Sukhasana - Easy Yoga Pose

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.

Yoga Helps Those With Asthma

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.

Beginners Guide to Yoga - Five Ways Hatha Yoga Fills You With Energy

By Ntathu Allen

Have you noticed the growing number of yoga studios and yoga centres advertising yoga classes for beginners in your neighbourhood?

Have you thought of signing up for a class yet shy away from attending as you feel you are too old, too stiff, or just too busy and tired to find the time to go?

Perhaps you are an athlete or regularly work-out in the gym and feel hatha yoga is too gentle for you to include as part of your exercise programme. If this is the case, did you know that many top sport Teams and athletes, for example, The Australasian Women's Cricket Team and Serena and Venus Williams have been known to include yoga as part of their training schedule, for improved flexibility and endurance?

What Is Hatha Yoga?

As a form of exercise, yoga consists of a programme of:

Stretching exercises,(known as asanas) which gently open and stretch the body, increasing flexibility, suppleness and strength.

Breathing practices (known as pranayama) designed to cleanse the body and calm the nervous system and emotions.

Guided relaxation to release body tension and promote a sense of well-being.

Meditation to help calm and focus your mind and encourage you to experience a sense of inner peace and calm.

What Does "Yoga" Mean?

The traditional meaning of the word 'yoga' originates from the Sanskrit word 'yuj' meaning to yoke, union, join together as one. Traditionally speaking, the goal of yoga is to achieve union, connection with the Divine. In more general terms, yoga is seen as a practical way to help you achieve a state of inner balance, wholeness and calm into your life.

Hatha yoga, is the generic term used to describe the different types of yoga and is one the most popular types practiced in the west. Iygenar yoga, ashtanga, Bikram (Hot) and Bhakti yoga are examples of other schools of yoga.

The word "Hatha" is made up of "Ha" - sun and "tha" - moon. So, Hatha yoga literally means sun and moon joining together as one. The sun and moon represents the masculine (sun) and feminine (moon) principles as the opposing polarities of life. For example, black and white, heaven and earth, active and passive, yin and yang. This emphasis on polarising opposites represents the duality of nature and the human desire to seek union, wholeness and balance between the mind, body and soul. When these are in balance, you have perfect health, energy and vitality.

What Are The Benefits Of Yoga?

As a yoga teacher with over seven years personal practice, I too had great apprehension when I first started Yoga. I was recovering from the loss of my dear cousin and my brother and sought yoga as a means of regaining inner balance and peace.

Like you, many of the students who I teach yoga are complete beginners. Initially they had lots of anxieties and worries.

However, after a few yoga classes they feel the practice has made a huge difference to their lives. They feel healthier, more alert and energised. The following five points are some of the benefits told to me by my students.

One: Yoga makes you feel more alive and energised. One student says she used to always feel tired and worn-out yet after her first session she felt like she could run a marathon!

Two: Yoga encourages you to listen and respect your body. Yoga is not competitive. In a class, you are encouraged to take your time and work within your own range of movement. It does not matter what other students are able to do, whether you can touch your toes or do a handstand. The emphasis is for you to be aware of how your body feels in the different poses.

Three: Yoga helps to gently release negative energy and tension in the body. Through the use of breathing exercises, known as pranayama, yoga allows the body to relax. As you relax, you feel calmer and more at ease in your body. A lot of students say this is the main reason why they enjoy practicing yoga.

Four: Yogic philosophy promotes tolerance and acceptance of all. Yoga encourages you to see the best in everyone and to be the best you can be. Some classes include meditation. In meditation, the mind becomes calm and quiet, which helps you to give you a fresh perspective on challenging situations.

Five: Yoga poses develop suppleness and strength in your body. This helps to relieve stiffness, joint aches and pain in the back, neck and shoulders. As your body becomes stronger, more flexible, you feel better and more able to do the things you enjoy.

So, there you go. Next time you pass a yoga centre and you are not sure whether to take a class, why not pop in and enjoy a hatha yoga class. You'll be glad you did. Email me and let know how you get on. I will be delighted to support you in your yoga practice.

Basic Yoga Poses (Asanas)

By Rachel Dayer

In most forms of Yoga there are three components to the practice; breathing, concentration and physical poses also known as asanas. The two poses below are the most common asanas used in Western Yoga practice today.

Padma-Asana: Probably the most famous and well-known pose; the Padma-asana is referred to as the Lotus Position. The root of the words to this pose mean to "bend", and "snake". Think of it as the maneuvering of the body into a position that requires the flexibility and smoothness of a snake.

To practice this pose, sit down and place the right foot on the left thigh and the left foot on the right thigh. The soles of the feet should be facing towards the sky. Next, the palms of the hands are also turned toward the sky and placed on the corresponding thigh. It is a difficult pose to retain for long periods of time if the body is not properly conditioned. It is therefore paramount to begin with short periods and work into a longer time frame.

Sirsha-Asana: The Headstand Pose. The benefits of the notorious head stand pose are to increase the physical and mental health of the person practicing it. The pose encourages balance and stability on the physical level and mental acuity on the intellectual level. Additionally, it improves blood flow throughout the body and helps to decrease tension and stress in the lower limbs.

To practice this pose, begin in a kneeling position. Lean forward to place the arms, from hands to elbows, flat on the floor, and interlock the fingers of both hands. The head should be placed between the hands, flat on the floor. Push up from the kneeling position on the tips of the toes keeping head on the floor. Slowly bring the legs into an extended, upright hand stand position, keeping the entire body aligned, straight and balanced. Special breathing techniques are also employed during this pose which enhances the overall effect of the asana.