The Universal Appeal of Yoga

By: Unknown on 2:00 AM

Yoga has been practiced for 400 years and is a system of exercises which are very easy and effective at increasing a persons overall health ad well-being.  Yoga instructors and students alike will often talk about phrases like "being in harmony with oneself and surroundings" and indeed this is a primary goal of Yoga, to achieve a unity of body, mind and spirit in a oneness with the world around us.  Yoga will teach a person to stimulate internal organs including the likes of the prostate, which is practically never exercised by any other discipline.  It will teach you to apply pressure upon glandular areas of the body and it will combine this with meditation and breathing techniques that will grant you the ability to turn your concentration inward to examine your feelings and thoughts.

  There are a number of different aspects in Yoga, but one of the most appealing is that this is a set of exercises that anyone can enjoy and benefit from.  It does not require any expensive equipment or a special setting, it can be practiced by anyone, man or women, rich or poor, young or old, healthy or ill.  Perhaps it's greatest appeal has always been that it is a set of beneficial exercises that anyone can do at any time and in any place.  Yoga is even a safe form of exercise for pregnant women and prenatal Yoga classes are often recommended to expectant mothers.  A specially tailored prenatal yoga class will help prepare a women, physically and mentally to become a mother.  It gives her a number of useful tools for coping with labour and the strengthening of the body means that the recovery period after giving birth will be much shorter.

  There is a preconception amongst many men that Yoga is a female pastime, but this couldn't be further from the truth.  Yoga provides numerous benefits to men:  decreasing stress, assisting in relaxation and increasing power, stamina and flexibility across the board.  

  Senior citizens can get a number of benefits from a yoga course and are often the first to praise the mental advantages such as an increased attention span and a better memory both long and short term.

  Even young children will benefit from a Yoga regime by stronger bones, increased circulation and a better disposition resulting from breathing exercises and the relaxation of the exercise.

  Regardless of the person Yoga has a number of lasting benefits and will aid in a wide variety of different health issues.  Regular practitioners of yoga will live an overall enhanced lifestyle, are more likely to have a strong memory and better stamina combined with a stronger sense of balance.  Even late starters can use Yoga to combat a range of health disorders from Blood pressure to arthritis to breathing orders.

  It's no wonder when you consider all the different benefits of Yoga how very popular it is, and the fact that it is a regime of exercise that is open to everyone is one more big advantage of it.  It means that families can stay fit and healthy together and include everyone from the youngest child through to the oldest family members.  The exercises can be performed at varying levels of difficulty and intensity, which means that two people at completely different levels of strength and flexibility can go through the same motions and both benefit.

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Using Yoga for Weigh loss

By: Unknown on 12:30 AM

In today's society carrying excess weight is becoming the norm rather than the exception.  Lifestyles are increasingly sedentary, peoples diet is becoming increasingly processed and fatty and food contains more and more calories, additives and preservatives.  Children prefer television over playing with their friends, which is perhaps a direct reflection on parents who prefer television over socializing or even making time for their children.  This only scratches the surface of the social move towards a sedentary and unhealthy society which is making more and more people fat.  

  Yoga is a discipline designed to make the body strong and flexible and enhance the overall health of the digestive system as well as the hormonal and circulatory systems.  It also assists us in controlling mental stress and achieving peace and clarity of mind.  Yoga also has strong spiritual benefits which will see you becoming more content with yourself and more comfortable with who you are, all aspects which will lead to emotional stability.  This mental component is often neglected in a physical approach to weight loss, but it is critical and should not be overlooked.  So called "Comfort food" is a frequent problem for people who yo-yo diet(rapidly lose and gain weight) and the ability to be happy with your health and who you are reduces the need for this.

  Yoga is based on deep and controlled breathing which is a method for enhancing our oxygen intake.  This allows oxygen to travel to the fat cells in our body and assist in their processing.  One has to ask given the benefits why more people don't practice Yoga?

  Many people think of Yoga as a passive or mystical discipline - something for hippies - not them.  This is a shame as Yoga improves the physical body as well as our mental health.  While it is practiced by a great many people in Eastern Populations only about 2% of the population in the United States has clicked on to the many benefits.

  Yoga considers all the aspects that contribute to obesity - not just the physical but also the mental and spiritual reasons behind them.  regular Yoga is not only relaxing but it does bring the body back towards it's ideal weight and at the same time enhance strength, flexibility and stamina.  Yoga nuts tend to end up slim, agile and efficient in everything they do and what's more it is suitable for people of all ages.

  A more active form of Yoga, Kundalini, was introduced to America in 1969 by Yogi Bhajan.  It is a more active form of Yoga combining different methods of breathing, meditation and movement to compensate for the fact the American population has been conditioned to see exercise as requiring sweating.

  Yoga can also be used to resist the temptation of snacking between meals.  techniques learned from yoga can be used to suppress impulses such as that we think of as hunger between meals(if you eat proper meals you cannot be hungry between them - merely bored or restless).  

  Yoga is not just a method of losing weight, it is actually a method which restores a natural balance to our body and moves us towards our natural state.  This has an interesting consequence with weight.  It we are overweight then yes, regular Yoga will cause us to lose weight.  However if we are at our ideal weight we will not drop weight, and if we weight too little we will gain weight until we are at our biologically natural size.

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Yoga For The Non-Spiritual

By: Unknown on 9:28 PM

For a lot of people the first image that will pop into their head when they think of Yoga is a little old man in a loincloth sitting on top of a stone pillar with his legs crossed and his arms on his knees.  He's probably chanting, humming or got a look of relaxation and serenity on his face.  I'm not a person who likes to sit still and I hate any minute that I feel is wasted so this idea of sitting around doing nothing all day was not something that appealed to me.  I've changed that initial perception quite a lot and in this article I want to tell you about the personal journey that taught me about the benefits of yoga for a very non-spiritual person.

  The first yoga class I ever went to I spend a lot of time sitting in silence with a bored expression on my face and thinking, "This is so dumb".  I listened to the instructor drone on about inner peace and harmony and balance and energy flowing through my body and I was pretty close to never going back again.  Then I got lucky.

  One of the guys in the class was a professor at the local university and it struck me as a little strange that a professor of biology would be doing this spiritual Yoga thing.  I got an opportunity and speak to him briefly.  Actually he singled me out and observed I looked bored.  He explained he had felt the same way when he began and then he translated the instructors talk into biology terms and it was all very sound.

  That hit me like a ton of bricks.  As I thought on it more and more I could see this from a purely scientific point of view.  For instance take the 'energy' that flows through our body.  A lot of people are turned off when they start to hear talk like that, but it's a very core component of Yoga.  I substituted 'blood' for energy and looked at this thought process again.

  I know that blood carries nutrients and oxygen around our body.  I know that if our cells don't receive these nutrients and supplements they become weak and we can become ill.  I know that people can become sick if they have high or low blood pressure.  The regular healthy flow of blood is clearly a very important factor in us staying healthy.  Of course, Yoga was first used many hundreds of years ago and while it would be arrogant to assume that we know everything about circulation and blood flow, we certainly know more than the average Chinese peasant from that time.  "Energy" is just a nice word that anyone can understand for blood flow.  

  Yoga stretches out certain muscle areas and allows our blood to flow more freely and bring the nutrients to all parts of the body which need them.  That is a nice scientific explanation I am quite happy to accept.  You can do the same with the other 'alternative' terminology you don't relate to when you hear the instructor talking about it.  Inner peace, oneness, emotional calm - it's all just a very dressed up way of saying concentrate on one thing - your blood flow and the health it is bringing you, or your breathing and the supply of life giving oxygen it brings you.  Concentrate on that just for this one small part of the day and make being alive and healthy your only goal.  Forget about what's happening at the office because you cannot do it from here.  Forget about what your husband or wife is doing or whether the kids are being bullied at school and just concentrate on being you, being alive and being healthy.

  Now stress has been attributed as a major factor in over 40% of all medical issues.  Stress, in a nutshell is caused by thinking too much.  This practice shows us how to let all those worries be something we can think about later and leaves the brain free to concentrate on doing all it's vital health giving functions.  

  It's strange that as I've done more and more Yoga I have developed a spiritual side that I never had before.  It's not a religious thing but more a case of recognizing that my own health and wellbeing are important and worthy of being made a priority.  Whether the same happens for you is yet to be seen, but if you've been putting off learning Yoga or giving it a try because of all the spiritual talk I can assure you there are scientific reasons behind it and that if you give it a chance you may just be surprised.

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3 Common Mistakes by Yoga Newcomers

By: Unknown on 9:15 PM

Whenever we start something new we have a certain feeling of trepidation and uncertainty of the unknown and in most cases it is completely unfounded and we get on with things very quickly and easily.  Sometimes it isn't and a simple little thing can cause us to have an entirely negative first impression and perhaps even never want to try that activity or passtime again.  Yoga has so many health benefits, on both a physical and spiritual level, that it would be a tragedy for anyone to miss out on them because they made a silly avoidable mistake on their first day.  With that in mind this article addresses the 3 most common mistakes of new Yogi, and how to make sure they don't happen to you.

Mistake One:  Not knowing what you want from Yoga.

  The reality is that there are numerous different styles and forms of Yoga and each has it's different attractions.  Ask yourself what it was about Yoga in general that attracted you and then you can investigate a style that caters more specifically to that.  You may like to set goals, be they physical, mental or spiritual.  If you do then it's a good idea to discuss them with the instructor of your class before you begin.  Yoga instructors are usually very approachable and happy to talk about their passion.  They will be able to talk to you about your goals for the class and let you know if you are being realistic, aiming too high or too low.  Make sure you goal includes a timeframe so it becomes something that is measurable.

Mistake Two:  Jumping in Feet First.

  Having decided that they will give this Yoga thing a try many people take a running leap and jump in to a 12 month stage by stage class.  These classes are usually an upfront payment arrangement and progress from one level to the next as the weeks progress.  They are a fantastic way of learning Yoga and becoming very good at it, but it's quite possibly you will choose a class that is not ideal for you.
  
  The best way around this is to join a Yoga beginner class, also known as a drop in class.  If you do these classes for a few weeks you will notice a high turnover of students as new people join and old people move on.  These classes are designed to give you a very broad feel for the different types of Yoga.  The level of the students in the class usually varies greatly so you can expect the instructor to keep the classes quite tame.  The other key benefit of doing this is that the classes are pay as you go so there is no big financial outlay for you while you decide the type and style of yoga that best suits you.  You are also not obliged to attend every class.  With the longer courses you can fall behind quickly if you miss a week or two in a row.  With the pay as you go classes you will find that while each class is different the level stays quite low to cater for the newer people joining in.

Mistake Three:  Choosing the wrong teacher.

  Traditionally a Yogi had to be an apprentice to a skilled Guru for many years before he could teach even the simplest of Yoga technique.  Nowadays a 3-day course over a long weekend is considered enough by some people.  There is a big difference in what you will achieve depending on the skills and abilities of the person teaching you.  Yoga is starting to make a regular appearance on the sports injury list and a large reason for this is instructors who have been taught just enough to be dangerous.  A qualified teacher won't necessarily be fantastic and an unqualified teacher won't necessarily be terrible - but the odds are certainly cast in that direction, so it's a good idea to check your instructors background and qualifications before you begin studying with them.

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Beginners’ Yoga Video Offers Good Instruction

By: Unknown on 11:52 PM

Trying to find well-produced fitness videos that are truly suitable for beginners can be a daunting challenge.

Most tapes these days aim at intermediate exercisers, the ones who know a grapevine from a box step and a lateral raise from a biceps curl. These tapes may offer a few easier moves here and there, but the instruction clearly is geared to people who already know what to do.

The few tapes that are marketed for beginners often are unspeakably repetitive, as if flabby muscles always mean a flabby brain. And too often, they provide no way to add extra challenge or difficulty to the routine, as if beginning exercisers are going to remain beginners forever.

It's nice, then, to discover Yoga Zone: Flexibility and Tone, a beginners' tape that offers the depth of instruction and easy pace that true beginners need.

The instructor here is Alan Finger, a genial-looking middle-aged man who wears a polo shirt, rolled-up cotton pants and a chin-length bob. His physique is not the standard chiseled form of exercise videos; he looks as if he might carry a few extra pounds around the middle.

But he has a lovely voice (with a hint of a brogue) and a calm manner, two essentials for a yoga tape, where relaxation is key.

And he has a true gift for instruction, combining the nuts-and-bolts details of positioning with what it feels like to stretch and balance.

When he describes how the muscles of the feet ought to rotate through to the little toe, you'll know -- and be able to feel -- just what he's talking about.

But each move contains so many of these instructions that it can be a little overwhelming to try to master all of them at once.

If you have tried yoga before, you'll recognize some of them -- the down-on-all-fours stretch called the cat, the inverted V that forms the down dog, and the corpse, which requires little more than lying flat on one's back, completely relaxed.

In another nod to beginners, Finger also provides true modifications and tips for those who may not be as flexible as they'd like.

Finger shows how a folded blanket can be placed under the knees or for better support while performing seated postures. A folded towel also is used for several poses, although Finger doesn't announce that in advance.

The 50-minute session ends with stretching and relaxation, set to gentle New Age music that might lull you to sleep.

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Basic Sitting Postures with Benefits

By: Unknown on 11:46 PM

JANU SIRSASANA: Correct foot placement

Sit up straight with legs evenly extended in front. Bend the right leg at the knee and place the foot so that the heel is in the right groin and the front of the foot touches the left thigh. Turn the foot so that the bottom of the foot is facing upward and press the knee back to form an obtuse angle with the body. This position will be difficult at first; don't force it. Put a folded blanket under the knee and also under the hips. Gradually the knee will move farther back. Just keep the foot correctly positioned.

JANU SIRSASANA: Correct, perfect posture

Having positioned the foot and knee correctly, stretch the left leg out, keeping the leg firmly on the mat. Settle the heel firmly and stretch the toes up. (The heel should pull gently away from the ankle.) Now inhale and bend forward over the straight leg, catching the foot with both hands if possible. Beginners should bend only as far as they can without rounding the back. When this posture is done correctly and completely, the body will roll forward over the extended leg, absolutely flat from the tail bone to the head. Stay there breathing normally for as long as you can. Inhale, release the handhold, come up smoothly, straighten the bent leg and relax. Repeat on other side.

JANU SIRSASANA: Wrong posture

The heel is not positioned against its own thigh. The knee has not been pushed back as far as possible to form an obtuse angle. The back is humped and curved because the pelvis is jammed and unable to lift properly. Instead of a smooth, complete stretching of the spine, the lumbar is over-stretched and the rest of the spine constricted. The left leg is not flat on the floor.

TRIANG MUKHAIPADA PASCHIMOTTANASANA: Sitting, forward-bending pose over one leg

This posture generally follows the previous one. Sit with your legs stretched in front. Bend the right leg so that the right foot is near the right hip. The toes should point back. The right calf presses against the right thigh. The body will tilt in this position so put a small folded towel under the left buttock to keep the hips level and the forward stretch even and extended. Hold the left foot with both hands, inhale and bend forward, keeping both knees together as you stretch forward over the straight leg. Many students will find it difficult in this position to even take hold of the foot of the outstretched leg. Do not despair. Just hold the knee, shin or ankle, and sit, breathing deeply, in whichever position represents your best extension. If the back is tight and the spine inflexible, this will take time. Release the hold and straighten the bent leg. Repeat on the other side.

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Astanga Vinyasa Yoga

By: Unknown on 11:09 PM

Astanga, or sometimes spelled ashtanga Yoga is actually taught today by a man named Sri K. Pattabhi Jois, in Mysore, India.  He has brought astanga yoga to the west about 25 years ago and still teaches today at 91 years of age.  Astanga yoga began with the rediscovery of the ancient manuscript Yoga Korunta.  It describes a unique system of Hatha yoga as practiced and created by the ancient sage Vamana Rishi.  It is believed to be the original asana practiced intended by Patanjali.

The Yoga Korunta emphasizes vinyasa, or breath-synchronized movement, where one practices a posture with specific breathing patterns associated with it.  This breathing technique is called ujayyi pranayama, or the victorious breath, and it is a process that produces intense internal heat and a profuse sweat that purifies and detoxifies the muscles and organs.  This also releases beneficial hormones and nutrients, and is usually massaged back into the body.  The breath ensures efficient circulation of blood.  The result is improved circulation, a light and strong body and a calm mind.

There is a proper sequence to follow when practicing Astanga yoga.  One must graduate from one sequence of postures to move onto the next.  The Primary Series (Yoga Chikitsa) detoxifies and aligns the body, purifying it so that toxins do not block. The Intermediate Series (Nadi Shodhana) purifies the nervous system by opening and clearing the energy channels, allowing energy to pass through easily. The Advanced Series A, B, C, and D (Sthira Bhaga) integrate the grace and stamina of the practice, which calls for intense flexibility. 

It is best to find a trained and knowledgeable teacher to assist you through this discipline.  It is an intense practice that is rigorous, six days a week. You are guaranteed to find inner peace and fulfillment with each breath you take.

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An All-Around Yoga Exercise: 12-Step Salute to the Sun

By: Unknown on 11:07 PM

One of the all-around yoga exercises is the 12-step salute to the sun. Do it once or twice when you get up in the morning to help relieve stiffness and invigorate the body. Multiple repetitions at night will help you to relax; insomniacs often find that six to 12 rounds help them fall asleep.

1. Stand with your feet slightly apart, palms together, thumbs against your chest.

2. Inhale deeply while slowly raising your hands over your head, and bend back as far as possible, while tightening your buttocks. Hold for three seconds.

3. Slowly exhale and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet. (If you can't touch the floor, go as close as you can.) Bring your head in toward your knees.

4. Slowly inhale, bend your knees, and if your fingertips aren't outside your feet on the floor, place them there. Slide your right foot back as far as you can go, with the right knee an inch or so off the floor, (a lunge position). Now look up as high as possible, arching your back.

5. Before exhaling again, slide your left foot back until it is beside the right one, and with your weight supported on your palms and toes, straighten both legs so that your body forms a flat plane. Make sure your stomach is pulled in.

6. Slowly exhale, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.

7. Now inhale slowly and look up, bending your head back, then raising it, followed by your upper chest, then lower chest. Your lower body - from the navel down - should be on the floor, and your elbows should be slightly bent. Hold for three to five seconds.

8. Exhale slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V position.

9. Inhale slowly and bring your right foot forward as in position 4. The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your back.

10. Slowly exhale and bring your left foot forward next to your right one. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.

11. Slowly inhale, raise your arms up and stretch back as in position 2. Don't forget to tighten your buttocks. Hold for three seconds.

12. Slowly exhale, lowering your arms to your sides. Relax. Repeat the series.

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