yoga information: December 2008

Tuesday, December 30, 2008

Yoga Myths BUSTED
By Julia Kalish

As a yoga teacher who primarily focuses on teaching yoga to absolute beginners, I know that there are lots of questions out there about what exactly yoga is. Each time I begin a new session with beginner yoga students, we spend some time in the first class discussing what yoga is, and what yoga isn't. We also dispel some of the misunderstandings that people may have about what it is that we are going to do in our Absolute Beginner Yoga class.

Here are some of the most popular "myths" about yoga:

Myth #1: I'm not flexible - I can't even touch my toes - so I can't do yoga.

This is often coming from someone who has the impression that if you go to a yoga class you will be required to put your foot behind your head. Not true. In my 10+ years of practicing and teaching yoga, I've NEVER been forced to go beyond my flexibility in a yoga class, nor have I ever asked a student to either. We each practice at our own level, at our own pace. And while the person next to you might indeed have her foot behind her head, it's perfectly OK if you do not. She won't get a medal for that, and you won't get a ticket for NOT doing that.

Myth #2: Oh my gosh, She's doing THE YOGA! Isn't yoga is a religion, or a cult?

I used to hear this from my grandmother, who was quite worried that her oldest granddaughter had gotten involved in "the yoga" and possibly doomed for doing so. Now, while some practitioners may think of their yoga as a spiritual experience or lifestyle, here are some ways in which yoga is not like a religion:

Yoga does not have a god to whom practitioners pray.
There are no rituals that must be performed in a yoga practice.
Yoga has no sacred icons.
Yoga does not have a formal statement of religious belief.
You do not need to declare any kind of faith to practice yoga.
There are no "yoga priests" or "yoga ministers" or any kind of ordained clergy.
Yoga has no institutional structure, leader or group of overseers.
You cannot be a "member of yoga."
There are no "yoga temples" or "yoga churches"

Myth #3: Yoga isn't a "workout."

There are so many types of yoga asana (posture) practice out there that yoga can be what you want it to be. You can find gentle, meditative classes that will help you relax and fall asleep. Or you can find a power or vinyasa yoga class that will give you Madonna arms in no time! The key is to figure out what you want from your yoga practice, ask questions and find the class that is right for you.

Julia Kalish, eRYT-500 is a Certified Nutritionist and Yoga Teacher in Herndon, VA. She is the owner of Double Dog Yoga in Herndon, which specializes in beginner-level vinyasa yoga instruction in both small groups and one-on-one. Double Dog also offers classes for the experienced yoga practitioner at their Herndon location. To contact Julia, email her at julia@doubledogyoga.com or visit her website at http://www.doubledogyoga.com/ The content of this article may be used without special permission; provided it is used for nonprofit purposes and full attribution and contact information for Julia Kalish is given. For other purposes, contact Julia Kalish at julia@doubledogyoga.com
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Sunday, December 28, 2008

Hatha Yoga For Good Health
By John Parks

Hatha Yoga - An Ancient Program of Balance, Harmony and Purification

Hatha Yoga originated in the 15th century in India as part of a program of purification of the body incorporated along with meditation. Hatha is the Hindu word for "sun and , while "Yoga" is the word for "yoke" or uniting of body, mind and environment. Hatha Yoga places great significance on achieving balance between physical, mental, spiritual and emotional states in harmony with earth, water, sun and moon.

Basic Tenets of Hatha Yoga Program

The basic tenets of the Hatha Yoga Program is comprised of several aspects:
Asana which focuses on posture similar to the postures of T'ai Chi and Chi Gong Prayanamas where subtle energy control is the focus, a very important aspect of Hatha Yoga Chakras which are the centers of energy Kundalini which encompasses muscle force Kryas which promotes the mastering of kundalini techniques Shakti, the sacred force Nadis which are channels Mudras, which are symbolic gestures similar to those in T'ai Chi.

Shatkarma, purification, begins with freeing up the mind by freeing up the body through holistic lifestyle, yoga practice daily and metaphysical re-adaptation.

Self-Improvement Through Hatha Yoga

Within asanas, also known as "sun signs", movements are performed and practiced that rely on focused mental concentration in order to achieve maximum benefits. Practitioners of Hatha Yoga find a new sense of physical balance and strength as a result of consistent use of asanas. Thus, Hatha Yoga retards the aging process by infusing mind and body with continual renewal of strength and balance. Most people who practice Hatha Yoga find that it's necessary to also take inventory of their dietary and lifestyle predilections. This is a very natural emanation of alterations to a less healthy lifestyle.

Benefits of Hatha Yoga

The benefits of Hatha Yoga are a sense of wholeness and overall good health. Through the balance of mind and body effected by Hatha Yoga, a new harmony evolves from within and allows the individual to experience less stress and tension as a result. Yet, the adaptability to Hatha Yoga lifestyle is relatively easy because of the simplicity of its core fundamentals.

Meditation and Hatha Yoga

Meditation is an element of nearly all religions, holistic programs and cultural lifestyles. Meditation is also one of the oldest forms of self-recognition. Discovering the wealth of knowledge, ideas and inspirations within the unconscious mind is often obliterated by details stored in the conscious mind. This creates a conflict in the body when conscious messages block out unconscious messages intended as metaphysical protection from conscious deliberate negative actions. Quieting the mind sufficiently in meditation also requires the body to be receptively postured for best results. This is the basis of Hatha Yoga.

Lessons of Hatha Yoga for All Ages

Teaching children from young ages to adapt to the holistic program of Hatha Yoga creates a permanent direction for mental stability and good physical health. It is also the very best time for the practice of Hatha Yoga to begin. Those who choose Hatha Yoga in their senior years may find several of the asanas, i.e., the candle, the Lotus Position, physically challenging. For this age group, modified asanas are taught.

For more information on Hatha Yoga, visit http://practicehathayoga.com/
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Friday, December 26, 2008

How to Choose the Perfect Yoga Class For Your Type
By Jane Clapham

With seemingly endless choices available - how will you know which yoga class suits you best? Here are a few general principles which will help.

What's the right style for you? You need to be honest about your fitness level, commitment and intentions in starting a yoga class. Is it to reduce stress? Get super-fit? Reduce your back pain? Calm your thoughts? Get in touch with your inner wisdom? Each yoga school has a different focus - some are more physically demanding, others focus more on meditation and chanting. See our guide to the some of the most popular styles available in the UK today.

Yoga style guide

Astanga vinyasa yoga

This is potentially very energetic and physically strong. It involves a lot of movement, a fair amount of upper body work and you will get hot and sweaty!

Ideal - if you are fit and want to be physically challenged
Sweat rating - 5
Peace of mind rating - 3

Bikram

Created by Bikram Choudhury in Los Angeles, this style is performed in a heated room to allow the muscles to relax. A bikram class usually consists of twenty six asanas (yoga postures) and two breathing exercises, which maximises oxygenation and detoxification of the entire body.

Ideal - if you are very fit and want a vigorous workout
Sweat rating - 5
Peace of mind rating - 2

Dru Yoga

Dru Yoga, one of the largest yoga training schools in the UK, offers a graceful yet potent form of therapeutic yoga. Based on soft flowing movements, the emphasis is upon creating a supple spine, to free the energy within the body.

Ideal - for all levels of fitness, if you want a deeper approach to health and happiness
Sweat rating - 2
Peace of mind rating - 5

Dru Yoga Dance

This is a more upbeat and physically demanding form of Dru Yoga. It takes flowing Dru Yoga sequences and puts them to great music creating a great sense of wellbeing, and a good physical workout.

Ideal - if you like Dru's heart based flow but want to be more challenged physically
Sweat rating - 4
Peace of mind rating - 4

Hatha

Hatha yoga is the generic term for any sort of yoga practise which involves a combination of postures, controlled breathing, and some kind of concentration and relaxation.

Ideal - if you want a safe local yoga class
Sweat rating - 2
Peace of mind rating - 5

Iyengar

Iyengar yoga originates from B.K.S. Iyengar. 3 elements distinguish Iyengar from other styles, namely technique (getting the alignment right), sequence (varying the order in which asanas are performed) and timing (holding the postures).

Ideal - if you want to strengthen your body and mind and love attention to detail
Sweat rating - 3
Peace of mind rating - 3

Kundalini

Kundalini Yoga includes a series of classic poses done repeatedly, kriyas, meditation and chanting. Spiritual transformation is the main aim of practice.

Ideal - if you want spiritual development and love singing
Sweat rating - 2
Peace of mind rating - 5

Sivananda

Sivananda Yoga is a style of traditional yoga practice formulated by yoga masters Swami Sivananda and Swami Vishnu-Devananda. Sivananda classes use a set sequence of exercises, always in the same pattern.

Ideal - if you're interested in learning about a disciplined, yogic lifestyle
Sweat rating - 2
Peace of mind rating - 5

The four questions you must ask your yoga teacher

Are you qualified? Make sure that your teacher has a current qualification, and is registered with the Yoga Alliance, Independent Yoga Network or the British Wheel of Yoga. This may seem obvious, but some teachers out there have bogus qualifications. Also ask if they do regular training to keep their yoga education up to date. Good yoga teachers will do a couple of continued training courses a year to keep their knowledge current.

Is there an emphasis on safety? Safety is crucial - many people get injured every year from over stretching when they haven't adequately prepared. Does your teacher offer modifications and contra-indications to each posture? Do they do enough warm-ups and cool-downs? Is there an adequate period of relaxation at the end of the class?

Does your teacher walk their talk? Yoga is more than an occasional hobby. It's a way to unite body, mind and soul. To be a good yoga teacher, daily practice is crucial - your teacher should enjoy what they teach - or else you won't! They should also be approachable and get on well with their students. In the ancient tradition of yoga, the relationship between teacher and student was one of the most important - and it's true today as well.

Is the class conveniently located? If you're going to get to your class, rain or shine, then choose a location that's realistic. I've seen so many students attending classes enthusiastically at the beginning of September, only to decide that it's just too far when the cold, dark nights set in.

To conclude, I suggest that you try different styles of yoga until you find one that suits you. The benefits of attending a regular class are enormous - for example:
'I've lost over a stone in the last 6 weeks through doing Dru Yoga. I do the flowing, graceful Sun Sequence at a Dru Yoga class and at home, and it seems to balance my body and take away the edge of my hunger. When I do Dru Yoga I can feel my body's natural intelligence kicking in.' Helena Davey, Lecturer, North Wales.

http://www.druworldwide.com/ is the website where you'll find Dru yoga tips, retreats and holidays. If you're looking for a Dru Yoga DVD, yoga book or CD, then visit http://shop.druworldwide.com/

Jane Clapham is a Dru Yoga teacher, and trains people to become yoga teachers in the glorious surroundings of Snowdonia, in North Wales, UK. She also leads yoga retreats and holidays in the celtic mountains of Wales and in sunny places worldwide. Contact her at hello@druworldwide.com to be included in the weekly newsletter from Dru worldwide, which includes yoga and stress-busting tips. For more information about Dru Yoga, visit druworldwide.com. You'll find yoga classes, yoga holidays and yoga training courses which are taught in the UK, North America, Netherlands and Australia. Have a stress-free day!
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Tuesday, December 23, 2008

Top Yoga Cures For Winter Blues
By Jane Clapham

Just in case all the rain and cold are getting to you - fear not. Yoga still works even if you're having to battle with torrential rain, gales and storms. Believe me - all of us at the Dru Yoga centre in Snowdonia have been practising in the last few weeks! We've come up with our top 10 things which keep us happy even when it's raining. We hope you like them too.

1. Warm pyjamas. On a cold winter's night there's really nothing like putting your nightwear on a radiator before you slip into bed with your hot water bottle. Some luxuries are quite simple!

2. A favourite here is Dru Meditation. Just a few minutes of silent sitting daily, using Dru meditation techniques, makes us feel glad to be alive. Take a meditation retreat, or create one in your home. Clear a space, light a candle and gaze at the flame without blinking for as long as possible. Then close your eyes and focus on your breathing for five minutes. Stretch gently and open to eyes to a brighter day!

3. Visualise being Australian. Out in Aus, rain is seen in quite a different way than it is here. That's pretty understandable as they hardly get any! When I was out there teaching Dru Meditation holidays last spring, much of the country was in severe drought, and any drops of rain were greeting with celebration. I've found that just changing my attitude to the wet stuff can make life a little brighter.

4. Surya namaskar. The ancient yogis really knew a thing or two about winter. We find that a good flowing Dru yoga sun sequence blows away all those winter cobwebs, brings a wonderful sense of energy and positivity to even the darkest morning. If you don't know all the movements, get to a Dru Yoga class near you! And fast!

5. Do a Cleopatra. Nourish your skin and your soul with a warm milky bath. Add 1 tablespoon runny honey and a cup of milk to a running bath then lie back and listen to some relaxing music. Simple, cheap and just so effective!

6. Laughter. Get the endorphins flowing with our favourite funny movies - here at Dru we're still debating the best list, but it must include The Man Who Knew Too Little, Groundhog Day, Monty Python and the Holy Grail, and Airplane. And it tones up the abdominal muscles better than sit-ups!

7. Barley grass smoothie. Sometimes a boost of nutrients can really help our mood - try our favourite: blend one banana, 3 tablespoons organic bio yogurt, ½ glass fruit juice, 1 teaspoon dru barley grass powder, 1 teaspoon omega oils. This also is great for the skin, fantastic for improving mood and contains nearly 3 portions of fruit and vegetables!

8. Plan an uplifting retreat. In the dark, cold winter months, somehow just planning such a holiday can be an uplifting experience. Make a list of what's important to you in your perfect yoga or meditation break - and affirm that you'll find the perfect environment for you. Then get googling!

9. Have a good breakfast. It might sound like something your Mum might say, but having a substantial meal first thing really does make life seem much better. Our favourite is millet or oat porridge with tahini and honey. Put one handfulls of porridge oats to soak with a cup of water the night before and it'll cook really quickly in the morning. Sultanas and honey are optional!

10. Buy yourself flowers. I've got a small bunch of tulips in my living room and the whole atmosphere feels so much brighter. If you want an added feel-good factor - give some flowers to a friend - for no good reason. The inner glow you'll get will warm the cockles of your heart.

http://www.druworldwide.com/ is the website where you'll find Dru meditation tips, retreats and holidays. Jane Clapham is a Dru Meditation teacher, and trains people to become meditation teachers in the glorious surroundings of Snowdonia, in North Wales, UK. She also leads meditation retreats and holidays in the celtic mountains of Wales and worldwide. Contact her at hello@druworldwide.com to be included in the weekly newsletter from Dru worldwide, which includes yoga and stress-busting tips. For more information about Dru Yoga, which is the perfect preparation for meditation, visit http://www.druworldwide.com/ You'll find yoga classes, yoga holidays and yoga training courses which are taught in the UK, North America, Netherlands and Australia. Have a stress-free day!
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Monday, December 22, 2008

Yoga Poses and the Art of Yoga
By Rose Windale

Stress relief measures are what most people need today. Living in the current times has just become so stress and tension laden. Everybody has become prone to high stress conditions and this can be troubling. Stress and distress can contribute so much to ill health. Such a condition can strip one of their well-being. It can get in the way of a better quality of life. Thus a person needs to relieve themselves of tension. To find means to relax and unwind and restore their strength. Not only physically but mentally, emotionally and spiritually as well. One of the best means for this is yoga which is in essence a spiritual practice.

As implied, it is meant to strengthen the spirit. They say the spirit is the core of a person, and when it is strengthened, the whole being will be, too. Yoga is in fact an art form which has much significance. Yoga poses have been devised from many years ago, and to this day, their principles are still applicable. What makes this practice credible is that time has tested and proven it. When one takes time to learn this art form, they may find that it makes a whole lot of sense. Not to mention it is effective as well.

Taking time to master yoga poses can also be an advantage to the practitioner. When one is well-versed with them, they can find that practice can be anytime exercises. That way, one can have the benefits when they need and desire so. Yoga poses and principles all work toward empowering the mind, body and spirit. Other than relieving stress, they can also tone the muscles. Thus, one is more apt to look good and feel good, too. Holistic wellness is the term for it, and this is wellness in its real sense. This could be attained through the art of yoga and other alternative practices.

How is it to master the poses? For one thing, one has to master postures and positions which are the building blocks of the said holistic health modality. Positions in the practice known as the asanas actually work to strengthen the glands the muscles and the nerves. That way, the mind and the body's health are boosted. In learning the poses, breathing is also essential. Breathing is the means by which the art form is able to reach beyond the physical realm. With it, relaxation, growth and mental stimulation can be attained. Through this exciting modality practiced with proper yoga postures and breathing, one can enjoy physical and mental stimulation to a new level.

New exercise trends come out every now and then and their effectiveness has yet to be experimented on and determined. But yoga, it has been around for thousands of years. It has the backing of time and history to prove its authenticity. Stress laden, the modern lifestyle is often said. And one has to find means to cope. So why not rely on what has been proven rather than resorting to means whose effectiveness yet remains to be seen?

The author of this article Rose Windale is a Health and Wellness Coach who has been successful with several natural health programs for many years. Rose decided to share her knowledge and tips through her website http://www.healthzine.org/. You can sign up for her free newsletter and enjoy a healthy and happy life.
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Sunday, December 21, 2008

Yoga For Kids - Teach Them Young!
By Sheryl Polomka

Life can be stressful and as adults we are quite aware of that, but most of us are not aware that our children can also feel quite stressed in their lives. As time progresses, life seems to travel at a much faster speed and as a result of this both adults and children seem to be under a great deal of pressure.

Yoga is a great way to relieve stress and to teach your children how to use yoga for stress relief can help them do deal with the pressures that they will face in life. Teaching your child at a young age will give them the stepping stones to cope with stress throughout their life as they grow and become adults.

Yoga can also help your child to develop high self esteem and also teach them how to relax so that they will not feel so overwhelmed when life throws something stressful their way. These skills will help them throughout their life and they will also learn to develop compassion and cooperation.

Yoga will help your child to improve their strength, coordination and flexibility. This will also help them to improve their concentration levels helping them to perform better at school and in sports. They will improve their sense of calmness which will enable them to deal with any situation in a more effective and efficient way.

As we get older we tend to lose our flexibility that we have as a child, and by teaching your children yoga it will help them to keep that flexibility which will benefit their health as they mature.

There are many benefits that yoga will offer your child and as well as the benefits it is also fun for them to do. Yoga instructors will often teach children the different yoga poses by playing and imitating different animals and plants. This also help to nourish the child's natural talents and it makes yoga classes fun and also very effective.

Many kids find it hard to sit still for long, they love to be on the move and love to chat rather than sit and listen. Instructors that can encourage children to have fun and make yoga exciting by allowing them to move and imitate animals are very successful at teaching children the art of yoga. The children can roar like a tiger and bark like a dog which is great fun for them and also helps to improve their self esteem and at the same time keeps them interesting and excited about attending their yoga class.

Yoga really is one of the most beneficial exercise programs for anyone, both young and old, and by teaching your children yoga from a young age they will enjoy the life long healthy benefits that yoga has to offer them.

Adults and children can both benefit from the amazing effects of Yoga. To learn more about Yoga visit http://yojo-yoga.com/
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Saturday, December 20, 2008

Will Yoga Make You Grow Taller?
By Karen Jashinsky

I recently had a physical check-up and had all the usual things checked-cholesterol, weight, blood pressure and height. My weight has been pretty consistent give or take a few pounds. I think I stopped growing by my senior of high school and plateau at 5'2. I was shocked when I was told I was 5'2 ½. I asked him if he was sure and he said yes. I was thrilled to learn that I grew ½ an inch!!!! I have definitely been feeling like my posture is better due to all the Yoga I have been regularly doing but I am still in shock that it has actually made me taller!

Technically yoga did not really make me grow-it just helped me with my posture and therefore had a similar effect.

I did not start doing Yoga regularly until about 2 years ago. I fractured my back when I had my bicycle accident 3 ½ years ago and it has helped tremendously. I have been a strong advocate of yoga for all ages ever since.

Yoga has become more popular in schools and is now being offered as a Physical Education option. Locally, SAMOHI teacher Jenna Gasparino teaches Yoga and this past year there were several more classes added due to its popularity.

Pat Welsh, a golf instructor who teaches for Total Golf Adventures has been practicing golf since 1973 before many people even knew what it was. He was living in London at the time and out of boredom he and some friends bought a book and started learning Yoga. Now in his early sixties, he still starts his day with Yoga. "It definitely has helped me stay healthy, injury free and improve my golf game" says Pat. He tries to encourage the kids to do some stretching and basic Yoga each time they play.

I decided to interview a number of teens to see how Yoga has impacted their lives. Here is what they came back with:

"Yoga makes me feel more alive and it clears me up. Yoga calms my mind down from stressors. I go at least once a week, whenever I can and started when I joined my schools yoga class after Volleyball season." Scott Tamaki-Junior @ SAMOHI

"Yoga heals pain and I love the feeling that is so sensational and pure. Yoga has definitely helped me. I feel stronger and more comfortable in general. I also have something to motivate me to get out of the house. Recently I have had yoga once a week, the problem is finding a time to focus and really connect. College life is hectic but as soon as finals are over I plan on it being a daily thing. I started yoga my junior year of high school.

Sarah Michael Nagata-SMC

"Yoga helps calm me. I feel very relaxed after I do yoga. I feel that Yoga has helped me a lot. I do Yoga 2 or 3 times a week but I try to do it as much as possible. I doing Yoga started last year." Trianna Garcia - Sophmore @ SAMOHI

Yoga has many benefits of which include:
• If you are young and still growing, regular Yoga practice and a good diet will help you reach your full height
• Strength
• Flexibility
• Relaxation-more focus in class
• Stress Management
• Healthy Body Image
• Curiosity - provides confidence to take risks

High School athletes can also benefit from Yoga as it helps stretch and prevent injury from overused muscles as is common in athletes. We encourage everyone to practice some sort of yoga or stretching routine. Especially as finals roll around it is a great way to keep the stress at bay!

Karen Jashinsky is the founder of O2 MAX-a fitness network for teens that teaches teens how to integrate fitness and nutrition into their day-to-day lives while preventing injuries and empowering teens to lead healthy and fit lifestyles. The O2 MAX training studio is based in Santa Monica. To receive her newsletter or contact her she can be reached at info (at) o2maxfitnes (dot) com. Or through her website & blog: http://www.o2maxfitness.com/
Karen Jashinsky is the founder of O2 MAX-a fitness studio & hangout that takes a lifestyle approach to teen fitness based in Santa Monica, CA. She is a certified personal trainer and has a BSBA from Washington University and an MBA with an emphasis in Entrepreneurship from USC. http://www.o2maxfitness.com/
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Friday, December 19, 2008

Thursday, December 18, 2008

Wednesday, December 17, 2008

The Healing Power of Yoga - Seven Ways Yoga Postures Support You Through Grief
By Ntathu Allen

If you are morning the loss of a loved one, chances are you feel sad, alone, lost and maybe even depressed. At times, you may feel overwhelmed by the roller coaster of emotions surging through your body.

Many people nowadays see yoga purely as a form of physical exercise. However, yoga has an ancient history and tradition of supporting people through emotional suffering and physical pain. From personal experience, my practice of yoga has helped to ease my pain and sense of loss following the loss of my dear brother and cousin.

The body has an enormous capacity to heal itself. Here are seven ways yoga postures supports you as you grieve.

1. Yoga teaches you to be still and accept your feelings.
When you are in pain, the last thing you want to do is be still. The pain and sense of loss can drive you crazy. To counteract this feeling, many people fill their time with activities and meetings. Anything to block out the pain. The more you practice yoga, the easier it becomes for you to allow your pain to surface and for you to feel strong enough to face your pain.

2. Yoga encourages you to nurture yourself. Yoga postures, like the child pose and seated forward bend, allow your body to rest and your mind to become calm. In this state it is easier for you to take the time to breathe and send loving messages to your heart. The more love you can give to yourself, the easier it is for you to release your sadness and grief and allow love from others into your life.

3. Yoga energises your body. Fatigue and tiredness are symptoms of grief. You lack energy to do anything and it takes a lot of effort to do the simplest of tasks. Yoga poses, for example, the warrior sequence, the camel pose, bow pose or cobra gives a lovely stretch to your spine. This stimulates the flow of spinal fluid, which helps to refresh your brain. These poses help to open and strengthen your heart chakra. This brings in fresh oxygen into your body which makes you feel alive and energised.

4. Yoga increases your sense of self-awareness. The essence of yoga is to become more aware and in tune with the inner workings of your body. This increased awareness empowers you to tap into your sadness and sense of powerless. With time and regular yoga practice your enhanced powers of self-awareness helps you to lessen the effects of sad and unhappy thoughts before they get lodged into your physical body and cause you more pain.

5. Yoga strengthens your connection to your higher self. When you are in pain and locked in sadness, your life energy is blocked. Your connection to life is restricted and in some cases, you lose faith and hope. Gentle yoga stretches and breathing practices encourages you to see beyond your physical pain and emotion. You regain a sense of union and connection with your body. You feel alive and have an enhanced sense of your ability to affect change in your life.

6. Yoga teaches you grace and surrender. Yoga has a rich philosophical history and ethical foundation. As you practice yoga, your understanding of life is deepened. You gain a heighten sense of appreciation of your body's ability to self-heal and support you. The more you practice yoga, you learn to surrender as you hold and go deeper into your poses. For example, try standing still in the mountain pose for 2 - 5 minutes and see what that feels like as you let go of tension and allow your breath to travel through your body.

7. Yoga helps you to manage your feelings. Yoga breathing practices help you to relax, release and breathe through any unpleasant or painful memories you may have as you grieve, for example, when you are feeling nervous and not quite yourself, take a long breathe out and feel your shoulders and abdomen relax or spend a few minutes just focusing on breathing deeply in and out through your nose. You will feel calm and more able to articulate what you feel.

Grief can be scary. The practice of yoga offers you a safe and gentle way to be compassionate and gentle with yourself and others as you heal. Take your time and if you wish, please email me and share.

Ntathu Allen, Yoga and Meditation Teacher works with women who want a richer, more fulfilling life for themselves and their families. She teaches you easy yoga postures, meditation practices and relaxation techniques to help you live a healthier, wealthier and happier stress-free life. To find out more go to: http://www.yogainspires.co.uk/ and sign up for your copy of Ntathu's free monthly yoga Inspires enewsletter. The newsletter contains a goldmine of tips, techniques and strategies you can use to become more peaceful, healthier and happier.

Email: ntathu@yogainspires.co.uk
http://www.yogainspires.co.uk/
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Monday, December 15, 2008

Laughter Yoga - A Fun Way to Good Health
By Amy Twain

Laughter Yoga or Hasya ("Hasya" in Sanskrit means laughter) is an alternate technique in healing which involves some exercises patterned to make human beings laugh for no apparent reason at all, blended with some simple and basic breathing methods in Yoga. Each day, new researches are being made and published on the countless psychological and physiological benefits that laughing can bring, and Laughter Yoga could aid people to participate and indulge in these benefits. This makes use a fusion of frolicsome and tension-releasing laughter exercises to lessen stress, enhance health and improve feelings of wellness. In a Laughter Yoga session, you will not find individuals sitting in a circle and using their sense of humor or exchanging hilarious jokes to make each other laugh.

But rather, one session of Laughter Yoga contains of a series of various exercises which involve humorous and comical gestures, yoga breathing, systematic cackling and giggling, and some other improv-like exercises. This activity actually fosters unconditional laughing-it's highly possible for grown-ups and oldies to laugh like little kids without using humor, comedy or jokes.
These laughing exercises, even though started by faking it, has manifested that simulated laugh makes the similar physiological reaction in the human body just like the real and spontaneous laughter. Therefore, even if you are only feigning it, your body will not notice the difference. So in short, you do not need to be really genuinely happy to laugh and you do not even need the reason to laugh at all...even a pretentious laugh can boost one's mood and could help alleviate stress.

A session of this Yoga would probably start with a chanting of "Ho-Ho-Ha-Ha-Ha" in unison and rhythmic clapping, succeeded by a combination of breathing, stretching, plus some bits of silliness. And here are some of the exercises very typical of the Laughter Yoga session:
1. People circulating their hips whilst talking rubbish.
2. Improv-style activities like flapping one's arms resembling a seagull; sitting in a fanciful rocket ship preparing for take-off; or playing on an imagined swing set.
3. Men and women of all ages roaming around with their hands in the air, laughing boisterously.
4. A well-known exercise is the "Lion Laughter"-eyes widened, lash out the tongue, and then extend the hands as if they're claws while laughing.
5. At one point, you try to walk around to various persons with your palms pressed together at the upper chest in the Namaste fashion-close your eyes, put the hands together at the heart area, and bow your head-or laugh and shake hands, ensuring that you look into other people's eyes.
6. Then there's also the Regal Laughter: every individual takes turns walking like a queen or king between 2 rows of cheering and applauding subjects.
7. Yet another improv-style activity is the Airport Laughter: people act as if they are at the airport and are late for their check-in, running around with their luggage.

Laughter Yoga is presently practiced by over 250,000 people in more than 50 nations around the world. So go ahead and look for a Laughter Club in your vicinity and join the fun way to good health!

The author of this article Amy Twain is a Self Improvement Coach who has been successfully coaching and guiding clients for many years. Amy recently decided to go public and share her knowledge and experience through her website http://www.innerzine.com/. You can sign up for her free newsletter and join her coaching program.
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Sunday, December 14, 2008

Four Easy Yoga Postures For Chronic Back Pain
By Paul Jerard

There are hundreds of Yoga postures (asanas) to choose from, but what should a person, who is in constant pain, do for relief? Below are four of my favorite Yoga asanas for helping clients who experience back pain.

In some cases, these postures should be modified with the use of props, such as a bed, block, wall, mat, chair, fixture, blanket, or strap. These asanas were chosen for balance between strength and flexibility in the muscles surrounding the spine.

1. Triangle Pose (Trikonasana): With the use of a chair, stool, or block, almost anyone can perform this posture. Start in a good Warrior Two posture and straighten your front leg. Reach with your forward hand toward a chair, block, your shin, or the floor.

Rotate your shoulders and hips to stack over each other. With the upper arm, reach upward so that your arms line up directly over each other. Your neck should only be rotated as far as you are comfortable with.

2. Standing Back Bend (Anuvittasana): Use extreme caution when practicing any form of a back bend. Stand tall, point your fingers toward your sacrum, with your palms on the back of your hips, and the thumbs wrapped around the side and front of your hips. This forms a support for the lower back.

Begin to gradually arch your back as a complete unit. Do not force, push, or jam the low back, or hyper-extend the neck. This can be a rewarding posture, when approached slowly, with moderation.

3. Half Forward Bend (Ardha Uttansana): The use of a chair, and shutting the ego out, will help you find the therapeutic benefits of this under-rated posture. Gently fold at the hips and allow your knees to bend if necessary. Keep your spine straight; especially if you have chronic back pain. This means your descent may be limited, but your form will be perfect.

Begin by standing tall with your feet together. Fold your upper body forward to bring your spine (from the sacrum to your neck) parallel to the floor. You can extend your arms forward toward a wall, counter top, or chair. Your knees should never be locked.

4. Supine Spinal Twist - (Supta Matsyendrasana): This posture can be performed on a bed, mat, or floor. Lye on your back, with your arms out sideways, bend your knees, and place the bottoms of your feet on the floor. Draw your knees toward your chest and rotate your knees to one side of your body.

Eventually, you may be able to drop both of your shoulders toward the bed, mat, or floor. Gently rotate your neck in the opposite direction your knees are pointing to. It is important to avoid force and pain at all times.

© Copyright 2008 - Paul Jerard / Aura Publications
Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. http://www.aurawellnesscenter.com/ He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/member-offer.html
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Saturday, December 13, 2008

Incorporating Yoga As a Way of Life
By Al Perhacs

Our health is very important to us. However, whenever we are ill, most of us generally resort to drugs prescribed by a doctor. Now these drugs may be effective to a certain extent and for a certain period.

For example, if you have arthritis, then the doctors might prescribe painkillers so that the pain subsides. However, prolonged use of some, like painkillers, can damage the liver and other parts of the body.

A popular solution is yoga. Nearly anyone can practice this, while it helps fight the illness issues. Yogic exercises help eradicate the root of the problem. It is an ancient Indian art of exercise, and boasts several long-lasting benefits. Some of them are as follows:
- Stimulation of all the organs of our body.
- Keeping the body supple
- Curing chronic diseases
- Maintaining an emotional balance

Meditation Practice

Yoga combines discipline and meditation. Meditation forms an integral part of the yogic way of life. While meditation is often useful, even required by some, to relieve mental tension and stress, it also helps to achieve a balanced state of mind, which is very important in the process of healing.

It helps restore flexibility, well being, poise and inner strength. And it renews us from the inside and empowers us with a sense of well being and confidence. So yoga heals not only the body but also the mind.

Here are a few guidelines while practicing :
- This activity must be practiced in a place with proper lighting and fresh air.
- The environment must be calm and peaceful.
- The ideal time to practice yoga is either early morning or in the evening.
- Always perform any kind of exercise on an empty stomach.
- If possible, perform this at a fixed time everyday.
- Wear light clothes in the summer to prevent sweating.
- Make sure your dress is loose to allow free movements of the body.
- Do not wear any kinds of accessories while practicing.
- The seating should be comfortable.
- While performing, observe complete silence.
- Do not breathe through the mouth; breathe through the nostrils while doing this activity.
- Do not perform yoga if you suffer from breathing disorders.
- If you suffer from blood pressure or cardiovascular diseases, avoid certain yogic postures.
- Taking a shower after doing this might help you refresh your body.
- Do not start with the most difficult Yogic posture at first. Maintain the prescribed sequence.

Massage in your Practice

This activity massages all the internal organs and glands of the body. So you don't have to go to spas and massage parlors and dole out hundreds of rupees, dollars or other types of funds for a single massage. You can do it yourself with Yoga.

Yogic exercises ensure the right amount of blood supply to different organs. This regulates the blood flow in our body. And yoga also helps in the efficient working of the endocrinal system, which helps in keeping our hormonal levels balanced.

The ultimate aim of yoga is enlightenment, which can be achieved after years of practicing. For now, you can focus on this as a means of better and healthier way of living.

A. Thomas Perhacs, is an Expert Author on Covert Persuasion & Hypnotic Influence. He has just released (2) two new books on Hypnosis & Mind Force Secrets. To Claim Your 1 hour audio seminar, report & Video Series go to: http://www.mindforcesecrets.com/
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Friday, December 12, 2008

New Mums - Seven Easy Ways to Deal With the Stresses of Coping With a New Baby
By Ntathu Allen

A gentle yoga practice, with lots of deep, steady breathing, relaxation and gentle stretches is the best thing I know to support you as you adjust to being a new mum.

The Benefits of Yoga for Parents

The practice of yoga is a powerful way to calm the mind and release strain and tension in your body. Yoga exercises help you learn how to relax. As you gently stretch your body, calm your mind and quieten your worries, you feel better. More alive and aware of what is happening in your body. When you have just given birth, your body feels strange and alien. It can take many months, sometimes years for you to fully appreciate and accept your body, as it is.

From this position of inner strength, you are in a better position to give your baby your best.

Practice The Following Yoga Exercises When You Wake Up In The Morning

1. As you wake, take a long deep breath. As you exhale, slowly stretch your body awake. Keep your legs straight out on the bed and gently point and flex your toes back and forth 5 - 7 times

2. Laying on your back, raise both hands. Rotate your wrist 5 - 7 times in each direction. Then shake your hands 5 - 7 times. Lie still and absorb the energy.

3. Still laying on your back, take a deep breath in and as you exhale slowly turn your head to look to your left shoulder. Inhale and turn your head to the centre, exhale and turn your head to look over your right shoulder. Repeat 3 - 5 times each side.

4. Place your left hand over your navel area and your right hand on your upper chest. Close your eyes and take 3 - 5 deep breaths in and out through your nose. Return to normal breathing. Be still for a few more moments enjoying the sense of peace and inner calm. Slowly get out of bed and begin your day.

Practice These Simple Yoga Stretches During The Day

1. Stand with your feet shoulder-width apart, arms by your side. Slowly take a deep breathe in, and as you do, interlink your fingers and stretch your arms above your head. Stretch up as far as is comfortable and hold for a moment. Repeat this stretch 3- 5 times.

2. Rag doll Pose: Stand up straight with your feet hip-width apart. Arms by your side. Take a deep breath in and as you exhale, hang your head and let your body and arms fall gently forwards like a floppy rag doll. Take 3 - 5 deep breathes. Return to standing by slowly walking your hands up your legs. Repeat 3 - 5 times.

Practice This Breathing Exercise Before You Go To Sleep at Night To Calm And Soothe Your Mind

1. Make sure you are comfortable. Body straight and relaxed. Close your eyes and slowly breathe in for a count of four and breathe out for a count of four. Repeat this 4 -7 times. As you breathe out, quietly Give Thanks for the bundle of love nestling beside you!!

I hope you find these yoga tips useful. Let me know how you get on and what difference they make to your stress levels. I am always happy to suggest other yoga exercises you can try.
Enjoy and be Well.

Ntathu Allen, Yoga and Meditation Teacher works with women who want a richer, more fulfilling life for themselves and their families. She teaches you easy yoga postures, meditation practices and relaxation techniques to help you live a more healthier, peaceful and happier life. To find out more go to - http://www.yogainspires.co.uk/ and sign up for your copy of Ntathu's free monthly yoga Inspires enewsletter. The newsletter contains a goldmine of tips, techniques and strategies you can use to become healthier, wealthier and happier.

Email: ntathu@yogainspires.co.uk http://www.yogainspires.co.uk/
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Thursday, December 11, 2008

Yoga Therapy For Chronic Back Pain - Six Tips You Should Know Before Your First Session
By Paul Jerard

Once you have received the "go ahead" from your physician, you can begin to explore options for private Yoga therapy sessions or a class that suits your needs. After you have found the right
Yoga teacher or therapist, there are important aspects to be considered.

1. Are any of your prescriptions producing side effects that may interact with your Yoga practice? For example: Some prescription drugs affect your balance. This may require the use of a chair, pole, wall, or solid fixture, to use as a support, when performing balancing postures.

2. This leads to the use of props and modifications during practice. Your teacher should be completely comfortable with instructing you about the use of props and how to modify any Yoga posture, to suit your needs. It helps if your teacher has extensive training, in the use of props, to modify them for special needs.

3. In some cases, particular Yoga postures may be deleted from your lesson plan (asana prescription). Some postures may create a spinal imbalance, which will bring about more pain; while other postures are too risky for your particular needs.

4. You and your teacher should communicate clearly, when you receive a physical adjustment or an assist. If you are experiencing pain before, after, or during your session, do not keep it a secret. Honest feedback should be a "two way street."

5. The level of physical challenge should be appropriate for you. In many ways, each of us is different physically. This should be taken into account from the very start of your Yoga therapy sessions. Even in a room full of people with lower back pain, each person has a different spine, skeletal structure, musculature, and pain threshold.

You should not feel like a tiger jumping through a flaming hoop. Yoga therapy is not a "one size fits all" process. Your asana prescription should meet your needs, exactly. Physical rehabilitation, of any kind, is a process designed around the individual, and not the other way around.

6. You will be given some Yoga therapy "homework." You should be able to practice part, or all, of your session at home. If your sessions meet once per week, your therapist or teacher will advise you to develop a home practice.

When you receive instructions for home practice, please follow them. This one step could be the difference between the pain you normally experience and having no pain at all.

© Copyright 2008 - Paul Jerard / Aura Publications
Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA.
http://www.aurawellnesscenter.com/

He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/member-offer.html
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Wednesday, December 10, 2008

Yoga - Better Remedy For Stress Relief
By Ryan English

Yoga is a very old routine which dates as far back as 4000yrs, and is said to have originated from India. This act was said to have been formed from the act the various acts, stance and movements of animals. The main goal/aim of yoga is to bring about unity of the mind, body and spirit, which is the center of one's existence and oneness.

Yoga is considered to be a very reliable method when one is trying to relieve themselves from stress. Though not many people are in tune with this method for the fact that to them it involves very difficult routines and positions to get in, hence they try to stay away and opt for an easier way out. But yoga involves various routines and the harder routines are major for advanced practioners, while there are simpler and easier routines for those who want to ease off all the stress and tension for the day or right before the beginning of daily activities.

There are various simple yoga routines which one can engage in right before the start of the day. For example, an exercise which is used and widely recommended for every start of the day to ease off the stress and tension of the body is the thirteen routine, it involves a gentle forward bend, backward bend, and a little routine that looks like pushups.

The act of yoga involves is divided into eight parts, the first two are based on our general attitude and perspective towards life which is for us to live in peace, harmony, oneness and in unity with one another. Also for us to live a hygienic life, have a good feeding regiment plan and to always study. The next two focus on the various exercises and carrying them out. . While some are focused on the improving the totality of the physical being, others are concerned with rejuvenating and bringing about the peace of mind of man. The last four involves the merging of one's mind with the growth of his spirituality. The final goal is the knowledge the trainee has acquired in the deep insight of the things of the world.

In yoga patience and persistence cannot be over emphasized, this is because yoga involves a lot of techniques and a lot of patience and practice is required to reach your set goal. There are various ways of learning yoga, you could learn through books, tapes, or sign up for yoga classes.
If interested in the classes, it's always advice able you pick a place that has a friendly, peaceful and welcoming ambiance. Yoga therapy is fast on the rise, therefore there are qualified yoga masters out there who are available to meet to your needs and requirements. Also in a fast growing society where yoga thrives, yoga tutors are usually recommended by physicians in dealing with stress.

In as much as yoga is important in bringing about a balance in the peace of mind and body of a person, yoga is not for everyone.

Persons with certain health conditions shouldn't go through with yoga without the permission of a doctor, the same with aged persons and pregnant women, but the bottom line is that when going through with yoga, make sure you do so with your doctors approval.

Learn more about my recommended Stress Relief Product
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Monday, December 08, 2008

The Purpose of Yoga - The Difference Between Happiness and Control
By Paul Jerard

Sometimes, non-practitioners have accused Yoga of teaching self-absorption at the expense of everyone else. The theory is that all of this meditating, physical self-mastery, and inner peace, create a selfish individual, who is in pursuit of happiness, without regard for anyone else.

Despite the attempts of fundamentalist organizations to stereo-type or categorize Yoga practitioners, their attempts have been frustrated by the fact that Yoga is practiced worldwide. In fact, Yoga practitioners include people of every religion, race, color, gender, age, and nationality.

If you passed a law to stop people from practicing Yoga, they would practice at home. This has happened in the past, and will continue to happen, when fundamentalists or dictators tell people how to think. Intolerance of others, and outside ideas, is one of humankind's greatest sins.

Intolerance stems from the desire to control everything. If you look at the dark ages of Europe, you can see how human medical, scientific, and technological progress was stifled by intolerance for centuries. This is just one example of many that have occurred across the globe.

Has humankind learned anything from past mistakes? People are killed every day for being different. How we worship, what we look like, and our nationality can cost us our lives, because it might be different from those who have control for the moment.

Now, let's look closer at Yoga. How can Yoga undermine the control of a dictator or a fundamentalist group? Yoga reinforces the teachings of tolerance, peace, kindness, understanding, loving kindness, mercy, and forgiveness. All of this love, peace, and happiness can be a problem if you want to create a division among people.

How could a war monger, or a fundamentalist, stir up a crowd of happy peace-loving Yogis? This is the root of the problem for those who seek to gain control of power. This is why there will be attempts to control Yoga. Yet, these attempts will be frustrated because you cannot kill a good idea.

What can Yoga practitioners do to prevent intolerance and hate crimes? Once again, the answer is within all of us. Lead by example and put kindness and tolerance into practice. We affect our families and those who come into contact with us.

Yoga reveals the truth of our life purpose and that is to spread happiness, even during sad times. Unfortunately, there is a guarantee that each of us must experience suffering in some way or form, but Yoga will help us to manage the pain with inner bliss. The path toward happiness is right in front of each of us. If we choose to show loving kindness to others, it will return to us.

© Copyright 2008 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA.
http://www.aurawellnesscenter.com/ He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/member-offer.html
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Sunday, December 07, 2008

Yoga in Practice - Three Steps to Train the Self-Critical Mind
By Paul Jerard

Yoga practice reveals many hidden truths and the ability to train one's mind for balanced thinking about self-image. For example: Who is your worst critic? If you are like most of us, you can find that critic just by looking at yourself.

We often hold ourselves back with an internal chatter of self-criticism. Many of us question ourselves over every decision, we insult ourselves internally, and we lose sight of true happiness. As long as we are here, we should do our best to be happy on this journey we call "life."

How can Yoga change the life of a self-critic? Yoga offers each of us a time-tested process for self-analysis. Here is a step-by-step process for any one of us to purge our personal "demons" and return to rational thinking.

1. Do something physical by practicing Yoga asanas (postures) or go for a walk. You have many choices such as: Basketball, tennis, golf, volleyball, or anything that will get you away from the desk, out of a chair, and off the couch. Continue to enjoy your activity and put your worries aside.

2. Get a piece of paper and draw a line down the middle length ways. On top of the left hand column put a minus symbol (-). On top of the right hand column put a plus symbol (+). On the left side of your sheet, you can indulge in writing all of your flaws.

On the right hand side, write everything positive about your life. This should include all of your achievements. This includes good relationships with friends, family, and associates. The right side should also indicate your intelligence, activities, and accomplishments.

After all, you know how to read, write, and learn. In order to perform this exercise, you already must have a reasonable level of intelligence and the desire to improve yourself. Do not forget to include hidden talents, your job, school, and the fact that you have a roof over your head. Feel free to use the back side of your sheet, too.

3. Have you noticed that the right side of your sheet has much more information, than the left? Again, compare the two sides. Notice that each flaw on the left side can be changed one step at a time and it's all "small stuff." Nothing is impossible, and I have yet to meet a person who cannot change in small steps.

Let's be honest, we all make mistakes. Who cares? Is somebody keeping score? God knew we would make mistakes since the moment we were born. Pick up the pieces. Change what you can, and work on the rest as you go forward.

Have you ever met someone who you thought was perfect? How long did it take for you to realize that he or she is only human? What can we learn from this? We should not judge anyone, not even ourselves, because it is an exercise in futility.

We should do our personal best at showing kindness, being happy, forgiving, and praising our loved ones. Yoga gives you all the tools to improve your life; just keep practicing.

© Copyright 2008 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA.
http://www.aurawellnesscenter.com/ He has been a certified Master Yoga Teacher since 1995.
To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/member-offer.html

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Friday, December 05, 2008

Five Basic Yoga Exercises to Do Sitting on Bed to Help You Sleep
By Ntathu Allen

Many people have difficulty falling asleep. If you're mind is racing, full of ideas and lists-of-things-to do tomorrow, it can be hard for you to switch off and rest. To function properly during your day, it is vital you give your body and mind a chance to rest, repair and heal from the day's busyness. You deserve a good nights' rest.

The gentle art of yoga is the ideal way for you to unwind after a busy day.

Practice these basic yoga exercises to calm and clear your mind and help you fall asleep easily.

1. Neck Stretches
Sit on the edge of your bed relax your arms and shoulders. Inhale. Slowly exhale through your nose and lower your head forward to rest your chin on your upper chest. Feel the back of your neck relax and soften. Inhale and return your head to centre. Slowly exhale and lean your head back. Let the jaw relax and be aware of the gentle stretch on your throat. Breathe slowly and deeply. Slowly return head to centre. Repeat this stretch 3 - 5 times in each direction.

2. Still sitting on your bed, slowly breathe in and raise both shoulders to your ears. Squeeze them tightly and relax them as you breathe out. Repeat 3 - 5 times. Each time, allow your shoulders to relax a bit more.

3. Shake your hands for 30 - 60 seconds. Breathing fully and deeply as you do so. Make sure your jaw is relaxed and feet resting comfortably on the floor.

4. Brush/stroke down your left arm with your right hand. Switch and repeat on the opposite arm.

5. Lie on your stomach, fold your arms and rest your cheek on your arms. Observe the raising and falling of your abdomen as it expands and contracts with each breath. Stay in this position and take 3 - 5 rounds of deep abdominal breathing.

At the end of these yoga exercises, slowly return to normal breathing and lie down in your bed.
With practice, you will soon find it easier to fall asleep and have a good night's rest.

Ntathu Allen, Yoga and Meditation Teacher works with women who want a richer, more fulfilling life for themselves and their families. She teaches you easy yoga postures, meditation practices and relaxation techniques to help you live a healthier, wealthier and happier stress-free life. To find out more go to: http://www.yogainspires.co.uk/ and sign up for your copy of Ntathu's free monthly yoga Inspires enewsletter. The newsletter contains a goldmine of tips, techniques and strategies you can use to become healthier, wealthier and happier.

Email: ntathu@yogainspires.co.uk http://www.yogainspires.co.uk/
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Thursday, December 04, 2008

Yoga in Bed - Five Easy Yoga Postures You Can Do in Bed to Gently Wake You Up
By Ntathu Allen

If you are too busy, too tired and don't have the time to go to a yoga class why not spend a few minutes each morning, before you get out of bed and practice yoga in bed. The following five easy-to-do yoga exercises will help to mentally prepare you for the day, stretch your body and open your heart.

So, before you get out of bed, take five to ten minutes and practice this simple yoga routine.

Yoga in Bed Exercises

1. As you slowly wake, gently stretch out and lie on your back. Take a few rounds of deep breathing and gradually open your eyes.

2. Slowly sit up. Make sure your back is straight and supported. Raise your arms above your head and stretch your fingers out wide. Clench your hands, make a tight fist then stretch out your fingers.

3. Breathe in and interlink your hands. Slowly exhale as you stretch over to the right. Inhale and as you exhale return your body to the centre. Inhale and on the next exhalation stretch your body to the left. Repeat this stretch twice on either side.

4. Straighten both legs on the bed and practice 10 - 20 "windscreen wiper" motion with your feet. Relax and take 3 - 5 gentle breaths.

5. Lean forward from your hips and stretch the hamstrings with one knee bent and the other leg straight. Repeat on the other leg (it you have sore knees or if this feels uncomfortable, keep both legs straight and stretch forward)

6. Hug both knees to your chest. Curl your body up into a small ball. Rock gently from side to side 5 - 7 times each side. Lower your head to the bed, still holding your knees to your chest, take 3 - 5 deep breathes in and out. Gently, move your knees from side to side, giving a gentle wringing action to the back muscles. Lower your feet back to the bed and slowly straighten your legs on the bed.

7. After all that stretching, sit quietly for a few minutes, enjoying the stillness of your breath and the calmness of your mind.

Try and practice this simple yoga exercise sequence everyday for at least a week. If you like it and you want to try other yoga postures, email me and let me know what you require and I will happily supply you with a yoga schedule. Exhale and have a Happy Day

Ntathu Allen, Yoga and Meditation Teacher works with women who want a richer, more fulfilling life for themselves and their families. She teaches you easy yoga postures, meditation practices and relaxation techniques to help you live a healthier, wealthier and happier stress-free life. To find out more go to: http://www.yogainspires.co.uk/ and sign up for your copy of Ntathu's free monthly yoga Inspires enewsletter. The newsletter contains a goldmine of tips, techniques and strategies you can use to become healthier, wealthier and happier.

Email:> ntathu@yogainspires.co.uk http://www.yogainspires.co.uk/
-----------------------------------------------------------------------NOW 50% OFF EVERYTHING ON MY WEB SITE WHEN YOU USE THIS COUPON CODE SAVEME-50 you must use this code to get discount. We are not responsible if you do not us the coupon code for the discount….FREE E-BOOKS ALSO NOW AVAILABLE plus FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: http://www.ebooks4selfhelp.com/-----------------------------------------------------------------------

Wednesday, December 03, 2008

Kick-Start Your Day - Seven Practical Ways the Sun Salutation Helps You to Get Ready For Your Day
By Ntathu Allen

Have you ever woken up stiff and tired and longed to spend a few extra minutes in bed? Would you like to feel energised, ready to start your day with vigour and ease?

Regular practice of the Sun Salutation is an ideal way to help kick-start your day. If you are not sure whether to invest your time and energy to practice the Sun Salutation take a look at these tips and see what you are missing.

1. As the name suggests The "Sun Salutation" is traditionally a salute to the sun. It's your body's opportunity to tune into the golden glow of warmth and light generating from the sun and get an internal sun-bath.

2. Do you remember the saying "you are as young as your spine?" - Well, regular practice of the Sun Salutation gives your spine an incredible multi-dimensional stretch.

3. Not only your spine but your whole body gets a good stretch when you practice the Sun Salutation. The 12 interlinking positions opens your heart and gently bend your body forwards, backwards.

4. As you stretch and co-ordinate your breath to the positions, you bring greater harmony and a sense of ease and fluidity into your body. After only a few rounds of practice you feel whole and complete.

5. Ancient seers and yogis have been practicing the Sun Salutation since 5,000 BC. Wow -imagine that - every time you practice this sequence you re-align and tune into the energies of great Yoga Masters. Imagine all that knowledge and understanding flowing through your body.

6. As you breathe deeply throughout the sequence you give your body a mini detox. Your energy is stimulated and balanced as the increase flow of prana flows through your body.

7. Best of all, you get a chance to lie-down and get well-earned rest when you have finished!
Next time you wake up, feeling grumpy and tired, take your time, breathe and slowly stretch your body and feel that warm glow from the sun bathe your body.

Ntathu Allen, Yoga and Meditation Teacher works with women who want a richer, more fulfilling life for themselves and their families. She teaches you easy yoga postures, meditation practices and relaxation techniques to help you live a healthier, wealthier and happier stress-free life. To find out more go to:> http://www.yogainspires.co.uk/ and sign up for your copy of Ntathu's free monthly yoga Inspires enewsletter. The newsletter contains a goldmine of tips, techniques and strategies you can use to become healthier, wealthier and happier.

Email:> ntathu@yogainspires.co.uk http://www.yogainspires.co.uk/
-----------------------------------------------------------------------NOW 50% OFF EVERYTHING ON MY WEB SITE WHEN YOU USE THIS COUPON CODE SAVEME-50 you must use this code to get discount. We are not responsible if you do not us the coupon code for the discount….FREE E-BOOKS ALSO NOW AVAILABLE plus FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: http://www.ebooks4selfhelp.com/-----------------------------------------------------------------------

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