Which Type of Yoga is Best for Me?

Right now, the only things that are in your experience are your body, your mind, and your emotions.You know them to some extent, and you can infer that if these three things have to happen the way they are happening, there must be an energy that makes them happen. So these are the only four realities in your life: body, mind, emotion, and energy.

Whatever you wish to do with yourself, it must be on these four levels. Whatever you wish to do you can only do it with your body, your mind, your emotions or your energy.

Yoga Nidra

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

Bitilasana - Cow Yoga Pose

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

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.

Chair Yoga For the Office

By Angelena Craig

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

Garudasana - Eagle Pose

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

Procedure For Doing Garudasana or Eagle Pose

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

Benefits of Garudasana or Eagle Pose

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

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

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

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

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.

Yoga Can Help Fight Depression

By Scott Meyers

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

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

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

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

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

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

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

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.

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.
  

Kriya Yoga - An Ancient Spiritual Experience

By Ashwini Karthik

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

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

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

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

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

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

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

Yoga Postures For Eating Disorders

By Orit Morse

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

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

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

Increase the Levels of Self Esteem by Using Yoga Postures

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

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

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

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

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

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

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

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

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

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

Pranayama - Powerful Breathing Exercise

By Pradeep Mahajan

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

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

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

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

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

How to do Pranayama?

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

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

1) Equal Breathing Pranayama:

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

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

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

2) Alternate Nostril Pranayama:

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

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

It is important to avoid stress in performing pranayama.

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

Eating Disorders And The Use Of Yoga In Prevention And Treatment

By Roy Thomsitt

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

How Can Yoga Help With Eating Disorders

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

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

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

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

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

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

Mudras Yoga For Your Hands And Fingers

By Carole Fogarty

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

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

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

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

What are mudras?:

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

The most familiar mudra’s:

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

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

My chosen mudra for this month is the Prana Mudra:

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

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

The benefits of the prana mudra:

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

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

Keen to learn more about mudra’s:

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

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

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

10-Minute Power Yoga

By Denise Austin, Prevention

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

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

Pose of the Dancer

• Firms and flattens your lower belly


• Tones your inner thighs


• Improves your balance


• Strengthens and tones your legs


• Improves core strength

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

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


Warrior

• Tones your thighs


• Strengthens your core


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

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

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

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

Balancing Stick

• Improves balance and coordination


• Tones your abdomen, back, waistline, and legs

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

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

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

Triangle

• Stretches your sides, chest, and inner thighs


• Tones your legs, arms, and torso

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

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

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

Mermaid

• Stretches your sides, chest, neck, and shoulders


• Strengthens your abdomen


• Improves your balance

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

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

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

Cobra

• Strengthens your back


• Improves your posture


• Stretches your chest

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

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

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

Bridge

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

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

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

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

Forward Bend

Stretches the backs of your thighs and your back

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

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

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

Wheel

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


• Tones your legs and back

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

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

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

Knee Sway

• Stretches your spine, lower back, hips, and chest

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

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

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

The Benefits of Power Yoga

By Jeanette Pollock

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

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

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

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

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

Bodily gains from the Power Yoga

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

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

- Power yoga bolsters flexibility, stamina and strength.

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

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

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

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

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

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

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

Health clubs

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

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

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

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

The spiritual and mental facet

The spiritual and mental facet of one individual is hard to tap, develop or nourish. That is why when power yoga started becoming popular, it became the venue and task on how people touch on their spiritual and mental aspects.

Overall relaxation and well-being is improved by becoming attached and involved in power yoga activities and exercises.

It is important to know about power yoga if you want to start doing the activity regularly. You will be surely surprised how much more benefits can be offered and provided by the activity or exercise.

Do the power yoga now and experience its benefits yourself.

Power Yoga For Modern Living

By Keith Langevin

This power yoga routine is excellent for a total body warm up before you begin your exercise program and, in fact, is a very good workout in itself. It stretches your muscles and works your breathing, as well as strengthens your arms, back, chest and legs. It is important to breathe fully and to do each part of the exercise slowly. Do not hurry through this and concentrate on your breathing throughout.

You start in a standing position with your arms hanging at your side. Slowly breathe in deeply while you look to the ceiling and raise your arms overhead. Try to touch the sky. Slowly bend forward, breathing out, and touch your hands to the floor. Keep your legs as straight as possible but it is important that you stretch down as much as possible. In the beginning, you will probably have to bend your legs. Your head is close to your body and you want to look between your legs. If you are limber, place your palms flat on the floor. Breathe in and, holding the same position, lift your head and look forward. Breathe out and walk your feet backward as you get into a pushup position.

When you become efficient at this routine, you can jump back into position if you like. Breathing in, lower your belly close to the floor, at the same time shift your feet so the top of your feet are flat on the floor and stretch your upper body upward. You stretch your neck muscles as well by looking up at the ceiling. Breathe out and move your body so that the bottom of your feet are now flat on the floor and your butt is as high in the air as possible. Look between your legs. You are in an inverted V position. Breathe in and walk your feet forward until you are back into the position where you are touching the floor with your head close to your body and you are looking forward. Breathe out and lower your head so you are now looking between your legs again. Breathe in and slowly stretch up, standing and reaching for the sky, looking at the ceiling. Now breathe out and return to your starting position, hands at your side. You have just completed one set.

Your goal is to work up to five sets eventually. Remember to concentrate on your breathing. When you breathe in, do it slowly and take in as much breath as possible. When you breathe out, exhale all your breath and try to touch your back with your belly button. Do these before exercising or do them first thing in the morning to get your body ready to face the day.

Tips for Yoga Beginners

By Maggie Spilner, Prevention

Try to force yourself into a yoga posture to look like the instructor or a picture in a book, and you may end up in worse shape than if you had run a marathon.

"Yoga is meant to be a nurturing form of exercise, not a rigid imitation of poses," says Richard Faulds, author of the upcoming Kripalu Yoga: A Complete Guide to Practice On and Off the Mat (Bantam, 2004). It's very possible to stretch and strengthen your body without having to touch your nose to your knees or your feet to your head.

Here's how to help ensure that you leave yoga class serene, not sorry!

Style Guide: Look for gentle styles such as Kripalu, Viniyoga, or Integral Yoga. Bikram, Ashtanga, and Power Yoga are generally too vigorous for beginners and inflexible people.

Teacher Training: Find an experienced, certified yoga instructor who asks about your physical limitations and will modify pace or offer alternative poses to meet your needs. To find a certified instructor in your area, go to the Yoga Alliance Web site, or call them toll-free at (877) 964-2255 (from the US) or (610) 777-7793 (from Canada).

The Warm-up: Ten minutes of easy movements will increase circulation, lubricate joints, and ready your body to stretch. Poses should progress from simple to more difficult.

X-rated Postures: These poses can place tremendous strain on joints and disks: the plow, full shoulder stand, headstand, and full lotus. Beware!

Back Protection: Keep knees slightly bent, and hinge from the hips when bending forward from standing positions. When arching backward in any pose, concentrate on opening the front of the body by lengthening from the navel to the sternum. Don't overarch the lower back, which compresses lumbar disks.

Knee-savers: Don't lock your knees in standing postures, despite what a teacher may say. If you feel any strain during sitting or kneeling postures, place a cushion or folded blanket under your bottom.

Neck Care: Always keep your neck in alignment with the rest of your spine when arching backward. Don't let it flop back or down.

Your Limits: Get to know your body and its injury-prone zones. Back off from any movement that causes pain or cramping. Don't compare yourself with others.

Hands On or Off: Many teachers assist students during classes. In general, a light touch that brings your awareness to an area and allows you to make your own adjustments is safest. Teachers who adjust you by moving your body for you or forcing you into a posture may cause injuries. Just say no!