milder forms of exercise like my beloved golf went by the wayside and exercise was limited to resistance bands. This was a problem until I turned to the Yoga. In the practice of this 5000-year-old art, I found not only an exercise program but a stress management program as well.
For so many people today, muscle pain in the neck, shoulders and back is directly linked to the role those muscles play in carrying the weight of our emotions and stress. When your back pain is not due to injury or illness, but is a result of the link between our emotional and physical selves, Yoga is a perfect practice to turn to for relief. At the heart of the art of Yoga, are the poses and positions that can reset the body with improved balance, flexibility, and posture.
Moreover, there are poses that help relax and calm the mind as well as the body. The principles and practice of Yoga enhance our awareness of our body messages and provides us the tools and the means to respond to what our pain is telling us.
When tense back muscles act out like an angry child, misery is our company. These tense muscles need to relax and the regular practice of Yoga delivers the combinations of stretching, flexibility, and strengthening that can renew the muscles and relieve your back pain. A report in the December 2005 edition of the Annals of Internal Medicine indicated that Yoga might be a more effective exercise prescription for the relief of lower back pain than traditional strength, resistance and aerobic exercise programs.
If back pain and joint issues have derailed your past fitness routines, learn about Yoga. The Gentle Yoga and Chair Yoga sessions are perfect for beginners and for those who need to ease back into a fitness regime. Both your back and your mind will thank you.
James Chen is a long-time Yoga practitioner.
His new website
Yoga Revealed is a must-read for anyone who wants to learn more about this ancient healing practice.
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A Yoga Book Club
By
Desiree DifabioBook Clubs are always a great way to keep your brain active. So why not incorporate a way to keep your body active at the same time? In our busy world today, yoga is just the thing we need to slow down, relax, and take time to smell the roses.
In order to have a successful yoga book club, you must find 3-4 other members who are willing to get physical with you! By this I mean part of the goal of your group will be to discuss the yoga books you've chosen and the second part will be to share your favorite pose at each meeting. For those really ambitious groups, you can actually meet once a week and include a yoga class at the local gym as part of your meeting. Just so long as you go for a chai tea afterwards and not a milkshake!
There are two main spins on a yoga book club. You can choose to become "the yoga group" and participate in some variation of a yoga class, even if you teach it to each other, or you can be a yoga book group where most of the focus is on reading and most of the practicing the positions takes place on your own time.
This is a great idea for those people interested in taking up yoga but feeling a little unsure of where to begin. This is also a great idea for the very advanced yoga goers to come together and share their best tips and techniques. And if you're somewhere in the middle, well there are plenty of people there too! You can make it work at any stage.
Find full advice on starting a
yoga book club.
Desiree, aka Queenie D is an English teacher, mom, and lover of books!
Want more information on book clubs? Looking for a book to read? Want to share something you've read? Visit
http://www.book-club-queen.com/ for a fantastic adventure in reading!
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The Secret About Yoga
By
Matty ByloosPower Yoga, Hatha Yoga, Basic Yoga, Bikram Yoga, Karma Yoga, Bhakti Yoga: No, it's not the little green dude from STAR WARS. And no, as some tend to be easily confused, it doesn't come in flavors. So what, in essence, is Yoga? I'm glad you're thinking along those lines... let's take a little journey to India.
Etymology of the Word Yoga
Derived from the ancient tongue of Sanskrit, yuj, the root of the modern and contemporary term of yoga, carries with it many different meanings. Yuj itself would be considered a verb in many Latin-based languages, meaning "to control," "to concentrate on" or "to yoke." It has been concluded that other meanings represent the action of a uniting or joining, as well as conceptual definitions of a "mode, manner or means."
History of Yoga
When considering the root of the word yoga, it is easier to grasp its original intention. Originating in India, Yoga is in actuality not just something, but some things. The ancient practices that are still utilized today are believed to offer great insight and spiritual enlightenment as to the very nature of existence, through a process of deep meditation. It has many ties to personal beliefs as well as popular world religions.
The dates of such a practice have been traced as far back as 3000 BC, where archaeologists have found multiple seals of the Indus Valley Civilization depicting individuals and god-like beings in meditative postures. As early as 900 BC, ascetic practices were recorded in the Brahmanas, part of the Vedas.
As time passed, evidence of practices in the Hindu religion became more prominent. This was especially true, as this concept of what is now considered "yoga" continued to grow and change as is evidenced in the middle Upanishads c. 400BC. Further "defined" by the Bhagavad Gita (c. 200BC), which translates to "The Song of the Lord" and which offers the first glimpse of a "codified" yoga, the book included many meanings to the modern term, yet focused on on three: Karma Yoga, Bhakti Yoga and Jnana Yoga.
Different Types of Yoga
As the practice of yoga grew throughout India, it would become integral to everything from Hindu and Buddhist religious practices, the reaching of Moksha or to simply offer better overall health and physical performance through the practice of posturing. Presently, an individual looking to participate in the practice of yoga can find several different types, all of which are all generally based on a series of Asana, or "sitting postures."
Yoga practices such as Hatha Yoga (Ha meaning sun and Tha meaning moon -- and if found in certain Sanskrit dictionaries, Hatha = Forceful), is what the Western world has widely accepted as "yoga," and is practiced for physical and mental health throughout that part of the globe.
Hatha takes on new meaning for those looking for religious and mental enlightenment through the practice of yoga, as it was developed as, for lack of better terms, a stepping stone to Raja/Astanga Yoga.
Power Yoga and Bikram Yoga
Several yoga practices have become popular in the western world, an include both power yoga and Bikram yoga. Power Yoga, depending on the instructor, is simply a method in which the postures are repeated, and/or held longer, in order to create a strength training program out of a yoga class or private study.
Bikram Yoga is also known as Hot Yoga, and was developed by Bikram Choudhury. It is generally practiced in a room that is heated to 105 degrees Fahrenheit, with a relatively low humidity. The class is then led through a series of 26 postures. Due to the heat, the elasticity of the muscles are released to their full potential (based on each individual's personal potential), as the class continues. Such a class is great for muscle and mental endurance training, as well as for working on flexibility.
Goals and Point of a Yoga Practice
From enlightenment to tighter buns, yoga goals are as unique as the individual. Several people have strayed from practicing yoga because it has been derived from spiritual practices. Of course that's not a bad thing, but apparently some people are worried that they'll melt if they tune into something deeper than their biceps and triceps.
Truth be told, if you want faster results in a weight training program, or in a weight loss program, consider getting into a few yoga classes each week. Everyone from "Suzie Homemaker" in the Midwest to elite dancers in NYC, will experience that the more "types" of exercise you throw at the human body, the faster and more positive the muscles respond. This has to do with a little something known as Muscle Confusion.
Yoga Equipment
You don't need to take out a second mortgage to snag some great yoga equipment, and it all starts with a mat. Cheap enough and worth every penny! Guys new to the practice of yoga might catch themselves thinking, "I'll just tough it out on the hardwood...." Nope. It'll cost you less than 15 bucks, and save your knees and elbows from a terrible fate.
Going one step further, if you're the type of person who sweats a lot during physical exertion, consider a simple yoga mat blanket. Not only are blankets nice for absorbing sweat, water from a bottle, lotion from your hands, etc., they are a must if you're considering a Bikram class. As fun as "Slip 'n' Slides" are, that's the last thing you want your yoga mat to become during class.
Yoga Straps and Yoga Blocks are also very helpful for maintaining poses for longer durations while avoiding muscle strain in the process, and can be of great help to newcomers and the experienced alike.
List of Basic Yoga Poses
Uttanasana
- Standing Forward Bend or BendPaschimottanasana
- Intense stretch of the west
Adho Mukha Svanasana- Downward Facing DogBhujangasana
- CobraDhanurasana
- BowHalasana
- PlowVajrasana
- Diamond PoseShavasana
- Corpse PoseTrikonasana
- Triangle PoseVirabhadrasana I
- Warrior I PoseVirabhadrasana II
- Warrior II Pose
Tadasana- Mountain PoseBalasana
- Child's PoseVirasana
List of Advanced Yoga Poses
Bakasana
- Crow/Crane PoseGarudasana
- Eagle PoseTittibhasana
- Firefly PoseShirsasana
- Head StandPada Galavasana
- Flying Crow PoseNatarajasana
- King Dancer Pose
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Practicing Yoga To Grow Tall - Does It Really Work?
By
Penny RobertsSo you think you're a little on the short side (sorry for the pun) and you're thinking of doing something about it, that is why you're surfing the internet to see if there's a natural solution to what you think is a big problem for you. Of course, you're like most people who want to add a couple or more inches to their height, you're thinking of getting into yoga to grow tall. You may have heard somewhere that yoga helps you grow taller and you're doing some research to make sure before you take the plunge and get started on the hard work of learning and regularly practicing yoga.
What makes someone taller than someone else is mostly do with the length of someone's bones, not so much the arms. And when it comes to yoga and growing tall, doing yoga does not make bones grow. Your bones cannot be stretched by practicing yoga no matter how hard you try and the only way to do that is through painful surgical procedures which is something not recommended even to your worst enemy.
Even though practicing yoga to grow tall seems to be a possibility, this is normally not because you have added a couple of inches of bone but through practicing certain yoga positions that help stretch and elongate your spine, this in turn creates space and if you develop the spinal muscles, your spine would eventually have the capacity to hold the space and because your body is now properly aligned making you hold yourself up properly, you will most likely appear taller.
Unlike most sports and exercises, yoga positions encourages your body to stretch and lengthen. So doing yoga to grow tall is not going to happen if you're expecting to be much taller than you already are (unless you're a teenager and you're still growing then the growth is just natural, not something to do with doing yoga). But yoga will make you more aware of your body as a whole, how to carry yourself, how you stand and sit naturally and this factor alone will increase your awareness of your own posture and if you haven't been walking and standing straight, after doing yoga you will. And the fact that you're walking and standing straighter will make you appear taller to yourself and those around you. Be happy with that as sometimes it's easier to create the illusion - I mean what is make-up for if not to create an illusion - and be healthy at the same time than opt for growth enhancers in the form of pills and other drastic surgical solutions.
After a few yoga lessons, you'll find your posture will have improved and the straightening of your torso area feels like you've gained a couple of centimetres. People have reported to have gained up to 3 inches of height doing yoga to grow tall. This is usually based on the theory that if you practice yoga positions that focus on stretching you'll soon see a development and toning of your back muscles first before the straightening and lengthening of the spine and finally, there will a gradual strengthening, thickening and decompression of the spine. All of which is supposed to make you appear taller.
So if you feel you haven't got the best posture that you can possibly have and you feel you can improve in this area - then the possibility of the end result of you doing yoga to grow tall is you appearing a couple of centimeters taller - why not try it? It's definitely not only going to be good for you in terms of your general fitness but also your mental and emotional well-being. But if you're already a health junkie, doing pilates and other forms of stretching on a regular basis, therefore your posture would most likely to be at its best, practicing yoga to grow taller may not create much of a difference for you.
For those who are natural slouchers, if you're excited by the possibility of extra inches, remember you really have to practice yoga regularly on a daily basis if possible to really see a difference. Some basic sit up yoga positions that may help are the Sukahasana (developes the lower back) and the dog and cat which works on the spine. Have fun and above all look after your body, you only have one. Stay safe!
Penny Roberts writes articles on a number of topics. She's a regular writer for the Life Body Spirt website which focuses on areas of life, body and spiritual issues.
What more can yoga do for you? Visit us at
http://www.lifebodyspirit.com/ and find out.
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Does Yoga Benefit Plastic Surgery Patients?
By
Dr. Jim GreeneWhen it comes to yoga and plastic surgery, two very important issues come up. The first issue that comes to mind is that yoga is a direct competition as an alternative to plastic surgery especially when speaking about face lifts. Now, after having plastic surgery, these exercise routines would be able to play an important role into helping to maintain the work that you have had completed. The truth is, while many people speak of various facial exercises associated with yoga helping to tighten the skin, one has to remember that in general, the skin is aging and the exercises can only do so much.
Just like your skin, if you do not take care of it, it will gradually fail and begin to wrinkle just as before. Plastic surgery is like a second chance at getting a more youthful look, and just like any second chance, you need to do things differently to make sure it lasts. That is where the yoga can be most beneficial as it will help to maintain the completed surgery for a longer period of time than if you were to just let it look good and buy another procedure later.
So if the question is whether or not yoga will benefit plastic surgery patients, then your answer lies in the fact that yoga will help anyone regardless as to whether they are a plastic surgery patient or not. Yoga is a great way to improve your health and your muscles. It is a way for you to feel more alive and increase your energy by starting the day off right as well as finishing it. Yoga is a way of life.
Many people around the world have turned to yoga in order to help them with many things from cancer recover to reliving stress. It is about a way of simplifying your life by changing your outlook on it. At the same time you are adding energy to your day by ensuring you a waking up in the morning on the good side of the bed regardless as to which side you wake up on.
Dr. Jim Greene would like to provide you with CRITICAL information regarding:
Plastic surgerySurgeryBreast implantsThe above links will provide you with MUST READ information if you are serious about surgery.
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Yoga for Beginners - Useful Tips for Beginners
By
Dr. John AnneBe certain to wear the proper clothing. Clothes should be loose so that you can do any movement properly.
Keep yourself warm while performing the corpse pose.
Have the suitable space for your yoga practice. The perfect setting should be well ventilated, have natural light and be free from disturbance and interruptions.. Practice on a carpet or a mat sufficient for you to stretch out on.
Have a central point, such as a painting you especially enjoy or a pretty plant, for balancing exercises that require a fixed look.
It is usually suggested that yoga be performed on an empty stomach, prior to a full meal or at least an hour or two after eating.
Evade stimulating poses during the evening. This comprises the sun salutation, the standing poses and backward bending poses.
Pay thought to feelings of pain. Yoga is not about competitiveness. Move through the asanas (poses) at your own pace. Never force or pull your body into any position that feels painful.
Pushing yourself into a uncomfortable position is risking injury. To avoid pain, and in fact use yoga to decrease any pain issues you may already have, see our section on yoga therapy.
Pain is a indication that needs to be analyzed and understood. It may signify your body needs work in a particular area, but also that you need to carry on with caution. With yoga the benefits develop over time. Remember that muscles that have been restricted in movement or atrophied from under use over a period of years are not going to be transformed over night.
To practice the asanas (poses) does not require any special diet, but if you find out you enjoy yoga, you may find it appealing to read up on the traditional yogi diet.
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Create A Yoga Or Meditation Retreat At Home
By
Storey BlackwellSometimes you don't have the time or money to go to a yoga or meditation class. Sometimes you want to do yoga at 6am in your pjs or meditate at 1am to help calm your mind so you can sleep. Setting aside a corner of your room or an entire room as a yoga and/or meditation retreat is the key to making this happen.
After you've taken some yoga or meditation courses, you can start your own self-practices. But there is something about having someone help direct you or the calming atmosphere that keeps us going to a class. It is hard to clear your mind when you know there is laundry piling up or bills to be paid in the other room. Here are some tips to help you create your own quite space:
1. Designate a space that will only be used for yoga/meditation. If you have a room with a door that can be used for this sole purpose, great! If not, try to find a corner of a room you can section off with a screen or other furniture.
2. Decorate this space with soothing colors, art, plants and music. If you can repaint the space, opt for a neutral or soothing color. Add simple art if you have it - you don't want want to add too much though and make the space visually distracting. Definitely add plants to bring a sense of nature to the space. If you have a CD player or speakers for your iPod, add that too. Playing soothing music can help cover up any distracting noise (like the sound of the dishwasher or your neighbor's tv) and transport you to a calmer place.
3. Add tools. If you use a meditation cushion in class, buy one. If you don't have your own yoga mat (or block, or bolster, or strap), buy one. It's much easier to follow a practice if you have the right tools.
4. Get media assistance. I can't practice yoga on my own for more than 15minutes before I get distracted, so I use DVDs. Using a DVD can help you relax about your practice since you don't need to think about what pose to do next. It can also be helpful for reminding you about correct posing (like remembering to relax your neck or straighten your arm) as well as reminding you to breath. Same goes for meditation - a voice to help guide you can help keep your mind from wandering off track. So use your tv, a portable DVD player, a laptop or a CD player to help you in your space.
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What Is Yoga & Its Benefits
By
Dr Rajesh NairAyurveda defines Health as Purity of body, mind and soul, which has become so dark because of negative thoughts and actions and it is here Yoga that comes in handy to treat this state of mankind. With its regular practice one is able to eradicate all the impurities both in mind and body and regulate the self towards GOD.
According to the ancient hindu philosophy, Yoga is the union of body and mind which helps one to attain oneness with the "Supreme Being", the ultimate aim of our birth.
Regular yogic practice helps to acquire a balanced body and mind which naturally trains him to be in present moment and with a minimum input of energy/time, he can achieve a maximum output of work. Is it not a greater benefit in this fast pace world where one lacks time.
Yoga is a combination of asanas (postures), pranayama (breathing techniques) and dhyana (meditation). Its benefits can be cited as below :
At Physical Level -
** Provides strength and flexibility, body awareness and energy level increases, heals the injuries very quickly, helps to fight the pain caused by various ailments, immunity increases, blood circulation to brain, digestive system and skin is increased, skin glows, aids in the overall efficient functioning of the internal organs. Gives relief from the muscular pain , open constricted air passages, aging process is delayed, toxins in the body are flushed out.
It is also highly therapeutic ie.. it treats various ailments like digestive disorders, headaches, irritable bowel syndrome, asthma, skin problem, nervous tension etc, thyroid function is improved hence the weight is controlled, knee cartilage is made strong, it helps to fight pain of arthritis and rheumatism, leg muscles are toned up, flexibility of spine is increased, also controls autonomic or involuntary functions, such as temperature, heartbeat and blood pressure
At Mental Level -
Helps one to let go of emotional blockages and negativity hence - helps to lead a relaxed state of living, helps one to face the stressed situation more enthusiastically, provides strength to fight depression, frustration and anxiety, you feel that you are in control of your own self, you are able to look life always on its positive side, you will have an internal harmony and a great sense of balance,
Also concentration increases, provides courage and a hopefulness, creates a consistent sense of well being, brings harmony in relationship, deals with mood swings, intellect develops, regulates all the senses, will power increases, increases mental clarity, gives a peace of mind.
At Spiritual Level -
It helps one to realize that you are more than this body and mind and helps in awakening the divinity, it also enhance the movements of energy through ajna (the centre of intuition). helps the soul to flourish and helps to understand his true nature.
It also softens the rough edges in
our character and dissolves the solid crust of your heart region which is important in our ultimate journey towards the ultimate God.
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Yoga, Diet, & Fitness - How Do They Relate?
By
Camilla ThompsonIn today's society health and fitness is a primary concern. Obesity is growing at an alarming rate, especially within the younger population. Everywhere you turn there are offers and suggestions on how to lose weight and get fit. Many of these offer quick fixes such as pills, or specific diet regimens. While some of these may seem to work, the majority of the time they are only temporary solutions. These methods are best used to kick-start a diet, but not as a permanent solution. Usually as soon as you stop taking the pills, or following the diet regimen, any weight lost soon returns. Mind, body, and lifestyle must be in accord in order to maintain a healthy lifestyle.
Yoga - Yoga has been practiced throughout the world for many years. Yoga teaches an individual to focus on their inner self. What a person thinks and feels affects not only how they live and interact with the world around them, but also how they look and what they put into their bodies. Yoga also has many health benefits. For instance, studies show that people with high blood pressure and high stress levels have greatly benefited from practicing Yoga.
Diet - When the mind is focused and open to change, that's when an individual is mostly likely to achieve success and maintain permanent weight loss. In order to maintain a healthy diet, it is necessary to make a lifestyle change, but nothing too drastic at first. When trying something new, start slowly and do your research. Gradual changes are much more likely to last than quick ones. Do not suddenly exclude foods that you love and are used to eating. If you do, you are setting yourself up for failure. Start by decreasing your portions. It is also important to drink at least 8 cups of water daily. If you drink a glass of water before each meal, you will find that you will eat less. Try to have several small meals and snacks throughout the day, instead of having one or two big meals a day. This will help increase your metabolism.
Fitness - Exercise is also essential to being healthy increasing your fitness level. In addition to becoming physically fit, exercise can increase self-esteem and improve your mood. During exercise the body produces endorphins. Endorphins are natural chemicals the body can produce that are associated with feelings of euphoria and peace. If you are new to exercise, it is important to start out slow. Start by walking ten minutes a day. Park your car in the parking lot furthest from the building and take the stairs instead of using an elevator when possible.
They are several different ways and techniques that can be used to achieve physical fitness, but it starts with you. Find what works best for you and stick with it. Just remember; mind, body, and lifestyle must be in sync to consistently maintain weight loss and a healthy lifestyle.
Camilla writes and researches weight loss and other health related issues. To view more articles and information, please visit my Blog "
Best Ways To Lose A Few Pounds"
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Beginner Yoga Class Checklist
By
David E. MorganIf you're new to yoga, you might not know what to expect when you walk in the doors of a beginner's yoga class for the first time. You might not even know how to start in choosing a beginner's yoga class to attend. Here's a "how to" checklist.
1. Nail down your goals and find the right style for you.Everyone comes to yoga for different reasons. Sometimes these differences are slight, other times they're vast.
For instance, are you interested in an intense physical workout to throbbing music, or are you on more of a spiritual path towards (quiet) enlightenment? Are you attracted to yoga because of its health benefits, and if so, is it physical or emotional health you are most interested in?
Are you interested in the philosophy and rich traditions of yoga, or are you on the other extreme and wouldn't be caught dead reciting a mantra?
Whatever your personal needs and proclivities, there's a yoga for you. If several flavors of yoga are offered in your area, do your research online or in the library to find which style would be the best fit for you.
Once you know what it is you're looking for, you can set some goals. Call the teacher of the beginner yoga class you're considering and ask if your expectations are reasonable.
2. Choose a drop-in or series beginner yoga class
A drop-in yoga class allows you to pay-as-you go. There will likely be some turnover week to week as to which students show up for class. The teacher is likely to keep this class on the mild side, because students will be at such differing ability levels.
This may be just what you're looking for if you just want a taste of yoga but don't want to buy an expensive package of classes. This may also be a good choice for you if your schedule won't allow you to attend a class every week. Keep in mind there are significant drawbacks.
One, because the class is ongoing, you will never get to start at "the beginning." You may be a little lost at first while you learn the culture of the class. Also, drop-in beginner yoga classes tend to be repetitive.
A series yoga class is different in that you buy a set number of classes and each class builds on what you learned in the previous week. A good series class is repetitive only in that there is some review each time, but then the teacher introduces new material.
You can learn much more much faster in a series class, but again there are drawbacks. First, if you miss a class it may be difficult to make up the material that you missed. Also, you will be asked to pay for the whole series up front.
Take a look at your level of commitment, your schedule and your budget and decide whether a drop-in or a series class is better for your needs.
3. Make sure the teacher has adequate training.Yoga is now a significant contributor to sports injuries. This can be attributed to two things:
students pushing themselves too hard for perfection and inadequate training of instructors.
Don't be shy in asking your potential instructor about their background. There are certifications for teaching "gym yoga" that an instructor can get in a long weekend. A three day training is just enough to make someone dangerous. That's not to say that some of the people who start with such certifications don't turn out to be excellent instructors by dedicating themselves to practice and increasing their knowledge over the course of months and years.
There are of course people who teach yoga with no formal certification whatsoever, and though it might be difficult for these teachers to get liability insurance, there's nothing illegal about it.
Keep in mind that yoga is a spiritual tradition thousands of years old, and the idea of giving someone a certificate for learning a few poses and breathing techniques would have been an odd idea indeed even seventy years ago. It is one thing to wake up one morning and decide to teach yoga with little to no experience. It is quite another to teach after living for years under the tutelage of a master yogi who just doesn't believe in certificates.
As a general rule, seek out yoga teachers with at the very least 200 hours of training. In the United States there's an organization called the Yoga Alliance that offers a registry of teachers who attended training programs that meet certain standards. Someone can have the Registered Yoga Teacher (RYT) designation from the Yoga Alliance and still be a crummy teacher, but usually RYTs are a safe bet.
4. Look into additional costs of the yoga class.
Sometimes there are additional costs involved in taking a beginner's yoga class besides the registration fee. You may need to buy your own yoga mat, strap, or other props, for instance. In some classes you may need to buy certain books for study or even special clothing of a certain color.
It is important to know what the related costs are up front so that you and your bank account won't encounter any surprises later on.
I hope this checklist will help you find a beginner's yoga class that's right for you.
David Morgan is a Kripalu Yoga Teacher who offers
Knoxville, TN yoga classes. Find out more about
yoga for beginners on his web site and get a free relaxation recording by subscribing to his newsletter that covers yoga in Knoxville and the East Tennessee region.
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Choosing Yoga Clothing - Stop Posing!
By
Yardley MooreYoga is a very popular way to get fit and trim and also an excellent method of learning how to relax. Yoga studios can be found in towns and cities across the globe. Using an instructor is the preferred method of yoga training, for most people, as it ensures that the various postures and positions are correctly mastered from the very start of training. Why waste your time trying to learn on your own and probably getting it completely wrong? You need to achieve maximum benefit from each of your workouts so that it encourages you to continue and thus achieve the compound benefits from regular, methodical exercise. Many people worry about the correct yoga clothing to wear during their workouts. They shouldn't, as it is really very simple and involves making common sense choices. However, there are a few tips that can help you to choose the correct clothing, both for looks and functionality.
Form Fitting or Baggy?
As a general rule, loose fitting clothes are the best for yoga. This is because they allow you to move with more freedom and won't interfere with the various yoga positions or asanas. Also, tight fitting clothes could hamper your blood and energy flow which is obviously a bad thing to happen in the middle of a workout. On the other hand, if your yoga clothing is too baggy, your instructor will be unable to check your form sufficiently and you could be performing your postures incorrectly. So, loose, but not TOO loose, is the order of the day!
Cold or Hot?This is often an overlooked element, especially by beginners, but keeping your body at the correct temperature is vital for an effective workout routine and could even be dangerous if you ignore it. For this reason, choosing the correct yoga clothing is vital. Shorts and T-shirt are fine if you tend to get too hot and sweaty during exercise. If you tend to feel like an ice cube in air-conditioned rooms and gyms, long sleeves and long pants are recommended. You may even feel more comfortable with a sweatshirt on. This is fine. But remember, you still need to consider the need for your instructor to check your form throughout the workout. Go for comfort and functionality, rather than for the 'posing' value of the latest Lycra number!
Do I Need Shoes?This is a more controversial area to tackle. Most yoga sessions are undertaken with bare feet. You might, therefore, choose some easy footwear to slip on and off on the way to the gym. If you feel unhappy about working out barefoot, there are various shoes and socks that can be purchased in yoga clothing shops (both online and offline) especially for this kind of exercise. If you have an instructor, why not ask him/her first? Better to be safe than sorry.
Choosing suitable yoga clothing is vital for a successful workout but it only needs a little common sense to choose appropriately and need not cost a fortune. Remember, choose functionality and comfort above the desire to simply look good!
Yardley Moore invites you to discover more about
yoga clothing and the great benefits of Yoga by visiting
http://www.youryogatips.com/ where you will find lots of information and advice for the Yoga enthusiast.
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Yoga Class Etiquette - 10 Things You Should Know
By
Grace VitaleI remember how intimidated I felt the first time a friend of mine invited me to take a yoga class with her. It was all so mysterious to me. I was sure I would look foolish trying to twist myself into a variety of shapes and configurations. My ego and I imagined all sorts of ridiculous scenarios. Being a rather shy personality type, I was worried I would commit a horrible faux pas and stick out like a sore thumb or offend someone. I had no idea of what to expect, what was expected of me, or what the proper etiquette was for taking a yoga class. As I look back on all the insecurities I had, it's a wonder I ever made it through the door to my first class. Thankfully, I did. That was many years and many yoga classes ago. Over time and several different yoga teachers, I truly fell in love with yoga and wanted to share it with everyone I could. I became a certified yoga instructor and opened my own studio, Lights of Yoga, in 2000.
Yoga is a beautiful practice unlike any other form of fitness program I have ever tried. I encourage anyone thinking about including it in their life to find a yoga class ASAP. First, find a yoga teacher you can connect with. Every teacher has their own style of teaching and, although I believe we learn from all of our teachers, even ones we don't connect with well, in the beginning it is very important to have a teacher who does not make you feel uncomfortable or embarrassed while you are under their tutelage. Once you have found a teacher to start your yoga journey with, here are a few points to help make transitioning through the first few classes a little less intimidating. We used these guidelines in my yoga studio and handed them out to every new student.
Arrive on time or 5-10 minutes before the class starts. This gives you time to get comfortable and become focused. Find a spot and unroll your yoga mat. Sit quietly or lie back and relax. You may want to concentrate on following the inhalations and exhalation of your breath to help you release the cares of the day.
Most teachers understand that sometimes being late is unavoidable. If you arrive late please enter the studio as quietly as possible. Unroll your mat before entering the studio and lay it out quietly when you find your spot. Please do not snap your mat open and make a commotion. This is rude and disturbing to those who were on time and are already centering.
Remove your shoes as soon as you enter the studio to keep the floor clean. The floor is where you will be spending most of your time.
Please be quiet during class instruction. It's great to share with friends, but it can be distracting to others to have an extended or loud conversation.
Remove noisy jewelry like bangles and bells before class starts.
Keep questions brief but do ask questions if you have them. Everyone will learn with you!
Turn off your cell phones and beepers before entering the studio.
Resist watching other students during their practice. First of all it's rude and it only encourages comparisons. Comparing yourself to others is not what yoga is about. There will always be different levels of physical flexibility and strength when a group assembles for a yoga class. Yoga is about being aware of your own personal flexibility, strength, and focus. You cannot be focusing inwardly when you are focusing outwardly on others.
Don't leave class during, Sivasana, the very important deep relaxation ending of the class. If you must leave during Sivasana, please do so as quietly as possible so classmates are not distracted.
If you must leave class prior to Sivasana, remember to take at least 5 minutes of deep relaxation at some point during the same day of your yoga practice. It is imperative to make time for deep relaxation after a yoga practice to integrate the benefits of the breath work, body work and focus.
Please do not wear any heavy, chemically produced fragrance oil perfumes or lotions to class.
Respect that some students are sensitive to these chemical products, especially when breathing deeply! Natural essential oils and essential oil products help some students relax and may even help in facilitating breath work. This is perfectly fine as long as they are used in a minimal amount, enough for only you to smell. Although essential oils are more subtle than chemically produced fragrance oils, sometimes those around you will still be sensitive to the aroma. Please be considerate of this.
In my next article I will cover creating a comfortable yoga practice. Namasté, nah*mah*STAY, The Divine in me recognizes and honors the Divine in you.
Grace Vitale is the founder of Lights of Yoga, Ltd. and Truly Namasté, a natural ingredient and essential oils based skin care company. She has been a yoga practitioner for over 20 years and has studied and worked with aroma therapeutic essential oils since the mid 1970's. To see the Truly Namasté line of skin care products go to
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Beginning Your Yoga Workout
By
Patrick CarpenYoga is less workout and more mind-body exploration. Yoga is not exactly about sweating as you push your body into exercise mode. However, the term "workout" will be used loosely for simplicity's sake.
Here is a good way to start your yoga plan. Begin with the "easy pose". Easy pose is a comfortable seated position for meditation. This pose opens the hips, lengthens the spine, and promotes grounding and inner calm. You will be sitting crossed legged like you did in school and as your teacher probably used to say "Criss cross apple sauce".
With the buttocks on the floor, cross your legs and place your feet directly below your knees. Rest your hands on your knees with the palms facing up. Press your hip bones down into the floor and reach the crown of the head up to lengthen the spine. Drop your shoulders down and back and press your chest towards the front of the room. Relax your face, jaw, and belly. Let your tongue rest on the roof of your mouth just behind your front teeth. Breathe deeply through the nose down into the belly and hold as long as is comfortable.
Downward-Facing Dog.After the easy pose, move into downward-facing dog. This is one of the most widely recognized yoga poses. Downward-Facing Dog is an all-over, rejuvenating stretch. This yoga pose is known to calm the brain and help relieve stress and mild depression, energize the body, stretch the shoulders, hamstrings, calves, arches, and hands, strengthen the arms and legs, relieve the symptoms of menopause and much more.
Use caution doing this pose if you have carpal tunnel syndrome, are in the late stages of pregnancy, or suffer from high blood pressure. Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under. Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.
Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis. Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points, lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back then widen them and draw them toward the tailbone. Keep the head between the upper arms; don't let it hang. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest.
Sun Salutations.On days when you think you have no time for yoga, try and do at least one or two rounds of the Sun Salutation. You'll feel the difference. After downward-facing dog, move into 3 rounds of sun salutations. Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart. Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head. Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees. Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.
While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch. Exhale and lower the body to the floor until the feet, knees, hands, chest, and forehead are touching the ground. Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum. While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch. Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.
Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees. Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head. Stand facing the direction of the sun with both feet touching.
Bring the hands together, palm-to-palm, at the heart.
Feeling the benefits of yoga already? You're probably already convinced that it's your kind of thing!
Patrick Carpen is the designer, writer and owner of the website
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Detoxify Your Body and Clear Your Mind With Ashtanga Yoga
By
Sheryl WaltersOne of the reasons that I have been drawn to regularly attend my Ashtanga yoga class is that I have discovered so many benefits of Ujjayi breathing. It heats and detoxes the body. It is also very good for clearing the mind and cultivating focus and attention.
Translated as victorious, the breath is inhaled and exhaled through the nose. The throat is constricted to create resistance to the passage of air, which results in a rushing sound similar to ocean waves rolling in and out, (although to be honest , some of the sounds coming from my classmates sound like there has been a pretty serious storm at sea.)
The length and speed of the breath are controlled by the diaphragm, which is strengthened through the Ujjayi breathing. While there is resistance to the air, the breathing should not be forced grated. The breath is long and smooth.
The Ujjayi breath connects me more deeply to my breath than normal breathing. Because each breath is lengthened, it synchronizes perfectly with each yoga movement. I really feel each breath energizing and at the same time relaxing me. This type of breath is also said to heat the body, which is important for me since I always feel cold and don't sweat much.
Ujjayi engages me; it encourages me to remain focused on the practice. If my mind begins to wander, the beautiful sound of the breath is lost and becomes uneven, reminding me to go back to the deep breathing. By the end of the practice, the combination of focusing on the Victorious Breath and the ever growing process of perfecting each pose creates stillness in my head (which is generally chatting away at the speed of light.)
http://www.defyagingnaturally.com/Sheryl Walters is an experienced holistic health expert.
Her blog combines the world's most up to date scientific research on how to stay young naturally in both mind and body with a heartfelt, personal touch. When we have the right information and take some dedicated action, we can be in charge of our health and our aging process.
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