Yoga Does Promote Good Health

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

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

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."

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

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.

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

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.

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

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.

Yoga Strategies to Help Cram For Exams

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.

Yoga Is Good For Stress Management

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.

Natural Treatment For Stress & Anxiety - Yoga

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.

Strike A Yoga Pose To Strike Down Stress

"Yoga is not just a practice of poses, but of your breath work," says Brill, a Dallas certified yoga instructor. "The practice of slow, controlled, rhythmic breathing helps bring down blood pressure, rest the heart, clear the mind, energize the body and relax the muscles. Combine this with some relaxing yoga poses, and peace and serenity are just around the corner.

We asked her for poses to help ease stress. Yes, poses even those of us with the flexibility of a pencil can do. Here are five: Do one or two or all five poses for a deep inhale and exhale of a minute or two. Or longer.

Or, as she puts it, "You never want to stay and struggle in a pose. Feel the benefits; you don't want to feel like you're going to pass out or rip in half."

1) Bridge Pose. This is designed to calm the brain, rejuvenate tired legs and relieve spinal tension.

To do it: Lie on your back with your feet hip-width and flat on the ground. Press down with your feet; lift your glutes, hips, pelvis and back off the ground. Keeping your arms flat, with your shoulders on the floor, lock your fingers under your glutes. Inhale and exhale.

2) Standing Forward Bend. This stretches tight hamstrings and relieves tension in the hips and lower back.

To do it: Stand straight, feet hip-distance apart. Exhale and bend, bringing the crown of your head toward the ground. You're far enough when your hamstrings are stretched, but not tight. Put your right hand on your left elbow; release and switch.

3) Seated Spinal Twist. This helps aid digestion and opens up the spine to release tightness and tension.

To do it: Sit comfortably cross-legged. Inhale, bringing arms overhead and pressing palms together. As you exhale, twist to your left. Reach your left hand behind your back to the ground. Put your right hand on the outside of your left knee. Use it to leverage the twist to your left, taking your gaze over your left shoulder. Repeat on the right side.

4) Salutation seal. This helps reduce anxiety and stress, calms the brain and clears the mind.

To do it: Sit cross-legged. Relax shoulders back and down. Draw chin slightly toward chest. Bring palms together. Take 10 deep, rhythmic inhales and exhales.

5) Seated forward bend. This brings energy to the body, improves digestion and helps insomnia.

To do it: Sit on the floor, legs extended. As you inhale, bring your arms overhead. As you exhale, reach up and out, slowly folding over your legs. Hold the position, making sure your shoulders and neck are relaxed. Deeply inhale and exhale a few times. Inhale, slowly rising up to sitting position.

Source: The Dallas Morning News.