Yoga Tips
By
Ava BelindaThe typical public perception of Yoga has shifted significantly in recent years. To the ancients, Yoga is a complete system, of which the postures are a small, though quite useful part. The word "Yoga" referred to the whole, not merely one part, which is the postures, or Asanas. The entire purpose of Yoga is spiritual in nature, according to the ancient sages. In modern times, the relative position of the postures has been elevated, so as to lead people to believe that the word "Yoga" refers to physical postures or Asanas, and that the goal of these is physical fitness. The whole and the part have been reversed, terribly misleading and confusing people about the true nature of authentic Yoga. Here are some tips for practising yoga.
1. The time most suitable for Yoga is in the morning before breakfast when the mind is calm and fresh and the movements can be done with ease and vitality.
2.The most important things you'll need to get started - as they say - are a big heart and a small ego.
3.A person must seek a place of quietude, which is well ventilated, free from dust, insects, unpleasant smell, draught, and moisture. There should be no distraction whatsoever.
4.You must empty your bowels and bladder, clean your nostrils and throat of all mucus, consume a glass of lukewarm water and then begin the exercises after 15 minutes.
5.Always remember that you should begin with the easy postures and then proceed to the difficult ones. One must follow the graded steps of Yoga.
6.In the beginning, all movements should be practiced lightly and you must cease to go further if fatigue shows.
7.Yoga must pep up and not impart weariness and despondency.Periods of relaxation are advisable if a particular exercise proves to be tiring.
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The Benefits of Practicing Yoga
By
Caryn KellyWhy practice yoga? Is it to live longer, sleep better, alleviate stress, or simply to feel good? Whatever your reason is for wanting to practice yoga, there are many benefits to keep you going!
The benefits of yoga have been touted for thousands of years. Scientific studies have confirmed that a regular yoga practice can improve overall health and wellbeing. It's also sometimes prescribed by doctors as a therapeutic approach for chronic illness and injuries.
Not only can a regular yoga practice reward you with a healthy glow, but it can relieve fatigue and increase your energy levels. With a regular yoga practice, you'll wake up more refreshed and walk with a lighter step.
What are some of the other benefits of yoga? For starters, it stimulates your glands, increases your immune system and you'll recover from illness faster than someone who's a couch potato. If you get a cold, you may be able to shake it off a lot sooner than someone who doesn't practice yoga at all.
Yoga can reduce stress, and improve your focus, concentration and mood, especially if you take the time to meditate as well. Yoga can also help you to lose weight and shed inches, although the process is much slower than if you take on a more rigorous exercise program, such as aerobics or running. Adding a yoga practice to a cardiovascular workout, however, can improve balance and coordination. Many runners who do yoga improve their performance, especially while training for a marathon.
A regular yoga practice will help you to stand taller by improving your posture, and certain yoga poses counter the effects of aging on the spine. If practiced regularly and over time, some yoga poses can also build bone, prevent osteoporosis, and increase balance. This is especially important for women as they age.
The look and feel of your body will also change over time if you practice yoga regularly. You'll become stronger, your muscles will take shape, and your skin will improve. People may tell you that you look younger than you are. And you'll feel younger, too.
Yoga is known for its healing effects and can be used to manage back pain, breathing disorders such as asthma, and help with sinus conditions. Women in the throes of menopause can reap the benefits in more ways than one as some yoga poses are designed to prevent or manage hot flashes and minimize erratic mood swings.
If you keep to a regular yoga practice it will change your life for the better.
Caryn Kelly has been practicing yoga for over eight years. She has been teaching a beginner hatha yoga class at Wasatch Presbyterian Church in Salt Lake City, Utah, for over three years, and welcomes visitors to her blog at
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Improve Your Life With Yoga
By
Charles VolcolatteWith yoga, you can develop a deep sense of yourself. It does sound like something positive and beneficial but one cannot help but wonder what that is really all about. How does it feel? What does it look like?
Yoga is not a solution but more of a process. It can help you get in touch with yourself enabling you to fix yourself. Yoga turns your attention inward instead of pointing you to some external solution (such as a new exercise gadget, a trendy weight loss ingredient, a pair of the latest model running shoes). This may sound like a cliche but truly, you have inside of you the answer to every question.
The most popular form of yoga in the United States involves physical postures which reflect the meditative aspects of yoga. Its practice provides numerous health benefits and below, I will be discussing the seven life-enhancing benefits of a good, solid physical yoga practice.
Yoga increases flexibility. Needless to say, yoga is synonymous to flexibility. Regular stretching of the connective tissues in the body improves their elasticity. In the same way that a rigid tree would break due to strong winds and a more flexible one would bend without breaking, a person with good flexibility is less susceptible to torn muscles, ligaments or tendons. They have built-in protection from injuries because their tissues stretch and therefore would not easily tear.
Yoga prevents aging. With age comes rigidity of the connective tissues and organs. In the same way that a plant that has not been watered for a long time would have trouble extracting nourishment from the soil, a body that is not regularly stretched will have circulation problems because the tissues become dense and coated with fibroid tissues. Because of this, blood, vitamins, minerals, and energy cannot flow smoothly through them. This is how being flexible keeps the body young and combats the effects of aging.
Yoga tones the organs. Yoga positions serve several functions. The forward bend for instance, helps to flush the kidneys, while the triangle opens the liver. When done correctly and held for a sufficient length of time, yoga practice can tone and improve the functioning of every internal organ of the body. Keeping ones internal organs in good condition does not only benefit ones health, it also greatly reduces the possibility of developing medical problems which may lead to expensive transplants. Thus, indirectly yoga also provides financial benefits to those who practice it.
Yoga increases healthy energy flow. The yogis of ancient India discovered nadis which are energy pathways that flow through the body. As we grow older, the nadis constrict and because of this, the amount of vital energy flowing through the body increasingly lessens. This results in aging, loss of energy and eventually, death. Yoga keeps these energy pathways open which allows plenty of vital energy or life force to continuously flow into the body. This helps you to stay young and healthy.
Yoga focuses the mind. Another widely known benefit of yoga is that it significantly increases ones ability to concentrate. The physical postures developed by the yogis of ancient India are such that they are impossible to do if your mind is on something else. With yoga, it is essential to focus on what you are doing at the present moment and nothing else, otherwise you might end up in a tangled heap on the floor.
Yoga gives you power. Once you practice yoga, you will quickly understand that thinking is a choice and not an obligation. The mind is very similar to a powerful computer and its an awesome tool to be used by YOU when it is helpful.
Yoga gives you the choice to whether to use your power of thinking or not. It puts you in the position to be the master over your mind, which is probably one of the most powerful things in the world. You can use it to overcome compulsive eating, angry outbursts, all sorts of addictions and other behaviors which all start off as a thought your mind. The essence of all power lies in this ability to decide which thoughts you want to empower.
Yoga gives you love. As you practice yoga, you will begin to realize that all of us are in this together. In its essence, yoga means union and this manifests itself on many different levels. You will come to know who and what you are, and also find integration in many aspects of your life.
But it doesn't end there, you will also come to know others for who they really are. We all wear masks but underneath we are all the same in that we go through life in the same way. All of us are in search for union with each other and with a higher power.
Yogic practices will enable you to see through the masks of the ego and to look deeply into your own heart as well. It will lead you to ponder on such questions as, Why am I here? What is life showing me? And How am I looking at the world? Knowing ones real self is loving oneself with the unconditional love of a mother. And to love oneself is to love the world and everyone and everything in it.
Charles Volcolatte is a health and weight loss researcher for
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Yoga and Yoga Meditation - Benefits For the Mind and Body
By
James Anthony PetersonYoga is a practice of synchronizing the body and the mind through movement, breathing, and meditation that has been around for over 5,000 years. There are many different types of yoga, including Hatha, Vinyasa, Iyengar, Ashtanga, and prenatal yoga. Although the practices started in the Far East, people in the United States have seen countless benefits, both physical and mental, from practicing all these different types of yoga.
Yoga's movements promote flexibility and lubrication in the joints, muscles, tendons, and ligaments. Yoga's movements also massage internal organs and glands and tone muscles. That is, yoga is a total body workout that sends new blood and oxygen to all parts of your body- an essential part to detoxification. Yoga also benefits your endurance, energy and balance, circulatory and respiratory systems, pain tolerance, and core strength. Yoga also has the potential to positively influence your weight, posture and quality of sleep!
Mental benefits of yoga come from the harmonization of the body and the mind through meditation. Many people use yoga to decrease stress, increase relaxation, gain emotional balance, and improve concentration. Yoga also reduces anxiety attacks, blood pressure, and muscle tension while increasing self-confidence, serotonin levels, and strengthening your immune system.
So, go grab your yoga mat and start on the road to a healthier you! Although there are yoga studios, instructors and classes all over the United States, you can also practice yoga right in your living room. Yoga DVDs, books, and home programs are readily available for those who do not have enough time or flexibility to make it across town for regular classes.
James Peterson is a life-long athlete and the founder of Total Fitness Made Easy and MarketFox, LLC. James researches and searches for some of the best methods and products for total fitness of the mind and body. For some of his great health and exercise tips and information visit us at
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Pose Yourself to a Healthier Life - Yoga
By
Joseph DevineYoga is an all-encompassing lifestyle consisting of exercise, diet, holistic healing, and mental wellness. Originally developed in India, yoga is a practice that refers to physical and mental discipline. However, the popularity of yoga as a method of exercise has been on the rise in the past few years throughout the United States.
There are several types of yoga that are utilized for exercise and otherwise. Yoga is very beneficial due to the stretching it provides as well as development of core stability. Even professional athletes are beginning to get into yoga, recognizing the potential for not only physical well-being but also mental strength. Before you decide to take up yoga, you might want to check out the different practices of yoga to decide what is best for you.
Hatha yoga is the basic type of yoga that most people think of when picturing yoga. It works to balance the mind and body through poses, breathing techniques, and meditation. Practicing Hatha yoga is an excellent way to combat stress and worry-based tensions. Additionally, Hatha yoga is a great way to stretch your muscles and relax.
Iyengar yoga is a slightly more intense category of exercise that focuses on the alignment of the body. Technically a subcategory of Hatha, Iyengar is a very different type of yoga that utilizes props, such as belts and blocks, to aid you in performing the poses. Practicing Iyengar yoga is a great way to jump into the more difficult poses of yoga because the props help you reach certain positions without the muscular effort required to fulfill them unaided. Interestingly, Iyengar has shown to alleviate symptoms of depression.
Ashtanga yoga, also called Vinyasa yoga, is a very flowing form of poses that utilizes a connective element, called a vinyasa, in between sets of traditional poses. This method is an excellent way to keep your heart rate up, as you are not given time to rest between positions. This ties in with the goal of Ashtanga/Vinyasa yoga: purification of the body. As you flow from pose to pose, the heat created by your body is supposed to increase circulation and cause you to sweat out toxins. Overall, this yoga is a wonderful way to become more flexible and strong at the same time.
Lastly, there exists a very intense form of yoga named Bikram. Also called Hot yoga, Bikram is typically practiced in a room that has been heated to 105°F. 26 postures are specifically used, as well as two breathing exercises, which all take place in a class lasting about 90 minutes. Like Ashtanga yoga, the heat of the room helps rid your body of impurities while promoting a deeper stretch.
There are even more, less mainstream types of yoga such as Ayurvedic that are available.
However, please use this quick overview to point you in the right direction to a healthy lifestyle.
For more information on health, a good resource can be found
here.
Joseph Devine
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Find Your Stretch
By
Kathi DuquetteAlmost anyone can move their body through basic yoga poses and gain some physical benefits, but people that can focus on the muscles that they are working on will have a much better experience. Many people practice yoga simply for the physical benefits, including athletes. They look for increased flexibility or maybe relief from repetitive motion imbalances. Yoga will definitely help in those areas, but the true benefits of yoga come with building your mind-body awareness.
We know that mind-body awareness promotes stress relief. But mind-body awareness also promotes safer flexibility increases. Tight muscles are easy to injure if you don't pay attention to them and you try to force into a pose.
If you pay attention to the muscle you are trying to stretch, you can gauge how far to go into the pose to gain the most flexibility without injury. My students are always instructed to find their stretch inside their bodies. It doesn't matter how the pose looks so don't try to look like a yoga model, what matters is how the stretch feels and how you can adjust your body safely to gain the most benefit from the stretch.
The instructor is there to guide you safely into asanas (poses). There is a general direction of which way to move and usually some safety guidelines. I like to tell the class what muscle group they are looking for a stretch in so they can adjust if they need to in order to find their stretch.
Breathing is your connection to enhance your stretch and your mind-body awareness. The breath is such a powerful tool. Consciously sending fresh oxygen into the muscles you are working helps to warm them and allows some tightness to release. This simple action of sending your breath directly into specific muscles builds your mind-body awareness.
Weight lifters use the breath to enhance muscle contractions; exhaling on exertion. Cyclists regulate the breath to build cardio respiratory stamina, as do runners. You don't need to be an athlete; you don't need to be flexible. You simply need to pay some attention to your body and be good to it.
Most classes begin with some easy breathing exercises and some easy moving poses. These are meant to help bring your awareness into your body and warm up your spine, your joints and your muscles.
Once you begin to move into your poses you have two choices:
You can physically practice the poses while you think about everything you will need to do later, or what you did before class or whatever else is on your mind.
OR, you can take the time to pay attention to your body and give yourself the gift of yoga.
This is what we mean when we tell you to be 'present'. Pay attention to what you are doing right now. Practicing being present allows your brain to simply focus on the task at hand and not be short circuited by all the tasks you have left to do.
By being present you can focus on your stretch. Find your stretch and breathe into it. When you find your stretch and you are breathing into that muscle and it releases..... it is magical. It is a gift. It is the gift of yoga.
By Kathi Duquette
Certified Yoga InstructorCertified Personal Trainer
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Yoga Styles - Which is the Best Fit For You?
By
James Anthony PetersonPeople all over the world have discovered the powerful physical and mental benefits of yoga and yoga meditation. Yoga studios and classes as well as yoga DVDs, books, and home programs can be easily found online. However, before you roll out your yoga mat, get familiar with the many different types of yoga practices that are available to get the best fit for you:
Hatha Yoga: Hatha yoga refers to general yoga practice and includes other types of yoga, such as Iyengar and Ashtanga. General Hatha yoga classes focus on proper breathing, gentle movement, static poses, balance, relaxation, and centering.
Vinyasa Yoga: Vinyasa yoga is a dynamic, flowing form of yoga that focuses on connecting posture, or linking movement to breath. Many times Vinyasa yoga is performed in a heated room to induce sweating, detoxification, and purification.
Iyengar Yoga: Iyengar yoga focuses on alignment of the body and precise movements, Iyengar yoga instructors assist students in alignment of their body while promoting an inner awareness.
Many times blocks and straps are used to assist injured or less flexible students properly perform the poses. Iyengar yoga may be ideal for people with neck and back pain.
Ashtanga Yoga: Ashtanga yoga is also known as "power yoga", which uses flowing movements to increase strength and stamina. Pushup and lunge-like movements are common in this vigorous and athletic practice.
Bikram Yoga: Bikram yoga refers to yoga done in a hot environment (approximately 105 degrees Fahrenheit), which not only promotes a detoxifying sweat, but also aids in flexibility.
Prenatal Yoga: Prenatal yoga is yoga practice specifically designed for pregnant women who need exercises that are safe for them and their babies. Prenatal yoga also focuses on keeping muscles strong, which aids in posture and helps when delivery time comes. Yoga is an excellent way for expectant mothers to keep muscles toned, which not only makes them feel better during their pregnancy, but also helps them get back into shape faster after the baby is delivered.
Many yoga classes will combine several different styles of yoga to get the benefits of all the different practices, but not all programs use the same combinations. Yoga DVDs and other in-home programs are a great way to try different styles or focus on the style that best suits you.
James Peterson is a life-long athlete and the founder of Total Fitness Made Easy and MarketFox, LLC. James researches and searches for some of the best methods and products for total fitness of the mind and body. For some of his great health and exercise tips and information visit us at
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Yoga For Beginners - Quieting the Inner Pessimist
By
Jenn GaglioneYou've heard the buzz about yoga and would like to give it a try. However, before you can even touch your toes, your inner-pessimist pipes up: "Yoga is for young people," or "It's too expensive," or "I'm about as flexible as a 2 x 4." If this sounds familiar, it's time to quell that inner voice. Yoga is a wonderful, completely accessible activity for virtually everyone regardless of age, current fitness level and financial means.
You're never too old to practice yoga. Rather than using weights, machines or other cumbersome devices, yoga builds strength, stamina and flexibility by using your own body. Begin at a level at which you're comfortable and work at your own pace. Eventually, you might want to intensify your practice, but it's up to you. Yoga is totally non-competitive; timelines and progress charts are not required. A big part of yoga is listening to your own body. If you experience any pain or discomfort, simply pull back.
Yoga is ideal for people of all ages, especially those over 50. Aging causes some of us to lose our sense of balance which can lead to falls and bone fractures. Yoga postures challenge our center of gravity in a controlled, safe setting, and with regular practice we can thwart those dizzy, off-centered sensations. Yoga is a great antidote to sedentary lifestyles by improving circulation, and also bone density at a time when osteoporosis becomes more common. These are just a few of its many health benefits.
Anyone can do yoga, from world-class athletes to those allergic to exercise. Basketball legend Kareem Abdul-Jabbar attributes his longevity in the sport (over 20 years) to yoga, while tennis star Andy Murray believes yoga gave him the edge over reigning champ Roger Federer. But what about us mere mortals? Even if you have the flexibility of a marble slab, you have to start somewhere. Maybe on Monday, you're touching your knees, but with daily practice, you're half-way down your shins by Friday. Continue practicing, and 2 weeks later, you just might reach the floor.
Yoga is a low cost activity. While some people like the community feel of a class, you can easily maintain a home practice with a modest upfront investment. Many yoga props are available to aid in flexibility; however, the only essential item is a yoga mat which will run you anywhere from $15 to $50. Also, unless you've memorized lots of asanas, it's advisable to own at least 1 yoga DVD for guidance. You can select from a huge catalog of yoga DVDs designed for various levels of practice (beginner, intermediate, advanced), yoga styles and time lengths.
Still not sure if you're ready to learn yoga? Order a book on yoga from Amazon or your local library and attempt a few poses. And if you think you hear that inner-pessimist, tell it to pipe down and enjoy the journey!
Jenn Gaglione is a Cleveland, Ohio writer and yoga enthusiast. She has been practicing both at home and in local studios for over 12 years. Her favorite yoga pose is Ardha Chandrasana (Half Moon Pose); least favorite is Utkatasana (Chair Pose). Jenn's blog,
http://www.theyogadojo.com/ features news and tips plus special offers on yoga props, accessories and chakra jewelry.
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The Benefits of Practising Yoga
By
Ava BelindaYoga is growing in popularity in these days. Some people, although they are busy with their work and social activities, will spare some time to play yoga. Yoga can help them feel better and keep their shape. If you want to keep fitness and your figure, you can have a try.
Yoga actually is an ancient spiritual practice, which is regarded as a means to enlightenment.
Many people today practice yoga to be enlightened.
Yoga has many benefits. In the long run, you will enjoy the remarkable results. Yoga can train your balance, flexibility, poise, health, as well as well-being to the body. Besides these, yoga involves a code of ethics, regulations, and disciplines and so on.
Yoga practice can relieve the stress. Many people today live under great pressure from making a living. When practicing yoga, you will feel calm and relaxed.
Through the practice of yoga, one develops awareness of the inter-relation between the emotional, mental and physical levels, and how a disturbance in any one of these affects the others. Gradually this awareness leads to an understanding of the more subtle areas of existence. The ultimate goal of yoga is to expand your consciousness, to open your eyes to vast number of things around you, of which at present you are unaware.
Anyone-at any fitness level, and with a wide range of personal and fitness goals-can benefit from beginning a yoga practice. If you want to get in better physical, mental, emotional, and spiritual shape, yoga is the key. There are different types of yoga and you should find one which suits you. Only in a few days, you will harvest the marvelous result.
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Yoga Bags
By
Mary SimonsSo you've signed up for a yoga class and are on your way to becoming a complete addict to this relaxing, healthy venture. You'll need a few accessories to get started, but don't fear that these items will be overly consuming or pricey. All you really need is a basic yoga mat, perhaps a yoga towel, and some good yoga apparel. But, the further you get into it, the more you'll realize that the yoga world is actually quite an experience. There are more accessories that you probably realized existed!
First you'll find the wide array of size and color options for your yoga mat. You can get natural, rubber, cotton, printed, striped, and even extra-thick yoga mats. And, to go a step further, there are rectangular as well as circular yoga mats. Beyond the traditional mats are the mat rolls which are for extended length mats. Then you have yoga straps and yoga belts to increase the benefits of the strengthening and toning exercises.
Furthermore, there are yoga blocks in foam, cork, or wood, and again, in a variety of sizes. You can find yoga blankets and yoga bolsters, yoga wedges and towels. Plus, there are yoga balls for balance exercises and sandbags for extra weight or deepening stretches. You'll have yoga clothing, accessories cleaners, and yoga gifts, finishing the experience entirely with special music and yoga DVDs.
All of this to say, whether you intend to or not, you're going to need to get a sturdy, large yoga bag shortly, because you'll be a yoga junkie in no time.
It is common to find specific bags for your yoga mat, eye pillow, or towels, but you just might need something a little more accommodating. Consider using any typical sports duffel with several pockets and organizational spaces. Yoga accessory companies do even offer a variety of bag products for this need, though you still might be better off hitting the sports equipment aisle in your local department store just to save some money. Choose something that is well-made and sturdy with a strong handle for toting all your stuff.
There is no right
sports bag to use for your yoga equipment as long as it holds all of your stuff, keeps items organized and clean, and is something you'll feel comfortable with carrying your
yoga bag and from yoga class for a long time. Because, once you start, you'll never be able to turn back!
Mary Simons writes about all kinds of fitness and sports info and you can find more from her at The BestSportsBags.com/ web site.
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Achieving an Active Lifestyle With Yoga
By
Nick PrestonWe all know we should have an active lifestyle to help us combat the effects of age and the resultant muscle degeneration. Unfortunately we are unable to find the energy or stamina to learn a sport, join a gym or even get through our daily chores without getting tired. Many of us believe that our bodies are too inflexible and cannot change. But all that can change if you decide to learn Yoga. Yoga is more than a form of exercise; it is a holistic way of life that teaches you how to synergize your body and mind. Practitioners claim that yoga, if practiced regularly can de stress the mind and give a person positive energy. Yoga in fact can be a miracle cure for many illnesses of the body and mind. This article talks about the various kinds of yoga and how they can help you achieve an active lifestyle.
What Is Yoga
To the untrained eye, yoga may appear to be a series of almost impossible free hand exercises performed in silence. Yoga is actually an ancient science that dates back more than 5000 years ago. The word 'yoga' is derived from the Sanskrit word 'Yuj' which means to unite or integrate. It literally means an attempt to harmonize the body, mind and spirit into one. This 'unity' is achieved through three 'structures' - Exercise, Breathing and Meditation. Each plays an important role in bringing a person to a higher and healthier state of consciousness. Exercise works on the physical person improving flexibility, internal blood circulation and the working of the internal organs. Breathing techniques not only help the respiratory system but also prepare the mind for the next and hardest step - Meditation. Mediation is basically silencing the stirrings of the mind awhile to let it achieve focus. It is this focus that ultimately helps achieve unity between the body and mind which relaxes us and helps us have an active lifestyle.
Yoga Benefits
There are 6 different kinds of yoga which include Hatha Yoga, Raja Yoga, Bhakti Yoga, Jnana Yoga, Karma Yoga and Tantra Yoga. Each has separate objectives and therefore places more focus on specific areas of learning over others. But all the different kinds of yoga have a beneficial effect on the overall energy levels of the body and mind. They help people focus inwards and rediscover themselves as well as help them have an active lifestyle.
Yoga For Beginners
Most people should start with what is known as Hatha Yoga. This is the most commonly practiced form of Yoga across the world and relies on a series of Asanas as they are referred to.
It is also called the Yoga of Postures. There are various sub styles within this which include Iyengar, Ashtanga, Jiva Mukti and Kripalu. This style of yoga is ideal for beginners who want to experience the benefits of yoga in general without any spiritual or religious aim. It is however important to take it slow and not rush into any specific posture unless one reaches the right level of flexibility. Practicing yoga even 3 times a week can help you achieve the active lifestyle you want.
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Pilates Exercises For Abdominal and Back Strengthening
By
Lucinda StarlingPilates is great for working on abdominal and back muscles. It focuses mainly on core stomach muscles and uses these as the center of all functioning and movement. Thus trying to strengthen the abs and back with Pilates seems only natural. With the use of some basic tools anyone can do these exercises at home. For more advanced physical therapy or strength training you should see a Pilates certified trainer who will be able to guide you through more advanced exercises on some specialized equipment such as the Reformer machine.
The Hundred
This is killer for your abs and will be very hard at first but become easier with time. Start by lying on your back and bring your knees into your chest. Extend your arms at your sides so they rest comfortably beside your body. Lift your chin and chest up so your shoulder blades are about six inches off the ground. Then extend your legs out and left arms up at the same height. Pump your arms up and down in small movements while you exhale. Then inhale, flip your arms over so your palms are up and pump five more times. Repeat this sequence ten times for a total of one hundred pumps.
V-Sit Teaser
Be prepared to feel the pain on this one. Lay on your back with your legs straight out and your arms stretched out over your head. Using your abdominal muscles only lift your back and arms up at the same time you lift your legs. Keep your back flat and your legs straight. Your torso should remain in one piece and your body should bend at your hips so you come to a "V" position with your arms reaching toward your raised feet. Exhale and slowly rolls back down, allowing your back spine to arch and your abs to contract. Repeat three to five times to start. As you get better you can increase the reps.
Chest float
Lie on your stomach with your arms at your side and legs straight out. Let your forehead rest on the ground. Inhale in a deep breath then exhale out and stretch your arms out behind you lengthening them while pushing your shoulders down and lifting your head and torso off the ground. Keep your focus on the ground and make sure your head stays in line with your spine. Inhale and hold the position. Exhale and slowly release down. Repeat this ten times to start.
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What to Expect in Your First Yoga Class
By
S. Kate HobbsYoga can be a rewarding and relaxing form of exercise, but many who wish to try it are scared to enter a yoga class for the first time. Thoughts of looking foolish while trying to strike unheard of positions or concerns over the spiritual side of the technique weigh heavily on first timers.
Knowing what to expect before you begin your journey into yoga can help you remain calm as you take your fist class.
Getting Ready
Dressing appropriately for your class will make your first experience more rewarding. If you have long hair, tie it back in a ponytail or bun. You will have it in your face the entire time if you don't. Wear comfortable clothing to your first class. It can be loose or tight, depending on your comfort level. Make sure the clothes will stay where you want them, because you do not want to spend the entire class pulling on your clothing and distracting yourself. Remember that you may not always be standing or sitting upright, so make sure the clothes will stay where you want them.
Arrival
When you arrive at the yoga studio, you will need to check in. if you have not paid for your class, you will need to do so at this time. Let the attendant know that you are new to yoga, so they can show you around and help you get comfortable. Before you enter the actual studio, you will be asked to remove your shoes. Socks are acceptable, but not necessary. You may find that your feet are too slippery if you wear socks.
The Class
Each teacher has his or her own approach to the yoga class, and the type of class you chose will also affect how the class proceeds, but most likely the class will begin with a centering exercise.
This may involve chanting the sound of "OM." You do not have to do this if you feel awkward, but you can listen to your classmates and help clear your mind and focus on the task at hand.
The next step is a series of gentle warm-ups and stretches to get your body and mind ready for what is to come. Once you are warmed up, the teacher will guide you through the exercises and postures. These will often be combined with breathing to create flow, which is the flow of energy through the body to create a feeling of wellness.
The entire class lasts about an hour. At the end, you will be guided through a cooling down series of exercises. The final cool down is a relaxation that involves laying on your back, eyes closed, and body relaxed. Do not skip this, because it is a very important part of the class and the yoga process. Sometimes the class will end with another OM and the words "Namaste" or "Jai Bhagwan," which is a salutation of honor. At this time, the class is over.
Yoga Etiquette
You may wonder how to be polite during your Yoga session. Proper yoga etiquette will make your experience as positive as possible. Always stay until the end of the class, even if you feel uncomfortable. You may not return, but it is considered rude to leave in the middle. Sometimes you are experiencing discomfort because of your body's poor physical condition or the fact that you are not used to getting into a clam state.
At the end of the class, avoid talking, as others are enjoying their meditative calm. If you wish to have a conversation, do so outside of the studio. Stay calm, still, and quiet during the class, and listen to your teacher's instructions, as they are designed to keep you safe throughout the routines. Remember, you may feel uncomfortable during your first yoga session, but if you stick with it, you will enjoy greater wellness and overall health and well being as a result.
Going to your
first yoga class can be exciting and scary. Don't worry - the yoga instructor will happily help you with any pose you aren't sure of or comfortable with. Just remember that everyone at the yoga class is there to learn to deepen their poses and relax listening to
meditation music - just like you.
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Change Your Life the Yoga Way
By
William MessrutherYoga is the best risk-free solution against most diseases. It gives you an active and healthy lifestyle. It can change your entire life completely. Those who practice yoga regularly have a peace of mind and can feel their inside beauty. All the benefits of yoga ensure a strong, skinny body, and active lifestyle.
Being overweight can be related to heredity factor, reaction to medical treatments, or unhealthy food habits. Doing yoga can be useless if you consume unnecessary fats, sugar, and food that contains calories in excess. The most dangerous fat is around the belly. Stretching the posterior muscles around the abdomen can help a lot in reducing it.
Here are a few tips for losing weight. If you follow these carefully and truthfully, you are sure to become slim and healthy with time.
• Drink at least 8-10 glasses of water daily as it detoxifies your body.
• Eat more than 25 grams of fiber per day. Foods like beans, cereals, and broccoli will help you consume fewer calories as they will make you feel full.
• Have dried fruits, fruit juices, and processed sugar.
• Consume protein rich food such as eggs, fish, cottage cheese, low fat yogurt and soy products. This speeds up fat burning process.
• Have a nutritious breakfast, as it will help you avoid hunger pans throughout the day. It will also increase your metabolism.
• Don't skip your meals. Instead, have small fiber rich meals every few hours.
• Don't eliminate your favorite food from your diet completely. Try to gradually decrease its quantity so that you don't miss it.
• Avoid processed foods as it easily gets stored in your body.
Yoga involves a combination of asanas and mudras. Start with easy ones, and then, move on to stronger ones. Choose the ones you feel are appropriate with your energy levels. While exercising, breathe slowly through your nose. Lift your body as you inhale and reduce as you exhale. Those who practice yoga and meditation at least thrice a week, can reduce their blood pressure and their risk of heart diseases. It also lowers bad cholesterol if practiced regularly.
Anger is a complex emotion which involves feelings and thoughts. You can also combat anger through yoga. Various problems of ladies like not being able to conceive, menstrual problems and uterine fibroids can be cured through yoga. Yoga prepares a mother for childbirth as well as motherhood. It also improves memory and concentration. Laughter yoga or Hasya Yoga is a fun way to reduce stress. It can provide many other health benefits.
If you wake up 30 minutes early, your scheduled time, yoga can have synchronous effects on you life. Yoga is a fine art. It helps retain balance and ease in your body. Be consistent with your yoga exercises to attain its full benefits. They can be performed gently as well as vigorously. It does not require a lot of time. Yoga can be performed by anybody, anywhere in the world.
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Getting Tired of Your Basic Yoga Practice?
By
Kathi DuquetteIs your basic yoga practice getting old? Are you getting bored with it? Try focusing more inside your body than on your poses. I tell people all the time to find the stretch in their body. Look for the tightness in your muscles and when you find it stay there and breathe into it.
Everyone will find a stretch a little differently. Some people will be able to fold into a forward bend with their palms flat on the floor while others will only be able to reach the front of their thighs. It doesn't matter where you have to go to find your stretch as long as you can bring your focus inside your body and pay attention to the different parts.
It is magical when you are focusing on a muscle and simply allowing it to stretch and then ... ahhh ... it releases. When you feel this happen you understand what it means to breathe into a stretch. This is when you can increase your stretch by exhaling a little deeper into it. Your mental focus is the key.
You can practice the same basic yoga poses in every class and make them different by focusing on different areas of your body.
Tired of that forward bend?
Try contracting the quadricep muscles in the front thighs and notice if your hamstrings release a little. Tuck your belly up towards your spine and see if that changes your stretch. Close your eyes and focus on the feeling in the muscles you are working and the surrounding muscles.
Downward dog?
Press into your fingers and thumbs and lift up through your belly. Notice if it allows your hips to go higher. Press your quadriceps backwards and notice if your heels move closer to the floor.
Upward dog?
Push the tops of your feet into the floor and pull up with your quadriceps (even if you practice cobra, activate your thigh muscles and press through the tops of your feet). Send your shoulders down away from your ears and back to open your chest. Do you feel your front body expand?
Triangle?
Press the front foot down on the big toe side of the foot. Do you feel the thigh bone move in the hip socket? Lengthen your spine by pulling your head forward and away from the lower back. Does it help to open the top shoulder a little?
Work your poses instead of moving through them. Close your eyes and focus on the areas of the body that you are working. Be aware of your breathing. Try to keep it slow and even. If you find you are struggling with your breath, back out of your pose and readjust so that your mind can be calm.
Making your yoga practice a mind-body exercise increases your awareness of your body. This awareness can lead to a multitude of goodness. When you build awareness you can avoid injuries, react to stress in a healthier manner, and basically call on your practice whenever you need it.
You can reduce stress simply by acknowledging that you are in a stressful situation and breathing to relieve the physical symptoms of stress that you feel in your body. Obviously we can't always walk away from a stressful situation and take an hour to practice yoga. But if we can be aware of stress and choose how to react to it we can use yoga techniques to relieve some of it.
I met a new student last week who told me that her yoga practice was a gift; a gift that she could take with her wherever she goes and use to her advantage anytime she chooses. I've heard this analogy before. I have another student who tells me my yoga classes are similar to having a massage. Students leave relaxed, less stressed and happy; physically and mentally.
We are less stressed because we stop thinking about all that is going on with the world when we focus on ourselves for a little while. It gives the brain a rest even though you are still thinking.
During your relaxation, at the end of your practice, try to be present. Being present isn't always easy or clearly defined. You can always think of what you should be doing or who is waiting for you to do something for them.
Last night I asked my class to think about the world outside of our classroom. Everyone out there is running around doing their 'things'. I asked them to practice being present for a minute and simply allow any thoughts to drift out of their minds. Be here and let yourself relax - consciously let your brain be peaceful.
So what if we take that feeling and store it in the back of our minds? If we take that calming yoga breath and every once in a while sit back and use it to bring us into a relaxed, peaceful state?
Use your basic yoga practice to strengthen your mind/body connection. Even the basic yoga poses can be a powerful tool if you add focus. Use your yoga to your advantage.
For more detailed information on basic yoga poses please visit my informational website:
http://www.basic-yoga-information.com/By Kathi Duquette
Certified Yoga Instructor
Certified Personal Trainer
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Using Yoga to Be More Successful
By
Astrid IdemaBeing successful and feeling good go hand in hand.
In order to be successful in everything that you do, from work to private live, it is important to be in good health, both physically and mentally.
Yoga is the optimal way to reach mental and physical health.
Yoga can be a good exercise, especially the power yoga forms like Asthanga yoga. This method of yoga involves synchronizing the breath with a progressive series of postures-a process producing intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs.
Next to the physical effect, yoga also has a great effect on the mental health.
Being more aware of your body and the state your body is in, is a great indicator of your mental health. Also the clearing of your head and putting the mind at ease will fuel your battery.
What does Yoga mean for me?
For me it is part of my physical exercise next to Pilates and running. I use my yoga practice to stay healthy. It gives me indications before even realizing it when I need to take a step back and take some time for myself. Every week it fuels my battery to keep up my hectic life style. Yoga empowers me to be more successful.
Is yoga something for you?
You don't need to be as flexible as a ballet dancer to have a good workout.
You don't need to work on your spirituality to perform yoga.
You don't need to be a vegetarian or never drink alcohol again to be a true Yogi.
I would suggest to just give it a try. Feel if it works for you.
About the author of this article Astrid Idema is an Internet Marketer with over 10 years of online experience working for international companies like eBay and Brother. She is passionate about online opportunities and balancing your life. Astrid is also a mentor and coach for others entering the online marketing world. Learn more about
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Yoga is Something I Never Thought of Trying
By
Robert FonnerMy wife has been doing yoga on and off for about 7 years. I never gave it much thought since I figured (wrongly) that yoga was for girls. She would go off with her mat in one hand and a blanket in the other.
She would come home wiped out and drained.
I thought "what's the big deal?" you go and do a few poses and stretches then sit around and talk about your feelings".
So on it went until 2 years ago when she approached me and asked if I might be interested in coming to a class. She is interested in all things healthy including men's health. She eyed my expanding stomach and thought it might be time for at least some exercise.
She said it was going to be at the Casa Feliz, an old house built in the 1930's and physically moved to another location near the Winter Park (FL) Golf Course. I met up with her after work on a Tuesday. She brought a purple mat (great!) for me and into the room we went. We laid the blanket onto the stone floor (the reason for the blanket), stretched out our mats and sat cross-legged on the floor waiting for our teacher, Erica, to start. I notice all women and no men. OK, I guess I'm the token dude they'll be making fun of.
Erica turned down the lighting and put some music on and started the class. We began with stretches and neck rolls. Now imagine yourself seated on the floor, legs outstretched and you bending to grab your toes. My muscles and tendons felt like a rubber band about to snap! I thought to myself "I can't do this! I just know I'm gonna tear something!" But alas, I did it and we moved on to other stretches.
Now that we're loosened up, Erica introduces us to more advanced poses such as downward facing dog, plank, warrior one, two and three. Man, what a workout! When we did balancing poses, my legs shook so hard I could hardly stand on two legs let alone one. Bending over touching my toes, I could hear my sweat drip, drip, drip like a faucet with a loose washer. Yoga is about breathing, I didn't know I had that breath in me.
After we sat on our mats doing cool down poses, we relaxed in a fantastic pose called Savasana or corpse pose. It's basically laying on your back on your mat like your dead which is easy to feel after the workout. For five or so minutes you release all of your muscles from head to toe. With my heart finally calming down, the cool feel of the floor on my back, dreamy ethereal music and Erica leading us to extreme relaxation, I came to the realization that yoga was definitely not an easy girlie type of exercise.
Since that first time practicing yoga, my mind feels clearer, my body is more limber and aches and pains that I have dealt with have disappeared. My wife, Cindy and I have grown closer and more open with each other and will continue to do yoga with Erica as long as she'll have us! She is a great teacher and is always learning something new to show us.
So am I glad I went? Most definitely! It's a great experience for mind and body. Try it out with your significant other, or if your a single dude...
Namaste
Hi everyone. I'm Rob and I enjoy many types of endeavors. From planes, cars and electric guitars I seem to have more hobbies than time. I'm trying to get in shape and feel very blessed that my wife, Cindy is into all things health. So here's her website
http://www.nutrition-health-supplements.com/ and if your into rock music and electric guitars, mine is
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Pomegranate and Antioxidants - Helping You to Be Fit For Yoga
By
Jessica Praman and Lucas Rockwood
A lot of people have discovered pomegranate juice. Pomegranate drink is available at stores of all kinds. The pomegranate, which is found on the Punica Granatum plant, is tasty and full of seeds. It is full of nutrition and also can help heal in many ways. Researchers have proven that pomegranate is very healthy. Pomegranate is a good source of antioxidants. It is also a good source of vitamin A, vitamin E and folic acid.
Pomegranate is considered to be part of the group of super foods that are great for lowering your risk of developing many illnesses. The reason it is so good for you is that it has a lot of antioxidants including polyphenols, tannins, and anthocyanins. Antioxidants are important because they help protect your cells from damage caused by free radicals in your body. The free radicals come from natural aging, from pollution and from metabolic processes in the body. Free radicals can harm your DNA and make you more susceptible to certain diseases like Alzheimer's and cancer.
The main health benefits of pomegranate juice are:
* Pomegranate drink helps clear your arteries of the plaque that tends to build up and lead to cardiovascular disease or strokes.
* Pomegranate drink raises the amount of nitric acid in your blood and helps relieve stress.
* Pomegranate drink can reduce your blood pressure.
* Pomegranate drink can lower your systolic blood pressure.
* Pomegranate drink gets more blood flowing and more oxygen to your heart.
There are some researchers who believe that pomegranate juice can be used to help people battling cancer. It may be able to slow down tumor growth. Pomegranate juice may also be helpful for people with arthritis because of the way it reacts with the tissue in the joints. The results could include less inflammation in the joints. Other uses for pomegranate juice are for helping with morning sickness, digestive problems and colon problems. Just drinking a small glass of pomegranate juice every day can help you be healthier.
Bikram Yoga Poses * DOUBLE YOUR FLEXIBILITY* in 28 days... 7 Secrets of Nutrition and Flexibility. Free 7-day email course at link above.
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YOGABODY Naturals LLC is a yoga educational and nutritional supplement company aimed specifically at students of yoga asana. Founded by Lucas Rockwood in 2007, the YOGABODY community now includes over 10,000 students and teachers worldwide.
"Powerful Yoga for Real People" - Lucas Rockwood
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How Many Types of Yoga Are There?
By
Gale S WilderWhich Type of Yoga Works Best?
If you have not tried it before then you might be confused by the many differing varieties of Yoga practices that are available. Before deciding which sort of exercise is right for you it is an excellent idea to attend a class of each style that interests you so you can try out each style to find out which you like. Here is a quick overview of the most well liked of Yoga to help you get started:
Hatha Yoga - This is by a large margin the most typical kind of exercise practiced in the West. Hatha is a slow paced practice that is focused on both mind and body. If you're just starting you will possibly find Hatha Yoga to be the most fitting.
Vinyasa - Vinyasa is a sort of Yoga practice that focuses on the breath and how respiring is affecting your body and mind. The physical practice of Vinyasa is more active than the physical practice of Hatha Yoga
If you're looking for a yoga practice which may supply a good aerobic session then Asthenga Yoga is the best choice for you.
Iyengar - Iyengar Yoga is the best exercise practice for folks who have old injuries or prolonged sicknesses and wish to start a Yoga practice which will help them become more flexible and agile and will help them heal.
Kundalini - Kundalini Yoga is targeted essentially on the breath and its effect on energy. This focuses often on fast, repeated movements rather than on drawn out poses. There's also plenty of reflection practiced in Kundalini Yoga.
There are many
different types of yoga and more information is available on my blog.
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Yoga to Help Treat Infertility - Practice Yoga to Help You Conceive
By
Trish E WilliamsUnexplained infertility has become a common diagnoses in this stressful world we live in, why not try a natural way to treat infertility? Yoga is a safe, natural, and inexpensive way to increase your chances of conceiving. The main cause of infertility is stress, not only in your daily lifestyle but also the more you stress about not becoming pregnant the lower your chances of succeeding. This is truly one of Mother Natures not so funny jokes.
A Yoga practice specially designed for conception is an ideal method to treat infertility and make the dream of having a baby become reality. Stress causes tension, decreased blood flow, an unbalance in your hormones, and decrease in your organs functionality. Through yoga breathing, poses and relaxation you will decrease the tension not only in your muscles but also in your organs.
The poses are focused on increasing blood flow to your pelvic area and your reproductive organs increasing their functionality. The relaxation will bring balance to your entire being including your hormone levels. Once this occurs your body is prepared for conception and child birth thus increasing your chances of conceiving. Studies have shown that you are three times more likely to conceive when practicing yoga than by using nothing at all.
If you are already spending the time and money on clinical treatments your yoga practice will make these treatments more effective by bringing the balance to your body before and during your treatments. You will learn relaxation poses and meditative techniques that will bring focus to your reproductive organs allowing the treatment to be effective.
Yoga can help you
treat infertility no matter if you are just starting out trying to have a baby or if you have been trying for years. There are many cases of couples that have been trying so long and have used clinical treatment without success that they have all but given up hope. Many of them are now parents or soon to be since they started using a yoga program specifically for conception.
Don't give up hope there is help out there for you to become a parent. Remember to relax, breathe and do yoga. A regular yoga practice will help you to reduce your stress and redirect those negative feelings of hopelessness into positive energy and balance so your dream can come true.
Learn How to Get Started
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The Advantages of Yoga
By
Gale S WilderYoga can heal a stressed consciousness by helping you rid yourself of antagonistic feelings and thoughts. The psychological side of Yoga is a sort of self-help, which creates a affirmative state thru peace. Yoga will empower you to grab control of your life with a calm mind - but we'll take a fact check first.
Each of the succeeding 4 subjects, we debate, may cause us damage to our mental and physical state of health. Let's figure out what we are able to do and if they are real. In each case, Yoga can offer you inner strength to deal with these troubles.
Fear can be real, but most frequently is self-created because it is fear of what we don't know or understand. Take a close look at what your fear is. Is it something you can do something to prevent? Are you develop a damage control plan?
This type of thinking is not Yoga meditation. You have any choice, apart from taking positive action.
Self-pity could cause us agony, sorrow, and grief. We feel self-pity from loss, but we must pick ourselves up and go on. Yoga practice, Yoga classes, and Yoga meditation can help us bear this agony, but positive habits, and time, heal us, as well.
Yogic philosophy teaches us to do something for someone who is less lucky. Even if our own situation looks gloomy, it won't be difficult to find somebody who desires our help. When you help others, this is a form of Karma Yoga, and you may feel happier about yourself.
Insecurity is a result of lack of religion. Everybody who practices Yoga long enough understands the Yogic aspect of religious health. You do not have to be any specific faith to find your religious side. Yoga teaches us self-empowerment, not self-imprisonment.
Lastly, if you need tranquillity, you should do something, find solutions, or visit your local Yoga class. Peace is is a choice for most of us. If you have the power to visit a Yoga class, you have the power to gain peace of mind.
Proper breathing techniques and the mind / body connection are extremely important to most athletic performance. To learn how Yoga can help you to integrate these skills into your everyday routine
click here.
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