Yoga Positions and Techniques

Yoga Nidra

2012-01-25T19:50:00.003+05:30

Yoga nidra is also known as deep sleep. This help in deep relaxation. Yoga nidra is the fourth of five yoga states of consciousness. In the yoga nidra state, the consciousness is inactive. It is an ancient practice that is characterized by a series of mediation exercises that lead the yogi to a greater state of relaxation and an awareness of one's true self. Yoga nidra takes the practitioner through many levels of awareness to one of the deepest states of mediation in hopes of experiencing the ultimate awakening to one's true nature. It can be referred to as yogic sleep, sleep state, yoga sleep, sleep of the yogis or sleep with awareness.

Procedure For Doing Yoga Nidra

Use relaxation techniques. Lie on your back and breathe slowly while focusing on your face and forehead. Spend extra time focusing on your nostrils as you breathe in and out through your nose. Slowly move down and focus on other areas of your body until you get to your toes. Then, reverse direction and have your concentration slowly ascend up your body.
Do the 61 points exercise on your upper body. This involves starting with focus on your forehead. Then, starting with concentrating on your throat, focus on your throat, then right shoulder, elbow, wrist, the tip of each finger, wrist, elbow, shoulder, and finally your throat again. Repeat for your left side. Then, focus on your throat, space between breasts (hereinafter "space"), right breast, space, left breast, space, abdomen, navel.
Continue through your lower body. Much like you did with the upper body, focus on your right hip, knee, ankle, tips of toes, ankle, knee and finally your right hip again. Repeat with the left side. Then, focus on your navel, abdomen, space, throat, forehead.
Do the spinal breathing exercise. Try to breathe as if you are breathing from the very top of your head all the way down to the base of your spine. Imagine your energy flowing from the top of you to the bottom, and then from bottom to top as you inhale and exhale.
Use the chakras to enter into yoga nidra. First, spend a few minutes concentrating on your eyebrows, then your throat. Imagine a moon at your throat. Now focus on the area between your breasts and try to completely empty your mind of thoughts for at least 10 minutes. Then, slowly bring yourself back to full consciousness.

Benefits of Yoga Nidra

It allows your mind to begin to draw from a greater pool of creativity to comes up with ideas and solutions
It lets you approach solutions from a wider variety of different perspectives
Provides you with an opportunity to think in a more creative way
Allows fresh ideas to freely flow after each and every session
Gives you a greater capacity to think on your feet
Provides you with a constant flow of creativity and inspiration
You can find yourself coming up with solutions to longstanding situations that have been causing you problems.

Precautions to be taken while doing Yoga Nidra

If you fall asleep, or fail to relax, don't judge yourself. Just continue with your Yoga Nidra practice regularly, and you will begin to see results.
Make a recording of this meditation, or have somebody else make it for you. It's best to say each step slowly and with a soothing voice.

Video Of Yoga Nidra

Yoga Does Promote Good Health

2011-07-13T21:32:00.001+05:30

A new study led by an Indian-origin scientist has proved that meditation actually eases stress and promotes better health.

Meditation triggers a change in electrical activity of the brain, improving the mind and body in measurable ways, revealed Dr Ramesh Manocha at Sydney University, lead researcher of the study on work stress.

Within the context of meditation and stress, it's the largest study in the world and we've applied some rigorous conditions, the Sydney Morning Herald quoted Dr Manocha as saying
.

The secret to the success of the study, he said, was the mental silence traditional approach used in Sahaja Yoga.

What authentic techniques should do is show you how to widen space between thoughts until the space is so large you have no thoughts whatsoever in that moment, he stated.

In the study, 178 full-time workers practiced meditation twice daily at home for 10 to 20 minutes over eight weeks.

The improvements for mood and depression were twice as high for those practicing mental silence compared to the relaxation and placebo groups.

We've done other published studies where, when you teach people relaxation, they feel better, but there's no change in disease, but when you teach mental silence approach, they felt twice as better but also saw significant changes in indicators with disease, added Dr Manocha.

Toni Martelli, 33, who took part in the trial, believes the benign lump on her throat has shrunk by half since adopting mental silence and an alternative medicine approach.

Source: Times of India

Yoga Moves to Beat Insomnia, Ease Stress, and Relieve Pain

2011-07-08T21:30:00.002+05:30

The next time you find yourself lying awake at night, grab your yoga mat: Research suggests this ancient form of exercise can help combat insomnia, relieve stress, and ward off aches and pains that can keep you tossing and turning. Closing your eyes and breathing long, slow breaths can have a sedating effect on the body, says Sara Ivanhoe, featured instructor on VH1's Celebrity Rehab. "I've had trouble sleeping since I was an infant," she says. "One of the reasons I got into yoga is because I wanted to learn to relax on command."

Here are some of Ivanhoe's favorite calming and comforting moves. For best results, put on your pj's first and do them right before you turn in for the night.

Combat insomnia

Easy-to-hold Iyengar yoga inversions, which send blood to the head, can help send you off to dreamland. The gentle Supported Standing Wide Leg Forward Bend is easy to relax into and will help still your thoughts.

How-to: Stand with hands on hips and feet approximately four feet apart, toes slightly turned in. Place a block or short stack of books on the floor in front of you. Breathe deeply; exhale, fold forward, and place hands on floor shoulder-distance apart with fingers spread. Lengthen spine forward and place crown of head on block so both head and neck are fully supported. Draw shoulders away from ears and hug elbows in. (If you feel a hamstring stretch, widen legs and raise block.) Close eyes; breathe slowly in and out through nose. Hold up to five minutes, then come out of pose slowly.

Cure a headache

A pounding head can keep you from falling asleep at night, but you don't always have to pop a pill. This move, called Legs up the Wall, gently stretches the muscles in your neck (often the culprit of tension headaches) and relaxes you at the same time—a combo that can ease your ache in just a few minutes.

How-to: Sit on one end of a mat with your right hip touching a wall. Lean back, turn to lie flat on the mat, and extend your legs up the wall; your butt should be nearly touching the wall and your legs should be together. Put your hands on your belly or rest them on the mat above your head. Close your eyes, relax your jaw, and drop your chin slightly. Breathe deeply and slowly in this position for 3 to 10 minutes.

Ease back pain

Slipping into bed should be a peaceful experience, but many Americans suffer from chronic back pain that prevents them from relaxing comfortably. This reclined twist will give you on-the-spot relief and ward off future trouble by stretching and strengthening muscles and ligaments near your spine.

How-to: Lie on your back on a mat, bend your legs, and squeeze your knees to your chest. Keeping your legs bent and knees together, lower both knees toward the mat on the left side. Hold your knees in place with your left hand and gently twist to the right. Extend your right arm and look right; hold for 5 to 15 breaths. Bring knees and hands back to the center, then repeat to the right. Stretch to both sides three times whenever you feel tightness in your back.

Soothe stress

Relaxing for one minute in Child’s Pose gives your mind and muscles a chance to escape everyday madness.

How-to: Sit back on heels with the insides of legs and feet touching. Lean forward, bowing torso over thighs and lowering forehead to mat. Extend arms forward, palms down. Relax into pose, widening knees or bending elbows a bit, as desired. Focus on breathing, taking four to eight counts for each inhale and exhale and relaxing deeper into pose with each exhale.

Source: Health

Benefits of Prenatal Yoga

2011-06-09T23:12:00.000+05:30

Planning to start with yoga lessons during pregnancy? The following benefits of prenatal yoga will help you make up your mind.

Yoga, the age old disciple of exercise originated in India. Although, Yoga has been popular in Asian civilizations for so many centuries, it’s only now that the western world too has realized how beneficial it can be, both for the mind and the body. Speaking of its benefits, yoga is especially known to aid in prenatal care. So, if you are pregnant and wondering what are the benefits of prenatal yoga, here are some of them explained in detail.

Benefits of Yoga During Pregnancy

During pregnancy, the best way to exercise and keep yourself physically and mentally fit, is by combining yoga with walking. For doing yoga, you have two options i.e. either you can join a yoga class and practice it under a trained teacher or you can purchase yoga DVDs and do it yourself at home itself. If you are someone who has never done yoga before, it is advised that you join a yoga class so that you know exactly how a particular yoga pose has to be performed. Another of the benefits of joining a yoga class is that you will get the company of other expectant mothers and thus can share knowledge and tips on pregnancy and baby care with them. In the end, whichever way you plan to do it, you will surely enjoy the following benefits of prenatal yoga.

Improves Blood Circulation

Yoga is known to improve blood circulation in the body. During pregnancy, water retention resulting in swelling is very commonly experienced by women. However, if a woman undertakes yoga, it brings down the swelling and inflammation in the feet and legs to a great extent, thus reducing the discomfort of the pregnant woman.

Enhances Flexibility

One of the benefits of prenatal yoga for pregnant women is that it increases the flexibility of the muscles of the body. When a pregnant woman does yoga, it stretches her muscles and tones them. This makes the muscles very strong, which is a good thing during pregnancy. Women who suffer from lower back pain can especially benefit from yoga as it stretches the back muscles, improves the posture which otherwise undergoes a wide change during pregnancy, thus relieving back pain in the process.

Relieves Stress

As everyone knows, yoga not only maintains the physical well being, but also greatly contributes to mental well being. During pregnancy, when a woman undergoes so many physical changes, when hormones are playing havoc with her system, when she is not able to do so many things that she was used to doing before, when she suffers from bodily pains, not to mention morning sickness, headaches and nausea, she is bound to feel very agitated. This is where the various prenatal yoga poses help. They help her maintain a calm mind and reduce any mental and physical stress that she might be going through.

Prepares for Labor

One of the Yoga techniques that is taught to pregnant women is to locate tension in their bodies and then release it. This is one of the main benefits of prenatal yoga when a woman goes in labor. Due to this technique, the pregnant woman does not feel tense every time she experiences a contraction. This yoga exercise makes her labor less painful than usual.

Enhances Oxygen in the Body

As various breathing exercises are also a part of prenatal yoga, a pregnant woman learns to breathe appropriately while doing yoga. This increases the amount of oxygen in the body, which is beneficial for the health of both the mother and the unborn child.

These are some of the benefits of prenatal yoga. During pregnancy, you should be very careful of the exercises that you undertake. First of all, if you plan to start with yoga, consult a doctor. Only once the doctor recommends you to go ahead, that you should start with this regimen. Secondly, choose the yoga poses carefully. Some of the popular prenatal yoga poses are - Cobbler's Pose, Downward-facing Dog Pose, Tree Pose, Warrior Pose, Squatting and Cat-cow Pose. Although these poses are safe during pregnancy, still if you feel any discomfort while doing them, tell your yoga instructor immediately. Lastly, drink enough water throughout the day and during exercise to keep the body hydrated. If you keep these tips in mind, you can definitely benefit a lot from prenatal yoga.

Source: Aastha Dogra, Buzzle

Tantric Yoga

2011-05-30T23:36:00.002+05:30

The following article will take you through the basic concept of tantric yoga and try to dispel the doubts that you might have about this form of yoga. Continue reading for more details.

Tantric yoga is often looked upon as a form of exercise that couples undertake in order to attain increased pleasure in the physical act of making love. But that is exactly what tantric yoga is not. Even though attaining higher, more pleasurable forms of making love is one of the advantages of practicing tantric yoga, it is not the only reason why it is done.
We need to first understand the concept of tantric yoga before getting into the varied tantric yoga positions. Continue reading for a more detailed understanding of this yoga form and why it is undertaken.

What is Tantric Yoga?

Tantric yoga has at its base in the need for realization of higher forms of consciousness of the human mind and soul. Those which are not merely attained through sexual experiences. The basic tenet of yoga has always been and continues to be yoga meditation and breathing exercises, though it also finds a medium in specific tantric yoga exercises. Tantric yoga does not in the least preach more advanced forms of sexual practices. Heightened forms of sexuality is only one approach of this stream of yoga and in some yogic texts, there is not even a mention of exploring sexuality. In fact some of the yogic gurus of ancient India who practiced tantric yoga were celibate their entire lives. Which just goes to show that tantric yoga is not what it is made out to be.

Tantric Yoga Positions

In the remainder of this article we shall be focusing on the varied tantric yoga poses and the ways in which tantric yoga for couples can be carried out.

Breathing Exercise

For this yoga exercise, sit comfortably on a mat with your back straight and knees bent to allow the legs to fold.
Start by exhaling completely. Hold for 4 seconds before breathing in.
Breathe in so that you can feel the breath coming in to the abdomen and then filling up the chest.
Hold the breath for 16 seconds and then exhale while counting to 8.
While exhaling, exhale from the abdomen first and then feel the chest empty out.
Repeat this process 10 times.

Rectal Squeeze

For this one of the tantric yoga techniques, stand on all fours and exhale.
Now move back so that the buttocks are taken toward the feet and the hands are stretched out completely in the front.
Now take a deep breath in and hold the breath.
At the same time, squeeze the anal muscles so that the opening is pulled inward.
Then exhale and release the anal muscles.
Maintaining the position, continue to do this 4-5 times.
Relax completely, empty out your lungs and rise.

Dog Pose

Stand on all fours and relax.
Then take a deep breath in and pull yourself up with your arms so that they are completely stretched out.
Your legs and thighs will be completely stretched out as well. And your body will form an inverted 'V'.
You need to feel a pressure in your shins. Experiment with the hands so that you can feel it.
Look through your legs but with a relaxed head.
To come back to the original position, simply get to all fours again.
This is one of those tantric yoga positions that can be done by couples with their bottoms touching and their eyes meeting when they are looking through their legs.

These poses are the perfect tantric yoga for women because they help to correct hormonal imbalance and lead to better health. And with that I hope it has helped to dispel all the myths and misconceptions about tantric yoga and what it means to practice it. Tantric yoga can be practiced by anyone and most definitely should. It is what will allow one to attain higher levels of consciousness and a healthier life.

Source: Rujuta Borkar, Buzzle

How to Improve Your Eyesight Through Yoga

2011-05-25T21:05:00.002+05:30

Over time, Yoga has proven remarkably beneficial for nearly every part of the body. However, the question lingers: "Can Yoga be used to actually improve eyesight?" Though solid research is lacking, there are at least three types of Yoga, which appear, at least circumstantially, to do just that.

Bates Method

Dr. William Bates, who died in 1931, was an American physician and ophthalmologist, who developed what is now called, the Bates Method for better eyesight. The method improves vision by relearning a supposed habitual strain to see. His theory, which proposes that the eye focuses, by elongating the eyeball, rather than by changing the power of the lens, was not upheld by his peers and remains unproven today.

Nonetheless, the founder and director of the Center and School for Self-Healing, in San Francisco, Meir Schneider, avows that the practice of consciously relaxing the eyes in a Yogic method, in accordance with the Bates Method, allowed him to see again after being pronounced blind at age 6. Schneider teaches Yoga for eyes, involving palming, massage, blinking, and shifting the eyes, and a number of happy students credit him with the return of vision they thought was gone forever.

Dahn Yoga

Dahn Yoga, from Korea, also offers exercises to strengthen the eyes and potentially improve eyesight. According to Dahn practitioners, the eyes are connected to the liver meridian, and exercises that stimulate the liver, help eyesight. According to the U.S. Dahn Yoga website, meridians, or energy pathways, for all organs flow through the abdominal area. By stimulating the abdomen, the energy center will develop. To stimulate and provide warmth in the dahn-jon (energy concentration in the abdomen), the practitioner should rub, press, and tap, the area around the ribs, on both sides. The liver, spleen, and gall bladder meridians are all focused in the area, and eyesight should improve.

Trataka or Drishti

Trataka, or the "uninterrupted gaze," is a method that is said to cleanse the eyes and their passages. The technique is usually taught with a candle flame, but students may also use any item with a positive connotation. The center of the candle is the focus for the gaze, and complete awareness of the flickering nature of the candle is held.

The gaze is kept steady, and the eyelids are kept open, for as long as possible, without blinking. The practice stimulates the tear glands and tears appear after about 10 minutes, having a cleansing effect on the eyes. Eye rotations, and rapid eye movements, done without moving the head, can also be practiced, focusing on moving objects, such as one's thumb. Trataka relaxes the mind; and as mental stress, headaches, and eyestrain are combined, the overall effect is improvement of vision.

Source: Ezine Articles

Bitilasana - Cow Yoga Pose

2011-03-10T22:33:00.001+05:30

Bitilasana is the sanskrit counterpart of cow yoga pose. It is an easy, gentle way to warm up the spine. This pose helps you in strengthening the core muscles. It helps in massaging of spine and abdominal organs. This yoga pose is often paired with Cat yoga pose for a smooth flow of yoga asanas. The cat and cow poses of yoga are considered opposites by some, the back arched or rounded.

Procedure for Doing Bitilasana - Cow Yoga Pose

Start on the floor on your hands and knees. Begin in a neutral position, your back and neck straight and your eyes looking at the floor. Make sure your knees are lined up with your hips and your wrists. Your elbows and shoulders should be in line and perpendicular to the floor.
As you inhale, lift your head, pelvis and chest toward the ceiling, allowing your belly to sink toward the floor. Then open your eyes wide, lift your eyebrows, open your mouth wide and stick out your tongue.
Exhale, coming back to the neutral flat-back position. Repeat 10 to 20 times.

Benefits of Doing Bitilasana - Cow Yoga Pose

Stretches the front torso and neck
Provides a gentle massage to the spine and belly organs
Helps in preventing back pain.
Reduces stress

Precautions to be taken while doing Bitilasana - Cow Yoga Pose

Keep the head in line with the torso if you are having any neck injury.
If you are a beginner than protect your neck by broadening across your shoulder blades and drawing your shoulders down, away from your ears.

Bitilasana - Cow Yoga Pose Video

Yoga That Warms You to the Core

2011-02-15T21:13:00.001+05:30

Defrost your frozen muscles-and tone your tummy-by generating your own heat with yoga. "These core-focused poses light a fire from the inside out," says Tara Stiles, yoga expert for the new Jane Fonda's WORKOUT Daily Yoga DVD. "They build heat in the body while also working on deep core strength." Try these moves to sculpt a sexy stomach and shake off that dead-of-winter chill.

Yoga poses for a cover model body

Hands and Knee Hover

Subtle movements can still be super-effective for building strength. "This pose may not look like much, but lifting the knees just 2 inches from the floor activates your entire core," says Stiles. To begin, come onto all fours, spreading your fingers wide on the mat and tucking your toes under like shown. Lift your knees 2 inches off the floor and hold. Stay here for 3 long, deep breaths before moving on to the next pose.

Hands and Knee Hover Cat

This move activates and strengthens your entire core. It also provides an extra tummy-toning challenge because it forces you to move the spine while keeping the knees lifted, says Stiles. Staying on all fours with the knees hovering above the floor, inhale and round your spine, tucking your chin in toward your chest. Hold this position for a moment and then prepare to move into cow.

Hands and Knee Hover Cow

Keeping your knees off the floor, exhale as you arch your spine and look upward. Repeat the cat and cow three times before resting your knees down.

Boat

Boat pose activates the core and builds heat in the entire body, says Stiles. To perform boat, sit on your hips. Lift your shins parallel to the ground and extend arms forward. Make sure to keep the shoulders relaxed. Stay here for 5 long, deep breaths.

Arm and Leg Reach

From boat pose, press your lower back into the ground to prepare for arm and leg reach. This pose provides twice the body benefits, says Stiles, because it activates the entire core while also lengthening the torso. To perform, extend your arms behind you and your feet in front of you, holding both about a foot off the floor. Stay here for 3 long, deep breaths. Lift back to boat pose and continue alternating between the moves for a total of 5 sets. After completing 5 sets hug your knees into your chest and relax on your back.

Bridge

This move releases the abs while opening up the chest and back. "To have the strongest, most stable core, it's also important to have a flexible spine," says Stiles. Lay on your back and place your feet on the ground under your hips. Press your arms down by your sides. Lift your hips straight up and your chest up and back. Stay here for 5 long, deep breaths. Gently lower your body to the floor.

Source: Fitbie

How to Use Bikram Yoga for Weight Loss

2011-02-09T13:28:00.004+05:30

Bikram yoga is a challenging type of yoga where students are placed in a room that is heated to 104 degrees Fahrenheit for a total of 90 minutes of 26 different yoga poses. Losing weight may not be the forefront of what bikram yoga may be used for, however, it is definitely a possibility.

Go to bikram yoga at least 3 times a week or 10 times a month. Going any less can not produce the kinds of results you are looking for with weight loss. Many avid participants of bikram yoga frequent the classes from 5-6 sessions a week and see optimum results.

Take advantage of the yoga poses in class. Try to hold the poses the length of time the instructor tells you to hold for. Bikram yoga is known for burning anywhere from 500-1000 calories a session; however, this is most indicative of how much effort you put into the class: the weaker your poses, the less calories you will burn.

Eat 4 hours before class. This gives time for food to settle while not leaving you on an empty stomach.

Hydrate yourself the day before and the day of your bikram yoga class. Otherwise, you will not experience the full benefits of bikram yoga or the maximum potential of weight loss.

Source: eHow.com

Bhujangasana - Cobra Yoga Pose

2011-02-02T22:19:00.003+05:30

Bhujangasana is normally called as Cobra pose. Bhujangasana comes from the Sanskrit word "Bhujanga", which means Cobra. This is one of the most common hatha yoga poses. The Cobra pose is greatly effective as it can relieve certain types of lower back aches as over time it strengthens the lower back.

Procedure for Doing Bhujangasana - Cobra Yoga Pose

Lie face down on the floor. Point the tops of your feet toward the floor and cross your arms in front of your head. Rest your head and take a few relaxing breaths.
Engage your legs. Tighten them and extend them out and away from your body, as though you are trying to touch something with your toes.
Tuck your elbows and place your hands underneath your shoulders. Keeping your elbows bent, inhale as you press your palms into the floor. Lift your chest and extend your head and neck.
Exhale and return to your starting position.
Repeat Steps 2 through 4 for 5 breath cycles, or however long you want. When beginning yoga, always go at your own pace.
End the cobra yoga pose the same way you started, with your head resting on your arms and your entire body elongated and relaxed.

Benefits of Doing Bhujangasana - Cobra Yoga Pose

Strengthens the spine
Stretches chest and lungs, shoulders, and abdomen
Firms the buttocks
Stimulates abdominal organs
Helps relieve stress and fatigue
Opens the heart and lungs

Precautions to be taken while doing Bhujangasana - Cobra Yoga Pose

This asana should not be attempted by pregnant women at all cost.
A person suffering from Hernia should not practice this pose.
If you have seriously injured your back, please avoid this posture or consult your doctor first.

Bhujangasana - Cobra Yoga Pose Video

5 Beginner Yoga Positions You Need to Know

2010-11-29T23:50:00.001+05:30

By Nancy Terence

Yoga can help you achieve peacefulness and a harmonious balance between your mind and body. It has a lot of health benefits such as improving your posture, relieving stress and stretching your tight muscles. However, if you are only a beginner in this art and science of yoga, you might get that natural feeling of uneasiness when you see the different yoga positions. Add to that the fact that each position has a strange and sometimes intimidating name to it.

But don't you worry because there are beginner yoga positions that are designed to help you get started. While some can be quite challenging at first, these are all relaxing and will pave the way for you to achieve more complicated yoga poses.

1. Balasana

Also called the Child's Pose, it will stretch your hips, thighs and ankles. It can also help with mild back pain problems. To achieve this, you must drop on the floor spreading your knees as wide as you can while keeping your big toes touching each other. Rest your belly on top of your thighs and then let your forehead touch the floor. Then your arms should be stretched upward above your head.

2. Mountain Pose

This is known as the Tadasana and it will help improve your posture. You stand straight with your big toes touching each other. If you are uncomfortable with your knees touching each other, you can spread them out a little bit just to ease off the pressure. Move your quadriceps upward, causing your knee caps to rise. Next, tone the belly and draw it in. Your collar bones should be parallel to the pelvis. Keep your neck straight the whole time.

3. Cat Stretch

This yoga position will help improve your abdominal strength while stretching the spine. To achieve this, you must drop on all fours just like a cat, hence the name. Now imagine that there is a line drawn on your back. It should be straight, starting from your head all the way down to your spine. Keep this imaginary line straight. Hold this position for a few seconds or a couple of minutes.

4. Standing Forward Bend

Also called the Uttanasana, this is a pretty straight forward position. This will stretch your hamstrings, providing for more flexibility. To do this pose, stand straight on your mat then bend down with your hands reaching the sides of your feet. Make sure to flatten your palms on mat. Put all your weight on the balls of your feet. When you do this you will quickly feel your hamstrings being stretched. Hold your position for as long as you can.

5. Raised Hands Pose

This position is also called the Urdhva Hastasana and it will help improve your posture as well as strengthen your thigh muscles. To do this position, stand straight and then stretch out both of your arms upward way above your head. Put your palms together touching each other flat while keeping both arms straight. Pull back your shoulder blades.

Source: Ezine Articles

Makarasana - Crocodile Yoga Pose

2010-11-17T21:49:00.005+05:30

Makarasana is also known as Crocodile Pose. Makara in Sanskrit means crocodile. While doing this yogasana, body acquires the shape of a crocodile (makara), as a result this pose this known as makarasna. It is said to bring about mental peace in all who employ its form. Most of the focus is placed on the neck and lower back but does have some effect on the upper back, the abdominals and the digestive system.

Procedure for Doing Makarasana - Crocodile Pose

Lying on your yoga mat, stomach against the mat, get yourself situated. Pull your shoulders down from your ears. Most people tend to tense up in the neck and shoulder area without even realizing it.
Spread your extended legs slightly apart. Your can point your feet towards one another or directly to the back.
Bend your arms at the elbows and tuck your hands, palms down, under your head, which you have turned either to the right or to the left.
Close your eyes and begin your deep, rhythmic breathing through your nostrils. Learn to hold your inhalations and your exhalations a little longer each time you practice yoga.
Relax your face muscles, including your mouth and your brow.
Focus on the various parts of your body. Instruct your back to relax, your legs, your arms, your belly, your heart, your brain, your nervous system, and so on.
Note that your body will relax and you can feel it, with each exhalation.

Benefits of Doing Makarasana - Crocodile Pose

Makarasana is the perfect pose for relaxation of both mind and body.
It helps relieve fatigue after a strenuous yoga session.
The asana helps keep control over high blood pressure.
Breathing problems and genito-urinary disorders are cured.
Makarsana is beneficial to the digestive system.
It helps get rid of flatulence and scoliosis.

Precautions to be taken while doing Makarasana - Crocodile Pose

The patients with heart problems, obesity, and high blood pressure should avoid this asana.

Makarasana - Crocodile Pose Video

Hand Yoga

2010-09-09T20:27:00.001+05:30

It is the ancient art of specific hand movements also known as mudra. It was originally developed in India and later spread to Asia and the world. Hand Yoga is essentially a practice of mudras, or hand gestures by connecting your fingers in predefined patterns. Practice of Mudras influences energy flow in different areas of our bodies. By performing mudras regularly one can achieve a completely healthy state of mind and body, being free of any ailments or diseases.

Procedure for Doing Hand Yoga

Sit comfortably and breathe deeply for a couple of minutes. Then slowly extend one of your arms straight in front of you; be careful not to hyper-extend the elbow.
On an exhale, close your hand into a fist, clenching firmly, but gently. Make sure your thumb is rested inside your hand, rather than outside on top of your fingers.
On your next inhale, release your clenched fist. Extend and stretch all of your fingers straight out in front of you.
Repeat Steps 2 and 3 up to 10 times, or whatever is comfortable for you.
Slowly lower your arm and breathe deeply for a couple of minutes. Then slowly extend your other arm straight in front of you, and repeat Steps 2 through 4.

Hand Yoga Gestures / Hand Yoga Exercises

Apan Vayu Mudra
Gyan Mudra
Rudra Mudra
Prithvi Mudra
Shankha Mudra
Varuna Mudra
Vayu Mudra
Shunya Mudra
Apan Mudra
Linga Mudra
Surabhi Mudra
Surahi Mudra

Benefits of doing Hand Yoga

Those who regularly practice hand yoga may enjoy improvement in their overall health. Many believe that mudras restore the body's balance to its natural state. While some gestures provide instant relief, some ailments, such as arthritis and tendonitis, require regular practice. These gestures of the hand were used for meditative practices, dance and even for healing different ailments like arthritis and carpel tunnel syndrome.

Precautions of Doing Hand Yoga

When breathing during yoga practice, always breathe through your nose. It not only warms the air to body temperature, but also promotes slower, deeper breathing.

Hand Yoga Video

Yoga Apparel Has Made Interesting Changes

2010-06-25T17:10:00.001+05:30

Yoga is a practice with Eastern origins that has survived for centuries and recently made the shift to Western culture. It is a set of stretches and exercises designed to stimulate and strengthen the different muscle groups of your body. It is an inexpensive practice to take up. All that is really required is a comfortable set of yoga apparel and a mat.

Yoga apparel today is much different from the traditional garb worn by the Asian monks who developed the practice.
The first practitioners were ascetics who eschewed many of the common worldly pleasures in an attempt to become spiritually pure. Their clothes were simple, their meals were bland, and they abstained from alcoholic drink and other worldly temptations. As such, the first yoga apparel was simply constructed and erring towards drab. It simply gave the monks the necessary covering and protection from the elements without drawing undue attention to them.

When the practice of yoga moved West, it was secularized to a large degree. The original developers saw yoga as a way to further themselves along the path to enlightenment. It has roots in both Hindu and Buddhist traditions, and while the two religions do not have the same view of enlightenment and life, they both saw yoga as a productive way to hone the body and the mind. The western life had little use for such things, and so the religious and philosophical underpinnings to the exercises weren't taught along with the exercises themselves.

Without the religious prohibition of flamboyance, the style of yoga apparel changed. The cultural aspect was only one part of the change however. Technology also played a big role in changing exercise clothing in general. With the advent of polyester and other synthetic fibers, a simple woven cotton sweat suit was no longer a best option. Now form fitting, flexible attire with one way porous sweat wicking technology can do everything from keep your muscles from freezing up to keep you dry during a workout.

There were some unfortunate experiments with color in the 80's that still haunt those who were caught on camera in the outfits. For the most part the progress of exercise attire in general, and yoga apparel specifically has been positive over the last century.

Sukhasana - Easy Yoga Pose

2010-06-21T16:10:00.003+05:30

Sukhasana, which is also known as Easy Yoga Pose is the easiest meditation pose. Sukhasana is often recommended for people that have difficulty crossing their legs, sitting for any period of time, or have some other physical disability that makes sitting cross legged uncomfortable. If you suffer from Fibromyalgia or arthritis and you have a lot of pain in your muscles and joints then the Sukhasana pose will be the best choice for you.

Procedure for Doing Sukhasana - Easy Yoga Pose

Sit on your mat with your legs extended in front of you.
Fold a blanket and position it under your sitting bones. Your hips will be higher than your knees.
Cross your legs. Focus on bringing your knees as close to the floor as possible.
Breathing deeply, bring your back into proper alignment. Imagine your spine as a straight line ending in the crown of your head. Spread your shoulders wide and breathe into your back.
Hold the posture for 1 to 3 minutes.

Benefits of Doing Sukhasana - Easy Yoga Pose

It is the easiest yoga pose and can be practiced by one and all.
This asana can help you relax your mind and body.
This is the posture you should assume for sitting.

Precautions of Doing Sukhasana - Easy Yoga Pose

Avoid this pose if you have severe knee pain.

Sukhasana - Easy Yoga Pose Video

The Power Of Yoga For Losing Weight

2010-04-22T23:26:00.002+05:30

By Amber Stewart

Many people in the West are attracted to yoga because of its ability to relax both the body and the mind. Yoga is also a wonderful way to get in or stay in shape. The purpose of the postures is to keep the body healthy and fit.

The Physical Benefits of Yoga are Considerable, including:

Improved levels of fitness
Increased dexterity and sense of balance
Feeling more healthy, alert, vibrant and energetic
Developed great strength stamina and flexibility
Better, more attractive posture
Ease in breathing
Untroubled digestion
Improved self-esteem
Improved sleep quality

Many people who practice yoga view it as being a great way to improve their health or improve the function of their minds.

Yoga is an ancient practice that places stress on having full control over the body and the mind, and isn’t that exactly what we need for losing weight?

From the balanced, peaceful state of mind that yoga can bring you to, it’s a lot easier to tackle problems in your life, such as being overweight.

Because it helps burn calories, using yoga for weight loss is ideal. Think about it, have you ever met an obese yoga practitioner? I don’t think it’s possible to be overweight and perform yoga exercises on a regular basis.

By doing yoga, like doing any other physical exercise you will burn more calories and increase your metabolic rate. So it works like any other weight loss program that includes physical activity. But yoga also helps you to increase the wonderful ability to focus, concentrate and at the same time relax your mind. Combining yoga with a healthy eating plan is really a powerful combo for a healthy lifestyle.

If you start doing yoga, lifestyle changes will have to take place – the more yoga you’ll do, the more aware you’ll become of your body, your body’s reaction to foods, drugs and stress.

Yoga places a great deal focus on controlling your breath and how you can use your breathing patterns to help purify your body and mind.

Yoga involves a variety of positions and techniques. All of these postures will be stimulating different glands in your body and your internal organs. Yoga can help reinstate a healthy, balanced hormonal environment in your body. And it helps stimulate your metabolism.

Does yoga for losing weight really work? Definitely. And more than just losing weight, you’ll be improving the function of your circulatory system and creating a healthy balance within your body and mind. In conclusion, can yoga be very effective as one of the many ways for losing weight? Yes, it definitely can!

Trikonasana - Yoga Triangle Pose

2010-04-14T23:48:00.003+05:30

The yoga Triangle Pose is otherwise known as Trikonasana. The yoga triangle pose offers tremendous benefits as it stretches the spine and the hips, opening them out in preparation for the backbends that normally follow standing poses. The triangle yoga pose requires more balance than other standing poses. It stretches your legs, arms and torso while requiring you to stay focused. Balancing frees your mind of tension as you concentrate on maintaining the assan.

Procedure for Doing Trikonasana - Yoga Triangle Pose

Stand in the mountain pose. Place your left foot directly behind you as far back as is comfortable or about 3 feet. Position that foot to face 3 o'clock, with your front foot still facing forward.
Turn your torso to the side, allowing your body and lungs to open up. Push your spine down, so that it points toward the floor.
Open your arms and extend them up and over your head while inhaling. Drop your left hand to the side of the front leg and place your palm on the ground next to your foot. Place your palm on a block if you cannot stretch that far.
Exhale and continue breathing as you hold the triangle yoga pose. Keep the right arm stretched out and straight above your head. Use it to pull your entire body upwards. Focus your eyes on the fingers.
Slowly return to mountain pose and repeat with the other side.

Benefits of Doing Trikonasana - Yoga Triangle Pose

Stretches and strengthens the thighs, knees, and ankles
Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
Stimulates the abdominal organs
Helps relieve stress
Improves digestion
Helps relieve the symptoms of menopause
Relieves backache, especially through second trimester of pregnancy
Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica

Precautions with Trikonasana - Yoga Triangle Pose People suffering with back pain should avoid doing this yoga pose. Trikonasana - Yoga Triangle Pose Video

Chair Yoga For the Office

2010-03-26T00:34:00.003+05:30

By Angelena Craig

Learning to practice Yoga while sitting in a chair has a multitude of benefits for anyone of any age, shape, size or and fitness level. Chair Yoga is sometimes called Office Yoga. It is a wonderful alternative for anyone who sits at a desk long hours and needs a way to stretch those tired muscles, particularly the back, neck, shoulders and hips, without leaving the office station... and you get all the benefits of regular yoga without ever having to change your clothes or get up or down off of the floor.

Taking a Chair Yoga break, even a five minute break, can increase efficiency and effectiveness while at work and clear the mind. If you can do this several time during the day, even for a few minutes, you will be happier in your body and your mind will defog.

Here are a few easy seated yoga stretches for the back:

1. Push or roll your chair away from the desk so that you are back as far as you can go with your arms straight and your hands resting on the edge of the desk. Your head is between your arms and you drop your shoulders down away from the ears.
Press your hips back and your chest forward a bit more to make space between the vertebrae.
Hold for several deep breaths and then look up and lift the torso up to sitting.

2. Come forward to the front of the chair, with your feet firmly planted. Reach you arms back to the back of the chair and hold on. Press the front of your torso forward. Look up, but keep the shoulders down neck comfortable in this back bend. Hold for a few deep breaths.

3. Again, come forward to the front of the chair, separating you feet wider than your hips. Place your elbows on your thighs. Press the elbows and the hips back toward the back wall and look straight ahead for a lengthened spine. Then tuck your chin and look down between the legs of the chair as you release the neck. Come up slowly, one hand on one thigh and then the other to draw you up.

Sit back in your chair and let those stretches settle in.

Chair Yoga DVDs may be purchased which then can be slipped into your computer to help guide you. Some of them are segmented so that you can focus on the particular body part you need to stretch, such as the shoulders, the neck or the wrists.

Chair Yoga for Boomers, Practice Yoga While Sitting, Chair Yoga, Office Yoga, Easy Seated Stretches for the Back,Promote efficiency and effectiveness at work and clear the mind, Chair Yoga DVDs.

Yoga and Meditation - How Can You Prevent Work Related Stress ?

2010-03-17T13:40:00.002+05:30

by Anthony D'Agostino

Follow these simply stress reduction techniques to improve you work day. Plan Regular Breaks. Plan short breaks during the day. Take a moment to stretch out, take several deep breaths, get up and take a short walk. Finally make sure to take a moment in reflective thought, and to apply the principles of yoga and meditation to your workday.

Plan Regular Breaks. Plan short breaks during the day. Take a moment to stretch out, take several deep breaths, get up and take a short walk. Anything to clear your mind and change your environment for a few minutes will do. Especially at lunch, try to get away from the office for a while.

Give Yourself Plenty of Time in The Morning. Don't rush. Give your self an extra 15 minutes to get to work each day. Don't add to your stress levels by having to worry about be late to work in the morning.

Create Balance. Make sure that you have enough time planned for family, friends, social activities and personal pursuits. All work and no play is a recipe for increased stress.

Prioritize. Make a spreadsheet, that lists three categories ranking from highest, most important (must do today type tasks) to lowest, least important (can do whenever I get around to it type tasks). Then tackle these tasks in order of priority with the most important getting your utmost attention first, and the lowest only getting your attention after all higher ranking tasks have been completed. Review your list periodically and clean it up. Discard those lowest ranking tasks that still haven't been completed. If they aren't important enough to complete after several weeks, let them go.

Break large projects up into smaller ones. When a large project seems overwhelming, simply break it up into smaller bite sized components. Then prioritize the pieces and tackle each smaller task in order of importance until the entire project is done.

* Delegate. Let go of the need to control every aspect of the job. When others can handle a particular part of a task, why not let them? You will immediately release stress when you allow others to help.

On a more subtle level you can use the intelligence you gain from practicing yoga and meditation to help. Use your increased self awareness to attune to your emotions and their impact while, using insight and intuition to guide you in your decision making. Use your increased levels of self control to better adapt to your changing circumstances and job environment. Use your relationship skills to understand and react to others, while inspiring, and influencing those around you by becoming a strong positive role model.

Yoga and meditation provide amazing ways to reduce levels of stress and anxiety in the workplace.

Marjariasana - Cat Yoga Pose

2010-03-11T23:09:00.004+05:30

The cat yoga pose, which is also known as Marjariasana is a great way to get your back warmed up and relaxed. It’s a great addition to your back exercises. It directly targets muscles all along the spine, giving them a good stretch. It also helps lubricate the spine and bring the vertebrae through their full range of motion. The dynamic cat pose (alternating between cat and cow) is a good way to pump spinal fluid all over the spinal cord. It is incredibly relaxing and good for your posture.

Procedure for doing Marjariasana - Cat Yoga Pose

On the mat, sit on your knees.
Put your hands down so you are on all fours. Make sure that your hands are under your shoulders. Spread your legs slightly so you are in a comfortable position.
While taking a breath in, lift your head to the ceiling. Drop your stomach toward the ground. Lift your bottom and hips toward the ceiling. You want to have a nice curve to your back. Do not worry about pushing this motion, as it should come easy without a lot of effort or strain. Only move as far as your body can go comfortably.
As you breathe out, drop the head, roll the hips under and pull your spine up toward the ceiling. Try to look at your belly button.
Repeat 5 to 10 times with each breath, in and out.

Benefits of Marjariasana - Cat Yoga Pose

Increases mobility of verterbrae and releases tension in the cervical, thoracic, and lumbar spine
Strengthens and tones the arms and abdominal muscles
Stretches back muscles and abdominal muscles as well as the neck
Increases circulation of spinal fluid and massages digestive organs
Teaches correct pelvic movements for forward bends and back bends

Precautions with Marjariasana - Cat Yoga Pose

With a neck injury, keep the head in line with the torso.

Marjariasana - Cat Yoga Pose Video

Top Five Yoga Exercises to Help You Sleep Well

2010-03-07T22:19:00.003+05:30

By Ntathu Allen

Have you ever arrived home from work feeling stressed, tired or fatigued? When you feel like this it is tempting just to slump down in front of the TV, pop a pizza in the microwave for dinner and pray your children occupy themselves chatting to their friends on Facebook.

In the long-term this behaviour is detrimental to your health and family well-being. Apart from the fact you increase the likelihood of developing stress related illness, such as high blood pressure, high cholesterol and being overweight, your ability to unwind and have a restful sleep is affected.

Sleep is something your body can't very well do without. During sleep, your body relaxes and vital repair work is carried out.

Lack of sleep leaves you feeling ratty, short tempered and emotionally drained. On a physiological level, your immune system functions below par, which means you are more likely to feel run down, lethargic and pick up bugs quickly.

To counteract these negative effects of stress, you can practice yoga.

The following yoga exercises are ideal to practice at the end of a stressful day. They will help your mind to calm down and release tension and strain from your body. As with all forms of exercise, listen to your body and work at a pace which is comfortable for you.

Top five yoga exercises to help you have a good night's sleep

1. Bhujangasana (Cobra Pose)

Lie on your belly with your hands flat on the floor, under your shoulders with your legs straight out behind you and close together. Press your feet and toes firmly down into the floor. Have your forehead resting on the mat. Breathe in and slowly raise your forehead, nose and chest up from the floor, keeping your hands down and pressing your hips into the floor. Hold this pose for 3-5 rounds of deep breaths, then slowly exhale and lower yourself down.

2. Extended Child Pose

Start in a kneeling position, sitting back on your heels. If this feels uncomfortable, lace a folded blanket or pillow between your buttocks and your heels.

Breathe out and slowly lower your body forward until your head touches the floor. If your legs or back are stiff and you find it difficult to place your head on the floor without your hips coming up, make a fist with your hands, place them one on top of each other and rest your forehead on the top fist. If your stomach feels uncomfortable or gets in the way, just spread your feet apart.

Keep your buttocks on your heels. Stretch your arms out in front of you. Each time you breathe out let your chest go closer to your knees. Keep your shoulders relaxed and take your arms back so your hands are close to your feet.

Stay in this position for 10 - 15 rounds of deep breathing. Gently breathe out, slowly kneel up again and be aware of how you feel. Stay still for a few more moments before you get up from this position.

3. Practice Deep Breathing

Lie on your back, close your eyes, focus on your heart centre and take a full deep breath in through your nose. Feel your rib cage expanding and your lungs filling up with fresh rich oxygen then slowly breathe out through your nose. As you breathe out, allow your lungs to empty completely and abdomen to relax. Repeat this calming deep breathing at least 5 - 10 times. You will feel energised, calm and focused.

4. Rag Doll Pose

Simply bend at your waist and flop forward, keep your feet firmly on the ground. Allow your knees to be soft and make sure your head is soft and wobbly. Relax your jaw and allow your arms to swing and flop from side to side. Stay in this position for 1 - 2 minutes.

5. Legs up the Wall Pose 1

Lie on a soft blanket or yoga mat on your right side with your buttocks against a wall. Roll on your back and stretch your legs up the wall. Keep your buttocks against the wall and lie with your back on the floor and your legs elevated against the wall. Keep your legs together. Breathe slowly and deeply and feel your back relaxing and releasing into the floor, whilst gently stretching your heels up the wall, away from your hips. Take 10 - 30 deep steady breaths.

So next time you come home from work, stressed, tired or fatigued, make time to practice at least 2 - 3 of the above easy yoga exercises before you go to bed.

Your mind will feel calmer and your body relaxed and ready for a good night's sleep.

Yoga For Women - Five Easy Yoga Poses to Keep You Happy and Boost Your Energy

2010-03-05T22:18:00.002+05:30

By Ntathu Allen

As a working mum, you have a multitude of tasks and activities to complete. In any one day, you probably play the role of mother, work colleague, sister, daughter, friend, partner, neighbour and financial advisor as you try and balance your family budget.

Given the variety of commitments you face it is vital you make time each day to rest, nurture and revitalise your energy. Have you noticed that when you come home from work you feel drained and tired yet still have to change gears to be present and real for your family?

Wouldn't it be nice to come home, be able to relax and take the time to be present and enjoy being with your family?

Does the thought of coming home and putting your feet up feel like a fantasy? Something that you know you are entitled to, yet feel too rushed, stressed and busy to take five minutes rest?

When your days are full and energy low, practicing yoga or going to a yoga class may feel like the last thing you want to do. It is so much easier just to crash out on the sofa and watch reality TV or even better -go to bed....

But once you get into the habit of practicing yoga you are hooked and your body will demand that you Do Something.

If you are new to yoga, here are five easy yoga exercises that you can easily do when you get home from work.

If your time is short then just choose one exercise to do and really focus on doing it to the best of your ability. Otherwise try all five poses and dedicate the time to you. Whichever path you choose, you will feel happy and boost your energy.

1. Deep Breathing Exercise: Rest your palms on your thighs. Close your eyes, relax your face and relax your shoulders. Breathe slowly in for a count of four. Exhale slowly for a count of four. Repeat this breathing practice 4-7 times and then return to normal breathing.

2. Seated Forward Bend: Sitting comfortably. Rest your hands on your thighs. Exhale. Slowly fold forward from your hips. Allow your hands to drop towards the floor and hang loosely. When you have stretched as far forward as you comfortably can, gently lower your head towards the floor and allow your back to round. Hold this position for 4- 7 deep breaths. Inhale as you lift your head a little and slowly come back up.

3. The Mountain Pose/Tadasana

Stand with your feet together. If it is comfortable for you, have the big toes, inner ankles and inner heels touching. Spread the weight evenly over the feet.
Tighten your kneecaps, pull up the thigh muscles and your lower abdomen.
Breathe and feel your spine lengthening, let your tailbone sink and lift in the front of the body. Feel your chest opening. Allow your arms to hang down the sides of the body with the palms facing the legs, fingers gently extending towards the floor.
Relax your shoulders and allow your shoulder blades to slide down. Relax your face, lengthen the back of your neck and look straight ahead.
Stay steady in this pose for 3 - 10 rounds of deep abdominal breathing.

4. 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.

5. Lie on your back. Hug both knees to your chest. Curl your body up into a small ball. Rock gently from side to side 5 - 7 times. Lower your head to the bed, still holding your knees to your chest and 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.

As you can see these yoga exercises are easy to do and leave you feeling energised, relaxed and calm. Just right for a good night's sleep.

Dandasana - Staff Yoga Pose

2010-02-25T22:07:00.003+05:30

The Staff pose or Dandasana is a basic seated pose of Yoga exercise and can be called the father of all seated postures of yoga as all other poses originate from it. It can also be considered as the seated variation of the Mountain pose (Tadasana). The Staff pose is also known as the Stick pose as the spinal cord is to be kept in vertical position during this Yoga posture. It is performed in a seated position. It helps to strengthen the legs and improves body’s alignment. It is used as resting or preparatory posture for many Yoga exercises.

Procedure for doing Dandasana - Staff Yoga Pose

Sit down with your legs stretched out in front of you. Your knees and big toes should be touching and the bottoms of your legs should be touching and parallel to the floor.
Sit up straight. Place your hands around your hips, with your thumbs at the top of your hips bones and shift your hips so that your tailbone is pointing down into the floor. Keep your spine straight and lifted.
Engage your thighs muscles. Flex your feet, pointing your toes toward the ceiling and flex your thigh muscles, so that your heels gently lift off the floor.
Contract your core muscles. The core muscles are the girdle of muscles that surround your lower back and abdomen and are the key to performing all yoga poses. Engage your core muscles by drawing your abdomen toward your spine and cinching your waist as if there was an actual girdle around your middle.
Align your upper body. Roll your shoulders back and open your chest, but do not arch your back. Stack your shoulders so that they are directly aligned with your hips.
Elongate your neck. Looking straight ahead, pull your chin into your chest, so that the crown of your head is lifted toward the ceiling.

Benefits of Dandasana - Staff Yoga Pose

Improves digestion.
Tones the kidneys.
Helps to prevent sciatic pain.
Stretches and activates the muscles of the legs.
Prevents tiredness in the feet by stretching the muscles of the feet.

Precautions with Dandasana - Staff Yoga Pose

If you are new to yoga, put some padding, like a rolled towel or a folded yoga mat under you sit bones. This will help you to correctly align your body.
If this bothers your back, it is OK to let the knees bend slightly. Just focus on flexing the feet and pushing out through the heels and you will still feel the stretch.
Go slowly into and out of this stretch. Engage your abdominal and leg muscles as you come in and out of the pose.
Do not bounce while stretching.

Dandasana - Staff Yoga Pose Video

Yoga - Unlocking The Doors To Peace Of Mind In A Stress Packed World

2010-02-17T14:11:00.002+05:30

By Roland Poitevin

The world as we know it has become so much consumer oriented that competition has become the order of the day. The results of this lifestyle are there for all to see, the confusion that we see in all the systems that are running our current world. Most people live in a really confused state of mind and they are in search of themselves.

And in trying to get solutions, people end up in practices that not only hurt themselves, but the rest of the population and the physical world, making it a vicious cycle whose end we may never get to see. People simply do not know how to deal with their own lives and the amount of stress we have to deal with is simply overwhelming.

This lack of inner peace and balance in life is what actually leads to dis- ease and a lot of despair as people use the wrong ways to try and achieve happiness by any means. The results of this deficiency in inner peace and happiness is well manifested in the way people relate with others as well. There are a few people who have come to learn that the solutions to the challenges of life are not necessarily found on the outside, but need to come from within. It is this search of answers from within, which is filled with simplicity, that Yoga is all about. The solution is to be found in the balance of the body, mind and intelligence.

The sound practitioner of Yoga learns the way in which to deal with internal challenges by focusing on solutions that are already inside of them. They are able to re-awaken an inner awareness that flows inside their systems and in the process this power gets to banish any negative emotions they would be experiencing such as fear, anxiety, pain, misery, and loneliness. The results are a life full of peace, happiness and simplicity.

Any of the modalities of yoga such as Hatha, Bikram Yoga, Ashtanga or Hot Yoga will contribute to your inner peace. Look for yoga classes in your area.

Choosing the Right Yoga Mat

2010-02-13T16:27:00.004+05:30

By Daniel Szalok

It doesn't matter if you haven't tried yoga yet or you've been into it for a number of years, you will either need a mat now, or you'll have to get new one in the near future. You might have started off with those really colorful but inexpensive mats, but found out they smelled strongly of chemicals? Or you tried the more earth-friendly yoga mat created from jute. It smelled alright, but then it didn't last for more than a couple of months, right? What does a Yogi do in such a situation? How do you actually choose a good mat?

Regular Plastic Yoga Mats

This is a mistake made by many first timers. It really is inexpensive, which is why many newbies go for it. But let me tell you, it's a big mistake if you're looking for Yoga to be a long term thing. First and foremost, it's really very thin. Apart from that doesn't it doesn't give a lot of good cushioning. Also, it smells of strong chemicals, and these are definitely not good for your health! Such types of mats are produced using Phthalates, which is a chemical that turns any hard plastic into soft plastic causing kidney and lung damage in rats. Never leave this form of Yoga mat in the car, ever. As it releases a harmful chemical it's left in a hot environment. And if you're big on the environment and surroundings, these are definitely not for you. This is because they are made using environmentally dangerous procedures.

Jute Yoga Mats

Jute yoga mats on the other hand are highly environmentally friendly. However, even they have some negative points. They are created using porous plants, that's how they are able to absorb any of your sweat while practicing yoga. This gives rise to kind of a matching smell to your sweaty body, which weakens structure with time. It won't fall apart just like that but you can't expect a long life from it if you're planning to do Yoga for a long time.

Rubber Yoga Mats

These are one of the best types for anyone who is environmentally conscious and wants to save money. They are strong and not too expensive. Rubber happens to be a replaceable resource, but just make sure the mat isn't created out of synthetic rubber. It's made using a process that's environmentally unfriendly, and can give rise to the same type of health problems, although but not really as bad as the other phthalate mats. If you're allergic to latex, natural rubber mats could be a problem. But you do get latex free and phthalate free mats, they are just costlier. These are worth it and better than exercising on dangerous chemicals or the rubber that just aggravates your allergies.

Ustrasana - Camel Yoga Pose

2010-02-03T00:04:00.003+05:30

Ustrasana is also kwown as Camel yoga pose. This asana belongs to the category of Vajrasana.it should be practiced after practicing Vajrasana. Ustraasana, i.e. camel pose - can simply be described as kneeling backbend. Camel Pose is a progression from the simpler prone backbend like Dhanuranasa (Bow Pose).

Procedure for doing Ustrasana - Camel Yoga Pose

To prepare for this medium-level backbend, do 3 smaller backbends to safely prepare your spine. Start with Bidalasana, or Cat's Breath: come to hands and knees on your yoga mat. Check that your shoulders are directly over your wrists and hips over the knees. Inhale, draw your chest forward as you gently arch your lower back and look up towards the ceiling. Exhale, draw your chin towards your throat and round your upper back. Repeat for 5 to 7 more rounds.
Now, lie on your belly and flatten the feet so that the tops of the feet are on the mat. Interlace your hands behind you and lift the chest off the mat, pointing your chin towards your throat. Draw your chest forward as you extend the legs back. This is a variation of Shalambasana. Repeat 2 more times.
Next, lift both feet and extend your hands to the side like wings, your feet and arms just an inch or two hovering above the floor. Extend in every direction. Lower down to rest. Next bring your arms forward and lift both feet and lengthen through the hands and feet. Lower down to rest. This work will create strength and flexibility in long muscles that lie on either side of the spine, called erector spinae.
Low cobra next will further strengthen muscles of the upper back. Place your hands flat by the side ribs that the elbows are directly over the wrist and magnetize the elbows towards each other. Lift the chest and shoulders off the mat: drawing the sternum forward and moving the shoulders back. The feet remain on the floor. Lower down to rest. Repeat.
For the final pose, come up to kneel on your mat, cushioning the knees by using a blanket or towel to cushion the knee. Like Low Cobra, expand the chest and widen the collarbones. Place your hands on the low back to lift the center of the sacrum (low back) forward, to avoid rounding your low back or arching it excessively. Inhale and lift chest and lean back until you can place your hands on your heels.
Continue to lift the chest up out of the low back and breathe for several breaths. To exit, lift the chest up and cross the legs to sit on the hips in Sukhasana. Rest for several breaths. If your hands could not reach your heels, curl the toes under. Or, place 2 lightweight foam yoga blocks so that one is by each foot. When you lean back, place your hands on the blocks. Engage the core abdominal muscles to return to an upright position.

Benefits of Ustrasana - Camel Yoga Pose

Ustrasana helps with digestion. It improves flexibility of your spine and opens your throat as it strengthens your neck muscles and increases blood flow to your brain. This can also be good fro asthma and similar respiratory issues. While it may not seem obvious you are also strengthening both your abdomen and rectal muscles. A side benefit here is that it helps your sphincter muscle close, which can prevent hemorrhoids as it maintains bowel moisture. Who can argue with that?

Precautions with Ustrasana - Camel Yoga Pose

High or low blood pressure
Migraine
Insomnia
Serious low back or neck injury

Ustrasana - Camel Yoga Pose Video

Benefits Of Yoga During Pregnancy

2010-01-30T22:46:00.004+05:30

Karan Khalsa

The ancient Vedic art and philosophy, yoga, is all about experiencing the oneness with the God. It is also the way of finding peace of mind and controlling the mind all by ownself. Be it Hatha yoga or Ashtanga yoga or Kundalini yoga - Yoga enriches the life with divine tranquility and takes one to a higher level of spiritualism. Yoga is a blessing for all, criss-crossing age or sex. This ancient art is very much popular among all for its beneficial and life-enriching qualities. Women find it truly helpful in the most important phase of their life i.e. during pregnancy. For ages yoga has been practiced by pregnant women to avoid any kind of complications during pregnancy. Prenatal yoga ensures pain-free and smooth delivery. And if some soothing yoga music can be included in yoga practicing, it delivers better result.
Apart from being in shape and staying healthy, yoga has lot more to offer to the expecting mothers in their most crucial as well as vulnerable stage of life. Many and many women are opting for prenatal yoga for a relaxed and comfortable birthing. It gives protection to both the mother and the baby. By practicing yoga the mother-to-be can learn to rediscover her own inner strength as well as how to ensure herself and her baby’s overall well being. It is very normal for women to experience fear of pregnancy which sometimes leads to a serious problem. Yoga practiced with meditation music, is also beneficial to overcome this fear of pregnancy. For those expecting mothers who cannot join a yoga class, various prenatal yoga DVDs available at Spirit Voyage, can be of great help.

meditation is a part of yoga. Meditation is the way to develop a favorable mindset which is very much necessary in this period. Because the happiness of the mother-to-be has great influence in the positive growth of the fetus. So, yoga or meditation helps to develop a positive attitude by controlling any kind of mood-swings and thus it creates a balance in the mind. Yoga music plays a very important role here. The soothing tunes of the spiritual music fills up the mind with divine purity. Regular meditation makes the woman ready for the childbirth. Whereas the breathing exercises provide more oxygen to the baby in the womb. And above all, the sacred tunes of meditation music will shower the divine blessing to the mother and her child.

Practicing yoga during pregnancy promises two vital task, natural child birth and minimal pain during delivery. It also ensures some post-delivery benefits like getting into the right shape, maintaining the proper body weight and strengthening both the abdominal muscles and pelvic floor. Yoga helps to get a flexible body which will be able to adjust the changes during pregnancy and post-pregnancy. So, weave the sweet memories of tension-free pregnancy with the yoga DVDs and books offered by Spirit Voyage. Birth Without Violence by Frederick Leboyer, The Awakening by Donna Amrita Davidge, Yoga Para Despues del Embarazo / Postnatal Yoga DVD by Natalie Stawsky, Postnatal Kundalini Yoga for New Mothers DVD by Gurmukh, Baby and Mom Pre Natal Yoga DVD by Gurmukh etc. are some of the yoga CDs and DVDs which are perfect for pregnant women.

Apart from these prenatal and post-natal DVDs, Spirit Voyage also has a huge collection of spiritual music CDs and DVDs. A huge number of CDs, DVDs and books are available on every form of yoga, be it Kundalini yoga or Hatha yoga. The renowned spiritual singers like Deva Premal, Snatam Kaur, Wah!, Donna De Lory and Gurmukh have lent their pure soulful voices in these albums.

Best Hatha Yoga Tip Ever

2010-01-26T22:13:00.002+05:30

By Anmol Mehta

The best hatha yoga tip I ever received, was from a yoga master who understood the inner workings of life, karma and reincarnation. Employing this tip is essential if you are going to extract the full benefits of a yoga practice. Without this piece of wisdom, hatha yoga becomes just a series of physical movements and exercises. The tip is that all yoga should be practiced with the Witnessing Consciousness active.

This is really more than just the best yoga tip, this is an essential yoga guideline. Yoga means, to join or yolk, and the joining that is being referred to, is the merging of your consciousness with the Universal Consciousness. This is the true purpose of yoga. To bring you to the doorstep of Infinity, so that you can realize the true Oneness of Reality.

Yoga includes many dimensions, and of these hatha yoga is just one. This dimension is considered the physical aspect of yoga practice, but if done while employing the Witnessing Consciousness, this physical practice becomes spiritual and much more. So what exactly is meant by this tip? Let's discuss the details of that below.

The Witnessing Consciousness is the act of simply standing apart and watching that which is taking place. In other words, to have a third person perspective of what is happening in your life, within and without, and using this observation as a source for self study. This observation is pure simple awareness. It should be without judgment or criticism, and it should be maintained as best you can from moment to moment. Another way of describing this state is that it is the act of being in the world, but not being of the world.

So, as you practice your hatha yoga poses and routines, keep this awareness active. Do your yoga and watch yourself doing it like you are watching a movie. Stay alert to the three dimensions of your being. The physical, emotional and mental. This detached, passive awareness will allow the content of consciousness to come out, reveal itself and be purged. That cleansing will then allow you to have space and silence within, which are the necessary ingredients for Truth to blossom.

This important tip though extends far beyond your hatha yoga practice as well. Not only during your physical practice should you practice this watching, but you should continue at all other times as well. No one is really able to successfully be conscious throughout all twenty-four hours of the day, but the amount of time you can stay aware is perhaps the best way to measure your spiritual progress.

The person who can maintain their awareness ninety percent of the time is going to be much more spiritually advanced than one who is only aware only five percent of the time. In fact, this metric is probably the best measure of the spiritual level of a person. Putting this tip to use, will certainly change your life. You will have to make adjustments in order to practice such vigilance and the more you practice it, the more positive changes you will notice start happening.

A great time to practice this tip is, of course, while doing hatha yoga poses. This is because hatha yoga can be done without excessive mental activity. This then leaves awareness available for the task of self observation. Of course, there are hatha yoga exercises that suggest bringing the mind and attention to various regions in the body, as you do the pose, but if you can, try to maintain some free energy and awareness for self observation. In fact, I would say that maintaining the Witnessing Consciousness is more important, than the mental requirements of a particular pose.

Finally, this tip is not limited to just hatha yoga either. Regardless of which yoga style you are doing, Kripalu, Hot, Power, Kundalini, Vinyasa or other yoga style, the most important aspect of your practice is to do it with full awareness. This is the key to finding the Truth, for as you will discover, the Witnessing Consciousness is really your True Self after all.

Balasana - Child's Pose

2010-01-24T14:28:00.004+05:30

The Child Pose is a relaxation pose which is used to normalize the circulation after the Head Stand and to give a counter stretch to the spine after the backward bends. It is a resting pose that can be done to precede or follow any pose. Performing the Child Pose stretches the hips, thighs and ankles gently. It also helps relieve stress and fatigue, and calms the brain. However, you need to observe caution in practicing the Child Pose when you are suffering from diarrhea or knee injury as it may worsen your ailment when not done properly. Pregnant women should also avoid doing the Child Pose. Practicing under the supervision of an experienced Yoga teacher is advised.

Procedure for Doing Balasana - Child's Pose

Find a large enough space where you will be able to spread your entire body on the floor.
Lay your yoga mat and towel or blanket on the floor and lay down on your back with your legs stretched out and your arms at your side.
Sit up and tuck your legs underneath you so that your body is resting on your knees.
Touch your toes together and spread your knees as far apart as you are comfortably able. Do not stretch more than is comfortable for your body. Flexibility varies from person to person.
Lean forward and touch your head to the mat, or as far forward as you are able to hang your head. Put your arms at your side or extend them up so that they are resting next to your ears on the mat.

Benefits of Balasana - Child's Pose

Gently stretches the hips, thighs, and ankles

Calms the brain and helps relieve stress and fatigue

Relieves back and neck pain when done with head and torso supported

Balasana - Child's Pose Video

Yoga To Tone Your Abs

2010-01-21T23:56:00.004+05:30

By Nico Webb

Using specific yoga exercises to get solid abs

Is it possible to get the famous so-called 6 pack abs from yoga? Even if the key objectives of yoga are not aesthetics, yoga can be very effective for firming your stomach muscles and trimming unwanted fat.

Most people today, male or female, appreciate firm abs and today I want to show you three very effective yoga asanas for firming and toning your abdominal muscles and lower back.

The three asanas that we are looking at today, as mentioned work your entire mid-section, lower back, buttocks, the intercostals region as well as internal organs and aside from working your stomach muscles the poses provide many health benefits. Please remember that yoga is completely different from regular gym routines; with yoga we are not interested in endless repetitions of the same exercise and sweating under a heavy, relentless workload. No, we are looking for perfect execution of the pose and holding the pose for a determined amount of time. For reaching the objectives of this article, I would like to suggest that you do each exercise from the list 5 times and consider this as one set, to use the familiar gym terminology, if you have trouble performing the reverse boat posture you can try holding your thighs and do the pose just two or three times only, you may also use a yoga strap.

Please do not sacrifice form just to complete the movement. With practice you can build up your routine – not with individual reps but by holding the pose longer.

Yoga Workouts for Toned Firm Abs

The three basic poses we focus on are the following:

Marjariasana – The Cat Pose
Supta Udarakarshanasana – The Lying Abdominal Stretch Pose
Reverse Naukasana - The Boat Pose

For complete instruction on how to perform the exercises in order to obtain the desired results, please visit our website (follow the link below) where you will find the entire version of this article as well as illustrative photographs which will greatly help you go through the poses using a correct style.

The Benefits of your Yoga for Abs workout

You will probably not get the famous 6-pack abs mid-section from yoga, however you will certainly firm and strengthen your entire abdominal region as well as your lower back. If you add a low-impact cardiovascular exercise to the mentioned yoga routine, such as walking or swimming, you will melt unwanted body fat covering your abdominal region and sides even more rapidly. Not only will you feel tighter and stronger you will also appreciate the following benefits:

Benefits of the Cat Pose

increases mobility of vertebrae and releases tension in the cervical, thoracic, and lumbar spine strengthens and tones the arms and abdominal muscles stretches back muscles and abdominal muscles as well as the neck increases circulation of spinal fluid and massages digestive organs teaches correct pelvic movements for forward bends and back bends. It also gives your digestive organs a gentle massage.

Benefits of the Lying Abdominal Twist Pose

The spinal nerves will become toned and you will feel emotionally strengthened. Physically your abdominals will become firmer and the metabolism is tweaked, due to the massaging pressure on abdomen, aiding weight loss and trimming of the waist and hips. This pose also will aid in helping in aligning posture. It helps regularize bowel movements and prepares the body for the day ahead.

Benefits of the Reverse Boat Pose

The benefits of doing this exercise are many. As your abdominal section is under pressure, your liver and pancreas can function better. This can lead to increased secretion of bile from the liver and insulin from the pancreas, thus improving your digestion. It could also help to regulate your blood sugar levels. In addition, the muscles of your legs, especially the calf and thigh muscles, and the muscles around your shoulders and neck get toned. Above all your tummy fat is reduced. Although you cannot build six pack abs with this exercise itself, doing it regularly can prepare you for heavier exercises that can make it possible for you to achieve six packs.

There, quite a lot to read and assimilate, but I hope the instructions together with my going through the asanas with you in the photos help you fully understand the yoga poses for toning the abs. Good luck and stick with it – the benefits are far too many to give up!

Natarajasana - King Dancers Yoga Pose

2010-01-20T12:56:00.007+05:30

Natarajasana is also known as King Dancer's Yoga Pose. "Nata" in Sanskrit means "dancer" and "raja" means "king". 'Nataraja' is another name of Shiva, the Lord of the Dance. Hence this pose symbolizes the dance of Lord Shiva. For background, the name Nataraja is one of the names that is given to the Hindu God Shiva in his form as the cosmic dancer. This image is commonly represented in metal or stone in the Saiva temples of South India. Another term for Shiva in this form is Lord of the Dance (but not the theater dance group that performs celtic dancing). Shiva in cosmic dance is believed to encompass all of creation, preservation and destruction. Regardless of your religious beliefs it is easy to see how, in full position, this graceful asana appears like something that a ballet dancer might do.

Procedure for doing Natarajasana - King Dancer's Yoga Pose

Begin standing with your feet together and arms by your sides. Shift your weight to your left leg. Find a point at eye level to steady your gaze at.
Extend your left arm in front of you so that it is parallel to the floor.
Bend your right knee and lift your right foot off the floor.
Take hold of your right big toe with your right hand, grasping it between your thumb, index and middle finger.
Lift your right foot up and back with your right hand.
Roll your fingers around your right big toe and rotate your elbow and shoulder so that your right arm is stretched behind your head.
Find a balance between pulling your right leg up and back and extending your left arm either straight forward or reaching into the air with your palm facing towards you. Hold for 10 to 15 seconds, making sure to continue even breaths.
Release the grip on your toe and lower right leg and arm. End in standing pose. Repeat on the other side.

Benefits of Natarajasana - King Dancer's Yoga Pose

Releases tension in the angle and foot, helping to prevent injury
Develops a sense of balance and focus
Opens the chest and lungs, creating more space for the breath
Strengthens spine and entire leg
Stretches thighs, shoulders

Tips and Cautions for Natarajasana - King Dancer's Yoga Pose

This pose strengthens leg muscles and develops balance. The shoulder blades and chest muscles also get a good stretch.

If you are very advanced, you may hold your back foot with both hands so that both elbows are pointing up in the air and your head leans back to meet your foot.

Natarajasana - King Dancer's Yoga Pose Video

Practice Hatha Yoga, For Chronic Stress Relief, to Save Your Life

2010-01-19T13:43:00.002+05:30

By Paul Jerard, Aura Publications

Yoga can break the cycle of continual stress. We know that chronic stress is linked to a variety of health problems and can cause death. When you are stressed out, hormones, such as - Cortisol and Adrenaline, are released into your body to give you extra strength in an emergency situation. However, long term affects of releasing cortisol and adrenaline, into your body, can result in heart disease and potential suicide.

Among the most necessary reasons, to practice Yoga, is the resulting state of inner peace during and after a session. Multi-tasking, stress, worry, and negative thoughts work against obtaining peace of mind. How can Yoga help people who are worried about their families, employment, and health care? Let's discuss the healing powers of Yoga, and how you can reap the rewards of inner peace.

If you have problems that are blended with chronic stress, it is difficult to sort out the origin of your anxiety. Most people worry when they see an impending problem. Worrying is only a natural reaction to stress overload. However, have you ever met one person who claimed that worrying solved a problem?

Problems are much easier to solve when we train our minds to focus on solutions. This is where a regular Yoga practice helps us to take control of fear and worry. It is hard to see reality when we are consumed with fear. Many times, the amount of worrying people do has nothing to do with reality. People often worry about potential problems.

On the other hand, if the problem is real, time spent practicing Yoga will allow one to find inner calm and solutions. Hatha Yoga helps people of all ages learn to cope with stress. Most beginners are attracted to the physical postures (asanas), or the flowing of physical postures, with breath, in a sequence (vinyasa).

While there are much deeper practices to be realized within Hatha Yoga, the physical postures tend to be the main attraction on this journey of self-discovery. As time passes, the practitioner becomes much more aware of pranayama (Yogic breathing), niyama, yama, and the many variations of Yogic meditation.

When we read Patanjali's "Yoga Sutras," we begin to notice that our superficial view of Yoga is much like a child's view of the world. Our view of Yoga is a fresh start. Most of us easily believe in what we see and what we feel. This is the reason why the Hatha style became so popular when it was exposed to the world. Physical benefits are easier to realize than mental, spiritual, or emotional benefits.

Therefore, a stressed-out person will find complete relief by finding a competent Yoga teacher, learning the Yogic methods for obtaining inner peace, and will be reassured when the physical and mental benefits are realized. The deeper benefits will be revealed, as the practitioner continues on the Yogic path.

Vajrasana - Diamond Pose - Thunderbolt Pose

2010-01-04T12:54:00.005+05:30

Vajrasana is one of the simplest Yoga Asanas. Anyone can do it without putting more stress on the parts of his or her body. One can sit comfortably for a prolonged period in this Asana. "Vajra" or the thunderbolt, the powerful weapon of Indra is the allegory behind this particular yoga asana. Vajrasana is also known as the Diamond Pose. The term Vajrasana is derived from two Sanskrit words Vajra means thunderbolt and Asana means pose. The word Vajra can also translate as "va" + ra where va means to move and ra means radiant. According to its literal meaning it, Vajrasana is a pose that radiates blood supply and subtle energies to upper body.

Procedure for Doing Vajrasana - Diamond Pose - Thunderbolt Pose

Lower yourself to your knees if you are in a standing position.
Bring your knees together, maintaining your balance.
Slide your feet and lower legs together.
Lay your feet flat on the mat, toes pointing straight out behind you.
Lean back gently, seating yourself on your heels.
Straighten your back and maintain good posture throughout the pose.
Breathe in deeply as you begin to place your hands, palms down, on the tops of your thighs.
Exhale through your nose as your palms come to a rest on your thighs.
Continue to breathe gently and evenly through your nose as you hold the diamond pose for 3 to 5 minutes. If you are meditating, you may hold this pose for your entire meditation session.

Benefits of Vajrasana - Diamond Pose - Thunderbolt Pose

There are several benefits of Vajrasana and other asanas connected to it

It is great for your digestive system and helps to strengthen it and treat problems related to it.
It also gets rid of excess wind or gas in your belly and promotes good digestion.
It is beneficial to practice this asana after having your meals as it aids digestion.
This asana or pose is also great to add strength to your calf and thigh muscles.

Vajrasana - Diamond Pose - Thunderbolt Pose Video

Garudasana - Eagle Pose

2009-12-21T23:40:00.005+05:30

Garudasana or Eagle Pose is both a balance asana and one that can help loosen your joints. Since you are physically wrapping the left and right side of your body you are also creating balance between the right and left hemispheres of your brain. Breath throughout and try putting the tip of your tongue on your upper palate.

Procedure For Doing Garudasana or Eagle Pose

Stand straight, your hands pressed together in prayer position.
Bend your knees slightly. Lift your left foot, and wrap your left leg over your right. Your left shin should wrap around your right calf, with your toes pointed to the floor. Maintain your balance on your right foot.
Stretch your arms straight out in front of you. Cross your right arm over your left, and bend your elbows so that your forearms are both perpendicular to the floor.
From this position, wrap your forearms around each other, and press your palms together as much as you can. At this point, you may begin to feel slightly like a pretzel, but focus on keeping your balance on your right leg. Try to keep your body steady and stable.
Lift your elbows up, stretching your fingers toward the ceiling.
Maintain the pose for a few breaths (15 to 30 seconds), then unwind your arms and your legs. Return to Step 1. Repeat for the opposite side.

Benefits of Garudasana or Eagle Pose

'Garuda' means eagle and 'asana' means pose. Garuda known as king birds also happen to be the vehicle of Vishnu. Even though most of the yoga poses aims towards balance and tranquility, by the look of the asana it will be more visible. This asana would help in loosening up your joints. Stretching your muscles would help in making all the parts of your body more fit.

While doing the asana sense of balance would be achieved as you are standing on one foot. It would look similar to you being wrapped by yourself. As this is a standing pose many beginners do not happen to find the right balance, for this they can use the wall to support the back. This can be done with different variations and can be very challenging. You should consult your doctor before doing any of the yoga poses. Even though these are very beneficial it would depend upon your body whether you can manage these asanas.

Even though this may look like a difficult asana but by regularly doing it you may master it and would be able to reap its benefits. The key for all the asanas is that you have to remain in that pose for at least 15 to 30 seconds which would be more beneficial for you. The key areas which this asana focuses are the ankles, calves, thighs, hips and shoulders.

The benefit which you can get from this asana is the strengthening and stretching of you ankles and calves. These areas which may be neglected would be treated well by this asana. The stretch would help your thighs, hips, shoulders and upper back. The pull which is created in this asana would help making you more relaxed. So when you are relaxed the level of concentration also improves as you are also keeping a check on your breathing while doing this exercise. There is balance all over your mind body and soul which keeps you always in check for the better things in life.

Yoga Clothes - What to Wear For Yoga Class

2009-11-05T09:04:00.002+05:30

By Jon Wade

When you practice a yoga workout you should wear a practical and comfortable outfit that suits you well, so that you have enough give to perform the postures without be restrained by the wrong clothes.

For the lower body you can wear clothes that do not restrict your movements such as basic leggings, shorts or yoga pants made mainly from polyester with some elastane. These kind of clothes allow you to move freely and do not get in the way while you are working out.

For safety reasons you should practice yoga on a proper yoga mat in bare feet. This is because the mat provides a good grip for your feet, helping you to keep your balance and stability during the yoga practice. If you wear socks there is an increased risk in losing your balance while practicing standing yoga postures or vinyasas like the Sun Salutation. Shoes can also restrict the movements and flexibility of your feet and ankles. However, if you feel like wearing socks for hygienic reasons, then go for the non-slip socks that are specially designed for yoga, as they provide a better grip for your feet than ordinary socks.

For the top part of the body, if you wear normal short sleeve t-shirt, it is best to tuck it into your pants, in this way it does not flip over in the middle of your workout, when you perform some inverted postures. If you wear long sleeve t-shirt, then check you have enough give for the elbows when you move and bend your arms. If you opt for the yoga vest or tank tops, then just check that it provides enough support for the chest. Also wear a comfortable and well-fitted bra for extra comfort and support. It is best not to wear tops with loose or large open collars, as you may accidentally expose yourself during some forward bend postures.

You should not wear clothes that are too tight as they can restrict the circulation during exercise, nor too loose so that they interfere with the postures.

A good alternative is to wear an one piece unitards for yoga, as it tends to fit well and do not get in your way while you are trying to concentrate on your sun salutations.

For safety reasons avoid wearing dangly jewellery, bangles, watches etc. As they can get caught and cause injury or may get in the way during your workout. Avoid chewing gum too, as it can interfere with the relaxation part of your yoga class.

It is a good idea to try the clothes for the first time before you start your yoga exercises. Check if they allow you to move freely, stretch and bend your arms and legs, twist and turn your hips and torso. If there is no restrictions of movement and you can exercise comfortably, then these are the clothes for you.

Voila! Enjoy yourself and have a good workout.

Kriya Yoga Meditation

2009-09-25T09:00:00.002+05:30

Kriya Yoga meditation derives from an ancient Indian tradition, revived in the nineteenth century by the Indian Yogi Mahavatar Babaji. Despite its huge growth in popularity in the West and the attendant growth in numbers of teachers, many Gurus claim direct student-teacher lineage back to the students of Babaji. Its goals are to achieve inner tranquility and spiritual union with the divine. Its methods are similar to many other yoga systems, using breathing in particular as a means of achieving self-control. This technique of breathing and energy control is known as Pranayama, and has been linked to medical benefits including asthma and stress relief.

Procedure For Doing Kriya Yoga Meditation

Pay attention to your surroundings and actions all day, every day as part of your yoga meditation. Live in the present and when you find your thoughts roaming to the past or future, stop and listen to the sounds around you and in the rhythm of music. Take deep breaths and focus on your breathing and walk outside into nature to help if you have trouble.
Practice a life of giving and kindness. Let go of the circumstances that have harmed you in the past, help others when you can, find forgiveness for those who have hurt you. Find a balance between your self, family, friends and job--an essential part of Kriya yoga.
Practice meditation on a daily basis. Find a quiet location and sit with your legs crossed and back straight. Slowly breathe in deeply and hold it until you almost cannot hold it anymore. Pay attention to how your body feels, which in turn calms your mind.
Exhale slowly and completely and notice how your thoughts automatically slow as well. Continue this process for a few more breaths then stretch your right leg in front of you.
Say "OM" in a slow breath out, inhale and do this again 11 more times. Switch legs and repeat the process then do it again with both legs outstretched.
Lower your head with your chin on your chest as you say "OM." Inhale then slowly move you head to tilt backwards and say "OM" again. Repeat 25 to 100 times. End your practice with a 15 to 30 minute silent meditation.

Benefits of Kriya Yoga Meditation

Calmness of mind, inner peace and the stilling of the internal 'chatterbox'
A greater sense of life enjoyment and ability to enjoy the present moment
Transformation of negative emotions, release of toxic emotions such as anger, resentment and worry
Improvement of physical health including increased flexibility and tone
Ultimately a movement towards and experience of oneness with God and all life

Kriya Yoga Meditation Video

Yoga Exercise For Losing Weight

2009-09-24T09:10:00.001+05:30

By Wayne Mcgregor

For thousands of years, yoga has been a revered form of physical fitness. It is well-known that yoga provides many physical and mental benefits. It helps the body to be more flexible, it helps to improve posture, it improves muscle tone, and it helps the mind to be relaxed and centered. It is a full mind and body workout and a popular form of exercise that can be done at home or in a class with the help of a certified instructor.

When it comes to weight loss, you might not think of yoga as being an effective means of exercise. But the benefits of yoga can reach much farther than simply making you more flexible. If performed properly, and on a regular basis, yoga can be an efficient means of burning excess calories, which can help you to shed some of those unwanted pounds.

Yoga is typically performed through a series of stretches and postures, along with controlled breathing techniques. Through holding these postures in a precise and controlled way, muscle lengthening and tone is eventually achieved. These postures require endurance and energy, and therefore calories from the body. Yoga works to create a more efficient metabolism, which will turn your body into a calorie-burning machine. The more calories your body burns, the more weight you are apt to lose. And the more muscle tone that your body has, the more calories your body will burn around the clock, whether moving or at rest.

Practicing yoga requires an open mind, and the willingness to take it slow. Several stretches and poses take weeks, even months, to achieve. It is important to not give up on it, though! By gently pushing your body, you will come to experience a greater feeling of flexibility and muscle tone, you will move more gracefully, your posture will improve, you will experience a greater sense of inner calm, and you will lose weight. In order to achieve these goals, it is important to perform yoga on a regular basis, up to several times each week.

If weight loss is one of your goals through performing yoga, it is important to also follow a healthy and balanced diet. In addition, adding some type of cardiovascular activity to your fitness program, whether it's running, walking, biking, or swimming, will help you to burn even more calories, and encourage weight loss. With those three weapons, you will win the war on fat and lose the weight!

Advanced Yoga Poses

2009-09-06T10:00:00.001+05:30

By H. Sulanti

Regular practice of yoga strengthens the body and the mind. There are some poses in yoga which should be practiced only after one has mastered the easy yoga asanas, that is, if one has a good hold on all the arm balances, inverted poses and backward bends, it is time to move on to the next level of poses which are called advanced yoga poses. A yoga practitioner should master the basic and intermediate yoga positions before moving on to the advanced ones.

One major difference between the advanced and other ones is that the former needs immense strength and flexibility which is achieved only after regular practice of the basic as well as intermediate yoga poses for a considerable period of time. They are often very demanding and involve twisting of the body to look like some object or being from the nature.

The ability to balance the body properly is another aspect of them as almost all the advanced asanas require the practitioner to balance and control the body to a great extent. And for a proper balance during difficult poses, it is essential for the mind to work with the body which is possible only for the veterans.

It would not be an exaggeration to say that the advanced yoga poses take the individual or the aspirant to the next level of existence. The advanced yoga poses involve deep levels of meditation, which allows the mind to be free from all the worldly thoughts and which also paves the way for spiritually enriching experience.

Some of the popular advanced yoga poses are:

Compass Pose or Parivrtta Surya Yantrasana
Crow Pose or Bakasana
Eagle Pose or Garudasana
Firefly Pose or Tittibhasana
Flying Crow Pose or Eka Pada Galavasana
Flying Crow Pose or Eka Pada Galavasana
Forearm Stand or Pincha Mayurasana
Forearm Stand or Pincha Mayurasana
Headstand Pose or Salamba Sirsasana
King Dancer Pose or Natarajasana Pose
Monkey Pose or Hanumanasana
One Legged Kind Pigeon Pose or Eka Pada Rajakapotasana
Revolved Half Moon Pose or Parivrtta Ardha Chandrasana
Scorpion Pose or Vrschikasana
Side Crow Pose or Parsva Bakasana
Wheel Pose or Urdhva Dhanurasana

It is very important for any yoga enthusiast to understand that rushing into advanced yoga poses will not help much, as the foundation of any yoga course is the performance and practice of yoga poses. Each yoga pose has its own benefits and it is important to not strain one's body during yoga which becomes a possibility if one rushes into the advanced yoga poses.

Padmasana - Lotus Pose

2009-09-05T10:00:00.001+05:30

Padmasana or the Lotus Position has acquired its name from Sanskrit word Padma means lotus because in this asana position of the legs look like blooming lotus. This is a cross-legged sitting posture that originated in representations and meditative practices of Hinduism. This asana has been given a great importance in the Yogashastra as it is best suited for Pranayam, Meditation & concentration. This excellent posture encourages proper breathing and foster physical stability.

Procedure For Doing Padamasana - Lotus Pose

Sit on the floor or on a mat.
Bend your left knee as if you were sitting in a regular cross legged position.
Bring your lower right leg to your upper left leg.
Leaning back slightly, lift your lower left leg over your right shin. Rest your lower left leg on your upper right leg. You may need to reposition your lower legs slightly with your hands.
Hold for several breaths.
Repeat on the other side.

Benefits Of Padamasana - Lotus Pose

Sitting in Padmasana will help to reduce excess fat in the abdomen, buttocks and thighs.
This posture strengthens the thighs and calves and provides elasticity to the hamstring muscles.
Padmasana develops the correct carriage of the body with perfect equilibrium since the spine has to be kept straight during the practise.
The important muscles, ligaments and tendons of the lower extremities are extended and flexed while sitting in Padmasana and relaxed when it is released.
This posture promotes a rich supply of blood to the organs in the pelvic and the abdomino-genital regions while the flow of blood to the lower extemities is limited.
Since more blood is made to circulate in the lumbar region of the spine and the abdomen, the spine and the abdominal organs are toned up.
It firms up the coccygeal and sacral regions of the spine and the sciatic nerve.
It also tones up the colon.
It limbers up stiff knees and ankles and improves the flexibility of the hip-joints. It relieves arthritic pain in these areas.
Minor spinal deformities are set right.
The erect spine prevents the compression of the abdominal viscera while sitting in this posture.

Caution With Padmasana - Lotus Pose

This is an advanced yoga posture and is not meant to be practiced without consulting a yoga instructor. If you are learning from home, practice the half lotus position. The lotus yoga position is not for those suffering from ankle or knee injuries.

Padmasana - Lotus Pose Video

Yoga Strategies to Help Cram For Exams

2009-09-04T10:00:00.004+05:30

By Marilyn Reid

A feeling of anxiousness or anxiety prior to taking an examination is normal. In fact, some experts believe it is healthy as it serves as an effective stimuli that prompts one to come up with a preparation strategy for an upcoming examination.

But some people are not good with handling their nervousness and anxiety such that it affects their performance in the exam. This is most especially true for those who are cramming for their exam. This makes them repulsive to any preparation method as they are unable to clear their mind.

Allow Body Movement

When an individual feels tensed about the idea of taking an examination that s/he isn't fully prepared for, the tension is manifested throughout the entire body. Although you have short preparations to ensure that you perform well on your exam, that feeling of nervous tension often reacts on you mentally making you incapable of thinking logically.

Hence, a trick of releasing body tension and nervousness would be really helpful in remaining calm prior to taking your exam. Allowing as much body movement as possible is really helpful. You can do simple exercises such as walking, jogging, or stretching. This will effectively calm your nerves and release any tension that is building up. Doing these body movement enhancement exercises are also quite helpful in waking up your nerves and senses.

Reducing Anxiety and Stress

Stress and anxiety are two of the worst mental and physical health enemies. When people suffer from stress or anxiety, you lose synchronization and focus. This is a deadly combination when you are about to take an examination. The negative emotions or thoughts that you might be having could prevent you from thinking clearly. As a result, you have difficulty remembering all that you have reviewed for the exam and put you at risk for low performance.

Performing Rhythmic Breathing

Rhythmic breathing has been known to offer a wide range of benefits as a yoga practice. Among the physiological effects are increased oxygen supply and re-establishment of the body's natural rhythm.

Mentally though, rhythmic breathing offers benefits that would help those who are cramming for their exam. It helps bring about calmness of the mind, increase your level of self-confidence, and improve concentration ability. These are all mental abilities that would help improve your performance in an examination. Thus, retention of important information that you need to be able to respond to the exam questionnaires is a very useful benefit of practicing this particular yoga breathing technique.

Deep Breathing

Deep breathing in yoga has been known to effectively combat stress. As you know, preparing for an exam is such a stressful situation to be in. The level of stress also adds up when the actual time of the examination is drawing near and you have not done enough preparation to be confident on your exam performance.

Deep breathing comprises of full and cleansing breaths. This relaxation technique is very simple to perform and yet its effects on the body are very powerful. Here are the steps you can follow:

Find a comfortable sitting position. Make sure that your back is straight while you place on hand on your chest and the other resting on your stomach.
Use your nose for breathing in. Do this fully such that you can see your hand resting on your stomach rise. There should also be movement on your chest.
Use your mouth for exhalation. Do this in a sudden and forceful manner to empty out your lungs.
Repeat the same process all over again.

Progressive Muscle Relaxation

Here is another well known strategy used for stress relief due to its effectiveness. It involves two process that follows a systematic approach. The first step is involved with tensing specific muscle groups, while the second part helps in releasing that tension to provide relaxation. This is also a very good relaxation technique to use if you are suffering from muscular tension in specific areas of the body. It takes only a few minutes and would be very effective to perform a few minutes before starting your examination.

You must begin by trying to relax and make your entire body comfortable. You can start with slow and deep breathing to provide relaxation. Once you are ready, you can focus your attention on your right foot. Try to tense your muscles on your right foot by squeezing it and holding this position for at least 10 seconds. After that, relax your right foot and bask in the feeling of relaxing your foot.

Use the same method on your left foot this time. The same sequence of creating and releasing tension should be done. Follow this pattern by slowly working your way upwards in your body.

Mindfulness Meditation

Mindfulness meditation must not be confused with meditation. The former is more effective if you want to use this method for stress relief or reducing anxiety caused by cramming for an exam. The idea of mindfulness is basically enabling you to get rid of any negative form of thought and becoming more engaged with the present moment. This quality allows you to focus on the task at hand, which in this case is the exam, and increase ability to concentrate.

Although deeper than regular meditation, it does not equal zoning out though. There is still that certain level of awareness of your physical environment but attaining a more specific focus. This will be able you to be more guided in your mental activities.

Guided Visualization

Lack of focus and unorganized thoughts are very characteristic among individuals who are anxious or cramming for an exam. This is crucial as you could basically forget all the information you have patiently reviewed on previously.

To follow this relaxation technique, you must imagine a serene and tranquil scene. Your goal must be to find peace and release any form of tension, whether mental or physical. It could be somewhere tropical or your favorite place as a child, but it has to have a calming effect on you. Do this with your eyes closed and allow yourself to drift away into the scene. Take note of all sensory impulses too for a more effective stress relief.

Tai Chi

Tai Chi is one particular yoga style that you can practice to provide more physical and mental harmony that would help your exam preparation. It comprises of a series of slow and flowing movements. Some of the benefits of practicing Tai Chi includes relaxation of mind and body, revitalized energy, and increased concentration ability.

Tai Chi is a low impact yoga style that you can perform, which suits even those with minimum fitness level or any age level. Plus, the above mentioned benefits will truly help you cope with the tension of an upcoming examination.

Mayurasana - Peacock Pose

2009-09-03T10:00:00.002+05:30

Meaning of 'Mayura', a Sanskrit word, is 'Peacock'. While doing this asana, the of body looks like a ' Peacock'.

As it is one of the difficult type of asanas, you should have prior knowledge about other easy asanas. You can sit in Vajrasana and start doing Mayurasana.

Procedure For Doing Mayurasana - Peacock Pose

Kneel on your mat and keeping the feet together separate the knees. Lean forward and place the palms flat with the fingers pointed towards the body. Your elbows should be against your abdomen. Lean forward more so your chest is on your upper arms.
Place the forehead on the mat and straighten the legs, one leg at a time. Keep the legs together. Shift your weight forward so the legs lift up automatically. Then lift your head up.
Now your whole body is balanced on your hands. Try to hold the pose for a short while and also try to lift the legs up even more.
Slowly lower yourself down with control. Take a few deep breaths and bring your breathing back to normal.

Benefits Of Doing Mayurasana - Peacock Pose

The Mayrasana (Peacock Posture) provides exercise to all of the parts of the body.
It helps in toning up of some of the internal organs like liver, kidney and pancreas
Those who have stomach disorder would be benefitted by doing this asana.
Mayurasan keeps the whole body in balanced and concentrated position.

Mayurasana - Peacock Pose Video

Best Yoga Mat - Choose The Yoga Mat That Would Suit You

2009-09-02T10:18:00.002+05:30

The best yoga mat for you will depend on what types of yoga you practise. Different types of yoga have different requirements and this is reflected in the type of mat to use.

The Best Yoga Mat For Hatha Yoga

Hatha yoga practitioners generally prefer using sticky yoga mats. The sticky mats will help with the more difficult postures and forms, giving you traction to the mat.

Sticky yoga mats are available in many different patterns and colors. As these are fairly standard mats, you can find them in most yoga studios, sporting goods store or various stores online - from normal online stores to auction sites like Ebay. However, don't always buy the cheapest one you can find - remember, you get what you paid for.

The Best Yoga Mat For Ashtanga Yoga

Ashtanga yoga (sometimes called power yoga) is a vigorous form of yoga, so you will want to buy a mat with good padding and durability, much more than the mats for Hatha yoga. If you are a serious practitioner, then you might want to spend a bit of extra money and get one of the best yoga mats, like the Manduka black yoga mat.

If you don't want to pay extra, look for a standard yoga mat with a thickness of at least 4mm. Some Ashtanga yoga practitioners prefer to use a rug instead of a mat, as the rug absorbs perspiration better than the mat. This is quite important for a more active type of yoga, as it will reduce the chances of you slipping.

The Best Yoga Mat For Senior Citizens

Generally senior citizens prefer thicker yoga mats to help cushion their joints or spine and prevent injury. This is especially important if you have joint problems. A good thickness will be 6mm or above, which are widely available at sporting goods stores and online.

The Best Yoga Mat For Children

Luckily mats for children will not break the bank, as they can use regular sticky yoga mats. However, most children will want a mat with a certain motif on it. These more colorful yoga mats are a little more expensive, but will certainly get children more excited about yoga.

There are various stores selling yoga mats with children themes on them, but your best bet is to search online for the motif your child wants.

The Best Yoga Mat For Environmentalists

Normal yoga mats use polyvinyl chloride (PVC) in the mats, which has been linked to different types of cancer and also cannot be recycled. Therefore worn out mats need to go to a landfill, where it will take years to break down.

If you are worried about polyvinyl chloride (PVC) in your mat, there are various other more environmentally friendly options. You can, for instance, go for an eco-Yoga mat or an Earth Elements mat. There are a lot of natural fibre mats on the market, so all you need to do is choose one.

Knowing The Yoga Exercise Ball

2009-08-29T10:00:00.000+05:30

By Albert Lee

Where did the Yoga exercise ball originate?

The exercise ball, or usually considered as the stability ball have been all around since 1963. It originated in the European region of Italy. When the American Physical Therapists first laid their eyes on the stability ball being used, they were within the Swiss units of physical therapy. Thus, these stability balls were considered as "Swiss Balls." Nevertheless, all the Swiss balls during that period were made exclusively in Italy.

Still, without due regard to this fact, the Americans have nicknamed the stability ball as the Swiss Ball for several decades. The first exercise ball to be introduced and used in the Aura Wellness Center in the United States was produced by the Gymnic Balls located in Italy. Many other brands of stability ball have slowly gained recognition. However, many still appreciate the old Gymnic Ball brand.

Whatever brand they are though, many common references were made regarding these balls. They are usually called exercise balls, stability balls and balance balls. Physical therapy, Yoga, Pilates and other workout techniques use them to blend in with the routines. Health clubs and many professional and elite athletes practice with them in order to develop coordination.

Who can be benefited by using the Yoga exercise ball?

Beginners of Yoga classes are those who are primarily benefited by the usage of the Yoga exercise ball. They can use the Yoga exercise ball to stabilize themselves in many of the poses they would be required to perform.

The wheel posture or the Chakrasana is a pose that could not be held by everyone. However, with the use of the Yoga exercise ball and a handy wall, it is made possible for everyone to perform it. Beginning students of the Hatha Yoga can achieve the benefits endowed by the Chakrasana for several minutes with the use of the Yoga exercise ball.

The Chakrasana is one pose that can be a fantastic way to improve a person's daily posture by refining the spine's elasticity. This posture also helps in gently stretching out the kidneys, liver, pancreas and most especially, the heart.

However, Yoga students who have high blood pressure are not advisable to perform this posture, categorized as an exercise inversion. Further, students with problems in their backs and spinal columns must obtain permission from their doctors and be under a proficient Yoga teacher's guidance in order to perform this posture.

How To Do Yoga Exercises For Maximum Relaxation

2009-08-28T10:00:00.001+05:30

When you've made your decision to begin with your yoga practice, it's crucial for you to find out the method to perform an asana correctly. Thus it's good for you to get a right teacher who'll steer} you in the correct style of doing these stances. Since yogic exercises entails the static & isometric contraction of the muscles, where the muscles are maintained in a situation of pressure without leading the next body region to stir; it's essential to note that the extension or contraction of the muscles isn't supposed to be performed rapidly or swiftly. You should attempt to achieve the finishing posture as unhurriedly as you can, so that there's a constant in the pressure of the muscles. For all times achieve the finishing pose leisurely through the midway stances. Get to know well all these stances leisurely 1 by 1.

The movement of each body part must be performed under total control of the muscles exercised. This is achieved only after carrying it out for a certain span of time. There shouldn't be any twitching or aggressive actions. Every step should be implemented without any problem, slickly & elegantly. Initially, when you start to learn the yoga, there's an inclination to use muscles not connected with the particular movement. However over a span of time with due performance, you can do away with the needless muscular action. As you advance, you will get practiced to use only the particular muscles for contraction or extension while the other muscles are kept tension free.

Avoid speeding up into the finishing position of any pose, except if you've systematically mastered the midway movements. For all times ensue as much as you can without any difficulty & maintain this posture for a certain period. This'll educate the necessary muscles in a few days & thus you can get ease & style. Take care not to overburden any muscles. Do not refrain or limit your inhalation. If you're unwell or missing from your practice for a long time, start slowly & arrive at the preceding level only after some period. At the closing stages of the sitting, you must experience bright & tension free. You should experience the weightlessness & elation at the finish of each sitting.

You can change the timing of diverse methods as per to your potential & there should be no exhaustion or strain.

Abiding by all these practices will make certain you achieve a right yoga sitting.

Yoga Can Help Fight Depression

2009-08-27T10:00:00.001+05:30

By Scott Meyers

There are a variety of relaxation techniques that are recommended for those who suffer from depression. They may not be a cure, but they should help to relax a person, depending on the type of exercises.

Exercise can help to relax a person and so potentially lessen stress, which can then lessen the feeling of depression. Some people like to do meditative exercises because they appear to help some feel more in control of their lives. Meditation helps depressives feel more like they are not being left behind by the world.

Some of the best of these meditative practices are yoga exercises. Yoga teachers will tell you that meditation highly benefits a person's nervous system, while at the same time benefiting your circulation and energizing the body and mind. It is this energy that gives the depressive the feeling that they are finally able to manage the demands in their lives, especially those things that they feel get the better of them all too often.

It is recommended that someone suffering depression spend up to twenty minutes twice a day meditating and at least the same amount of time doing the exercises. The extra energy generated may be the first feeling to get up and go the depressive has had in a long time.

The expectation is that meditation will help to calm and heal the depressive and so allow for the depressed mood to diminish or disappear. If a regular routine of exercise can improve the life of the depressive even to a small degree then perhaps hand in hand with some natural supplement this may be a route worth examining closer.

Like the ancient art of acupuncture and its history with the Chinese, yoga stems from Hindu beliefs that began over five thousand years ago. It is a philosophy that aims to bring the person together within themselves into peace and happiness both on a physical and emotional level.

These ancient forms of repairing yourself seem to be things that in recent years are getting a more serious appraisal from researchers and health care providers. The breathing exercises are said to be some of the best for those suffering from depression, as they are both calming and energizing. The feeling among those who use these techniques is that the breathing exercises cause the body to take in the oxygen better and to get rid of the carbon monoxide more completely. They believe that this improves the brain's activities including the releasing of natural feel good chemicals. These include oxytocin and endorphins.

Kundalini Yoga

2009-08-26T10:07:00.001+05:30

Kundalini Yoga is a form of Yoga in which breathing, meditation and chanting are combined with 'asanas', or yoga postures. Kundalini postures use continuous movement to allow the life force to circulate freely in the body to energize the chakras. The aim is 'mastery of self' through releasing body tension, silencing mental chatter and releasing energy. Here is how to practice some basic Kundalini postures. These postures should be combined with Kundalini breathing and chanting.

Procedure For Doing Kundalini Yoga

Sit down on the floor and cross your ankles. Press your lower spine forward to keep the back straight. This is the 'easy pose', or 'Sukasana'. From this pose, move on to each other pose in this series.
Move your legs so that your right heel is under your perineum with the sole against your left thigh. Bring your left foot on top of your right foot with the heel touching your pelvis. Tuck your toes between your right calf and thigh. Touch your knees to the ground. This is the 'perfect pose', or 'Siddhasana'.
Lift your left foot and place it on top of your right thigh. Place your right foot on your left thigh close to your body. This posture helps in enhancing deep meditation, and is known as the lotus pose.
Un-tuck your legs and swiftly roll onto your knees, placing your heels under your bottom with the tops of your feet touching the ground. This is the 'rock pose', or 'Vajrasana'.
Bring your feet out from underneath you and move them hip width apart. Sit on the ground between your feet. This is the 'hero pose'.

Benefits Of Kundalini Yoga

Kundalini Yoga improves flexibility, nerve strength and glandular balance. The physical flexibility gained through the practice of Kundalini Yoga means little, however, if not accompanied by mental flexibility and a transformational attitude.

The practice of Kundalini Yoga almost always leads to a heightening of your spiritual awareness. The real proof that a person has raised his or her Kundalini manifests in less stress, improved mental clarity and increased self-confidence.

Kundalini Yoga Video

Yoga - Weight Loss Made Easy With Yoga Stretches

2009-08-25T09:35:00.002+05:30

By Julia Denham

Are you tired of weight loss programs which just don't work? It's time for a change: try something different. Yoga can help you to lose weight because it helps you to change your lifestyle. Forget about dieting, just do some simple yoga stretches every day.

1. Find a Beginner's Yoga Class

You don't have to be an expert yogi to lose weight with yoga. You can be a complete beginner. What matters is that yoga will change you, and the weight will vanish over time. It's not a process you can force, you simply allow it to happen.

Start the process by finding a beginners yoga class in your area, and make a commitment to go to class at least once a week.

2. Spend Ten Minutes Morning and Evening on Your Favorite Poses

In yoga there around 10 primary poses with endless variations. Pick your favorite two poses, and do them morning and evening. This should take you around 10 minutes.

For example, let's say you picked downward dog and the cobra as the poses you'll practice outside class this week. Start your 10 minute session in mountain pose, paying particular attention to your alignment, and relaxing as you stand in the pose. Then do cobra pose. Perform the pose four times. Completely relax between each pose.

Complete your session by performing downward dog pose, increasing the length of time you spend in the pose gradually, until you're spending around 90 seconds in the pose.

3. Allow Yourself to Lose Weight: Forget Dieting

You gained weight gradually. You didn't have to think about gaining weight, it just happened, because of the habits you created. Changing habits is very difficult, especially if you try to impose change from the outside. Yoga helps you to change from the inside.

Within a few days of starting your yoga exercises, you'll find that you no longer crave fast food. However, buying fast food is a habit. You may still find yourself buying fast food even though your craving for it is gone. Don't try to force yourself to stop. One day you would just drive right past your favorite fast food eatery. You won't have to think about it.

Is it really that simple? Can you really lose weight with just a few yoga stretches each day? Yes, you can. The key is to enjoy your yoga, and to forget about dieting. Weight loss will happen, and more quickly than you can imagine.

Warrior II - Virabhadrasana II Yoga Pose

2009-08-24T10:01:00.001+05:30

Procedure For Doing Warrior II or Virabhadrasana II Yoga Pose

Stand with legs twice shoulder width apart in a comfortable straddle.
Rotate your body to the side at the waist so that you are facing one of your legs. Point the foot of the leg you are facing forward in the direction you are looking. Adjust the back foot to point diagonally between your side and front.
Adjust the back foot, bringing it close enough to you that your hips are aligned forward.
Bend your front knee so that the knee is directly above the ankle.
Rotate your body at the waist so that you are facing to the side.
Reach both of your arms out, away from your body, and hold them parallel to the floor. Turn your palms downward and keep your arms straight.
Keep your torso upright and perpendicular to the floor. Breathe deeply while maintaining this position.
Look forward in the same direction your torso is oriented, or rotate your head to one side. Keep your head pointing in any one direction while you hold the position.
Come out of the pose by rotating the body and stepping forward with the back leg.

Benefits of Warrior II Yoga Pose

Warrior II strengthens the legs, opens the hips and chest . Warrior II develops concentration, balance and groundedness. This pose improves circulation and respiration and energizes the entire body.

Warrior II - Virabhadrasana II Yoga Pose Video

Yoga Postures For Kids

2009-08-23T10:49:00.001+05:30

By Sharon Mirin

Kids get stressed just like adults do because they are placed in demanding situations where they feel they must excel. School, athletic programs, and daily tasks will tend to stress many kids to the breaking point. All of these expectations that are placed on them afford them little opportunity to relax. Yoga Postures For Kids helps children in many areas of their life, and sometimes transports them into a whole other self.

When kids begin taking yoga classes, they are guided by instructors who want them to become in tune with their mind, body and spirit. Yoga can be likened to the phrase, “thinking outside of the box.” Through the different yoga postures for kids, children can change their behavior by going to another place, and becoming a animal, bird, or mental time traveler, if only for a short time.

Many yoga postures for kids are taught in postures, vinyasas, or yoga flows. The postures have clever names such as bridge, cobra, mountain, and cat and dog. A vinyasas is a sequence of postures, and yoga flows are vinoyasas that continuously flow form one to another. Yogoa postures for kids are not speed events and are not meant to be done to the point where any type of pain is caused.

All of the yoga postures for kids serves a direct purpose and will benefit one or more body areas. One of the yoga postures for kids is the Sukhasana, which is a starting position that helps children focus on the breathing techniques, and it will help kids strengthen their lower back and loosen up the groin and hip areas of the body.

Two yoga postures for kids are done together, because one flows into the other. The Dog and Cat yoga postures for kids will help to increase the flexibility of the spine. The basic movement of the Dog places the child in a knee and hand crawling position, and the Cat movement is the reversal of the Dog movement. These postures require tiling of the pelvis and bending the spinal column.

One of the exciting yoga postures for kids is the Mountain, which is a three phase movement that improves posture, self-awareness and balance. This yoga postures for kids is deceptive, and kids think it will be so easy. The Mountain is done in a seemingly simple standing movement that requires a lot of movement and breathing exercises to be performed at one time.

The Uttanasana II is a forward bend or extension movement of yoga postures for kids that stretches the legs and spine, and provides rest to the heart and neck. The Uttanasana II also relaxes the mind of the child, as well as the body. Sports enthusiasts might refer to this movement as the standard, touch your toes routine.

The Trikonasana, or Triangle is one of the yoga postures for kids that will have kids moving in constant motion. The Triangle stretches the spine, opens the child’s torso, and help them improve their balance and concentration. Sports enthusiasts might refer to this yoga posture as the typical and laborious, windmill exercise.

The Warrior Ii, or Virabhadrasana II, is one of the yogo postures for kids that will strengthen a child’s arm and legs, and improve balance too. This posture helps to build confidence and improve a child’s concentration. Sports enthusiasts might refer to this yoga posture as the lunge exercise.

Dhanurasana Yoga or Bow Pose

2009-08-21T10:00:00.001+05:30

Procedure For Doing Dhanurasana or Bow Pose

Fold both the legs one by one and catch hold of the respective ankles with the hands, keeping the forehead on floor.

Slowly lift & contract the shoulders back.

Lift your head up, knee & thigh off the floor, heels away from the hips & toes pointing up.

Open up the body to the maximum you can.

Look up all the time.

To release the pose, bring the knees and thighs together, heels close to the hip, forehead down to the floor.

Bring the ankles together one by one.

Finally, release the ankles one by one & stretch the legs straight down.

The same pose can be transformed into Rocking Bow by pushing the body up and down on the abdomen and into to Rolling Bow by rolling from side to side without keeping the knees and thighs on the floor looking up, turning your head towards the leg up in air.

Beginners or people with comparatively less flexible bodies can perform the variation called Ardha Dhanur Asana.

Stretch both the arms forward.

Fold only one leg, catching hold of the ankle with the same or the opposite hand.

Slowly lift the whole body off the floor.

Balance on navel and open up the folded leg.

Keep heels away from the hips.

To relax the pose, release the grip of the ankle.

Keep the knee & thigh on the floor.

Relax for a while after performing this Asana.

Benefits Of Dhanurasana Yoga or Bow Pose

Persons suffering from heart diseases, high blood pressure, hernia, stomach and bowel ulcers and slipped disc should avoid this asana. This asana strengthens the abdomen, especially around the navel, and the chest muscles. It improves the flexibility of the arms, shoulders, thighs, legs, lower back and abdomen. The spine also becomes healthy and strong. It is good for relieving flatulence, constipation and menstrual irregularities. It also prevents sterility.

Dhanurasana Yoga or Bow Pose Video

How to Choose the Right Yoga Class

2009-08-20T10:00:00.000+05:30

By Sydney Garrison

People of all ages are realizing that yoga can be beneficial to their lives. Whether you are looking to practice yoga as a primary fitness activity, or you are looking at it to improve your performance in other sports, there is something for everyone. Yoga is a great way to lose weight, stay toned and limber, and relax your body and mind with regular meditation. It is also however, a great way for participants in other sports such as football or wrestling to become more flexible, improve their coordination and balance, and their overall performance. When you are thinking about beginning a yoga practice, there are a few things to consider.

Beginning practitioners should join a class. While you can learn from a DVD in the comfort of your own home, you will be better off learning from a qualified instructor. Getting into yoga positions can be challenging, doing them incorrectly can actually be dangerous. To minimize your risk of injury, you should learn how to properly move into positions and hold them. There are classes for all levels of practitioner and for specific ailments as well. In addition to being excellent for your overall health, certain poses can assist your body in healing from some diseases or conditions. It can ameliorate symptoms for problems such as IBS, Depression, back pain, etc. Finding the right class will get you on the road to feeling better.

When you look for a class, keep a few things in mind. The first is what level you are at. People new to yoga should start with a beginner class. There are different types of yoga as well. Kripalu yoga is good for beginners and those not yet at an advanced level, where as Ashtanga yoga is better for those who have been practicing for awhile and are looking for a challenge. Classes within a school will also vary so once you find a studio you are comfortable with, try a few different classes and instructors to see where you click.

If you have decided to go the class route, there are a few places that you can go for advisement. The best obviously is if you have a friend or coworker who is involved in yoga. They may be able to share their experiences with you and suggest a studio and instructor with whom you would be happy. There are private schools that specialize on yoga, though there are also generally yoga classes at leisure centers, gyms and colleges. Look around and do some investigating to see where you would be most comfortable. The internet is a great resource, as is Yoga Magazine which generally has a section once a year or so, listing different schools throughout the country.

Yoga is such a great activity, get started today!

A Downward Dog Yoga Pose - Adho Mukha Svanasana

2009-08-12T10:00:00.003+05:30

By H. Sulanti

The Dog pose or the Adho mukha Svanasana, when performed looks very much like a dog whose forelimbs and head are in a rested position while the hind limbs are pointed upwards. In Sanskrit "Svana" means dog, "adho" means downward and "mukha" means face, hence the name Downward facing dog pose.

Step by Step

The hands should be placed directly beneath the shoulders on the floor and the knees directly beneath the hips. The fingers should be spread out with the middle finger pointing straight ahead. One should make sure that the back is horizontal and straight.

One should take care not to drop the shoulders during this asana position. Create a flow of energy through each of the arms to the respective shoulders to maintain the position. Repeat this several times to get a proper feel of the position. Once you are ready to start, inhale deeply. Breathe out along with turning the hips into a cat tilt. This should be done gently by pulling the abdominal muscles towards the spine. Gently contract the buttocks and tuck the tail bone inwards. Press the floor with the hands and also lift the back upwards towards the roof by rounding the spine upwards.

Move the head inwards. If possible place the crown of the head on the floor. If you are not able to place the crown on the floor, then leave the head hanging inwards. Gaze should be fixed between the knees.

The next step is the straightening of the elbows and the extending of the back. The legs should be straight if you are able, that is the knees are without any bend. Take a deep breath while turning your hip into a Dog tilt. Slowly, release the grip of the hips and reverse the dog tilt. The spine should be curved to resemble a smoothly arched backend. Then reverse so that your body resembles an unside down V. Now Hold in the upside down V position. At first this will be difficult but after long practice this upside down V will turn into a resting postion.

Benefits

The Dog Pose or the Adho Mukha Svanasana is a wonderful yoga pose which provides tranquillity while grounding and rejuvenating ones whole being. It relieves one of minor back aches, strengthens most of the parts of the body. This Asana pose stretches the entire back side of the body, hence strengthening the arms, shoulders, hips, hamstrings, calves as well as Achilles tendon. It also opens up the chest and improves the functioning of the respiratory system. This pose alleviate fatigue and stress. The lengthening of the spine in this pose rejuvenates each and every disc of the spine. The position also improves the blood circulation to the brain.

Yoga For Women - How to Boost Your Energy at Home Using Five Easy Hatha Yoga Exercises

2009-08-11T10:00:00.003+05:30

By Ntathu Allen

Are you a busy women and tired of being tired? Would you like to have more energy, fun and vitality? Have you thought of practising yoga, but feel you don't have the time or energy to go to a yoga class?

Working full time and raising a family requires a lot of positive energy. To maintain your energy it is essential you engage regularly in activities which nourish and nurture your soul; failure to do so leaves you feeling ratty and snapping at your children, always being late or feeling rushed to fit everything into your busy schedule..

As a working mother myself, with three teenage daughters, I know how challenging and weary life can be.

Yoga for woman is the ideal form of exercise to help you relax and nurture your soul.

The following five easy hatha yoga exercises offer you a simple and easy yoga practice you can do at home, in your own time. Regular practice will help you to stay active, relax and energised.

As with all forms of physical activity, especially if you have a medical condition or haven't exercised for a while, please consult your GP prior to exercising. Remember also to listen and respect your body. Always exercise within your own safety limits.

1. Downward- Facing Dog Pose (Adho Mukha Svanasana)

a) Begin on your hands and knees on All Fours.
b) Spread your fingers wide and press your hands firmly into the mat. Press your heels and feet downwards as you straighten your legs, lift your hips and tailbone to the sky. Lengthen your spine. So your body represents a V-shape. Let your head hang down and relax your jaw.
c) Stay in this position for three- five rounds of deep yogic breathes then slowly come out of the pose.

2. Bhujangasana (Cobra Pose)

a) Lie on your belly with your hands flat on the floor, under your shoulders and legs straight out behind you close together. Press your feet and toes firmly down into the floor. Have your forehead resting on the mat. Breathe in and slowly raise your forehead, nose and chest up from the floor, keeping your hands down on the floor and press your hips on the floor.
b) Hold this pose for 3-5 rounds deep breaths, then slowly exhale and come slowly down.

3) Extended Child Pose

a) Start in a kneeling position, sitting back on your heels. If this feels uncomfortable, lace a folded blanket or pillow between your buttocks and your heels.
b) Breathe out and slowly lower your body forward until your head touches the floor. If your legs or back are stiff and you find it difficult to place your head on the floor without your hips coming up, make a fist with your hands, place them one on to of each other and rest your forehead on the top fist. If your stomach feels uncomfortable or gets in the way, just spread your feet apart.
c) Keep your buttocks on your heels. Stretch your arms out in front of you.
d) Each time you breathe out let your chest go closer to your knees. Keep your shoulders relaxed and take your arms back so your hands are close to your feet.
e) Stay in this position for 10 - 15 rounds of deep breathing.
f) Gently breathe out, slowly kneel up again and be aware of how you feel. Stay still for a few more moments before you get up from this position.

4) Wide Leg Forward Bend/Hands Behind Back

a)Stand with your legs and feet hip distance apart. Interlace your fingers behind your back. Gently bend forward. Stretch your hands and arms up and back. Gently breathe into the stretch. Slowly release your arms and come back to an upright position. Repeat 3 - 5 times.

5) Savasana (Corpse/Relaxation Pose)

Lie on the floor or yoga mat on your back, feet spread about 18" apart and hands about 6" from the sides of your body with palms up. Take a few moments to make sure you feel comfortable and relaxed in this position, make sure your body is symmetrical. Let your thighs, knees and toes relax and turn outwards. Close your eyes and breathe deeply, in and out through your nose. Remain in this position for 5-15 minutes. Gently open your eyes and roll over to your side before coming to a seated position.

As a busy working woman, regular yoga practice will help you to stay active, relax and energised through out your day. Let me know how you get on, I would be delighted to suggest further yoga postures you could do at home to help you relief stress and boost your energy.

Power Yoga - The Popular Power Workout

2009-08-07T10:03:00.003+05:30

By Chris Ramos and Lucas Rockwood

Power Yoga is derived from the Ashtanga, an old form of yoga from India. As the name implies, Power Yoga offers a total body workout while also fostering mental balance. Its vigorous, fitness-based exercises can be physically demanding, but it is also this attribute that has made it more accessible to many practitioners in the West who also saw yoga as a form of calisthenics.

What is the Ashtanga?

The historic origins of the Ashtanga are somewhat hazy. What survive today are compilations of ancient Hindu texts that describe the philosophy and procedures of the practice. These texts, and the early teachers who used them, have had a significant role in shaping the more modern types of yoga currently in practice.

It is a known fact that many Ashtanga exercises have been incorporated into the training of wrestlers and gymnasts in different countries-in both the East and West. It wasn't so different during the early times. The Ashtanga was found to be highly suitable for the young because they were fit and energetic. The hyperactivity of mind and body was directed towards the attainment of inner strength and calm.

The Advent

Power Yoga emerged into Western consciousness through Beryl Bender Birch's book, "Power Yoga: The Practice." Birch is generally accredited for coining the term. Also associated with the introduction of Power Yoga are the names Bryan Kest and Baron Baptiste. Not surprisingly, Birch and Kest had the same Ashtanga master. Baptiste, on the other hand, developed a distinct method of his own.

These pioneers gained a large and immediate following because they opened up new, exciting possibilities. People were quick to notice. Power Yoga was unlike the gentle motions and placid contemplation which was what most Westerners thought of yoga. It was more intense and physical, and felt just like working out at the gym. In a sense, Power Yoga helped tear down cultural barriers.

Not for Everybody

Many benefits can be drawn from Power Yoga. It boosts your strength and stamina and tones your body properly. It's a great way for getting rid of toxins-you will sweat when you do this type of yoga. And it's perfect for stress-release.

Due to its rigorous executions, however, Power Yoga requires a certain level of fitness before a practitioner can fully experience the rewards. This is why it is ideal for athletes. Another thing to remember is that it's not all physical exertion. You have to work on your breathing and concentration, too, to carry out the poses correctly.

Truth is your body can get sore at first. You're going to have to contort every limb and stretch every muscle. But if you've been exercising regularly and don't tire easily, you should be qualified to start now and able to keep up with the rest of the class.

Yoga At Office

2009-08-06T10:11:00.000+05:30

Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause headaches, as well as back, neck and shoulder pain. If left unattended, it could also impact your ability to function effectively at work and your overall quality of life. Simple techniques such as Office Yoga may help alleviate the pain and other symptoms by releasing tension and increasing muscle strength and flexibility.

Work is a necessity in our lives. It is better to make the best of the responsibility imposed upon us. Most of us are locked up for hours inside the office or are hooked to computers in our cubicles. Hence, physical ailments, stiffness of various muscles in the body and mental fatigue gradually make their existence, transforming our lives into a complete hell.

Doctors and psychologists have opined together that working out simple yoga postures in the office is not only effective in terms of physical exercises but also enlivens the spirit and mind of the tired employee. Simple techniques may help alleviate the pain and other symptoms by releasing tension and increasing muscle strength and flexibility. They can be performed right on the office chair, any time, any day. Take a few minutes for yourself and incorporate some Yoga into your daily routine. Here are some simple Yoga techniques for:

Right Posture

Stress

Neck

Shoulder

Eyes

Right Posture

Neutral sitting or standing should most essentially be practiced. Often we fail to place ourselves in the correct posture whether standing or sitting and soon the problem begins. However, this simple exercise will help you to keep the position of your spine in order.

Place your feet hip-distance apart and bend forward.
Then look down at your feet. Your feet should be parallel (||).
If you are sitting, keep check that your hips and your knees are in right angles.
Sit straight and tall at the edge of your chair.

The Warrior Pose is recommended for relaxation of the upper body. Here are the steps:

Raise your arms to the sides with fingers pointed out.
Take a big step with the left foot turned out and knees bent.
Your right leg should be straight and planted on the ground.
Keep breathing.
Keep your upper body in rest.
After few minutes, switch sides. Now, extend your right leg.

Breathing Techniques To De-stress:

Are you yawning heavily at the start of the day or in the post lunch session?
Your stress has increased so profusely that you are falling asleep in office?
Try this breathing technique, it will surely help you to release your stress and you will be fresh to start your work again.

Put your right thumb on your right nostril.
Deeply breathe in and out the air using your left nostril.
Similarly press your left nostril with your right index finger.
Inhale and exhale as much as air you can.
Practice this for 1 minute, if you have time, for it to be effective.

Neck Training:

While sitting on a chair or in front of the computer, your neck gets affected the most with terrible aching and severe cases, at times leading to spondylitis. Here is a simple way which can relieve you from the stress caused and prevent you from any kind of aching.

Keep your hands on your waist and slowly lower your chin so that your neck is relaxed.
Your entire body should be straight while you are doing this exercise.
Hold 2/3 breath with you neck lowered.
Gradually lift up your neck to its neutral position.
Then lower you right ear to your right shoulder and repeat the same for the left side.
Finally rotate your entire neck from its right to the central neutral position.
Keep 2-3 breaths for areas where you need a relaxation.
Repeat the same for the left side.

For Your Shoulders:

Shoulder problems often crop up when you sit in the same position for a long period of time. Here is an easy method to keep away your shoulder pains.

Stretch your hands on both sides up to your ears, while you inhale.
Drop them down to your sides in their normal position, while you exhale.
The process should be gradual and raising/dropping of hands should follow your breathing.

Eye Exercise

Your eyes are mirrors to your soul and the most divine gift. Therefore it becomes your duty to take utmost care of them. Overusing your eyes, improper light during work and stress can harm your eyes. Here are some simple ways to prevent any kind of damage to this precious gift.

Look forward and straight.
Gradually look up towards the ceiling keeping your head & neck in the neutral position and by sucking in the air.
Slowly drop your sight down on the floor while taking out the air and maintaining the position of the neck and head.
Practice this at least 5 times.
Then blink your eyes several times and close them to relax.
Do the same side wise.
Then gradually rotate your eyes in a clockwise manner.

Karma Yoga - Yoga In Action

2009-08-02T10:02:00.003+05:30

By Sally Janssen

Yoga is essentially a dynamic expression in the interpretation of the western mind. We are vitally concerned in any ideology which will promise more efficient living, more abundant health and more material improvements. And this no doubt attracts many students to follow Karma Yoga, the Yoga of Action.

Disciplining you life and achieving self-mastery through Yogic techniques will enable you to develop your life to become a fruitful accomplishment of all your inherent aspirations.

Everyone has abilities which would enable them to use for the benefit of others. Most people cover up their talents by a slothful attitude, or smother their secret longings for expression, under disappointment, frustration and procrastination. Practice of Yoga develops confidence in oneself and focuses what it is that you can give to the world - what it is that you and you alone can contribute. Then truly, your life is not wasted. Something will have issued forth from you, the world will be a happier, or healthier, or more enlightened place for some little effort you have put into your life. Everyone must have an unselfish longing to contribute to society, else the life span is concluded with a feeling of utter futility as if there was perhaps no purpose to your life other than your own personal experiencing of good and bad, knowledge and ignorance pain and pleasure.

Find out through personal searching what it is that you feel you could do to contribute to the welfare of others and once you have found an avenue to channel your energies, pour forth your enthusiasm in that direction. Only good can come of it. Seek to equip yourself with the necessary knowledge and techniques to enable the most creative and efficient utilization of your energies. The forces of evolution will be behind you, helping you to help humanity.

Achieve health through following the yoga diet and exercises, asanas, breathing and relaxation so you may become an example of right living habits. Develop confidence by self-searching and the discovery of your hidden abilities. Practise physical disciplines and body controls, deep breathing and positive mental attitudes. Cultivate your mind and concentration so that you may become an authority on your chosen studies. Clarify your psychological nature so there is no friction between the conscious and the subconscious mind.

Practise meditation so that you are aware of your link with God and understand the unity of life behind all apparent complexity. Find the simple key to your own happiness, and let the personality come to its happy flowering and achieve real peace. Let your conscience prevent you form doing wrong. Let your intuition guide you as to what to do. Maintain your equilibrium above all and balance your actions wisely. Do not be extreme in any attitude and maintain a healthy communication between your heart and your head! Let your feelings and thoughts blend into your own personal wisdom. Meditate to become aware of the truth and reality of your finest ideas.

Whatever you achieve in personal enlightenment you must put forth again into your daily life. Yoga practices are intensely practical in application once you have been guided to understand the self discipline which is the important requirement. Meditation should be completed by some action fulfilled so that in action we give forth that which we have received.

No action can be very helpful without some previous thought. Efficient actions come from meditation. Meditation is truly creative thinking - a state in which new ideas are born. Meditation then is the mother of perfect action, which to the karma Yogi is the goal. The Karma Yogi understands the basic law of action and reaction which is known as the law of karma and is expressed in the Christian teachings in the golden rule "Do unto others as you would have them do unto you." A kind action will inevitably result in a kind action to you. A cruel action demands that sometime you suffer the same. This is one of the true laws of life that functions in every day life, throughout every year. Many people say they believe this law but in fact do not act by it. Do not just believe it is a law, but know that it is, and test it in your own life. Make it a dynamic, living principle!

The student of Yoga tries to live by the spiritual laws and be guided by the inner voice of the soul. To practise Yoga one must abide by the finest principles and standards you possess. Your life should be well disciplined, creative and unselfish, beautiful, peaceful and loving. You must practice the physical exercises and disciplines each morning, or evening to bring order into each day. Never let a day go by at the mercy of your passing mood.

Determine to eradicate your bad habits one by one.
Build your body structure strongly through deliberate exercise.
Employ breathing techniques at all occasions possible.
Learn to understand your link with God is through your breath.
Develop and control the senses so that you feel alive and know that the senses are powers for you to control, not let them control you.
Gain control over your mental activity and learn to calm the mind.
Become a leader, one to whom other s look for strength and guidance.
Have courage to stand for Beauty, Love and Truth when all outer vales falter.
Stand firm upon the knowledge that there is a way of living which is right, that we must obey the law of Life which is that of our spiritual Father, and that all efforts will result in your spiritual development and be apparent at some future time.
Have patience to suffer your trials and know that they are your due whereby you learn some necessary lesson.
Be grateful for your good fortune and know they too are deserved by past deeds of goodness.
Take refuge in nature's law and the Law of Karma.

Technique of Kriya Yoga

2009-08-01T10:00:00.001+05:30

Kriya Yoga is effective as it works directly on the life force deep in our spines and helps to attain the spiritual growth. All Yoga techniques work with this vital energy, often indirectly. The yoga postures help to open up the spinal channels and balance the energy in the spine. The breathing exercises or Pranayama aids to awaken the energy.

The Kriya Yoga technique is more direct than other Yoga techniques. The practitioner of Kriya Yoga Technique can control the life force by mentally drawing the energy up and down the spine. According to Paramhansa Yogananda one Kriya takes about half minute is equivalent to one year of natural spiritual growth.

Yogananda describes the technique of Kriya Yoga in his 'Autobiography of a Yogi' as "The Kriya Yogi mentally directs his life energy to revolve, upward and downward, around the six spinal centers.... One-half minute of revolution of energy around the sensitive spinal cord of man effects subtle progress in his evolution; that half-minute of Kriya equals one year of natural spiritual unfoldment."

The Kriya yoga Technique is taught through initiation. It needs the guidance of a guru or teacher as Yogananda said in his autobiography "Because of certain ancient yogic injunctions, I cannot give a full explanation of Kriya Yoga in the pages of a book intended for the general public. The actual technique must be learned from a Kriyaban or Kriya Yogi; here a broad reference must suffice."

Yogananda states that the Kriya Yoga Technique brings the practitioner to the source of inspiration and clears the brain and stimulates it, enhances knowledge and strengthens medulla and open the spiritual eye. The Kriya Yoga technique greatly magnetizes the body. By this method the blood becomes oxygenated that the breath rate becomes slower and slower. Thus student of Kriya Yoga lives more by the word of God or Cosmic energy. When the current is sent through and around the spine the brain can percept the feeling of God. These things can occur through the control of prana exercises of Kriya Yoga Technique, which are not ordinary breathing exercises. A huge number of students have practiced the techniques of Kriya Yoga with the greatest benefit to their spiritual and moral growth.

Source: IndiaNetZone

Hatha yoga practice and fear of falling in older adults

2009-07-31T09:30:00.000+05:30

By Dr. Rubens D.

Indiana University researchers found promising results in an exploratory study involving yoga practice by older adults who expressed a fear of falling. After a 12-week, twice weekly hatha yoga class, taught by a professional yoga therapist, study participants reported a reduced fear of falling, increased lower body flexibility and a reduction in their leisure constraints.

Fear of falling is an important public health concern because it can cause older adults -- even those who have not fallen -- to limit their social and physical activity. This effort to avoid falls can create a harmful cycle that can diminish health and quality of life.

"Our study found that yoga was a feasible intervention with older adults and that they perceived great benefit from it," said Marieke Van Puymbroeck, assistant professor in the Department of Recreation, Park and Tourism Studies in IU's School of Health, Physical Education and Recreation.

Van Puymbroeck discussed some of her findings this month at the International Association of Yoga Therapists' Symposium for Yoga Therapy and Research in Los Angeles and will discuss her findings further at conferences hosted by the American Geriatrics Society and the American Therapeutic Recreation Association. More about the study:

The study involved 14 men and women with an average age of 78. Five participants had fallen previously.
Van Puymbroeck said the 90 percent weekly attendance rate was notable, as was the 6 percent dropout rate, which she said was much lower than most physical activity and yoga studies. The participants took a class in hatha yoga, which is a gentle form of yoga that easily can be adapted for individual needs and can be performed from a seated position. The twice weekly classes each lasted 60 minutes.
After the 12-week class, participants reported a 6 percent reduction in their fear of falling, a 34 percent increase in lower body flexibility, and a statistically significant reduction in leisure constraints.
Van Puymbroeck said participants reported "tremendous benefits," with emerging themes that included the ability to generalize principals of posture to other situations, increased range of motion, increased flexibility and improved balance.

Co-investigators include David Koceja, Department of Kinesiology in IU Bloomington's School of HPER; and Arlene Schmid, Department of Occupational Therapy and Department of Veterans Affairs, Indiana University-Purdue University Indianapolis.

Bikram Yoga - Achieving a Fit and Healthy Body

2009-07-30T10:00:00.000+05:30

By Jessica Praman and Lucas Rockwood

You can try to do the Bikram Yoga or Hot Yoga, and it will definitely make your body in perfect shape. This exercise is not only limited for your body, but will aid you to have a positive outlook in life as well.

Bikram Yoga or some call it Hot Yoga, is an intense kind of Yoga. This is performed in a hot ventilated room, maybe around 95-100 degrees. Performing this exercise will make you sweat hard. Once you perspire, all toxins of your body will be washed out. Heat will also make your body more flexible, so it will be easier for you to do the different body postures. Bikram Yoga does a lot of benefits to those who engage in this activity.

Yoga, especially Bikram, has been known to be very effective in losing weight. This is because of the natural benefits that it can give to your body. There is no need for taking additional tablets or pills for maintenance. You just have to do it regularly and you can keep your well-shaped body for a long time. Since this Hot Yoga will make you perspire more, then it is an ideal workout for burning more fats and calories. By doing this regularly, you will certainly get lighter and lighter each day.

Bikram Yoga helps your body system, such as digestion, respiration and blood circulation, work effectively. According to experts, bodies that do not undergo in any physical activity have a weaker function on their body systems compared to those who are active. As a result, they have a slower metabolism which causes long storage of the food that they eat. These foods will then accumulate every time they eat and eat. Thus, they get bigger and bigger. A regular bowel movement will help in bringing the weight down.

Heat also gets your muscles stronger and become more elastic. In this manner, you can easily perform breath-taking postures in Yoga. The more you are able to do this, the more you increase your potential in losing weight. The strong muscles will make you survive in doing strenuous activities. Having a weaker body will limit you in completing other physical activities. It is also an indication that you will have lower possibilities in getting a slimmer body.

Bikram Yoga is one way of detoxification. It promotes healthy circulation of fluids in your body. Through this, every organ will most likely be in good shape. Your immune system is at its best performance. You will have lower risk of getting sick. It also means your body can get rid of waste quickly. Through excessive perspiration, it is one way of eradicating unwanted body fluids.

There can still be a lot of benefits you can get out from doing Bikram Yoga. But one essential thing to achieve your goal on keeping fit and healthy is to have a positive attitude. Aside from the physical changes it can do to you, Yoga also encourages willpower and mental strength. No matter how hard you exercise, but you do not set your mind on what you want to attain, everything will be useless. Always remember to practice a positive attitude and perform Yoga on a regular basis. Once you do this, you can surely see the results immediately.

Learn Ashtanga Yoga For Strength And Flexibility

2009-07-29T09:25:00.001+05:30

By Rebecca Prescott

Ashtanga yoga is a more physically intense form of yoga than most, which is one of the reasons for its' immense popularity. This can make it more challenging to learn however. There are two main ways it is taught - a more traditional approach pioneered by Pattabhi Jois in India, and an adapted form of the primary series developed by teachers here. One of the questions many beginners may have, is do they actually need a class to learn this style anyway? An associated question is what makes it so different? By addressing these issues, it is much easier to learn ashtanga in a way that promotes true benefits, as well as avoiding some of the frustrations that beginners may face.

Pattabhi Jois was a lifelong student of Krishnamacharya, one of the most well known Indian yoga teachers this century. Krishnamacharya may have developed the system of ashtanga, but it was Jois who adopted it as his own. Through Jois' patronage, ashtanga became popular in India and the West. When students traveled to Jois' school in Mysore, India, they were taught as much as they could do of the Primary Series at a time.

The Primary Series is the first series of asanas. There are later, more advanced series, but everyone starts with this one. However, because of its' dynamic and athletic nature, the Primary Series is generally too much for a beginner to learn in one session. So, Jois would teach one, or a few, poses, and once a student had mastered those, he would give them another. Thus, new asanas were gradually introduced, until the whole series was completed.

This was a somewhat slow way to learn ashtanga, and perhaps influenced by the way other styles of yoga are taught, many Western teachers taught beginners a different way. They maintained the essence of the series, but left out some of the more challenging poses until later, and included adaptations of some poses so beginners could do them. Thus, they were able to give beginners both standing and floor postures in one abridged session, all linked by the characteristic vinyasa flow.

In many ways, this approach is actually more true to the way Jois' teacher, Krishnamacharya, taught. Krishnamacharya had a great belief in the principle that yoga was not a 'one size fits all' proposition. He tailored it to people's individual needs and circumstances. Indeed, the reason he created the ashtanga practice to start with was because it was intended for adolescent boys for whom the more introspective hatha yoga practice would be unsuitable due to their energy and teenage distractibility.

Though ashtanga is different to hatha in a number of ways, it would be a mistake to think that it did not develop introspection. The asanas may not be held for as long, but they still require practice and focus. The acrobatic nature of some of ashtanga actually requires a certain degree of coordination, focus and strength. Though beginners may find these aspects challenging initially, if the practice is modified in the way many local teachers do, then these qualities can be developed gradually. In this way, all the benefits can be enjoyed as we learn ashtanga yoga.

Finding a teacher is highly recommended. It is very difficult to describe the way the vinyasa sequence is done, even more so when explaining the use of the bandhas (also called a 'root lock'). Even with the visual aid of a DVD, nothing can quite replace the way a beginners class or workshop provides the opportunity for feedback and corrections with postures. For those more experienced students however, DVD's are perfect.

Ashtanga is an energetic sequence that provides many of the benefits of a traditional fitness program. By approaching it in a way that takes into account any personal injuries, and initial limitations with strength, it is possible to learn ashtanga and enjoy every minute of it.

Introduction to the Kundalini Yoga Seven Chakra System

2009-07-28T10:00:00.001+05:30

By Anmol Mehta

What exactly are Chakras? How do they function? How can they be worked on? This article will look to answer these and other key questions regarding them, as well as give an overview of each of the Chakras that make up the Kundalini Yoga Seven Chakra System. Although, books can easily be written on this topic this document will concentrate on providing the most important aspects of this profound science.

Charkas are the center piece of the Yogic Energetic model of man. Chakra, which literally means wheel, is best thought of as a Multi-Dimensional Energy Vortex. By multi-dimensional I mean that a Chakra bridges across the many dimensions that make up a human being. According to Yoga there are 4 bodies that constitute a complete human being. These are the physical body, psychic or astral body, the mental body and finally the causal body. Chakras reside in the astral body, and serve as transformers to move energy between these various bodies.

The astral body can be thought of an etheric double of the physical body. Through it runs a vast complex of channels (nadis) that carry the energy of life (prana, chi or life-force). The quality and quantity of prana flowing through the nadis determines the health of the Chakras with reside there. The Chakras, as we mentioned are energy vortexes. They are opened and balanced by this flow of prana. The Chakras lie along the spine from the base to the top of the head and there are seven main Chakras. Each of these Chakras govern the physical region where they are situated and also, are responsible for certain emotional and personality traits. As they are properly activated and energized by the correct flow of prana, the corresponding physical regions are rejuvenated and emotions of a higher quality are embraced.

The seven Chakras and their main areas of influence, both physical and emotional are given below. The format is Chakra Name: Location: Primary Physical Influence: Primary Emotional/Personality Influences.

1. Mooladhara (Root) Chakra: Perineum: Excretory Systems: Physical Security & Fear

2. Swadhisthana (Sex) Chakra: Base of the Spine: Sexual Systems: Self-Expression & Creativity

3. Manipura (Naval) Chakra: Solar Plexus: Digestive Systems: Willpower & Anger

4. Anahata (Heart) Chakra: Center of the Chest: Circulatory and Respiratory Systems: Love

5. Vishuddhi (Throat) Chakra: Throat: Auditory and Speech Systems: Communication

6. Ajna (3rd Eye): Center of head, directly in line with center of forehead: Eyes & Perception: Intuition

7. Sahasrara (Crown): Top of Head: Brain and Nervous System: Bliss

Now that we know what Chakras are and what they do, lets see how we can work on them. The key to opening and balancing Chakras is by purifying the Nadis of blockages and increasing the flow of Prana. This is best done through the use of Yoga and Pranayama. Yoga, specifically Kundalini or Kriya Yoga, and Pranayama are the essentially the science of Chakra Activation. They are designed to systematically dissolve the debris that collects and blocks the flow of energy through the nadis. When the flow increases, the Chakras are opened and, over time, become optimally balanced. This leads to higher levels of awareness and consciousness -- which is to say that it leads to a human being achieving their highest potential.

Yoga for Ear Problems, Yoga and Health

2009-07-27T10:00:00.002+05:30

Ear problems can rise due to an infection. However, other reasons may also cause ear pain or discomfort. The human ear is intricately and delicately designed. One of these vital senses of hearing can be impaired if proper care of the ears is not taken. They are the organs of hearing and balance.

The hearing apparatus consists of three major parts-the external ear, the middle ear and the inner ear. Some of the common ear ailments include earache, ear discharge, hearing loss and internal ear infection. Yoga has long been known to be benefiting in various ailments related to ears. The main causes of ear problems can be long term cough and cold, Sinus can also greatly harm the ears and the associated organs. At times, intense ear pain can cause dizziness and interfere with the daily activities. Various other causes like constantly taking up intense physical strain at the time of studying, increased blood pressure, sinus and other environmental infections or constant ear plugging can cause hearing problems. Extended periods of listening to music at high volumes can also cause intense ear pain.

There are various asanas or postures that can be performed in yoga that benefit people in various ear disorder or discomforts. Yoga can be used for curing earaches and clogged ears. Specific asanas of yoga can be used for the treatment of the ears that result in acute pain in the ears. Yoga helps in the treatment by means of providing better circulation of the blood in almost all the organs of the body. Along with enhanced blood circulation it carries an increased amount of oxygen so as to tone and support the area.

Yoga also helps to provide freedom from the tightness or muscular pain near the neck and the shoulder region. The tension and relaxation exercises of yoga help to provide freedom from the plugged ears and the inflammation near the ear and the jaw region. Yoga asanas not just give mental comfort and physical support by rejuvenating the internal organs of the body by proper functioning of the nervous system, but various asanas of yoga help to cure the hearing troubles. These yogic asanas or postures involve keeping the throat openings of the inner ear clean and mucus free. These postures reduce much of the discomforts of the ear. If the ear is not cleansed properly, one may get susceptible to mucus collection due to an abundance of sinus infections and associated oral tract disorders as well as ear tract disorders.

The essential poses that keep ear troubles away are as follows -

Tadasana is a balancing pose and it improves ear problems. This asana also improves height and makes spine flexible. Visceroptosis and pain in the backbone is also removed.

Vrksasana strengthens the quadriceps muscles, thighs, calves, ankles and spine, thus creating flexibility in the hips. This asana alleviates sciatica and cultivates balance in the entire body.

Trikonasana is the asana that has been known to help strengthen the legs as well as the back of a person. It develops the muscles along the spine and strengthens neck muscles, thus reducing backaches and neck pain.

Sukhasana is believed to aid tuneful, but controlled stimulation of the creative imagination of a person. This asana provides one with mental peace and has been found to be very beneficial for strengthening the lumbar region of the body.

Some more asanas that are truly beneficial in reducing ear problems includes Bhujangasana, Dhanurasana, Karnapidasana and so on. The practice of Jal Neti is very beneficial for cleansing the inner ear and preventing various ear infections and treating them. Karnapidasana is a variant of Halasana and can be done along with it. This inverted posture helps in draining the stagnant blood from the lower limbs. However, when a person rests in the final posture the circulation of blood in the lower part of the body improves. Karna Dhauti assists in ear wax removal. In this, the little finger is inserted into the ear canal to the maximum extent possible, so that there is a slight pressure against the ear walls. One should make sure that the nails are well trimmed and clean. The finger is then rotated a couple of times to dislodge excess wax and dried wax from the ear walls. The head is then tilted so that the dislodged wax drops out of the ear.

Other than practicing the asanas regularly, one should also do the regular cleaning of the outer ear safely and without abrasion. Cleansing keeps the throat openings of the inner ear, clean and mucus free. Unless the mucus collection has become chronic and started decaying into a bacterial infection, the practice of jala neti is reported to be very beneficial for addressing this inner ear cleaning and even in the prevention and treatment of ear infections.

Yoga Class Dos and Don'ts

2009-07-26T10:02:00.002+05:30

By Tim Noworyta

Here are some ways to get more out of the yoga classes you attend:
DO arrive early. Getting to class about 10 minutes early can help you settle in and align your attitude with the purpose of the class. While you're waiting you can practice a pose, do a few stretches, or just sit or lie quietly, breathe, and get centered.

DON'T eat for two or three hours before class. If you practice yoga on a full stomach, you might experience cramps, nausea, or vomiting, especially in twists, deep forward bends, and inversions. Digesting food also takes energy that can make you lethargic.

DO let your teacher know about injuries or conditions that might affect your practice. If you are injured or tired, skip poses you can't or shouldn't do, or try a modified version.

DO create an intention. To help you focus, you might find it helpful to dedicate your practice to a certain intention. This might be to become more aware and understanding, more loving and compassionate, or healthier, stronger, and more skillful. Or it might be for the benefit of a friend, a cause—or even yourself.

DON'T bring pagers or cell phones to class. Leave socializing and business outside the studio, so the peace of the practice is not disturbed.

DO be quiet. It's great to share a class with people you know, but it can be distracting to yourself and others to have an extended or loud conversation.

DO bring a towel or your own mat if you sweat a lot, and arrive clean and free of scents that might distract or offend others.

DON'T push it. Instead of trying to go as deeply or completely into a pose as others might be able to do, do what you can without straining or injuring yourself. You'll go farther faster if you take a loving attitude toward yourself and work from where you are, not from where you think you should be.

DO pick up and neatly put away any props you use.

DON'T enter class late or leave early; it's disruptive to others.

DO take time afterwards to think about what you did in class, so you can retain what you learned. Review the poses you practiced, and note any instructions that particularly made sense. Even if you remember just one thing from each class, you'll soon have a lot of information that can deepen your own personal practice.

Kriya Yoga - An Ancient Spiritual Experience

2009-07-25T09:58:00.001+05:30

By Ashwini Karthik

Kriya Yoga one of the ancient yoga practice which rapidly accelerate spirituality and helps to achieve a profound state of tranquility with God. It was revived in 19th century by a yogi named Mahavatar Babaji to his disciple Lahiri Mahasaya around the year1816.

Kriya Yoga was taught by Lahiri Mahasaya in traditional Guru-disciple relationship and it is still being continued as their family tradition. It consists of number of Pranayama techniques, asanas and meditation methods which are based on Kundalini yoga. It includes effective 18 postures of asanas, bandahs and mudras, taught in pairs and stages to awaken principal energy centers the 'chakras'.

Kriya Yoga literally means action with integration or awareness, which is one, gets a self-knowledge and the truth of his being. It is said that Kriya yoga frees the one self from past karma. It is taught in five phases, Kriya Hatha Yoga, Kriya Kundalini Pranayama, Kriya Dhyana Yoga, Kriya mantra Yoga and Kriya Bhakti Yoga. The basic objective of Kriya Yoga is deep mental and physical relaxation of the body. To learn Kriya yoga sincerely one should know one's self, and concentrate whole consciousness towards their soul.

According to Paramahansa Yogananda's book Autobiography of a yogi, he describes a Kriya yogi as one who can mentally directs his life energy to revolve upward and downward, and around six spinal centers, viz. medullar, cervical, dorsal, lumbar, sacral, and coccygeal plexuses. These six Spinal centers correspond to the twelve zodiac signs of a man. And according to Yogananda a just half a minute of Kriya equals one year of natural spiritual energizer.

Swami Satyananda says, "Kriya sadhana may be thought of as the sadhana of the "practice of being in Atman".

Yogananda states that Kriya-yoga is a very ancient Indian technique, but lost in middle centuries due to secrecy and indifference between men. He also quotes in his book that Krishna refers to Kriya-Yoga in the Bhagavad-Gita as "Offering inhaling breath into the outgoing breath, and offering the outgoing breath into the inhaling breath, the yogi neutralizes both these breaths; he thus releases the life force from the heart and brings it under his control". According to Yogananda, Pathanjali also refers to Kriya-yoga as "Kriya Yoga is made up of mid control, discipline of body and Aum meditation".

Kriya-yoga is a spiritual experience designed to awake one self and makes them realize that they were just dreaming before with their eyes wide open. It leads one self on the path of self-realization and meeting with divine soul.

Yoga Is Good For Stress Management

2009-07-23T10:00:00.002+05:30

By Michael Russell

Yoga is very good in stress management. Research has also shown that Hatha Yoga - the type of yoga practiced in the West - if practiced regularly, has a significant impact on ones muscular strength, flexibility, balance and endurance. Studies done on a group of people, who practiced yoga, revealed that after eight weeks - on average - the flexibility of this group improved by 14% to 35%.

The body/spirit/mind union together with breathing also brings about emotional benefits. It has been reported that people who practice yoga say that they felt less stressed out and sleep better. It also enables one to handle stress better, whether it is family or work related.

So how does one get started? The first step is to have an open mind. Many people are of the mistaken opinion that one has to be flexible in order to do yoga. This is not so – less flexible individuals generally see results faster.

Next you need to join - preferably - a beginner’s class that has a qualified yoga teacher. At first you may have to try out a few different types of classes and see what suits you best - as there are many types of yoga. Generally, Hatha Yoga would be the recommended type for a beginner; as it is the most gentle and flowing type.

Sometimes you may have joined a class that may be a little bit ahead of you and this might cause you to worry whether you are doing it properly or not. Do not worry about it; all that matters is what your body feels in each stretch and how relaxed you can allow yourself to be with each pose. Remember, practice makes perfect.

It is important to understand that no two people have the same level of flexibility. If your teacher instructs you to do a particular pose and if you feel your body cannot handle it, but everyone else seems to be doing it, DO NOT force your body to do it. You might end up injuring yourself.

Concentrating on your breathing is very vital in yoga and is the key to stress management. Your teacher will tell you when you should inhale and when you should exhale when you are working through your poses. It is recommended that you breathe through your nose only, as this helps keep the body heat in and the mind focused. Practicing yoga with bare feet is generally recommended as it has a twofold purpose. One is, it will help you not to slip when you do the standing poses and second, you fully articulate and exercise your feet when you do not wear shoes.

Any type of clothing can be worn for yoga as long as it is comfortable. They should not be too big for you as it might get in the way with some postures. A leotard or bike shorts and a loose T-shirt short are fine.

Most often a yoga lesson ends with simply lying on one’s back with the arms by the side, eyes closed and taking deep breaths. This is known as the corpse position and it helps in one’s relaxation.

Yoga Postures For Eating Disorders

2009-07-23T09:24:00.002+05:30

By Orit Morse

Yoga postures may help prevent and overcome the problem of eating disorders. There are different forms of eating disorders affecting over 10 million women and a million men and most of them are teens. The common and widespread eating disorders are represented by anorexia and bulimia.

The factors that are associated with these types of disorders have been recently recognized as only mental factors, which were earlier thought to be responsible for these conditions. Eating disorders are complex and chronic illnesses that are caused by social, biological, psychological, and behavioral items.

A calm and focused mind has an improved possibility of reducing the destructive effects of eating disorders. It is also proved that yoga will reduce depression and restore a state of balance and well-being.

Increase the Levels of Self Esteem by Using Yoga Postures

Various yoga postures will help to promote heightened levels of self-esteem and encourage a positive view of your body. However, this is a crucial factor in eating disorders and has been shown to radically increase recovery and healing.

Yoga establishes a strong relationship between the mind and the body, allowing these two elements to work mutually in order to decrease any negative effects.

Regular yoga practices increase the overall fitness of the body by providing a good chance of combating against illnesses such as anorexia, which affects the energy levels of the body, reduces the bone density, and creating negative effects.

The system of yoga categorizes eating disorders as illnesses related to the primary chakra and there are various poses such as crab, full wind, pigeon, locust, staff can be used to balance it. Using grounding postures such as goddess, standing squat, mountain and prayer squat can increase strengths and courage.

The yoga postures restore the strong mind-body connections and also conquer most physical problems. The depression can reduce by using back bending postures and forward bend postures generally reduce the anorexia effects and tranquil the spirit.

As the mental factor plays a significant role in eating disorders, yoga postures such as meditation helps to reduce destructive thoughts and feelings. An energetic, particularly targeted meditation and yoga postures will be very effective.

Less obvious outcomes can also be obtained with the usage of a general meditation technique. The yoga postures work better if the exterior elements are left aside and the meditation focuses on inner characteristics of you.

Paying a special attention towards breathing and inner feelings will provide a condition of calmness and increased awareness. This new condition allows you to further discover new concepts, which will facilitate you to accomplish the goals that were problematic in the past.

Being aware of the eating disorder problem and having a stable and powerful desire to overcome that problem is a great method of reducing the bulimia and anorexia effects. And an early implementation of yoga techniques can make the patient to get more awareness regarding the problem.

However, these yoga postures are typically used in the recovery stages of the problem. Most of the anorexics or bulimics go through a strong rejection stage, which intensifies their disorder condition all the more. Yoga postures works best in preventing the problem, when the negative effects are low and easier to eradicate.

Yoga Headstands for Better Health

2009-07-22T10:00:00.000+05:30

By Sheryl Walters

It is very rare that we are able to see the world upside down, and regularly viewing the world from this angle can bring a variety of amazing benefits to our life.

Headstand and Yoga for Skin Care

Turning ourselves upside down is not only an amazing practice for health...but for beauty. A headstand can reduce facial wrinkles, and if practiced regularly, is a natural 'face-lift'. This is because it reverses the effects of gravity and allows the skin to rest in the other direction.

Furthermore, yoga for skin care increases the circulation to the face, which brings much needed nutrients and oxygen to rejuvenate and remove wrinkle causing toxins. The result is smoother, clearer, brighter & glowing skin.

Thicker Hair, Fewer Grays

Headstand can actually convert gray hair back to its natural color! It will certainly delay the onset of gray hair. This is due to the increase in blood supply and nutrients to the hair follicles in the scalp.

Balding can also be prevented or slowed, and thicker, healthier hair is produced.

Balanced Hormones and Endocrine System

Headstand stimulates and provides refreshed blood to the pituitary and hypothalamus glands. The health and strength of these glands are absolutely vital to our wellbeing, as they are the master glands and regulate the functioning of all the other glands in the body including the sexual hormones (better sex!), the thyroid, pineal, and the adrenals.

The powerful stress releasing effects of the headstand (you can't really be depressed if you're standing on your head!) further rebalance the adrenal glands so physical and emotional health is improved.

Better Circulation

Besides the positive effects of yoga for skin care, the improved circulation of headstands exercise the heart and encourage venous return. Because the heart constantly has to pump blood upward to the brain, the headstand gives the heart a rest and reduces heart strain.

Increased Brain Function

Headstand soaks the brain cells with fresh blood, oxygen and nutrients. This increases your thinking power, clarity, memory, concentration, and the sensory faculties. Brain tissues do not degeneration with regular practice.

Balanced Nervous System

Research has shown that an ischemic stroke never results for those who consistently do headstand! (If nothing else, that will get me on my head)

It can also prevent the occurrence of atherosclerotic, Parkinson's disease, and other diseases of the nervous system. Senile changes in brain are prevented. It calms the brain and helps relieve stress and depression. It is a centering, calming and soothing pose.

A Healthy Lymphatic System

Headstand encourages the drainage of lymphatic fluid so the whole body is regularly detoxified.

Strong Immune System

Recently, I blogged about how much healthier I have been since regularly practicing yoga. Headstands are one of the postures proven to strengthen your immune system.

Respiratory System

Headstands in yoga encourage deep breathing and create healthier lung issue.

Digestive System

Standing on our heads tones and cleans digestive organs. It cleanses congested blood and toxins from them. Fresh warm blood invigorates the cells and can help people overcome problems of the liver, kidneys, stomach, intestines and reproductive system.

Musculo skeletal system

Headstand strengthens the spine, neck, shoulders and arms. The muscular system of the abdomen and legs are toned.

Tadasana - Hatha Yoga's Mountain Posture For Chronic Back Pain

2009-07-21T10:00:00.000+05:30

By Paul Jerard

Yoga has hundreds of postures for relief of back pain. It should be noted that learning from videos is advisable for Yoga teachers, Yoga therapists, Ayurvedic doctors, physical therapists, and medical doctors. However, if you have limited Yoga experience, please consult with your physician before going to a class or session. At that point, you should seek the advice of a competent Yoga teacher or Yoga therapist. Each step is important, so please do some research in order to make the best possible choice.

Mountain Pose (Tadasana) with emphasis on the pelvic tilt. Tadasana is considered by some to be the starting position of all standing poses, but it is also performed at the end of many standing poses. Tadasana can be commonly seen in Vinyasa sequences and Sun Salutations.

This is an indication of the value of an advanced posture, which many of us take for granted. Tadasana is considered to be an advanced posture, due to the number of subtleties and the number of muscles used. The subtleties, within Mountain Pose, make complete awareness difficult for every level of Yoga practitioner.

Therefore, never underestimate the value of standing erect. Ideally, your feet should be as close as possible. If you have difficulty with balance, keeping your feet hip width, will be fine. If you are in a wheel chair, you can still practice Tadasana by sitting up tall. While sitting, your ankles should be directly under your knees.

A simple definition of the pelvic tilt is a position in which your buttocks are tucked under the spine; while your abdominal muscles are contracted. Some teachers will tell you to "roll your hips forward," while others tell you to "tuck your sacrum under the heart center." This is easier said than done, but you can practice the pelvic tilt on the floor or in your bed.

Eventually, you can do this standing. A wall behind you makes a wonderful prop. The back of your heels, sacrum, and shoulder blades, should be relatively close to the wall. Do not over tuck the pelvis forward, and observe if you have a natural backward tilt of the pelvis.

The backward tilt of the pelvis, and lower spine, is a factor in developing excessive tension within the lower back and weak posterior muscles. The back of your head should not be touching the wall. Keeping your gaze at eye level will improve the alignment of your upper spine.

The above-mentioned points can serve as general guidelines, but this barely scratches the surface. To learn Tadasana, correctly, will require proper instruction and dedicated practice. For the Yoga practitioner, Tadasana should be practiced every time one stands.

Please remember that your skeletal body is unique. Your skeleton is different because of a lifetime of demands from work and activities. It will not conform to the strict demands of a "cookie cutter" philosophy. Do your personal best. Remain aware of your own journey toward better alignment and ultimately less, or no, back pain.

Demystifying Yoga

2009-07-18T10:00:00.005+05:30

By Diane Vadino for MSN Health & Fitness

Yoga can be intimidating to newcomers. Here's how to overcome your apprehensions and get out your yoga mat.

Yoga: So healthy! But also, so intimidating. The word is out about its myriad benefits—improved strength and flexibility, reduced stress, greater peace of mind—but something about yoga strikes fear into the limbs of newcomers in a way that aerobics and spinning simply don't.

Could it be the size-zero cuties in hot pants sauntering across the studio? The former gymnasts happily twisting themselves into pretzels? Maybe it’s the thousand-yard stare of the longtime practitioner who instinctively knows what to do with his socks, precisely how to place his sticky mat, and exactly the pose that’s coming up next. There's no doubt about it: Your first yoga class can be downright daunting. But it's a fear worth conquering—not only because of the health benefits, but because, in truth, few activities place such importance on acceptance, tolerance and noncompetition.

Here, we answer some common questions to help you overcome any apprehension and get you out there on the mat.

Am I too fat?

For Austin, Tex., yoga instructor Abby Lentz, it's one of the questions she most frequently fields—and her emphatic reply is always no. "There are still lots of benefits to be had, even if you can't touch your toes," says Lentz, founder of the HeavyWeight yoga program, which caters to hefty students. "You just have to let yourself move slower, use props, and don't let yourself do anything dangerous."

And Lentz should know. The 242-pound marathon runner and triathlete became an instructor after having an epiphany: "All along I'd been asking myself, 'How long would it take me to lose X amount of pounds so I could be a yoga teacher?' ” she says. "But eventually I found acceptance with my body and affection for it, just the way it is." Now she’s committed to ensuring that other would-be yogis don't wait to be thin before beginning a practice. As part of that devotion, she promotes swapping the ideal of the slim, trim yoga student for a more inclusive image. "You flip through those pages of the yoga magazines, and you get the impression yoga is for people who are thin and fit already," she says. "But it's for everyone, regardless of what you weigh or your size."

Am I flexible enough?

We've all seen people snake their way into hypercomplicated yoga poses: Midair splits balanced on one palm, a foot wrapped casually around the neck. It can seem impossible for those of us who can’t even touch our toes with straight legs. "What we're sure to tell new students is that someone who has his foot around his head might have been doing yoga for 10 years," says Chris Jensen of the Yoga Center of California in Costa Mesa. "We take it very slowly, and we emphasize a lot that there's really no competition in yoga—you can just go at your own pace."

And it's a forgiving pace. Some teachers remind students of yoga's "50-year plan"—that if their heels don't touch the floor after a year in Downward Dog, there's always hope for the next 49—though most instructors would caution new yogis against such goal-oriented thinking.

Will I lose weight?

"Somebody sat in my class and was like, 'How many calories do you think I burned today?' ” says Lentz. "I was like, 'I haven't a clue, and that's not the point.' ” Lentz encourages students who want to slim down to view yoga as one segment in a three-part fitness plan that also includes weight lifting and aerobic exercise. "I was like, 'If you want to burn calories, walk around the block or go swimming, and if you want to build muscle mass, go to the gym and lift weights,' ” she says. "But yoga is the foundation that supports those other two physical activities."

That being said, there are many different kinds of yoga, some more physically intensive than others. If you're looking for a calorie-burning workout, try an ashtanga or vinyasa session rather than a yin or restorative approach—though in every class the most crucial factor is the instructor.

I'm Christian. Can I still participate in yoga?

Yoga classes occasionally include chants or songs in an unfamiliar language, and Eastern religious icons—say, a small statue of the Hindu god Ganesh—sometimes are displayed in the studio. That's part of the reason behind the rise of so-called Christian yoga, which replaces traditional texts with biblical passages, and why Christian groups occasionally challenge yoga programs in public schools.

But most instructors are quick to point out that yoga is widely considered a spiritual, rather than religious, practice that in no way challenges a yogi's personal beliefs. "I always say to people that I was raised a Catholic, and I went to Jesuit schools my whole life," says Lynne Begier, founder of Back Bay Yoga Studio in Boston. "You can make yoga as spiritual as you want, and you won't be preached to and required to do anything you're not comfortable with."

What should I wear?

"Loose, comfortable clothing," says Jensen. "Our students wear a wide range. There's no set thing, as long as it's not tight or binding." (Jensen points out that jeans, for example, likely would become uncomfortable.) One caveat: Before that first class, consider trying Downward Dog on the living-room floor: Palms and heels on the ground, hips up, so the body resembles an inverted V. A T-shirt that’s too loose will slide down, making for an uncomfortable—emotionally, at least—class. And then there's the question of what to do with your socks: "Socks or no socks, it doesn't make much of a difference," Jensen says. However, some teachers feel more strongly about the issue, so when in doubt, pull them off!

Proper Yoga Clothes - Essential Yoga Clothing Tips

2009-07-17T10:00:00.000+05:30

By Abhishek Agarwal

Yoga clothing is an important aspect of yoga. In yoga there is no strict rule that you need to wear a particular style of clothes but what you need to wear is something that provides you comfort and ease while you do the yoga postures. Wearing the right and appropriate clothes makes you feel good while you get your body in the various postures.

It is important that the material you choose for your yoga clothing is made out of cotton fiber and is loose and stretchable so that you will feel comfortable. When you do the various body movements some of which are difficult in yoga you will find that you begin to perspire profusely. It is for this reason that you need to wear cotton clothing so that your body can breathe.

Wearing the proper clothing during yoga practice ensures that you can remain focused on your postures and will not have to experience uneasiness and become distracted. The different types of yoga clothing which are being used by most people today are shorts, sweat shirts, leotards and tights. You must decide on the right type of yoga clothing according to your size and comfort. Some of the movements in the yoga postures are fast while some are extremely slow so you need to select a good fit for yourself.

Wearing tight fitting clothing during yoga practice will prevent you from moving your limbs freely and this will cause you to loose concentration. You can do yoga anywhere like at your home, garage or even in parks but the clothing that you wear is what makes the difference.

If you live in warm places that are likely to cause you to sweat profusely while doing yoga then you need to wear clothes like shorts which allow you to feel comfortable. Leaving your body less covered will allow the excess perspiration to evaporate much more easily. Tank tops and tubes would also make ideal wear as they will allow your body to breathe and not feel sticky during the workout.

For a cooler clime or in laces which are air conditioned, wear clothes which have long sleeves or those which cover your body partly so that you do not end up feeling cold.
Covering your body in cold climate while doing yoga will give the warmth that you need. This is very essential because doing yoga in a cold climate will restrict the movements of your limbs.

Hot Yoga or Bikram yoga requires that you wear shorts which are considered the most appropriate outfit for this particular style of yoga. When you wear shorts, it allows the body to breathe air freely and makes you feel comfortable too allowing you to do the yoga with greater concentration.

Since yoga does not require that you wear a particular set of clothes, it all depends on each individual's taste and style. For the trendy people wearing colorful clothes makes them stand out and feel unique. While there are still others who want to harmonize with nature and so choose clothes that go with it. Nature lovers can choose clothes that are bright and colorful with floral designs.

Remember that the yoga clothing that you choose reflects your personality and in order to feel self confident and reassured you need to dress appropriately. The clothes that you wear can reflect on how you do your workouts. So keep this in mind before you go out in search of yoga clothing for yourself. Look for yoga clothing that fit your style.

Yoga Meditation - Whole Body Scan to Balance Your Energy

2009-07-16T10:00:00.002+05:30

By Julia Denham

Are you new to yoga? Your entire yoga practice is a meditation. As you perform your yoga poses, you focus strictly on what's happening with your body and what you're trying to do. You move out of everyday consciousness into real concentration which is the basis of meditation.

There are specific yoga meditations you can do. Here is an excellent one: a whole body scan to balance your energy.

1. Sit Down or Lie Down, and Become Aware of Your Body

You can do this meditation either lying down on a flat surface, like the floor, or when you're sitting upright in a chair. If you're lying down, relax completely, and become aware of your body. Take several long slow deep breaths. Close your eyes if you wish.

2. Follow Your Energy Throughout Your Body

Starting with your left foot, become aware of it. Be aware of your toes, be aware of your ankle, then be aware of the sole of your foot.

Next, be aware of your left leg's calf muscles. Be aware of your left knee. Gradually move your awareness to the top of your left leg, and then focus your awareness on your right foot. Gradually focus on every part of your right leg, then focus on the rest of your body.

Move your awareness slowly right throughout your body, going as quickly or as slowly as you like.

3. Let Thoughts and Feelings Go

Thoughts and emotions will interrupt your focus as you move your awareness through your body. Just be aware of any thoughts and emotions, and then let them go. Return to your body scan.

4. How to Manage Strong Feelings: Welcome Them

Strong feelings will arise in you. You could treat these emotions in one of two ways. You can either let them go, or you can welcome them, and feel them deeply. Feelings and emotions are stored in your body. Every trauma you have ever experienced has laid down its traces in your body.

This is why occasionally you'll find yourself weeping, or laughing as you do yoga. You're not going crazy, you've just encountered one of these traces.

One way to remove these emotional traces is to welcome your emotions and to focus on them completely for a few moments. Some emotions are very strong, and if you feel an emotion is becoming too much for you, go back to your body scan.

However if you can welcome an emotion, and allow it, you'll find that the emotion rises to a crest and then slowly dissipates. You need to feel emotions to remove the emotional traces in your body, so never be scared of any emotions which are aroused by your yoga. They're perfectly natural.

When you've completed your whole body scan, lie still for a moment, and assess what's changed since you began the meditation. This is a powerful, balancing yoga meditation. If you're stressed, it will relax you, and if you're tired, it will energize you.

Pranayama - Powerful Breathing Exercise

2009-07-15T10:00:00.002+05:30

By Pradeep Mahajan

Prana in Sanskrit (ancient Indian language) is the universal principle of energy. It is all pervading and vital for life. It is found in all forms of life, in human beings, in animals & also in plant life.

Prana shines in our eyes. It is through prana that our ears hear, the eyes see, the nose smells & the brain functions. It is prana that does digestion, excretion and secretion.

Prana is spent by thinking, moving, talking, writing etc. A healthy man has abundance of prana or nerve-energy or vitality. The prana is supplied by food, water, air, solar energy etc. The supply of prana is taken up by the nervous system. The prana is absorbed by breathing. The excess of prana is stored in the brain and nerve centres.

Pranayama is a control of Prana and the vital forces of body. It is a regulation of breath. The aim of Pranayama is the control of breath.

Pranayama though it concerns with the breath, gives good exercise for the various internal organs and the whole body. Pranayama bestows good health and a steady mind.

How to do Pranayama?

Sit in a chair with chest, neck and head in one vertical line. Do not bend your body either forwards or backwards. You can sit in Padmasan or Siddhasan also. You must experience joy & pleasure in doing the same. You should not feel any undue strain. Always inhale & exhale slowly.

Whenever you feel uneasy, depressed or dejected practice pranayama. It is a sure way to feel refreshed.

1) Equal Breathing Pranayama:

Stand erect in a relaxed comfortable position, with feet apart. This practice can be done in a sitting position also. Inhale slowly and continuously in a relaxed manner to a count that is comfortable. (You can count silently in mind 1001, 1002 & 1003 etc. One can initially begin counting 1001 & 1002. Later, after practice one can go upto 1003 or more).

As soon as the inhalation is complete start exhalation in the same manner, keeping the same count as above i.e. equalize inhalation & exhalation.

Concentrate on the gentle uninterrupted long flow of the breath. Do this practice for 10 rounds.

2) Alternate Nostril Pranayama:

Sit in a comfortable position. Exhale fully. Close right nostril with your thumb and inhale slowly through your left nostril. Close left nostril with index finger and exhale through right nostril. Inhale through right nostril. Close the right nostril and exhale through the left nostril. Continue this pattern for 10 rounds. For the next round start with the opposite nostril. (I.e. inhale through right nostril).
Benefits:

Appetite is improved. Energy level improves. Concentration improves. Mind becomes one pointed.

It is important to avoid stress in performing pranayama.

(Disclaimer: Consult your doctor before practising pranayama, if you are suffering from any heart ailment /high blood pressure or nervous disorders).

5 Exercises That You Can Do With a Yoga Ball

2009-06-22T10:00:00.001+05:30

By Barry Jay

Yoga balls are all the rage these days, and there is good reason for it. First of all, a yoga ball forces your stabilizer muscles to add to the fight, which means that your balance and stability will be improved. With typical weight machines, you are able to isolate a muscle group without allowing the stabilizers to get any work. This means that while you are improving the strength and endurance of the major muscles, your smaller muscles are suffering from atrophy.

Removing yourself from the solid surface of a bench or platform allows you to work every single fiber of your muscle. This insures a balanced look and an overall tone that looks and feels remarkable. To help you get started with a yoga ball, we've developed a list of 5 great exercises that you can do to start feeling the effects immediately.

1. Crunches - Crunches are a great way to make use of a yoga ball because the lack of stability will force your body to recruit every part of your core to finish the movement. This means that both your upper and lower abs will see the benefits, not to mention the often neglected obliques.

2. Pushups - I know it sounds strange, but doing pushups with your hands on a yoga ball will force your pectoral muscles to do more work than they ever have before. Your arms will also feel the burn as they are recruited by your body to aid in the movement. This is a great way to firm up your entire upper body.

3. Dips - Again, this might seem odd at first, but once you get the hang of it you will definitely notice a difference in the way your arms look and feel. If you place your back to the ball and your hands behind you, you'll notice that your entire arm feels the effect of the movement. This means that you are toning every small and large muscle group within your upper and lower arms.

4. Back Raises - Rather than lie with your back on the ball, try placing your stomach face down and doing lower back lifts. This will be tough at first because the movement is slightly awkward, but once you get the hang of it you'll feel your back develop more than it ever has.

5. Seated Ball Roll - This one is a bit trickier to explain without pictures, but imagine placing the ball between your lower back and a wall. Then, slowly move into a squat while keeping the ball against the wall. By the time you reach the bottom of the movement, the ball should be at your upper back. Continue to repeat this to blast your butt and thighs into submission.

This is just the beginning of what you can do with a stability ball. Once you master these basic exercises, then you can continue adding new ones to your routine. Eventually, you'll be making your own exercises up, which is part of the fun. Just keep working with the ball and your balance and overall tone will improve significantly.

Yoga Pants Help Elevate Your Practice

2009-06-21T10:00:00.002+05:30

By Bryan G Mccarty

While it's true that the original practitioners of yoga didn't have access to the great designs and materials used in today's yoga pants, that's no reason why you should forgo the benefits. Sure, you can show up to class in your old sweats, (or no pants at all, in the ever-popular naked yoga niche - yikes!). But wouldn't you rather enjoy an outfit that accommodates the type of practice you love the best?

We are spoiled for choice these days. Many prefer the form-fitting capabilities of synthetic fibers with a bit of spandex. They offer sleek comfort with materials that conform to your every move and allow fabulous range of motion without any binding. They are light weight and never in the way. These yoga pants can be great at wicking away moisture during a strong practice, and look sleek and modern coming and going from the studio, too!

Almost at the other extreme are all natural fibers, including cotton and hemp. Some people just love the feel of yoga pants made from these materials, even though they may not be quite as accommodating in the various asanas. There can be some compensating comfort in the knowledge that you are making use of all natural substances, and are keeping with the green ecological mindset that many of us associate with the greater thoughtfulness that our yoga practice helps us develop. By the way, these natural fiber yoga pants can look great too! While not so much form-fitting (and hey, a few of us aren't all that wild about showing off every nook and cranny of our forms!) these materials can have a lovely natural drape and flow to them. Some find the loose fit actually much more comfortable, and don't particularly care for the clinginess of the spandex blends. Another consideration is how the material interacts with a yoga mat. That again is a matter of preference and depends if you use a sticky mat or natural fiber mat.

It's true that women have more choice in yoga pants, but men can find some options too. It's more common to see full length pants and Capri's for women, and shorts for men. The men's shorts typically are quite short in the leg for maximum mobility, but have elastic to keep all those important parts where they belong and out of sight.

For everybody, quality, fit and price are of course important considerations. You may have to compromise in one of these areas! You can stick to a well known brand, but there are some great boutique brands around too, offering interesting, unique designs, especially in the natural fibers. For fit, it's great if you can try them on first, but many online shops have good return policies, in case the style you picked doesn't work out as well as you thought.

Use Yoga To Get Headache Relief

2009-06-20T10:00:00.002+05:30

By Jaks Lloyd

Well, I think that most people do, if only occasionally, mainly because of our hectic lifestyles and associated stresses.

It's all too easy to reach for the pills but why put what is effectively poison into your body if you can help it.

If your headaches are frequent, the wisest move is to consult your doctor but if they are only spasmodic then are some very useful yoga exercises that could help to drive the stress away. As soon as you start to feel a headache coming on, and obviously if it is convenient, you should begin the following yoga exercises. Any delay will make the headache more difficult to alleviate.

Yoga Position No. 1 - Balasana (Child's Pose)

Kneel down and with your feet touching each other, sit back onto your heels. Spread your knees apart as wide as your hips. Breathe in and then breathe out and while you do so lean forward so that your body is as close as possible to your thighs. Stretching out your arms, turn your palms upwards. Relax your shoulders to the floor. You should be able to feel a stretch between your shoulder blades. Stay like this for 30 seconds to a few minutes. Slowly and gently lengthen your body and breathe in and come up.

Yoga Position No. 2 - Downward Facing Dog

Kneel with your hands on the floor just in front of your shoulders, palms spread and facing forward, knees below the hips and the toes under and forward, feet slightly apart. Inhale slowly and start to lift up your knees and heels. As you do so round the tailbone away from the pelvis and by pushing forward with the hands raise your bottom towards the ceiling and tuck the top of your thighs into your groin area. Exhale slowly and as you do so straighten your legs until the knees are only slightly bent at the same time bringing the heels back into contact with the floor. Tense the muscles of the thighs and press lightly inwards. Gradually straighten the arms using the fingers for leverage, and then close the shoulder blades against each other, slight pause before widening them and push them down towards your bottom. The back will then become straight or slightly concave. Control your head as it stays between your arms, don't just let it hang loosely. Inhale and hold for 1-2 minutes then bend the knees slowly to the floor back to the start position exhaling as you do so.

Yoga Position No. 3 - Standing Forward Bend

Stand in a relaxed position with your hands on your hips. Breath in and out, as you exhale bend forward slowly from the hips. Imagine that your body is lengthening as you lift upwards. Keeping your knees as straight as you are able, place the palms of your hands on the floor either in front of you, besides your feet or at the back of your ankles. Breathe in and lift and lengthen your body slightly, breathe out and release a little more into the pose. Relax your head completely and stay in the pose for 30 seconds to one minute. To come up, place your hands on your hips, breathe in and straighten your spine slowly.

Yoga Position No. 4 - The Bridge Pose

Lie flat on the floor, preferably on a yoga mat. If, required, support your neck with a folded towel or similar. Bend your knees, bringing your feet as close to your bottom as possible. Exhale slowly, pressing your feet and arms down onto the floor. Push your tailbone upwards and into the pubis, firm your buttocks and lift them off the floor. Balance by putting your hands onto your pelvic area. Keep lifting until your thighs are level with the floor. Keep your knees directly over your heels, but push them forward away from your hips. Lift up your lower hips and bring in and upwards towards your naval. Stay in this pose for 30 seconds to one minute, breathe out and release, rolling the spine slowly down onto the floor.

Any or all of these poses should help you to fight off your headache.

Natural Treatment For Stress & Anxiety - Yoga

2009-06-19T10:00:00.000+05:30

By Ian J Spencer

You would have definitely heard of yoga, which is one of the hot favorites in the USA today. The Western world is gradually looking into the secrets of youth and health that ancient civilization of the East followed. The Indian civilization is one of the oldest and extremely rich in scientific applications not only in medicine but also in engineering, physics, mathematics, astrology and astronomy among others.

Yoga has four branches that cover the journey of any human being who wishes to attain oneness with the Universe and enlightenment. Walking on this path would also ensure that your body stays free of diseases and human weaknesses without any dependency on food and basic life-supporting comforts. Yoga not only diseases-proofs your body but also tunes your mind to find and understand the Eternal Truth.

1. Kriya yoga or karma yoga - this covers the free will of a human being whereby they make their choices in life and the consequences of these choices on his or her life
2. Bhakti yoga - or attaining liberation through prayer and worship of God
3. Gyana yoga - or enlightenment through learning and acquiring of knowledge, and
4. Raja yoga - or achieving enlightenment with the exclusive help of your mind, ignoring the body completely

You do not need to adopt the austerity of yoga in its complete form. The beauty of yoga is that you can use the exercises this science prescribes without worrying about the rest of the doctrine and still profit from it. Two things are extremely important when you learn yoga:

(i) you need to learn yoga from an accredited and recognized guru or yoga practitioner, and
(ii) you need to do it at the dawn, on an empty stomach, or at bedtime daily - if you want it to really work for you

Yoga can help fight any disease whatsoever that plagues human beings, even cancer. It is excellent for controlling and reversing anxiety. It is also exceptionally potent in treating depression. I am not giving you the asanas (postures) that are prescribed for controlling and treating anxiety and depression because I do not want you to try these exercises on your own. Do not be tempted to buy the much-advertised DVDs from the market unless you have learnt the postures from a guru.

The danger of initiating yoga on your own is that a mistake in getting the right posture might not only be useless, but also might harm you. Every asana is meant to touch, massage and coax into optimal functioning some organ or system in the body. No matter how clear is the DVD or instruction given in a book, you would not be able to see yourself performing the asana; nor would you be able to see whether you are doing it correctly or not. This is where a proficient yoga practitioner and teacher would be able to guide you. Once you learn the asanas correctly and you are confident about it, you can practice it at home alone without anyone's help.

Yoga when combined with meditation can be an exceptional tool to defuse anxiety and depression. It is also extremely beneficial for people who suffer from sleep disorders due to anxiety or depression. You can however, go for yoga without the meditations component and you would be profited nonetheless.

Eating Disorders And The Use Of Yoga In Prevention And Treatment

2009-06-18T10:00:00.004+05:30

By Roy Thomsitt

It was not so long ago that eating disorders, such as bulimia and anorexia, were thought to be purely the result of mental conditions. More recently, though, some physical factors have been attributed to these conditions. It is now thought that eating disorders can be triggered by a multitude of factors, in combination, including those of a psychological, behavioural, social, or biological nature.

How Can Yoga Help With Eating Disorders

As with many conditions, eating orders can better be dealt with through a calm and focused mind. Depression and low self esteem are problems often associated with eating disorders, and Yoga can help with both.

It has been proven that Yoga can reduce depression, restoring a state of balance and well being in the individual. Also, there are different yoga practices which encourage heightened levels of self esteem, and promote a positive view of your own body. These are crucial factors with eating disorders, and it has been shown that the application of yoga can significantly increase recuperation and healing. Through the elimination of self judgment, yoga establishes a strong connection between mind and body. This, of course, is the natural state of wellness. By re-establishing this strong connection, mind and body will work in harmony to repair the damage.

Regular yoga practice will increase the overall fitness level of the human body, improving the immune system and giving it a good chance of fighting illnesses. This is helpful with Anorexia, for example, because the sufferer's body will experience lower energy levels, and the condition reduces bone density.

In dealing with eating disorders, the yogic system identifies them as a problem related to the first chakra. There are different yoga poses that can be used to balance it: eg. staff, crab, full wind, and pigeon. By using grounding postures (eg mountain, goddess, standing squat and prayer squat) strength and courage can be increased. What these postures do is to re-establish the strong mind-body connections, and through that connection help overcome many physical obstacles. For anorexia sufferers, most of the yoga back bending poses help reduce depression, while forward bends can calm the spirit and reduce anorexia's effects.

Because the mental state has an important role in eating disorders, meditation can be used successfully to reduce negative and harmful thoughts and feelings. An active, well targeted, meditation practice should prove to be very effective. The yoga poses work best when external factors are shut out, and concentration is allowed to focus on your inner self. Giving special attention to breathing, and also to inner sensations, will transport you to a state of greater awareness and calmness. This new state will allow you to go on further to explore new concepts, and hopefully pursue new goals that may have been impossible before.

As with many medical conditions, being aware of the bulimia or anorexia problem, and showing a constant and strong desire to defeat it, is a great method to reduce their effect. It is likely that an early adoption of yoga practices would make the patient more aware of the problem, thus making a positive contribution to an early cure. However, these yoga techniques are more usually used in the recuperative stages of the illness. That is a pity because, as with all illnesses in which it can be beneficial, yoga works best in the prevention stage, when the negative effects are still low and easier to over come.

Yoga Meditation - First Step to Mental and Physical Health

2009-06-17T10:00:00.003+05:30

By Brit Forchet

Did you know that practicing yoga meditation can bring you some health benefits? Yoga meditation can be particularly helpful to you if you've been experiencing a lot of stress lately. This practice could be one of the best things you can do. In fact, it can even be life saving.

There are many types of yoga meditation you can try. One of these is Sahaja meditation. However, before you jump into it, you'll need to first learn about this technique and the things involved.

Essentially, it is the fusion of yoga and meditation. Of all the exercises you can do, these two are the most relaxing. The main objective is to get your mind, body and spirit in sync. You don't just focus on one aspect; you focus on all three simultaneously. Exercising regularly can help you tone your body and get you in shape. However, a healthy body isn't complete without a healthy mind and soul. And this is where yoga and meditation comes in.

Nearly everyone can benefit in some way or another from doing it. In fact, yoga meditation systematically deals with every level of your being, and that includes your interactions with yourself and the world. Right after your first session, you'll notice how your stress levels have gone down. This is because it addresses the senses, body, breath and mind. It helps ensure that your mind, body and soul are in sync. It is like no other exercise.

Sold on yoga meditation? To get started, register for a class at your local gym or fitness center. This way, you'll work with pros who know all about the proper way to do it and guide you as you do it. With this set up, you'll have someone who will let you know if you're doing something wrong and possibly prevent injuries The great thing about it is that you'll get to make the most out of it this way. After your first few yoga and meditation sessions, you'll notice that you're less stressed and your muscles feel looser. Best of all, you'll feel better overall.

Using Yoga Cleansing to Regulate Type 2 Diabetes

2009-06-16T09:05:00.001+05:30

By Dennis Francis

For those who suffer from type 2 diabetes, it is a life changing situation. Diabetes can cause heart disease, stroke, amputations, kidney failure, blindness etc and it can remain undetected for years. If you are overweight, pregnant or over 50, it is important to get checked for diabetes.

Type 1 diabetes develops due to a diminished production of insulin. Type 1 diabetes is usually diagnosed in children and young adults, and was previously known as juvenile diabetes. In type 1 diabetes, the body does not produce insulin. Insulin is a hormone that is needed to convert sugar (glucose), starches and other food into energy needed for daily life.

Type 2 diabetes develops due to resistance to insulin effects and is mostly associated with obesity. In type 2 diabetes, either the body does not produce enough insulin or the cells ignore the insulin. Insulin is necessary for the body to be able to use glucose for energy.

Yoga can help to regulate your mind and body while cleansing your system. Yoga has several parts- asana, pranayama and shatkarma. Asanas (postures) and Pranayama (breathing techniques) are quite popular and widely practiced but today only a few people practice Shatkarmas (Yoga cleansing practices).

By taking up yoga your quality of life can vastly improved. If you dedicate yourself to the daily practice of yoga, the practice can help to reduce your stress hormones, bring a feeling of calm and relaxation and at the same time help to reduce the effects of type 2 diabetes.

Type 2 diabetes can be prevented. It is not a foregone conclusion to get the disease or to fall victim to its effects once contracting it. The best method of prevention is a balanced diet and exercise program that regularly cleanses your system and lowers your stress level.

Yoga provides a stress reducing regimen and a vigorous exercise program that can reduce your fat level and strengthen your body. If you become a serious practitioner, you can master the ancient cleansing arts. In order to perform these rituals, you should find an accomplished yoga master.

There are six practices used in Yoga cleansing; they are Dhauti, Basti, Neti, Tratak, Nauli and Kapalbhati.

Dhauti is an important yoga system of cleaning. It has four distinct types.

Antar (internal) Dhauti - This further divided into Vatsara Dhauti (Expelling air through the anus).
Varisara Dhauti (Purging water through the bowels).
Vahnisara Dhauti (rapid expansion and contraction of the abdomen).
Bahiskrita Dhauti (washing the rectum in the hands).
Hrida (cardiac) Dhauti - It has three kinds of practices Danda Dhauti (Inserting soft banana stem in the stomach).
Vastra Dhauti (Swallowing a long thin strip of cloth) Vaman Dhauti (Regurgitating the contents of the stomach).

Basti - This practice of colon cleansing has two parts Jala (water) Sthal (Dry) basti (Air is sucked in this case).

Neti - this yogic nasal irrigation technique is of four types Jala (water) Neti (passing warm saline water through the nose) Sutra (thread) Neti (passing a soft thread through the nose) Ghrita (ghee) Neti (passing clarified butter through the nose).

Dugdha (milk) Neti (passing of milk through the nose.

Tratak - A yoga exercise for the eyes, it involves steady and continuous gazing at a point of concentration. It is further subdivided into:

Hantar (internal) Trataka, and Bahir (external ) Tratak.

Nauli - A yoga abdominal cleansing technique which serves to massage the internal organs of the body. In this the abdominal muscles are isolated and churned. It has three parts akshin Nauli (when muscles are isolated to the right).
Vama Nauli (left) Madhyama Nauli (middle).

Kapalbhati - this mind detoxification technique of yoga has three components Vatkrama Kapalbhati (similar to bhastrika pranayama). Vyutkrama Kapalbhati (sucking water in through the nose and expelling it through the mouth) Sheetkrama Kapalbhati.

Using yoga to reduce your stress, cleansing your body and mind as well as building your body is a great way to stave off the effects of diabetes. If you are working pro-actively to reduce your chances of contracting Type 2 diabetes, cleansing and working out regularly can help you to combat the disease.

Best Effective Yoga Exercises For Slim Waist

2009-06-15T08:47:00.002+05:30

By Nisha Sharma

Yoga in the latest discovery of the contemporary world and people are following the various asana's of yoga and it is giving them spiritual healing. Women have also started doing yoga, commonly yoga exercises waist as it is giving them peace and health. Yoga exercises waist is giving them what they most require and that is peace.

One thing which is very important about yoga exercises waist or any other exercises as it that it has to be practiced in the presence of some yoga experts otherwise yoga exercise waist may not be appropriate for you. You have practice these exercises under the tutelage of expert to get the desired effect.

With the rapid pace of industrialization and modernization, people are running away from doing work physically and because of which they are surrounded by the various lifestyle diseases.

Yoga exercise for waist is helping you to get away from the fat accumulation in body and promotes physical and mental health.

Yoga exercise waist help you to not just reducing the fat in and around waist and hips but at the same time it helps to maintain the level of fat in the body. There are some of the exercises or Pogasanas and Pranayamas followed by 20 minutes of relaxation techniques. This is important for yoga exercise waist.

For relaxation Shavasana, Makarasana or Yoganidra are used. The other yoga exercise waist like Vajrasana, Suryanamaskara, Pavanmuktasan, Bhujangasana, Salabhasana, Trikonasana, Hastapadasana, Cakrasana, Dhanurasana, Viparitkarani, Sarvangasana and Pranayamas as followed by relaxation postures.

Remember these are name of the yoga exercise waist and some of these are having positive impact on the other part of the body, but you need to practice these exercise under the able guidance of the yoga teacher. There are other yoga exercises waist also which are healing and giving you positive impact.

Surya Namaskar: It is considered as the best exercise for human body. Surya Namaskar consists of important Yogasanas and Pranayama. The Pranayama and thus its advantages are skillfully incorporated in Surya Namaskar. The Mantras (Bija Mantras), which are chanted before practicing, are also very useful.

There are different positions of Surya Namaskar and these positions are as under:

1. Inhale and maintain the standing position with hands joined together near chest, feet together and toes touching each other.

2. Exhale and bend forward in the waist till palms touch the ground in line with the toes. Don't bend knees while performing. At first you may find it difficult to attain the ideal position but try to bend as much as possible without bending in knees. Remember, while exhaling bend forward in the waist, palm touching the ground, fingers pointing forward, thumbs at 90 degree angle, legs straight, try to touch the forehead to the knees and relax the neck.

Mudras Yoga For Your Hands And Fingers

2009-06-14T09:55:00.003+05:30

By Carole Fogarty

Mudras are my new found love. They are now part of my daily life and the mudra I have chosen for this month promises to offer me calm, inner core strength and improved focus (yeah, no more distractions for me) plus a healthier flow of energy throughout my entire body giving me more vitality. My clever hands, thumbs and fingers have quickly got my mind into shape and the body has eagerly followed.

The ancient Indian wisdom of Mudras are definitely my new well being energy tool.

Mudras are simple and I love simple. They are gentle and gracious in their actions and can literally be done while you are standing, sitting or in meditation. All you need is five minutes.

The ancient Indian texts explain how they can support the healing of many illnesses along with balancing all your chakras and bringing harmony back into your body, mind and soul. Used as a remedy for disease they are generally practiced for 30 - 45 minutes.

What are mudras?:

Mudras are healing hand postures and are a powerful aspect of yoga. There are Indian texts which explain how mudras are an ancient science that have been used for thousands of years to restore health. Mudras are literally health in your hand. Our thumbs, fingers and the palms of our hands are constantly emitting electromagnetic currents of energy and by creating certain postures with your hands, fingers and thumbs you opening up energy channels to encourage flow and healing.

The most familiar mudra’s:

If you practice yoga or meditation you will definitely be familiar with the Gyan Mudra. This is when the thumb and index finger connect whilst the other three fingers are left open and spread. The benefit of holding this mudra while in meditation is that it increases the flow of energy to your astral self. On a physical level it improves concentration, focus and memory. This mudra I have used for many years to support my meditations

Another mudra which I have used often in certain yoga postures is to hold the hands in prayer pose over the heart chakra. For me personally this is a very nurturing and calming hand posture and tends to bring the energy of peace into my body.

My chosen mudra for this month is the Prana Mudra:

I have chosen just one mudra this month to practice and absorb myself into. The prana mudra or life mudra seemed the obvious choice for me as I can get easily distracted and felt I needed more internal stability.

When doing this pose I sit on my meditation cushion in a peaceful environment (the kids are at school) calm my breathing, focus on my breath and place my subtle awareness on the energy currents being created with this pose. I'll observe the sensations, the blocks and the lightness flowing to different parts of my body. I'll do my best to just let thoughts float by and stay calm and centred. My intention is to repeat this pose twice a day for five minutes at a time. I’ll keep you posted with my progress and share my experiences before I move onto another mudra next month . All mudras will be filed under healing mudras.

The benefits of the prana mudra:

This particular mudra is said to benefit and increase the life force energy within you. Strengthen immunity, muscles, eyes and remove nervousness.

Nervousness or anxiousness can be an indication of weakness and reveals itself by being easily distracted due to lack of internal stability. This mudra strengthens the base chakra which will in turn strengthen and calm your inner core. The finger positions stimulates the nourishing energy in the pelvic flow and gently increases vitality and assists in reducing fatigue.

Keen to learn more about mudra’s:

My research, reading and study of mudra’s is in full swing. I’ll be featuring once a month a specific healing mudra that I am personally working with.

In the meantime I’ve ordered a book, DVD and a card set from amazon which I must say looks absolutely fabulous by Sabrina Mesko. She was taught sacred mudra techniques by a Master of White tantric yoga; Yogi Bhajan who then gave her the responsibility to share it with the western world. She is also an executive member of the world yoga council in India so I figured her books and DVD was a great place to start.

I’ve also enquired about her practitioner training program which looks like being held in 2008 in America. Now that is something I would definitely be keen to put on my schedule for 2008.

10-Minute Power Yoga

2009-06-13T09:10:00.001+05:30

By Denise Austin, Prevention

Everyone I speak with feels fantastic after doing yoga. This great form of exercise stretches and strengthens your muscles simultaneously. Adding in the ball and band allows beginners and advanced students alike to explore yoga postures in a new way. I've incorporated the ball and band into my favorite yoga postures such as the Warrior, the Balancing Stick, the Mermaid, and more.

The exercises run in a flow sequence, and you can do the entire sequence as a 10-minute routine, holding each move for up to 1 minute. You can also deepen and hold each pose longer for added benefits—a great alternative when you have more than 10 minutes for your routine.

Pose of the Dancer

Firms and flattens your lower belly

Tones your inner thighs

Improves your balance

Strengthens and tones your legs

Improves core strength

The ball will help you to gain your balance in this challenging posture.

Stand with the ball about 2 feet in front of you. Place your right palm against the top of the ball. Shift your body weight over your right foot. Exhale as you lift your left foot in toward your buttocks and grasp your left ankle with your left hand. Inhale as you reach back through your left leg, deepening the posture. Hold for 30 seconds, breathing normally, and then release and repeat on the other side.

Warrior

Tones your thighs

Strengthens your core

Stretches your chest, hips, groin, abs, and shoulders

Many people allow their torsos to collapse forward in the Warrior pose. Holding the ball overhead will help you keep your torso upright and your chest open, allowing you to feel a deeper stretch in the front of your hips, your abdomen, and your chest.

Stand with your feet under your hips. Hold the ball overhead. Exhale as you step forward with your left leg. Inhale and lift your right heel and move it inward so that your rear foot is at a 45-degree angle.

Exhale as you bend your left leg and sink into a deep lunge, as shown. Keep your upper arms in line with your head and reach up and into the ball, as if you were Atlas holding up the world. Hold for 30 seconds, breathing normally. Inhale as you rise to the starting position and then repeat on the other side.

Balancing Stick

Improves balance and coordination

Tones your abdomen, back, waistline, and legs

The Balancing Stick ranks as one of the more challenging postures in yoga. Adding the ball as a prop will help you to hold the posture longer and bring your body into proper alignment.

Stand with the ball about 2 feet in front of you. Exhale as you bend forward from your hips, placing your hands against the ball. Raise and extend your left leg.

Lift and extend your right arm. Reach out through your right fingertips and left toes to lengthen your spine. Keep your tummy firm as you balance, breathing normally. Keep your head in a neutral position, with your gaze at the floor. Hold for 30 seconds, breathing normally, and then release and repeat on the other side.

Triangle

Stretches your sides, chest, and inner thighs

Tones your legs, arms, and torso

Beginner yoga students often allow their top shoulders to collapse downward in the Triangle, reducing the stretch along the sides of their torso. Using the ball, beginners can easily move into the pose.

Stand with your feet about 3 feet apart. Place the ball underneath your right thigh. Turn your right foot out 90 degrees and slide your left heel back slightly. Extend your arms from your shoulders.

Exhale as you bend to the right, sliding your right hand down your leg as you bend. Extend your left hand toward the ceiling and slightly behind your torso. Turn your head to look up toward the ceiling. Hold for 30 seconds, breathing normally. Inhale as you rise and then repeat on the other side.

Mermaid

Stretches your sides, chest, neck, and shoulders

Strengthens your abdomen

Improves your balance

When you sit on the ball to stretch into the Mermaid, you activate your abdominal muscles as they work to keep you stable. The band will help to keep your top shoulder from dropping forward, allowing you to feel a deeper stretch.

Sit on the ball with the band between your hips and the ball and with your knees bent and feet on the floor. Grasp one end of the band in your right hand, securing it by your side. Grasp the other end of the band in your left hand, extending your left arm overhead.

Exhale as you reach up and over to the right, as shown, feeling the stretch along the left side of your torso. Keep both hips equally planted on the ball. Turn your head to look up. Hold for 30 seconds, breathing normally. Inhale as you rise and then repeat on the other side.

Cobra

Strengthens your back

Improves your posture

Stretches your chest

The ball helps keep your lower back and hips in proper alignment, preventing tightness or pinching in your spine as you extend into the pose. Placing your palms against the front of the ball helps you to extend your spine, allowing you to stretch more deeply.

Lie with your tummy on the ball, your legs extended, and the balls of your feet on the floor. Rest your palms on the ball for support.

Inhale as you reach through the crown of your head to lengthen your spine as you lift your upper back, neck, and head toward the ceiling. Press your hands into the ball to help lengthen your spine. Hold for 1 minute, breathing normally, and then release.

Bridge

Tones your hips, buttocks, thighs, back, and abdomen

Doing the Bridge against the ball is a completely different experience than doing it on the floor. With the ball, you'll really feel your hips and buttocks working to keep your torso stable.

Sit on the ball with your knees bent at 90 degrees and your feet flat on the floor. Place your palms on the ball for support and slowly walk your feet forward, allowing your back to slide forward along the ball.

Release your hands toward the floor and continue to walk your feet out until the ball rests under your shoulders, as shown, supporting your shoulders, neck, and head. Reach your hips toward the ceiling. Hold for 1 minute, breathing normally. Inhale as you walk your feet back in and rise to the starting position.

Forward Bend

Stretches the backs of your thighs and your back

The Forward Bend is a perfect complement to the Wheel, as it brings your spine into the opposite position. Doing it while seated on the ball helps you to tip your pelvis forward as you bend.

Sit on the ball. Extend your legs, with your feet about hip-distance apart.

Exhale as you bend forward from your hips and slide your hands down your legs (to your feet, if possible). Try to keep your back long and flat. Hold for 1 minute, breathing normally. Inhale as you rise.

Wheel

Stretches your thighs, hips, abdomen, chest, and shoulders

Tones your legs and back

You'll love doing this back bend over the ball. The ball fits snugly into your back, giving you the support you need to extend into the Wheel and feel the wonderful, deep stretch along the front of your body. The curve of the ball helps bring your spine into the correct position, preventing pinching between your vertebrae.

To bend into the Wheel, start by sitting on your ball. Walk your feet forward and bend your knees until your lower back comes in contact with the ball.

Extend your legs. Place your palms against the ball for support as you lower your entire torso and head onto the ball. Once your torso is in position, reach back with your hands, as shown, placing your palms on the floor. Hold for 1 minute, breathing normally. Inhale as you release.

Knee Sway

Stretches your spine, lower back, hips, and chest

The ball will help create more of a twist in your spine.

Lie on your back with your knees in toward your chest. Grasp the ball and extend your arms from your chest.

Exhale as you lower your knees to the floor to your left and the ball to the floor to the right. Hold for 30 seconds, breathing normally. Inhale as you rise and exhale as you repeat on the opposite side.

Yoga Helps Those With Asthma

2009-06-12T10:55:00.001+05:30

By Amanda Gardner, HealthDay Reporter

Settling into a warrior or tree pose a few times a week seems to improve symptoms and quality of life for people with asthma.

In fact, participants in a recent trial studying the effects of Hatha yoga also reported that they had been able to cut back on some of their asthma medication, said Amy Bidwell, senior author of a study presented this week at the American College of Sports Medicine's annual meeting, in Seattle.

"It's dramatic but not surprising," said Dr. Jonathan Field, director of the allergy and asthma clinic at New York University School of Medicine/Bellevue Medical Center in New York City. "There have been some smaller studies that have stated this before, but I don't think they've ever used a standardized scale of this sort."

Bidwell, a doctoral student in the department of exercise science at Syracuse University, had injured her back when she was working as a personal trainer. "I opted for yoga, not surgery, and it pretty much healed me," she noted.

And while previous studies had been positive, most had looked at immediate physiological responses following a rigorous yoga practice, for example, twice a day for 10 days.

That regimen, Bidwell said, "really wasn't feasible," Bidwell said. "Three times a week for 10 weeks was more realistic."

Bidwell and her co-authors, one of whom is a physician, randomly assigned 20 individuals aged 20 to 65 to practice Hatha yoga two-and-a-half hours a week or to join a (non-yoga) control group, for a total of 10 weeks.

Results were based on a questionnaire that measured frequency and severity of symptoms, activities associated with breathlessness and social and psychological functioning.

"We hold poses up to a minute and focus on deep breathing, which is critical to asthmatics" said Bidwell, who is also a yoga instructor.

Heart rate variability, oxygen consumption and ventilation were also assessed while volunteers performed each of two tasks: handgrip for three minutes and an upright tilt for five minutes.

Overall, scores of individuals participating in the yoga arm of the trial improved an average of almost 43 percent.

There were few or no differences between the groups in heart rate variability, oxygen consumption or ventilation.

"There's not much of a downside to yoga unless you have a major orthopedic problem," said Bidwell, who does not hesitate to recommend the practice to asthmatics after receiving proper instruction.

"Breathing symptoms are such a big part of asthma in terms of gaining control over them. Yoga enhances awareness of breathing and you may be able to recognize early on when breathing is not at a level it should be, which would promote earlier care," Field said. "Also, it's been recognized that deep breathing in athletes -- swimmers or runners -- actually improves asthma. When you have more functional use of lungs, it protects against asthma."

Field added he would like to see more and larger studies on the subject.

The Benefits of Power Yoga

2009-06-11T10:18:00.002+05:30

By Jeanette Pollock

Today's power yoga basically branched out from the Ashtanga Yoga of the Hindu tradition and religion of India.

Power yoga is emphasizing the development of one’s flexibility and the nurture of the desire for a vigorous whole body workout. The activity most of all facilitates for concentration and mental stability.

There are various reasons why power yoga classes abound everywhere. Nowadays, different and major gyms all over the world are offering power yoga classes.

No wonder. That is because those who have already immersed in the activity openly acknowledge the benefits and health effects to them.

Power yoga classes have become popular for various reasons. Not just vogue, more and more people are getting into the activity because of the proven benefits the exercise can do to them.

Bodily gains from the Power Yoga

First of all, the power yoga promoted overall well-being of the body. Because power yoga also involves physical activities that are sometimes stretching and working out muscles, power yoga is sometimes made as alternatives to ordinary and daily workout routines.

There are several significant benefits of doing the power yoga to one’s body. Among these benefits are the following:

- Power yoga bolsters flexibility, stamina and strength.

- Power yoga promotes improvement of one person’s ability and capability to focus and concentrate.

- Power yoga helps people release the distracting anxiety and overall tension.

- Power yoga helps one person develop and maintain good and proper posture.

- Power yoga tones the body in a way that is neither hard nor stressful.

- Bodily toxins are removed from the physical or body system through the sweat the body excretes during power yoga session.

- Power yoga also serves as a great warm up or training activity for all sorts and types of athletes.

- Power yoga, when done regularly would help improve an athlete’s overall performance especially in demanding sports like golf, football, cycling an of course, swimming.

Health clubs

Various and numerous health clubs all over the world are now offering different power yoga classes because the popularity of the exercise is truly rising.

Power yoga practitioners frequent health clubs that offer power yoga training and classes because they know and attest that power yoga help them attain physical improvement, mental power as well as spiritual enlightening.

Touching on the mental and spiritual facets of one’s overall personality is one attribute of the power yoga that is significantly missing and left out in all other forms and kinds of exercises.

Health clubs nowadays appreciate this fact. That is why most of them are trying and aiming to offer their members with such classes and offerings.

The spiritual and mental facet

The spiritual and mental facet of one individual is hard to tap, develop or nourish. That is why when power yoga started becoming popular, it became the venue and task on how people touch on their spiritual and mental aspects.

Overall relaxation and well-being is improved by becoming attached and involved in power yoga activities and exercises.

It is important to know about power yoga if you want to start doing the activity regularly. You will be surely surprised how much more benefits can be offered and provided by the activity or exercise.

Do the power yoga now and experience its benefits yourself.

Fat-Blasting Yoga

2009-06-10T09:55:00.002+05:30

By Selene Yeager, Prevention

If you bypass yoga because you're more interested in firming your body than raising your consciousness, here's a mind-body routine your muscles will love.

This fat-blasting yoga-inspired workout, designed by Beth Shaw, owner of YogaFit in Redondo Beach, CA, turns up the burn with multiple repetitions of each pose. Once you complete one pose, you flow directly to the next, with no resting between sequences. Yoga, when practiced in this vigorous style, works just as well as strength-training for shedding fat. It also makes your heart stronger and boosts cardiovascular fitness, found a study from the University of California, Davis. Practice regularly to stay slim, fit, and serene.

Workout Basics:

Reps and sequences
Start by quickly inhaling and exhaling through your nose for 20 breaths. Then perform each sequence the specified number of times before moving on to the next without a rest. Aim for 4 or 5 workouts a week. Each should take about 30 minutes.

Equipment

A sticky yoga mat (available at most sporting goods stores for about $20).

Technique

To oxygenate muscles and relieve stress, do one movement per inhalation or exhalation.

Cooldown

Relax by lying on your back with hands on abdomen, legs extended, for 15 breaths.

Results

You should feel stronger and look slimmer in 2 to 4 weeks.

Sequence 1

Chair Flow

Tones thighs and glutes

Stand with feet hip-width apart. Extend arms straight out in front. Lower body (don't let thighs go lower than parallel to floor). Straighten legs and raise arms overhead, palms facing forward. Return to start. Do 10 to 15 reps.

Sequence 2

Moon Flowers

Tones thighs, glutes, and core (abdominal, side, and back muscles)

Stand in a wide straddle, toes pointed out slightly. Extend arms straight up.

Lower until tailbone is almost level with knees (keep knees behind toes) and pull elbows down toward ribs. Return to start. Do 15 to 20 reps.

Sequence 3

Cat to Cow

Tones core and upper-body muscles

Get on hands and knees. Pull navel toward spine and round back, dropping chin to chest and tucking buttocks.

Lift head, chest, and tailbone. Allow belly to lower toward floor and arch back. Return to start. Repeat 10 to 15 times.

Sequence 4

Downward Facing Dog, Warrior I, Plank Push-Up

Tones and shapes all major muscles and improves balance

From Cat position, move into Downward Dog by tucking toes, pressing palms into floor, and lifting hips. Straighten legs and press heels down. Hold for 10 to 15 breaths.

From there, step forward with right foot (keeping palms on the floor, left leg extended) and bend right knee (knee should be directly over ankle). Come up and extend arms overhead to perform Warrior I (see image). Go back into Downward Dog by bending at hips, planting hands on floor at each side of right foot, stepping right foot back, and lifting hips.

Shift into a modified Plank pose by dropping knees onto floor. Body should form straight line from head to knees, and hands should be directly beneath shoulders.

Do a Plank Push-Up by bending elbows back, close to ribs. Slowly lower chest toward floor. Press back up to Plank position. Lift hips back into Dog. Repeat sequence, this time stepping left foot forward into Warrior I. Repeat sequence 10 times per side.

Sequence 5

Boat Angles

Tones core and abdominals

From Downward Dog, lower knees to floor, sit back, and raise torso. Shift butt to floor and bring legs around to sit with knees bent and feet flat on floor. Grasp lightly behind thighs.

Pull navel toward spine and, keeping back straight and feet on floor, lean back to a 45-degree angle. Hold for 2 to 5 breaths. Straighten back up. Repeat 5 to 10 times.

Sequence 6

Boat Lifts

Tones core and thighs

From the start position for Boat Angles, contract left quad and lift and extend left leg. Lower leg to start. Repeat with right leg. Repeat 5 to 10 times on each side, alternating legs.

Power Yoga For Modern Living

2009-06-09T09:10:00.002+05:30

By Keith Langevin

This power yoga routine is excellent for a total body warm up before you begin your exercise program and, in fact, is a very good workout in itself. It stretches your muscles and works your breathing, as well as strengthens your arms, back, chest and legs. It is important to breathe fully and to do each part of the exercise slowly. Do not hurry through this and concentrate on your breathing throughout.

You start in a standing position with your arms hanging at your side. Slowly breathe in deeply while you look to the ceiling and raise your arms overhead. Try to touch the sky. Slowly bend forward, breathing out, and touch your hands to the floor. Keep your legs as straight as possible but it is important that you stretch down as much as possible. In the beginning, you will probably have to bend your legs. Your head is close to your body and you want to look between your legs. If you are limber, place your palms flat on the floor. Breathe in and, holding the same position, lift your head and look forward. Breathe out and walk your feet backward as you get into a pushup position.

When you become efficient at this routine, you can jump back into position if you like. Breathing in, lower your belly close to the floor, at the same time shift your feet so the top of your feet are flat on the floor and stretch your upper body upward. You stretch your neck muscles as well by looking up at the ceiling. Breathe out and move your body so that the bottom of your feet are now flat on the floor and your butt is as high in the air as possible. Look between your legs. You are in an inverted V position. Breathe in and walk your feet forward until you are back into the position where you are touching the floor with your head close to your body and you are looking forward. Breathe out and lower your head so you are now looking between your legs again. Breathe in and slowly stretch up, standing and reaching for the sky, looking at the ceiling. Now breathe out and return to your starting position, hands at your side. You have just completed one set.

Your goal is to work up to five sets eventually. Remember to concentrate on your breathing. When you breathe in, do it slowly and take in as much breath as possible. When you breathe out, exhale all your breath and try to touch your back with your belly button. Do these before exercising or do them first thing in the morning to get your body ready to face the day.

Tips for Yoga Beginners

2009-06-08T11:42:00.004+05:30

By Maggie Spilner, Prevention

Try to force yourself into a yoga posture to look like the instructor or a picture in a book, and you may end up in worse shape than if you had run a marathon.

"Yoga is meant to be a nurturing form of exercise, not a rigid imitation of poses," says Richard Faulds, author of the upcoming Kripalu Yoga: A Complete Guide to Practice On and Off the Mat (Bantam, 2004). It's very possible to stretch and strengthen your body without having to touch your nose to your knees or your feet to your head.

Here's how to help ensure that you leave yoga class serene, not sorry!

Style Guide: Look for gentle styles such as Kripalu, Viniyoga, or Integral Yoga. Bikram, Ashtanga, and Power Yoga are generally too vigorous for beginners and inflexible people.

Teacher Training: Find an experienced, certified yoga instructor who asks about your physical limitations and will modify pace or offer alternative poses to meet your needs. To find a certified instructor in your area, go to the Yoga Alliance Web site, or call them toll-free at (877) 964-2255 (from the US) or (610) 777-7793 (from Canada).

The Warm-up: Ten minutes of easy movements will increase circulation, lubricate joints, and ready your body to stretch. Poses should progress from simple to more difficult.

X-rated Postures: These poses can place tremendous strain on joints and disks: the plow, full shoulder stand, headstand, and full lotus. Beware!

Back Protection: Keep knees slightly bent, and hinge from the hips when bending forward from standing positions. When arching backward in any pose, concentrate on opening the front of the body by lengthening from the navel to the sternum. Don't overarch the lower back, which compresses lumbar disks.

Knee-savers: Don't lock your knees in standing postures, despite what a teacher may say. If you feel any strain during sitting or kneeling postures, place a cushion or folded blanket under your bottom.

Neck Care: Always keep your neck in alignment with the rest of your spine when arching backward. Don't let it flop back or down.

Your Limits: Get to know your body and its injury-prone zones. Back off from any movement that causes pain or cramping. Don't compare yourself with others.

Hands On or Off: Many teachers assist students during classes. In general, a light touch that brings your awareness to an area and allows you to make your own adjustments is safest. Teachers who adjust you by moving your body for you or forcing you into a posture may cause injuries. Just say no!

What Is Iyengar Yoga?

2009-06-07T08:33:00.002+05:30

By Mike Selvon

Belur Krishnamachar Sundararaja Iyengar, founder of Iyengar yoga, has been practicing this relaxation technique for over 60 years and is considered to be one of the foremost meditation instructors in the world. He was born into a poor Iyengar family in the village of Belur Karnataka, South India. Iyengars are a community of Brahmins (a priestly class) who study the vedas and ancient religious texts that indicate a Supreme Being, as well as subsidiary gods, whose existence depends upon the all-powerful God.

After receiving spiritual treatment, B.K.S. Iyengar survived malaria, tuberculosis, typhoid fever and malnutrition. He began teaching this meditation technique in 1937 and has since traveled the globe, spreading his ideas to the Western world.

He has won several awards and published fourteen books, including "Light On Yoga," which has been dubbed "the bible of yoga." Time Magazine called Iyengar one of the "100 most influential people" in 2004. Iyengar yoga is one part spirituality and one part physical fitness, paving the way toward a united mind and body.

Spiritually, Iyengar meditation is based upon Patanjali's eight limbs of raja yoga. The first is Yama, meaning physically and mentally abstaining from the following five things: violence toward others and oneself, from coveting others' belongings, from sexual intercourse, from attachment to possessions and anything that is untrue.

The second limb is called Niyama, referring to the five observances: cleanliness of body and mind, satisfaction with what one has, penance and mental control, introspection and surrender to God. Asana refers to posture and position (ideally an erect stance with relaxed muscles) and Pranayama is the directed control of one's breath, which is so vital to successful yoga practice.

Pratayahara calls for the quieting of senses connected with the outer world. Only then will Dharana (concentration), Dhyana (meditation) and Samadhi (oneness with the Supreme Being) naturally follow.

In practice, Iyengar yoga is characterized by the use of belts, straps, sandbags, benches and blocks to aid in performing 200 asanas (postures) and creating body alignment. Equally important are the 14 pranayamas (breaths). Less emphasis is placed on muscular effort and more importance is given to finding the ideal position.

Standing yoga poses can build strong legs, improve circulation and coordination and help students with skills they can take to other forms of this meditation. The instruction is rigorous, compared to other styles, with highly trained and certified teachers actively placing students into the right positions and correcting misalignments. Beginners will surely get individualized attention and the most out of their instruction if they attend Iyengar meditation classes.

The benefits of Iyengar yoga include: increased circulation and comfort, better posture, stronger muscles, better balance and coordination -- in addition to feeling more at peace, with less stress and anxiety.