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.

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!

Sirsasana (Headstand) - The Queen of Yoga Poses

By Jez Heath

Sirsasana meaning headstand is considered to be one of the most important yoga poses. Sirsasana is known as "the queen of poses", and the reason relates to the effect it has on the brain and mind. The inversion of this pose causes increased and unrestricted blood flow to the brain. This brings increased oxygen, nutrient and vitality providing energy to the mind, clarity of thought and ease of concentration.

The increased blood flow to the head stimulates the pituitary gland, considered to be the "master gland", controlling the function of the endocrine system including the thyroid, adrenal gland, ovaries and testes among others. These glands in turn regulate metabolism, growth, blood pressure, sexuality and other fundamental body functions. An imbalance of the secretion of the various hormones produced by the pituitary gland can lead to many serious disorders of the endocrine system.

In yogic terms, the increased blood flow to the head helps to awaken the Sahasrara (crown) Chakra (energy center). Sahasrara is considered to be the most important Chakra intimately connected to, and influencing, all other Chakras and controlling consciousness. It is when the Kundalini energy unites with the Sahasrara Chakra that the yogi achieves Samadhi, becoming enlightened and united with the universe and god.

Benefits of Sirsasana

The increased blood flow to the brain stimulates the pituitary gland which revitalises the mind and central nervous system. The pose is considered to have a profound effect on anxiety and other nervous disorders which can lead to other illnesses, and is therefore used in the yogic treatment of many conditions.

The final position requires muscles in the neck, shoulders, arms, back and abdomen to be active, which strengthens and revitalises the entire body. The inversion changes the effect of gravity on the body, which has an important effect on blood circulation to the legs and head; increases pressure on the diaphragm which aids deep exhalation to expel waste gases and bacteria from the lungs and can relieve the daily effects of gravity on the spine.

Contraindications

Despite many cautions, with a little preparation including strengthening the arms shoulders and neck as well as some practice balancing, Sirsasana can be performed by almost anyone. However there are contraindications and those exhibiting these conditions should not practice Sirsasana.

• The inversion of Sirsasana increases the pressure of blood flow to the brain and eyes. It is therefore important the Sirsasana should not be practiced be those with high blood pressure, headaches, hemorrhaging or other brain or blood disorders.


• Sirsasana should not be practiced by those with eye conditions such as weak eye capillaries, cataracts, or conjunctivitis.


• Sirsasana should not be practice by pregnant or menstruating women.

Performing the pose

When performing headstand there are a few steps that need to be achieved before the final pose should be attempted. These include building strength in the neck and shoulders and developing balance in the inverted position.

• The preparation steps will help to build the necessary strength in the neck and shoulders, and should be practiced until sufficient strength is obtained to hold the final position. Once the neck strength (and sufficient balance) is developed, the weight of the body should be borne by the neck, the arms and hands are only used for support and stability and are not used to bear the body weight.


• Until balance is developed, it is recommended to practice Sirsasana next to a wall. In this way, in the final position, the heels can be brought into contact with the wall to prevent falling backwards. The feet should be moved away from the wall to learn the correct balance for an unsupported headstand. Kneel facing the wall sufficiently far away so that when placing the head into the hands, the hands are about 20cm from the wall.


• If you should fall when practicing Sirsasana, bend the body into the fall (forward, backward or to the side) so that it is possible to land on the feet first. When falling, it is unusual to hurt the body since the height is not great, but be careful not to collapse the neck as this could cause injury - remember to use the arm and shoulder strength to support the body weight.


• When learning Sirsasana, it is strongly advised to seek the guidance and assistance of a trained yoga instructor who can help support the balance until sufficient experience is gained.

Sirsasana - Preparation steps

• Kneel on the floor.


• Bend forward and place the elbows on the mat below, and slightly wider than the shoulders. The distance can be measured by moving the arms to hold each elbow from the inside.


• Without moving the elbows, move the forearms to interlock the fingers, the elbows, forearms and back of the hand should be in contact with the mat.


• Lower the head so that the top of the head sits in the hands and is held securely to prevent movement and the crown of the head rests on the mat.


• Tuck the toes under and raise the knees from the floor, distributing the body weight between the legs and back. While learning, use the arms to support the weight so the full body weight in not on the neck.


• Walk the feet closer to the head, straightening the back and moving the buttocks above the head.


• From here, walk the thighs close to the chest, toes on the mat. Raise one foot from the mat at a time exploring the balance and counter balance of the movements.

Sirsasana - full pose

• Kneel on the floor.


• Bend forward and place the elbows on the mat below, and slightly wider than the shoulders. The distance can be measured by moving the arms to hold each elbow from the inside.


• Without moving the elbows, move the forearms to interlock the fingers, the elbows, forearms and back of the hand should be in contact with the mat.


• Lower the head so that the top of the head sits in the hands and is held securely to prevent movement and the crown of the head rests on the mat.


• Tuck the toes under and raise the knees from the floor, distributing the body weight between the legs and back. While learning, use the arms to support the weight so the full weight in not on the neck.


• Walk the feet closer to the head, straightening the back and moving the buttocks above the head.


• Slowly and with control, bend the knees and walk the feet in, bringing the thighs close to the chest


• Raise both feet together off the mat, adjusting the body with small movements, to counterbalance the weight of the legs.


• Slowly move the feet up, close to the buttocks, using the back muscles, until the feet are pointing up and the knees are pointing down.


• Raise the knees, keeping the legs bent and feet close to the buttocks, until the hips are facing forward, the thighs are vertical and the knees are aligned with the buttocks.


• Slowly straighten the legs, raising the feet above the knees so that the entire body in aligned. This is the final position.


• Relax the legs and feet. Keep the back active to support the spine and hold it straight.


• Relax the mind and breathe normally.


• Exit the pose by slowly reversing the sequence of steps. Bend the knees, bringing the feet close to the buttocks. Bend at the hips, lowering the knees. Lower the feet and then the knees to the mat.


• Relax in child's pose with the head down for 1 minute to avoid dizziness that may result from the change in blood flow to the brain.

Yoga For the Face - An Anti-Aging Technique

By Stephanie Younger

Modern folks are consistently on the lookout to either improve their appearance or slow down the effects of aging. Skin condition, genetics, stress, work and many other issues affect how quickly we age.

Our diet is one of the many determining factors that affect the way we age. The healthier we eat, albeit more vegetables and fruits vs. unhealthy consumption of sugar, fat and meat, the slower we age...this is a proven fact. If you can't change your diet completely overnight, changing the way you eat slowly over a period of time will suffice. And of course, exercise can also slow down the aging process because it helps the body detoxify and exercise massages the internal organs, helping keep it well-oiled.

If you're into anti-aging products, services and methods, you must have heard about how beneficial yoga is for us emotionally, physically and psychologically. After a long day of sitting down in front of the computer or stuck in a frustrating traffic gridlock, stretching all those aching muscles with yoga can invigorate the body. But did you know if you want to look years younger, apart from using the right products, by doing facial yoga twice a day.

Facial yoga may make you look a tad odd if you do it in the middle of a crowded bus stop but stretching your facial muscles can tighten muscles on your face and in the process, strengthen sagging skin and also reduce lines and wrinkles. So, if you want to look years younger faster, all you have to do is to head over to the office bathroom twice a day and stretch those facial muscles of yours. Dermatologists and skincare professionals agree that there are too many benefits to doing yoga to ignore.

Step one, tighten ALL the muscles on your face as much as you can, hold it and then release it. Step two, round up your mouth the way you would when blowing out candles, hold it and release. This action makes for firmer lips and reduces lines around the mouth. Step three, open up your eyes and without moving your head, look up, down, left and right very slowly, holding the direction for a couple of seconds before looking elsewhere. This helps reduce the lines around your eyes, especially crow's feet.

Step four, open up your mouth and stick your tongue out as far as it will go! You'll feel the muscles around your mouth stretching, hold it while it works! Step five, purse your mouth and lips up very strongly. Hold this for a few seconds. This exercise helps strengthen the chin, cheeks and neck. Finally, open up your eyes as huge as you can open them, look ahead of you. You can feel your eyebrow disappearing into your hairline...yes, you're doing it right.

By doing the above on a regular basis on top of using the right products to make you feel and look absolutely smashing can push the hands of the clock back by as far as eight years. Don't believe me....try it and see it for yourself.

Standing Yoga Poses - The Many Benefits

By Sherry Holistan

There are many types of yoga and many types of yoga poses. Each one has its own set of benefits and when done in tandem can be very advantageous for the body as a whole. People have their own preferences but you should really incorporate standing yoga poses into your exercise routine as much as possible. These include forward and backward bends, twists and balance postures. As with all yoga postures, these positions will strengthen your muscles and increase their flexibility. But that's not all.

So what can these body postures do for you? Well first off, they can help you to relax. I know what you're thinking. When most people conjure up an image of relaxing it typically involves lying down, or in some cases sitting in a comfy chair. So how on earth can standing possibly be a form of relaxation? Think about what makes you stressed...your job, you studies, all the demands on your time. Just thinking about it is making your blood pressure skyrocket, is not it? Imagine what could happen if you just did not have to think about it at all.

That's the beauty of standing yoga poses. They allow you an opportunity to not have to focus on the pressures of your daily life. Instead, you focus on a particular point and learn to clear your mind of all the extra clutter. It's this excess baggage that keeps you from ever reaching a state of full relaxation. By concentrating instead on keeping yourself upright and balanced, it's like you're reorganizing your brain and making things more ordered in there. By not having thoughts and ideas strewn about any old place, you'll find that your mental capacity in increased and you'll ultimately be better able to handle anything which comes your way.

These types of asanas also help with balance. There are specific postures which are known as balance poses and these are a subset of standing yoga positions as a whole. However, most standing yoga postures do carry some element of balance to them. Not all of us are blessed with great balance, and the condition is known to get worse with age. The amazing thing is, barring a medical condition, the body has a natural ability to balance itself. It's when the brain gets in the way and over thinks things that balance is negatively affected. The concentration aspect of standing yoga poses allows the body to take over and the more this is practiced the more it is learnt.

Standing yoga asanas also have great benefits when it comes to improving posture. Did you know that bad posture is at the root of a lot of other problems besides back pain? While this may be the main indicator, bad posture can also cause headaches, muscle spasms and a slew of digestive difficulties since pressure is being placed on the internal organs. Standing yoga poses stretch the spine and having to maintain the positions for a length of time can ultimately lead to straightening of the spine. The strengthening of the muscles along the spinal column also help to keep the spine straight so there is not a recurrence of damage.

It is all too easy to hurt your back. Standing yoga poses contribute to the overall health of your back by aligning the spine, strengthening the muscles and increasing their flexibility. Tight muscles are more apt to be injured when they are stretched, especially if they are not strong enough to handle the strain. By practicing standing yoga postures every day, you will greatly decrease the likelihood of any back injuries occurring, while also calming your mind and improving your balance. There really is no down side.

Yoga Sutras of Patanjali in Today's World

By Manu Bhoir

Written centuries BC, Yoga Sutras by Patanjali is known as the greatest scriptural text from the yogic Indian philosophy. The characteristics of these "threads" are intensely brief, mentioning succinctly and often precisely, important points or techniques. Initially these wisdoms were oral, were made clear and construed by remarks from a teacher directing the student.

This meditative obedience of liberation is known as Raja - Royal yoga or the yoga of the eight limbs that are described below:

1. Restraint: nonviolence, not lying, not stealing, not lusting, and nonattachment
2. Observances: cleanliness, contentment, discipline, self-study, and surrender to the Supreme God
3. Posture or physical exercises
4. Breath control
5. Sublimation or withdrawal from the senses
6. Attention
7. Concentration
8. Meditation

Yoga can explained as Union, yoga is also an effort to educate the yogi, the one who practices yoga and how to attain union with the Supreme consciousness we call god. Yoga trains us to overcome the thought that our 'self' identity is a false impression and our soul is the real us.

The aim of these sutras is not to show how to do the asanas correctly or the best way to sit for a meditation. It was presumed that the students would have already been taught by their teacher the essentials and the basics of the meditative techniques and asanas before practicing the principles.

These sutras are organized in four parts (padas).

1. Samadhi Pada I: Contemplation and Meditation
2. Sadhana Pada II: The Steps to Union
3. Vibhuti Pada III: Union Achieved and Its Results
4. Kaivalya Pada IV: Illumination and Freedom

The Yoga Sutra gives a most outstanding cohort for those who would use meditation (dhyana) and other additional yoga practices as a realistic spiritual passage to rouse and self liberate. Yoga Sutras can be utilized like any instructional book, or industry manual ensuring that the genuine educator within is to be woken up through their own practice. Some translators recommend reading a little then practicing it, the read more and practice further and that way the practice can be improved. So to train our beliefs we must experience yoga and the only way to reveal its true nature is to practice it. Our beliefs must match to "truth", not vice versa.

An open heart divulges Yoga Sutras as the experiential workbook, it is also misunderstood as viewpoint of a religious book that could be used to study and intellect or common mind. The complete universe as well as the true character of mind is the laboratory. Finding the knowledge and the instrument of knowledge is finding the field of knowing and experiencing that is freedom in this very life. Wisdom is trans-rational and trans-conceptual by character; it also is larger than any synthetic notion, technology, or created thought wave. To completely map the gyred spirals of the holographic universe a human intellect and its five senses are inadequate, but yet Patanjali everywhere authenticates that this Holographic Reality can be closely experienced should we let go of our prejudice and predetermined outlooks and false impressions.

According to Patanjali, insight as well as the intellect (buddhi) comes from a native source-less wisdom of the universal infinite mind and that is the ever available clear light inhabiting behind the awareness also called as the param purusha. It is always available but only if we choose to look for it. Patanjali says that when the common linear thinking ends and disbands, the meditation starts to bear its fruitful results; and conclusion of the meditation might as well be Samadhi (complete incorporation). Yoga practice here should be the verb, the performance and the process. An unconditioned natural true self should be the objectless goal. Therefore an ultimate liberty can be attained through the uncultivated samadhi. Only practice can help you succeed in yoga. Just by reading about it in a book and quoting from it or talking about it isn't going to help. Having said that this book still holds a significant value when it is used in combination with yoga practice.

Thus Patanjali reiterates the warning against the uselessness of advancing meditation via the intellect; instead advises that the fruits of yoga are to be experienced such as attaining trans-conceptual wisdom. Therefore liberation becomes reliant upon throwing away conception structures and belief systems. The initial indications of achievement in the experience of meditation are the releasing of such boundaries and immediately realizing them as obstructions. To understand the sutras in a deeper level one has to practice meditation, this will permit one to look at the sutras from their own perception and meditative experience. So to accumulate the real and permanent advantage one has to reflect on the sutras in a much deeper occurrence and living wisdom of the impartial heart. The aim is not to learn the Yoga Sutras as a conclusion in itself or as an outer entity that can be understood, but to utilize it as a combined effort to the practices, and that merged in an authentically poised manner induces wisdom and liberation which patents in our day by day lives.

Relax And Refocus With Yoga

The essence of optimal health is a healthy mind in a health body. Yoga, which has been practiced for more than 5,000 years, is a way to achieve both.

The November issue of Mayo Clinic Women's HealthSource offers an overview of yoga and its health benefits.

Rooted in ancient India, today's yoga is broadly understood as a system of relaxation, postures and breathing. Over the centuries, different forms of yoga have evolved. Some focus more on spirituality, others on mediation and mastering the conscious mind. Some are more physically challenging than others.

A number of research studies have been conducted on the potential health benefits of yoga. Some commonly acknowledged benefits include:

Relaxation and stress relief. Yoga's quiet precise movements focus your mind less on your busy day and more on movement as you breathe deeply and progress through a series of poses.

Increased flexibility and balance. As you learn and practice new poses, you'll find that each time you can reach a little farther.

Although evidence isn't definitive, studies have also shown that yoga may help manage certain chronic health conditions, such as:

Depression, anxiety and other mental health disorders
Asthma
Cardiovascular diseases, including high blood pressure and high cholesterol
Chronic pain
Diabetes

If you'd like to try yoga, look for classes in your area. You also can learn from books and videos, but an instructor can help you adjust poses to your needs. Ask about the instructor's training and experience in working with your particular needs or health concerns.

At the end of the yoga class, you should feel invigorated yet calm. If that's not the case, talk to the instructor for suggestions. Otherwise, another yoga class may be better suited to your needs.

Mayo Clinic

Evaluating Benefits Of Yoga - American Council On Exercise (ACE) First

Today more than 11 million Americans pack fitness studios around the country seeking the mind-body benefits of yoga, including increased flexibility, strength, balance and muscle tone. But is yoga also a good calorie-burning workout? In an exclusive study, the American Council on Exercise (ACE), America's nonprofit fitness advocate, examined the aerobic benefits and calorie expenditure of Hatha yoga, the most beginner-friendly and widespread practice.

Lead researchers Dawn Boehde and John Porcari, Ph.D., FACSM, from the University of Wisconsin-La Crosse recruited 34 healthy but sedentary women (average age of 33) for the study. Before beginning the study, participants were given the same series of tests evaluating their flexibility, balance, aerobic fitness level and muscular strength and endurance.

The subjects where divided into two groups: a yoga group and a non-yoga control group. The yoga group participated in 55-minute Hatha yoga classes three times a week during the eight-week study period while the non-yoga group was barred from any form of exercise.

The study concluded that while the yoga group showed numerous improvements in strength and endurance as well as improved balance and flexibility, they did not burn a significant amount of calories. In fact, one 50-minute session of Hatha yoga burns just 144 calories, similar to a slow walk.

"Yoga is designed to relax the body and help improve musculoskeletal fitness. If you attempt to incorporate calorie-burning elements in a yoga session you may compromise the essential purpose and beneficial effects of the practice," said Dr. Cedric X. Bryant, chief exercise physiologist for ACE. "While the ACE study shows that a Hatha yoga session burns a relatively small amount of calories, yoga is still a valuable addition to any exercise routine offering the essential elements of flexibility, balance and relaxation; factors often neglected in traditional workouts."

Yoga group participants did show the following improvements:

-- Yoga participants' total body flexibility improved by 13 percent, with significant results in shoulder and trunk flexibility

-- Muscular fitness also improved in the yoga group enabling them to do an average of six more push-ups and 14 more curl-ups

-- Yoga participants experienced a 17-second increase in their one-legged stand time

Tantric Yoga Positions

By Sarah Noelle Williams

The ancestry of the classic Tantra started as early as the Indus Valley civilization. The principal goal is to integrate or unify the male and female perspectives within an individual in order to attain artistic thinking and spiritual conversion. According to the beliefs back then, one way to accomplish that aim is by doing the Tantric Yoga Positions.

By "Tantra", we mean expansion, while "Yoga" is concentration. Thus, the Tantric yoga positions pertain to directing and increasing a person's energy in order to carry out the goals of tantra. The act is more than just a training or an ordinary workout; it is also a principle of life. The practice can be found on different beliefs and ideas, such as Jainism, Buddhism, Hinduism, and even the New Age Movement.

Tantric yoga positions and the practice itself also consider our universe as an expression of either the Cosmic Mother (Shakti), the Spirit, or even the life force, depending on what faith or religion they based it on. Frankly, it is not easy to become an expert on these because it cannot simply be understood through reading books. A yogi who wants to go through this practice must be fully-dedicated to the guru in order to win it out.

This is how typical tantric yoga positions and courses go: With a mind free from obscene or unclean ideas and yearnings, the guru just sits peacefully. The student, on the other hand, assembles his or her own life force with the use of perception and cognition. Then it moves up from the tail bone to the neck, and through the spine, and until it reaches the yogi's forehead. The accumulated results will then eventually be disposed from the forehead to create a frame of light and energy which will unfold until it becomes the size of a human being.

The fictitious frame of light and energy corresponds to the yogi's being and significance. Tantric yoga positions govern love towards it before taking it back to the person's forehead, and back down to the spine. Once the light bounced back inside, the yogi will experience spiritual awakening and enlightenment.

Tantric yoga positions and practices are good resolutions to get away from unfavorable habits like drinking and smoking. Indeed, it is a good way to maintain a good health and live a clean life. Only that, the yogi must have full certainty, purity, boldness, and commitment to the guru.

Kriya Yoga And The Nature Of The Journey

By Rebecca Prescott

Kriya yoga has found a place in some people who are looking for a deeper, more spiritual relationship with their lives. It is a kundalini oriented yoga and meditation technique, that also teaches certain spiritual and esoteric principles. Unfortunately, like many similar "spiritual" power structures, it teaches you that essentially your power lies outside of yourself - that is, that you need a 'guru', or 'master' to access your own innate spirituality.

Kriya yoga has some aims which sound both appealing and promising. They aim to eliminate "obstructions" and "obstacles" from the mind and body. Point of view is a very interesting thing here, however. Because what is an obstacle or obstruction to one person, may not be to another. This assumes a very interesting light in reference to power structures and belief systems, and highlights why it is important to maintain your own self sovereignty in mind and action.

Kriya yoga was brought to the West by Yogananda in the 1920's. He established the Self-Realization Fellowship as a 'total yoga' system that tried to address spiritual as well as physical aspects of self.

Kriya yoga is derived mainly from three other yoga techniques - karma yoga, bhakti yoga, and Jnana yoga. Karma yoga focuses on the movement of the soul both inside and outside of the mind. Jnana yoga focuses on wisdom, allowing the mind freedom. Bhakti yoga focuses on love, as it allows you to come to terms with everything around you. The aim in combining them was to "purify" the mind and soul, and proponents of kriya yoga believe they can achieve self realization more quickly this way than following the other disciplines.

Kriya Preparation

The first step in Kriya is to 'prepare' your body, and that is done in one of a couple of ways. For many, Hatha yoga is the perfect preparation exercise. For others, though, who may not be as flexible, alternatives are provided.

Next in Kriya, the mind is prepared. General conduct is studied as part of the mental process in this discipline, so ensuring your mind is correctly focused is essential. Additionally, the Kriya yoga technique pushes you to study overall wellness, cleanliness, purity, and even metaphysical principles. Together, though, they help to 'prepare' the mind for later techniques, which use the body's life force currents ostensibly to "refine" the brain and nervous system.

Mantras are taught in kriya yoga techniques. They are believed to deepen the meditative experience. This sound technology undoubtably tunes the body, like a tuning fork, as will any sound that is repeated and focused on. The question is, of course, to what frequency is the body being tuned?

If self realization is a journey, whose journey are we undertaking? Ours, or someone else's? Kriya yoga undoubtably resonates with some people. For myself, I prefer more transparency.

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

By Ntathu Allen

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

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

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

What Is Hatha Yoga?

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

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

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

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

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

What Does "Yoga" Mean?

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

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

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

What Are The Benefits Of Yoga?

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

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

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

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

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

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

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

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

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

What Is Ashtanga Yoga? Understanding the Methods

By Rebecca Prescott

Ashtanga yoga, also known as power yoga, is quickly gaining popularity among practitioners. So what is Ashtanga yoga? It is the form of yoga most used by athletes and those interested in quickly increasing strength and stamina. Because of that, Ashtanga yoga postures have a higher degree of difficulty than those in other styles. Additionally, they are done as part of series.

Usually, students doing Ashtanga yoga postures will move quickly from one to the other to maintain that focus on strength. That is in opposition to many other forms of yoga where the emphasis is on breathing, relaxation, and flexibility.

Who Should Practice Ashtanga Yoga?

Ashtanga yoga poses are for most anyone who is in decent shape. If you are new to exercise, this is probably not the form of yoga with which you should start. Even the very easiest of Ashtanga poses are very demanding on the body, especially since you will even start with a body warming routine that is designed to activate your muscles. Overall, Ashtanga yoga can provide you with a build up of strength, stamina, and even some flexibility which explains its popularity with those involved in athletics.

If you decide to give Ashtanga a try, you should expect things to progress quickly. You will likely start right off with a sequence of yoga poses. Those will be practiced until the teacher feels you have mastered it fairly well and have complete understanding of its fundamentals. Then, you will move on to another series and a higher level of difficulty. Overall, it is a very fast moving form of yoga.

Ashtanga Poses

As for the Ashtanga yoga poses, they range widely in terms of positioning. You will find yourself moving from standing, backbent, inverted, balancing, seated, and even twisting poses. In power yoga, the sun salutation sequence of poses is very popular as well, so you will often use standing forward bend, upward dog, downward dog, and many other poses sprinkled in as well.

Though much of the focus in Ashtanga yoga poses is on the development of stamina and strength, you will also, as with any yoga, be focusing. You will be asked to focus your eyes on a point as you move through the poses given out by your instructor. In order to get the full effect and benefit of Ashtanga, you should make sure that your muscles and perhaps even the rooms are very warm. This ensures maximum flexibility and minimal injury as you work through the demanding postures.

If you are into athletics, exercise, or just want a new physical challenge, perhaps you should consider giving Ashtanga yoga a try. The clear choice of athletes and an increasingly popular form in general, it is perfect for those that are in decent shape and want to increase their strength, stamina, and flexibility. Power yoga is a series of poses taken in a quick and free flowing sequence. Even the classes move quickly with teachers adding more difficult sequences every time one is fairly well mastered. So if you learn fast, like to work hard, and think you are up to the challenge of power yoga, then you may benefit greatly from Ashtanga yoga poses.