Trikonasana - Yoga Triangle Pose

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.

Top Five Yoga Exercises to Help You Sleep Well

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

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.

Yoga Exercise For Losing Weight

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

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.

Mayurasana - Peacock Pose

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

How To Do Yoga Exercises For Maximum Relaxation

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.

Warrior II - Virabhadrasana II Yoga Pose

Procedure For Doing Warrior II or Virabhadrasana II Yoga Pose

1. Stand with legs twice shoulder width apart in a comfortable straddle.
   
2. 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.
   
3. Adjust the back foot, bringing it close enough to you that your hips are aligned forward.
   
4. Bend your front knee so that the knee is directly above the ankle.
   
5. Rotate your body at the waist so that you are facing to the side.
   
6. 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.
   
7. Keep your torso upright and perpendicular to the floor. Breathe deeply while maintaining this position.
   
8. 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.
   
9. 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

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

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

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!

Power Yoga - The Popular Power Workout

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

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.
  

Bikram Yoga - Achieving a Fit and Healthy Body

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.

Yoga Class Dos and Don'ts

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.

Demystifying Yoga

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

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

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.

5 Exercises That You Can Do With a Yoga Ball

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

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.