Beginner Yoga Mistakes: A Belief That Can Hurt and Help Our Yoga Practice And How To Manage It

Mostly we get messages to try harder, run faster, and be number one. If we have internalized this message, we bring this attitude to our yoga practice. Striving to perform and be better might have become our way of approaching life.
Striving can show up in ways that subtly defeat our spirit. Beginners to yoga make the mistake of forcing to achieve what they consider to be the pose rather than appreciate and accept modifications. Modifications are available for all body parts: tight hips, weak wrists, low back pain, and so on. For example, in Sun Salutations many struggle moving from step 8 - Downward Facing Dog, Adho Mukha Svanasana to step 9 - Lunge or Runners Pose, Ashwa Sanchalansana. Tight hamstrings and hip flexors make the move difficult; and it is impossible to bring the back leg all the way through and in one graceful move place that foot between the hands.
Here's a secret in Yoga. Yoga poses reveal and challenge our weak areas. We experience this very quickly. Sometimes we see other students performing a move with grace and ease; feelings of frustration surface. We have a never-say-die spirit; we muster courage and push internally to try to make the impossible happen. Our breath becomes forceful and we might groan as we make even more effort.
We hurt our practice when we experience feelings of frustration because we cannot do a pose; when we push and force trying to make the impossible possible; and when we refuse to accept modifications. If only we could have compassion for ourselves at this time.
While practicing the Lunge pose on its own, shorten the distance between both feet. Move dynamically with the breath, exhaling as you straighten the front knee to the best of your ability, and inhale as you gently lunge forward returning to the place where the knee is directly above the ankle. Note - allow the toes to lift as you try to straighten the front knee without force. When you are ready to, can you hold Lunge for a minimum of 6 easy breaths?
Here are two points worth noting:
(1) Acceptance of limitations does not mean resignation.
(2) Yoga poses must be modified to suit the individual. It is a mistake to think that your body must be forced into a yoga pose.
What qualities are needed to accept and appreciate modifications? Patience is one quality. It takes time to release tight muscles. Consider which daily activity and hobby might contribute to this tightness. Observe the mind-body connection and which muscles engage when you strive for success during your day. It is a mistake to disconnect life off the mat from our practice on the mat. In terms of striving, we can make this quality work for us rather than against us when in our practice we:

• Strive to keep our commitment to be on the mat regardless of distractions
• Strive to bring our awareness back to the body again and again
• Strive to move with the breath.

Heather Greaves is an avid yoga student and the owner of Body Therapies Yoga Training. She organizes yoga and meditation retreats and workshops in Ontario and Barbados, and has been helping yoga enthusiasts learn to teach therapeutic yoga in a certified program. For more yoga tips or to sign up for our monthly newsletter visit http://www.yogatogo.com

Tips on Weight Loss With Yoga

Yoga is a popular workout option recommended for those who are looking into burning excess fats from the body. However, it should be noted that Yoga involves a variety of exercises that you can engage in case you intend to lose weight through it. By engaging in yoga, you are able to shed off the extra fat effectively, hence making you feel confident and comfortable with yourself. By reading through this article, you are able to get tips on losing weight with yoga that can help you shed off the extra pounds in a more efficient way.
There are certain yoga workouts whose main is the stimulation of the lethargic thyroid gland. This enhances the increase in the secretion of hormones. As a result of this, yoga acts upon your body's metabolism by increasing its level. When the body's metabolism rate is high, there are chances that you are able to effectively burn the extra fats faster hence losing weight quickly.
In case you are just beginning to take part in yoga for weight loss and you have got lots of weight or your body is just out of shape, it is advisable that you always begin the process from a beginner-level. This is important because it will help you in minimizing the risk of injuries. However, always ensure that you get an experienced yoga teacher who is able to listen and understand your body before putting you into the program.
When taking part in yoga for weight loss, it is advisable that you begin by concentrating on breathing exercises. Research indicates that deep breathing exercises increase the supply of oxygen to the cells of your body hence assisting in burning excess body fats and calories. Besides, such exercises will also ensure that you are able to tone your muscles as well as increase the level of their endurance.
The other things that you should take note of when engaging in yoga for weight loss is that more vigorous styles of yoga like Ashtanga, Power Yoga and Hot Yoga are among those that can offer you the best workout. For effective weight loss, you need to combine yoga with other forms of aerobic exercises like walking or running. With these, you will be able to produce lots of sweat which is one sign of weight loss.
On those days that you cannot make it to the yoga classes, it is advisable that you keep exercising at home regularly. For you to practice effectively, you can obtain audio or video recordings from your teacher or even online. Such materials contain ideas on yoga that can be used by beginners as well as those who are already in the program.
Even if you are engaging in yoga every day, you also have to bear in mind that the workouts alone cannot help you in effectively losing weight. Weight loss with yoga should be combined with proper dieting to ensure that you are able to lose weight in a more efficient way and stay healthy.

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Is Yoga More Beneficial To Your Mind or Body?

Is Yoga secular or spiritual? Is it an exercise routine or a spiritual path? The answers are indisputable, depending on who you ask. The student who has practiced Yoga for exercise will take issue with the answer given by the spiritual seeker who practices Yoga to be free from suffering.
We must look to the origins of this tradition for insights into the purpose of Yoga. The ancient Yoga authority, Patanjali, outlines a clear path for Yoga, a path that leads to liberation. In his Yoga Sutras of 196 succinct verses, he proposes 8 limbs sometimes called steps on the path (2.29). The physical exercises called Asanas is Limb number 3. Other Limbs include behaviour, character, breath, and mind. One could argue looking at the 8 limbs that only one limb relates to the physical body.
Today in our world where what is visible is King it is easy to believe Yoga is nothing more than an exercise routine practised by women and men to become healthy or keep fit. In days gone by Yoga was known for its power to transform. In fact the very first verse of Patanjali's Yoga Sutras defines Yoga as the restriction of the fluctuations of consciousness, sometimes translated mind.
Many of us practise Yoga unaware of its origins and aims. We practice because our bodies relish the stretches and challenges. Our muscles are toned; we breathe better; our digestion and elimination improve; we manage pain better; we feel stronger. Our physical health improves. It is also true that we feel less stressed when we practise. Anxiety decreases, we don't get as angry, and mental clarity improves. Yoga fosters mind-body wellness.
Yoga students who practice Yoga as an exercise may proclaim only its physical benefits only. In time they will come to realize the positive impact on the mind; and to notice a shift in behaviour and improved relationships. At some point they realize the connection between the mind and body. They come to know that thoughts and feelings affect the body and to they gain some insight into mind-body wellness.
There was a time when I would have argued forcefully that Yoga was more beneficial to the mind. For then I practiced Raja Yoga meditation only. Some years later I would have insisted that one must definitely practice Hatha Yoga to heal and nurture the body. Fortunately I discovered it is really not an either or situation.
Yoga students can practice both yoga poses and meditation for mind-body wellness. And are we not more than mind and body? Yoga explains that we are and states that the light of knowledge is necessary to free us from suffering.

Heather Greaves is a keen student of Yoga and the owner of Body Therapies Yoga Training. She organizes yoga and meditation retreats and workshops in Ontario and Barbados, and has been helping yoga enthusiasts learn to teach yoga in a certified program. For more yoga tips or to sign up for our monthly newsletter visit http://www.yogatogo.com

Yoga For Weight Loss: Doing The Boat Pose

In yoga, the boat pose is one of the more popular poses for building core strength. This yoga pose will tone your abdominal muscles and strengthen the muscles of your lower back. There are two types of boat poses: one is the half boat pose and the other is the full boat pose.
Another benefit of the boat pose is that it strengthens your hips, abdomen, and spine. It also stimulates your kidneys and your intestines, which helps to improve digestion. The boat pose also regulates the thyroid glands and the prostate glands, which help to regulate your metabolism and help to relieve your stress. Improved digestion and an increased metabolic rate are key factors in weight loss.
This pose can be strenuous for beginning yoga practitioners, because it requires complete concentration and quite a bit of physical stamina. Practicing this pose on a regular basis may help you to stay focused and calm. It is not recommended that you do this pose if you currently have headaches, diarrhea, or low blood pressure. Also, if you are suffering from heart conditions or asthma, you should do the half boat pose instead of the full pose. If you are pregnant or menstruating, it is recommended that you do not do this pose.
To begin this pose, sit on the floor, bend your knees, and put your feet flat on the floor. It is important to inhale and exhale smoothly and evenly. With your spine straight, tilt backward a bit and raise your feet from the ground so that your shins run parallel to the floor. Bring in the lower part of your back, raise your chest, and stretch the front part of your body. Reach your arms forward, and be sure that they line up with your shoulders and that your hands are facing each other.
Your legs should be straight up at an angle of 45° from the ground. At this point, your body should be in a V shape. While looking at your feet, move your shoulders forward and stretch out your hands in front of you. Stay in this pose for about five seconds, and gradually increase that time to one minute.
Some things to keep in mind when doing this exercise are to keep your back straight and to balance yourself in the V position without any assistance from your hands. Perfecting this pose requires practice and dedication.

When practicing yoga for weight loss, you'll find that the boat pose is a good choice for burning calories. Remember that courses on yoga for beginners will build up to introducing this pose.

Yoga Exercises For Weight Loss Beginners

When you think about weight loss, and dieting and exercising makes you remember those unsatisfactory times, you should start thinking of other alternatives, such as yoga. Yoga exercises for weight loss is a form of meditation that helps you lose weight and help metabolism, toning up the muscles, etc.
You have to remember that even though yoga poses help with weight loss, all of them aren't meant for it. There are some that are there for the peace of the mind. But you have to remember one thing: Dedication is very important. Well try to maintain good eating habits as well.
Below are a few yoga exercises for weight loss for you:
1. Wind Releasing Pose
For this pose, you have to lie down on your back and hug your knees to your chest, making sure that both of them are not spread apart. From there, use your fists and take them in front of knees and trying raising your head from the ground or floor. All you have to do is keep breathing throughout and notice the slight ache in your abs.
2. Cobra Pose
Lie down on a mat with your face to the ground and your feet aligned on the ground. Then using your hands right below the shoulder, push down so that your head and torso lift up.
Then move your head to face straight ahead and spread your fingers, the shoulder blades going lower and behind. Then push your shoulders backwards, making sure you stretch it all throughout the spine. While doing so, breathe deeply, and then when you are in the normal position, breathe out.
3. Side Stretch Pose
If you need a pose that is going to accelerate your heart beat and work on the waist, this is it. All you have to do is stand erect with the feet spread a little more than the shoulders.
Start turning your torso towards your right side along with your legs. Make your torso parallel to the ground by bending it. Repeat the same process with the other side, and remember to keep breathing.
4. Bow Pose
In this pose, you have to lay down on your stomach, bending your knees behind so that you can try to reach out for it. Push your feet higher along with keeping your tummy sucked in.
While doing so, you can try raising your upper torso with the shoulder blades outwards. Keep your breath held and then relaxed while doing all these. This pose is for toning the area around the abdomen.
5. Warrior Pose
You have to stand upright and move both the feet, around four feet outwards, and the torso to the torso to your left. Make sure that one knee is bent, the left one, and the other is perpendicular to the ground. Then, reach upwards with your hands and turn your head to look at them. This is good for your thighs, abdomen and the hands.
The yoga exercises for weight loss that help the most in yoga are quite intense, so feeling a little burn may be due to burning of fat around the areas you're concentrating on.

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Benefits of Yoga

Whenever we think about Yoga, we will usually think about how the three elements, the body, the mind and the soul can benefit from it. So what are the specific benefits to each of these elements? Let's find out more about the benefits of yoga the physical, mental and spiritual aspects.

For the physical aspect, by practicing yoga, you will able to increase your flexibility, improve your strength and better your breathing. Firstly, as yoga involves multiple stretching techniques, it will enable your body to become more flexible. This also means that there will be more movements in your joints and muscles. In time, your shoulders, back, hips and hamstrings will also become more flexible. Secondly, yoga teaches you to support your own body weight. There are poses that involves you balancing on one leg or using your arms to support yourself. This will effectively help in improving your strength. Thirdly, yoga introduces breathing exercises, which teaches you how to make better use of your lungs. This will provide you with better breathing and also helps to benefit the rest of your body.

When it comes to the mental aspect of yoga, the benefits include stress reduction, body awareness and mental calmness. Firstly, any form of physical exercise can help to relief stress. However, yoga is a great form of exercise to relief stress as it involves a lot of concentration. By focusing more during your yoga practice, you'll able to experience the present and not worry about the past or future. Secondly, when you are practicing yoga, you will actually move in ways that can improve your alignment. This allows you to be more aware of your body and in turn, enables you to be comfortable in your own skin. Eventually, you'll have a higher confidence level and a better posture. Thirdly, as yoga requires complete concentration, it helps to calm your mind from other distractions. Apart from that, meditation also assists in your breathing techniques and ultimately, leads you to calm your senses.

As for the spiritual aspect, yoga teaches you to be patient and forgiving. To put it simply, it shows the way of dealing with ourselves and others. This means that it does not only provide you with awareness of your body, it also enables you to be more aware of your feelings, the world around you and the needs of others.

These are the reasons why many people decide to practice yoga. They believe that through yoga, they will be able to satisfy all three elements of a human being. Hence, yoga is gradually becoming more popular worldwide.

The author, Tan Ryan, is the founder of OMG Yoga, an exclusive yoga school that provides private yoga classes in Singapore. For more information with regards to yoga classes, please visit http://www.yogasingapore.net/

Yoga Is a Way of Life

Yoga has become the "in" thing these days. Well known celebrities are practicing yoga, dietician and doctors, politician, grade school teacher even simple housewives are into it. But what is Yoga? Some says it is a science of life while to others it is a spiritual, physical and mental discipline.
The term YOGA is referred to as "Yuj", a Sanskrit word which means - to unite, to join or to yoke. Traditionally, yoga is passed from one individual to another through a teacher-student relationship, using the practical demonstration and oral teachings. There was no formal technique during those times unlike now, where a logical and structured procedure or process is given to those practitioners. Hence, modern times see it as a "science".
There has been a misconception that yoga came from Hinduism. Archaeologists have discovered stone carvings with figures in different yoga positions that predate way back Hinduism's time. Hinduism had evolved and incorporates practicing yoga later on. Yoga came in the U.S. around 1800s and started to get noticed by 1960s. Gradually, people accepted Yoga because of it benefits and advantage to the physical, mental and emotional well-being.
These days, yoga is being seen as a form of exercise. In fact, people from different countries thought that yoga was a kind of "American exercise", and an Indian workout that happens to get popular in the U.S.
Yoga is more than just a system or structure of exercises, breathing and stretches. Yoga is a 'way of life' - an individual is able to break the negative habits and views of life. Yoga provides tools and guidelines in order to gain a balance in your physical, mental, spiritual and emotional aspect of a person. It is uniting the body, mind and spirit - which ultimately seek all these relationships in a complete balance. Its philosophy lies in understanding oneself and the world - it was only later when other religions like Hinduism, Jainism, Sikhism, Islam and Buddhism incorporates such practice in their religious practice.
Medical practitioners have seen the benefits of yoga in a person's health. It is effective in increasing flexibility, lubrication of the joints, tendons and ligaments. It is also an excellent toning exercise for the muscles.
For stressed out career persons and businessmen or even a simple housewife and a mother - yoga has a great stuff to offer. Regular yoga practitioner becomes calmer - they are more relaxed and have a better perspective of the world. In fact, some says they become more compassionate of others. They see life as individuals trying their best to become the best they can ever be. For them it is liberating - there is no need to see others as a potential competition so there is no need to hold on to grudges and ill-will against a fellow human being. With this in mind one can develop better relationships with others - so there is no need to stress it out!
Yoga reminds people to be mindful of what they bring in to their own body. Yoga has allowed them to see that they are responsible to take care of their body and that they need to pay more attention in taking care of it. This goes well with having that kind of confidence. Indeed, it is true - it does take a strong will to break and change those bad habits affecting one's well-being.
Anyone can start practicing yoga - people of different age and condition, even pregnant women and little kids. Wouldn't it be better if the whole family practice yoga?
Yoga has different step by step techniques and guidelines that can be easily followed by anyone - gender or age. Kids can practice simple meditation and breathing exercises to help them relax, concentrate and become less impulsive. Study shows that kids who are trained in these exercises are better in term of coping with stressful conditions and are able to manage their own emotions.
There is a recommended technique for pregnant women as well although it is highly recommended to keep the exercise to a minimum and focus extensively on the breathing techniques. The daily meditation and breathings exercises will help expectant mothers in easy delivery.

If you are interested to see videos of Yoga, try to check our site in http://yogapracticevideo.com/

The 5 Biggest Myths About Yoga

At some time, we've all had some preconceived notions about yoga, and it's time to get them out in the open and explore them. I've been practicing yoga for years but I have to admit that I was also guilty of having some ideas about yoga that weren't true. It wasn't until I tried yoga and got involved in the regular practice of it that I realized that they were, after all, only ideas and not very good ones at that!
Let's look at what some of these myths are that could do with some overhauling and some debunking!
1. Yoga is for the flower power hippie gang. Sure, yoga turned up at the same time as the hippies did in the 1970s. Somehow this has managed to colour its reputation - but times have changed. People aren't wearing the same outfits as they did back then for a start. You're just as likely to find upper tier athletes doing it as you will a hippy. For example Andy Murray (the tennis star), Kelly Slater (the surfer) and LeBron James (one of America's top basketball players) all stretch out on the yoga mat as part of their fitness training programs.
2. Yoga is for females. After 6000 years of yoga being a major part of the ashrams (a men only tradition), women are new to yoga. They've only really been involved for the last 60 years, since it arrived in North America. Yes, you'll find some women doing it, but many of the influencers are men - for example, Bikram Choudhury.
3. Yoga is some sort of a religion. Sorry, but that's just not true. Yes, there were some religions involved when it started out (Hinduism, Buddhism and Jainism) but it's not about faith. It's about providing a better balance in life, through the toning of the body and mind.
4. Yoga is way too easy. If you're thinking this, then you've never taken a class. The first class I went to even put me off going again for a bit. I was expecting a slow moving stretching program, but the class that I went to was fast and made me feel dizzy. There are a variety of classes to choose from, so you can go slow or you can take the faster route, but it's not necessarily easy. Some of the poses are very challenging.
5. Yoga is only for the young and the flexible. Touching on my last point there are over 100 different types of yoga. Each of these can be suited to different levels of fitness. Modern yogi gurus have adapted yoga exercises so that it meets with the Western lifestyle. It's now possible to bend and stretch into different poses using equipment and knowledge.
You will only benefit from increasing flexibility, strength and a positive mind-set. If you want to get start in yoga, but don't know what to do, then there are several courses of action that you can take. You could either get started at a local gym or yoga studio, or alternatively use a DVD for home use. You'll be surprised what yoga can do for you.

Thomon Wardle is an experienced practitioner of yoga and pilates exercises. His range of yoga DVDs are listed and available from his site http://www.getfitwithpilates.com/ where you can also download a free eBook worth £9.95

Yoga Is Great For Weight Loss

Everybody knows that you need to stay active in order to get the best results when trying to lose weight. Most people think that you need to do lots and lots of cardio exercise to achieve the greatest results. We join gyms, go to spin class, run many miles, cycle and swim to shed off the unwanted pounds. Cardio is definitely an excellent way to stay in shape and I include it regularly. However, if I didn't also include yoga, I wouldn't be in as good shape as I am now.
If you want to keep your body in muscular balance you need to do more than just cardio training. When doing cardio, no matter what you are doing, you are repeating the same movements over and over again. This leads to your muscles becoming tight and stiff. You will gain huge amounts of strength in the muscles you are using, but will lose strength in the smaller stabilizing muscles. This causes the bigger muscles to compensate for the smaller ones and in turn creates an imbalance in your body. Yoga helps to fight and prevent this imbalance from happening in the first place.
Yoga is a whole body workout that lets you get in touch with every muscle in your body. By doing many different balances that move fluidly between poses, you gain an awareness of your body's strengths and weaknesses. These movements and static poses work out many of the smaller muscles in your body which increases their strength, flexibility and relaxes the body as a whole.
How Does Yoga Help You Lose Weight?
1. Reduces Stress - Stress causes the body to retain fat and also reduces your metabolism. The more stress you have in your life, the harder it is to lose weight. Yoga is a great stress reliever and can help you get rid of any weight that is caused by being overly stressed.
2. Workout Intensity - It is not always a good idea to push your body to its limits when working out. It is good to also include relaxing, muscle and balance-building routines that work out the entire body. You'd be surprised how much sweat you will produce in a one hour full body yoga workout.
3. Lean Muscle - When doing yoga you will notice your fat being transformed into lean muscle. More muscle means that your body needs more energy to function and therefore burns more calories.

Jerry Gladstone is a yoga enthusiast who loves to stay in shape. Click the following link if you want to learn more about yoga for weight loss

 

Ten Minute Yoga Perk-Me-Up

Whether you might be staying home with a new baby or working too many hours at the office, anytime is a good time for yoga. You can do yoga stretches and postures in bed or even while driving to work.
Hundreds of fitness seekers use their lunch hour to squeeze in exercise and take off extra pounds. Taking ten minutes during break time to do a little yoga really perks one up and refreshes you again.
I occasionally use my lunch hour for Yoga, said John Ray White, 35, who works at the Arkansas attorney general's office. Downward facing dog and sun salutation are two of the postures she practices every day.
Practicing yoga in the middle of day some people think is the break that they need to face the afternoon, said Ray.
Lunch-hour fitness routines also become more popular in warm weather as people prefers to stay indoors in the comfort of the air conditioned. And this makes indoor exercises attractive.
Yoga allows one to really work on those muscles and increases the circulation and heartbeat rate. It also gives one the mental and spiritual relief and wellbeing that relaxes the whole body and mind. That is why Yoga is such a popular choice when it comes to indoor exercises.
The below exercises can be brought into any exercise regime that you currently have. The exercises are easy and you can do it both at home and at work. See below for the ten minute Yoga plan.
- Kick Back Log-on Pose
Interlace your fingers behind your head. Relax your elbows and shoulders. Smile, breathe and stretch your elbows back. Let the tightness release slowly.
- E-mail Meditation
While reading your e-mail, remember to breathe slowly and focus your attention on your breath. Make the out-breath two times longer than the in-breath. This will immediately calm you.
- Photocopier Stretch
Place your hands on the edge of the copier. Stand back with feet apart. Drop your head and chest. Breathe and relax your shoulders.
- Close-the-deal Warrior Pose
Raise your arms to the side with fingers pointed. Take a big step to the side, with your right foot out and knee bent, your left foot planted, left leg straight. Keep the upper body straight and strong, shoulders relaxed. Relax into the stretch -- don't hold your breath. Return to a standing position, switch sides and repeat.
Now, you can practise the ten minute Yoga plan anytime!

Kelly Soh is an internet marketeer who has written numerous articles in different area interests and has benefited many people around the world. To see more Yoga articles or get a home yoga instructor, go to http://homeyogasingapore.com/

 

Teaching Yoga for the Waistline

Many women strive for that beautiful, slim waist seen on models, television actresses, and even important historical figures and actresses. The desire to have or maintain a narrow waist has been a part of lives for many years. Women will go to great lengths to get it, like sit-ups, weightlifting, jogging, aerobics and more. You might not automatically think of yoga when you think of a slim waistline, but many of the poses tighten the core while slimming the waistline, too. Even some men can benefit from a slimmer waistline. Try a few yoga poses to stretch, strengthen and lengthen the muscles around the waistline.
Triangle Pose
Stand with feet wider than shoulder-width apart, toes pointing forward. Turn one foot out about 45 degrees. Extend both arms up to shoulder level and bend to the side from the waist and hips, reaching out and down toward the turned-out foot. Rest the bottom arm on the calf, ankle or floor. Extend the other arm up toward the ceiling, letting your gaze follow the upper fingers if it is comfortable. Hold for a few breaths, and then repeat on the other side.
Boat Pose
Begin in a seated position. Rest your arms beside your hips for balance as you pull your knees into your chest. Lean back onto your hips and find balance. Stay in this position, or continue by extending the legs out to form about a 45-degree angle. Extend the arms straight out, palms facing down. Hold for a few breaths and release.
Half Lord of the Fishes Pose
In a seated position, pull the knees so the feet rest flat on the floor. Bend the left leg, resting it on the floor. Bring the left foot to rest under the right hip. Step the right foot over the left leg to rest on the floor with the right knee pointing up toward the ceiling. Exhale as you twist your body to the right. Bring your right hand to rest behind the body, palm flat. Bend your left arm, placing the elbow on the outside of your right thigh near the knee. Keep your gaze where it is comfortable, either to the left or right of the body. Repeat on the other side.
Revolved Head-to-Knee
Sit with the legs opened wider than shoulder width. Bend the left leg in while keeping the right leg extended at about a 45-degree angle. Rest the right arm along the side of the right leg, palm facing up. Inhale, and then exhale as you bend to the right side, reaching the left arm up and over the torso. Repeat on the other side.
© Copyright 2012 - Aura Wellness Center - Publications Division

Faye Martins, is a Yoga teacher and a graduate of the Yoga teacher training program at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/

Five Easy Yoga Techniques

"Self-Acceptance is the measuring stick of where we are today and where we aspire to be tomorrow." Dr. Paul Jerard
As a yoga teacher, it can be difficult to explain the act of accepting one's self to your students. Yet, the act of self-acceptance is a key toward a bright future. My mother was overweight for thirty years, trying diet after diet and alternating between success and failure as often as her weight fluctuated. She knew by the time she was 50 that no mere diet was going to help her lose the 200 excess pounds she needed to lose. But with damaged knees, she could barely walk, much less run, and felt humiliated at the mere thought of walking into a gym for a membership.
At this point in her life, she had clearly accepted her situation. Her age and emotional limitations cast a bleak future over any lifestyle changes, and so I once more suggested yoga, which in years past she rejected for a variety of reasons. The positives, I reasoned, were obvious: no equipment or membership needed, a practice to bolster mental and emotional health while strengthening and stretching the body and easy yoga techniques that even she could do.
Five Easy Yoga Techniques
Although not everyone shares the same story as my mother, practicing yoga for 30-60 minutes daily can still be a better bet than aerobic activity and weight training.
It is important to remember that poses are adaptable to each student's physical needs or limitations.
1. Discover your breathing. Learning one or two breathing techniques will help calm your system and aid your mind-body connection, as you grow more aware of your self.
2. Start slow. Basic asanas include corpse, warrior variations, sun salutations and back or forward bends.
3. Know your limitations. As indicated before, yoga postures can be modified to suit your needs. It is also smart not to push too hard until you have mastered some of the basics.
4. Ask for help. You should never be embarrassed or ashamed to ask your yoga instructor for feedback. Doing the pose correctly is necessary in order to derive the full benefits of a practice, and your teacher should be helpful and demonstrative in encouraging you to achieve correct form.
5. Use resources. Many yoga studios have props on hand to help you through a class, including yoga blankets, bolsters and blocks. It is not a sign of weakness or inexperience to use these props since each student's body and physical experience differs from the next one's.
When my mother finally started her practice, she decided to look at it not as a weight-loss attempt since yoga burns far fewer calories than a twenty-minute jog, but as an incorporation of healthy practice into her life. A small goal like that has enabled her to turn a tiny shift in her lifestyle into a snowball effect. She both feels and looks better, while her knee has recovered and is able to bear her decreasing weight.
© Copyright 2012 - Aura Wellness Center - Publications Division

Faye Martins, is a Yoga teacher and a graduate of the Yoga teacher training program at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.aurawellnesscenter.com/

Yoga Stories: Meditation Can Improve Your Brain Function

If you've already tried your hand at yoga, then you may also have dipped your toe into the world of meditation. It's powerful stuff and not just for people who grow pot and eat nothing but raw fruits. It's something that I try to do everyday as it's something that keeps me grounded and calm. It also helps with my intuition and inner confidence.
Recently, somebody in the academic world - namely the University of Wisconsin - noticed that meditation isn't just some 'new fangled' practice, but it has great potential. A scientific study concluded that meditation can reduce stress, help with immunity and even help your brain to work better. Who would have thought that just by meditating for a few minutes every day, you'd be able to benefit from so many outcomes.
How to do it. It's not difficult to do and if you want to try it for yourself, then all you need to do is to sit comfortably. Next, close your eyes and concentrate on your breathing. Feel the air as it passes up your nostrils and into your lungs. Do it again and concentrate so that you can do it slower and deeper. Whatever thoughts you get, then notice them but let them pass. Keep your focus on your breathing. When your mind wanders, bring it back and refocus on your breath. Once you've done this for 10 to 15 minutes - then you've successfully meditated.
Find other programs for variety There is plenty of information online about how to meditate. For example, there are websites, blogs and even podcasts that provide guidance on alternative ways to meditate. Some of the styles will take you on an inner visualised journey that will leave you feeling refreshed and rejuvenated. Try looking at the podcasts for iPhone for this type of content.
Let's just go back to that research for a moment, as there's something else in there that's very interesting. Apparently one of the outcomes from this research that was undertaken by the University of Wisconsin, was that meditation is as good for your brain as your body. The researchers up there studied some experienced meditators and found that they had more production of gamma brain waves. These waves have an association with clearer and more focused thinking. These gamma waves weren't just in action during the time the meditation was taking taking place - they were there around the clock. They also discovered that there was not the typical age related thinning in the area of the brain that is used for attention and sensory perception.
This is all good news for all of us. It means that we can keep active mentally and physically for longer and this can go towards prolonging our health into our later years.
Oh and one more thing that you should know too. Apparently just 40 minutes of meditation can do a lot more for you mentally when it comes to being alert than a 40 minute catnap can. Having a nap can make you feel groggy for up to an hour afterwards, but you won't need to suffer that if you replace the ZZZs with some meditation.
So with all of that evidence, it looks like meditation is finally being recognised for it's powers. It will protect you against the negative outcomes of being stressed and tense, and it will support your immune system. It will even protect you against the ravages of time - what's not to like about this 'new fangled' practice!

Thomon Wardle is an experienced practitioner of yoga and pilates. Visit http://www.getfitwithpilates.com/ and view the range of yoga DVDs and pilates DVDs to get started with your weight loss with yoga. There is a free eBook worth £9.95 for immediate download while you are there.

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Brain Health Smoothie With Banana, Yogurt And Flax Oil

Better brain health and greater over all emotional and physical well being can be had cheaply and easily with a simple recipe for a nutritious and delicious banana smoothie. Here is how it is done
Mix up with water eight ounces of dry, non-fat milk, or use all natural plain yogurt with the amount of water for the thickness you prefer. Put it in a blender. Break up a peeled banana and add it to the milk or yogurt. Add all natural organic cocoa powder, if you like. Then add two tablespoons of all natural, organic cold pressed Flax Seed Oil. Blend. Pour it into a large glass with ice. Sweeten the smoothie to taste with all natural raw unpasteurized honey, Saccharin, Stevia or Whey Low. Never use sugar, corn syrup or aspartame. Many health experts say aspartame causes nerve damage.
This combo is good both for the brain and the body. The most beneficial aspect of this smoothie is the flax oil/protein mix. This mix, if the flax oil is fully combined with the dairy, allows the oil to enter the blood stream by which it is distributed to all the cells of the body. There it restores the electrical charges of the cells making them healthy and strong and more able to do their work. When the 'batteries' of the body are depleted of correct electrical charges the entire body functions poorly. Recharging improves the energy of the system and thus the mood and mental abilities. It also improves lung function, even if you have COPD and emphysema. The oil/dairy combo moisturizes the dry mucus in the lungs and the mucus is then coughed up whereas before it was stuck there, until the person drowns of it. This doesn't have to happen. And getting more oxygen to the brain via improved respiration improves mental functioning. This is according to seven time Nobel Prize nominee Dr. Johanna Budwig.
According to the doctor who performed heart surgery on Bill Clinton, and has his own TV show, Dr. Oz, banana is also good for the brain. At his web site he says "bananas are high in antioxidants, dopamine and serotonin. Dopamine boosts memory and attention while serotonin elevates mood and helps control appetite, memory and learning " In combination with Flax Oil mixed with yogurt or dry milk brain health is greatly improved. Organic cocoa powder is one of the best things for health, according to many quoting recent studies. But chocolate candy bars high in chemicals, wax and sugar are not beneficial at all. Omit the cocoa powder if you prefer, or switch between adding it and skipping it as wanted. And that is all there is the quick and easy brain health smoothie.
Eliminate any preservatives made of hard fat in your diet. Dr. Johanna Budwig, who many times cured cancer patients who were given three days to live by medical doctors, says preservatives made of hard fats is the reason every time you turn around somebody else has cancer. But no matter what your brain health problem the above recipe will improve it. It also improves breathing for those with COPD in that the Flax Seed Oil turns mucus in the lung into water that is then absorbed by the body. That way it doesn't stay in your lungs and build up until there is no more room. Once a day is enough for better brain health. Twice a day is better if you have a lot of mucus in your lungs. You will notice a big improvement in your mood and outlook within two weeks.

Find complete information on the Budwig Protocol at http://www.johanabudwig.com/welcome-to-the-dr-johanna-budwig-info-site

Terry Chestnutt is a casual writer with an interest in health and fitness.

Article Source: http://EzineArticles.com/?expert=Terry_A_Chestnutt

Tips On How To Lose Weight Fast And Easy With Yoga For Weight Loss

Weight loss can often be intimidating, but it does not have to be. Yoga for weight loss is a real possibility for anyone who is willing to give it a try and use some determination. Following these effective tips, you will be able to see how easy yoga for weight loss can really be.

Most people are secretive when losing weight and try to keep it hidden from others. When they are aware of your healthy aspirations, they will provide you with much needed support and encouragement. Your support system will also try to not serve you food and drinks that they know are fattening.

If you discontinue the use of red meat in your diet you can lose weight. Red meat is not only bad for the health of your heart, but high in cholesterol and saturated fat. Rather than choosing red meats, consider lean proteins such as fish and fowl.

For your weight-loss goals, you should try yoga for weight loss as it is more than just for fitness. A recent study shows that those who practice yoga for weight loss have a lower body mass index than those who practice other forms of exercise. Another good benefit to yoga is that it encourages mindfulness so that you pay more attention to your feelings of being full at dinnertime.

When eating a salad at a restaurant, ask for the dressing to be on the side. If you do this, you will not eat as much dressing as you would have if it was mixed with the salad. You can decrease the amount of dressing that you use for salads by only dipping your fork in the dressing. You'll be thankful that you cut back when you lose those extra pounds.

An often overlooked way to successfully lower your weight is to eliminate stress. Stress often disrupts the body's ability to digest food and process nutrients correctly, so by eliminating stress you help your body be more efficient. Meditation and yoga are highly recommended for stress reduction to help return your body and mind to their optimal states.

As time passes, you will understand when you are actually hungry, opposed to when you are triggered to eat by your emotions. People may eat even though they are not hungry.

Green tea has proven itself as a valuable addition to any diet routine. Green tea that is naturally brewed, is, after water, the world's healthiest beverage. It will effectively boost your weight loss goals.

Another way that will help you lose weight is by cooking your own food instead of eating out. It is very easy to make unhealthy selections when eating out, and that is what happens for many people. Dining in will also help you save some cash.

To stretch your dollar farther, check online for the ads of your local grocery stores before going shopping. This is a way to ensure that you get great prices on lean meats, fruits and vegetables. Make a list on the stores that have great prices and use it when shopping.

Taking a photo while you are in your underwear or swimsuit may not be comfortable for you at your current size, but it is going to be beneficial to you. This is because looking at before and after pictures is incredibly satisfying, and it will help you to avoid any relapses in moments of weakness in the future.

Try angel food cake as an alternative when you have a dessert craving. It can be hard to ignore some cravings. A good choice for a treat is angel food cake. They are a light and airy type of cake. They have many fewer calories than most cakes.

There is wisdom in watching what you consume, just as there is wisdom in controlling when you consume it. This wisdom can help in reaching your goals. If you do not eat all night long, you will be more likely to eat a big breakfast. Try to eat the most calories at lunch and breakfast.

You are now armed with plenty of tools to help you lose weight. Now you will see, it is a very attainable goal, and if you follow through and stick with it, the benefits are worth it. Give this article's advice on yoga for weight loss a try, and keep your eyes peeled for other effective weight-loss tips.

Please visit our website for more great tips on yoga for weight loss.

yoga for weight loss

About the Author

Sometimes losing weight is not easy. This can be for a variety of reasons, but one reason in particular is that you can't figure out a system that works for you. Getting a system and rhythm in place is the best thing for your weight loss goals and here are a few tips on yoga for weight loss that might help.

Yoga for Weight-Loss: What You Will Need To Know To Be Successful (Part 1)

Making use of yoga for weight reduction may possibly not appear helpful to many people. I bet you they will go: "Naw, it really is just stretching...what can it potentially do to burn calories"
Nicely, a great deal my buddy. Yoga can function for weight reduction for those who use it right and I'll tell you what to complete in owing program.

"But how precisely can yoga perform for fat loss Foras (That is my name by the way), ya'll just stretching that is it...!"

Boy, I cannot let you know how a lot of times I have observed that comment.

Nicely for interested parties, go here yoga being an option for weight-loss is smart, safe and productive.
Bear in mind, it is the oldest bodily culture identified to guy and not just does this workout work the physique, it functions the mind and soul too. Hey, have you noticed Madonna, Sting or Russell Simmons lately (I can just see you go: "Foras...they were never ever chubby so don't go there! Nicely...they in no way obtained weight both plus they in fact all still appear very good for there ages suitable

Alright, here are the poses I suggest you employ when making use of Yoga for weight-loss.
Now my friend, I will go more than what I believe is the CORE of Yoga Poses.
Believe in me, go here there happen to be times when I did this by yourself and still obtained the rewards that yoga gives from every day apply.

Let's consider notes:

The Sunlight Salutations When employing Yoga for Weight loss:

These exercises really are a mixture of Yoga Poses, Breathing Exercises, Sunlight Bathing and Prayer. They've been practiced for centuries by Yoga Practitioners in India, Martial Artists and African Wrestlers and as being a method to rejuvenate the physique and soul are beyond examine. It's been stated in the Drugless Therapeutic circles that 1 spherical from the Sunshine Salutations is considerably superior than per week of exercises in the health club!

They may be pretty straightforward to discover and almost any one, regardless of check here out their conditioning or flexibility amounts can understand these straightforward exercises. In actuality, should you be familiar with "burpies" (the calisthenics physical exercise), they do derive their origin in the Sunshine Salutations.

Here are a few of their rewards:
-They alleviate problems from the epidermis and waistline.
-Flexibility improves and breathing is corrected, furthermore, they mildly physical exercise the legs and arms, thus escalating the circulation.
-They are the top approach to burn up energy and lessen bodyweight and are frequently advised for weight problems and depression.
-They are an powerful way of loosening up, stretching and massaging all joints and inside organs of the physique.
-They promote and stability all the systems in the physique including the endocrine, circulatory, reproductive and digestive technique.

Strategy:

1. Stand straight with the palms together as in a prayer place.

2. Inhale and stretch the arms over the head.

3. Exhale and bend forward while touching the toes.

4. Inhale and stretch the proper leg absent from the physique in a major backward phase and keep the fingers and left foot firmly over the floor. Bending the head backward the still left knee must be amongst the palms.

5. Inhale and hold the breath. Transfer the left leg in the body and, trying to keep each ft collectively and the knees in the floor, relaxation over the palms (arms straight) and keep the physique inside a straight line from head to foot.

6. Exhale and reduce the body for the ground. Within this position, only 8 portions with the body are available in speak to using the ground: the two ft, two knees, two hands, chest and forehead.

7. Inhale and bend again as considerably as you possibly can bending the spine for the maximum.

8. Exhale and elevate the body from the flooring. Maintain the ft and heels over the floor.

9. Inhale and deliver the correct foot alongside the degree of the hands; left foot and knee should really touch the floor. Look up, bending the spine somewhat (same position as #4)

10. Exhale and bring the left leg ahead. Preserve the knees straight and provide the head down towards the knees as inside the 3rd place.

11. Raise the arms overhead and bend backward inhaling. As in Position 2.

12. Exhale and drop the arms and unwind.

You've got now finished one particular round.

Execute as lots of rounds as possible in multiples of 3. Preferably you want to intention for 6 rounds minimum and as much as a maximum of thirty. It only requires about 5-10 minutes, depending in your pace and intensity and is ideal practiced with as little clothes as you possibly can prior to an open up air window first factor within the morning.

All right, we've gone more than the core pose or combination thereof when making use of Yoga for fat loss within this part in the sequence of this post. I'll go more than Certain poses (asanas) that can target the trouble spots and a few breathing workouts that could pace up burning up of calories. But my buddies, be aware, when I say use yoga for weight reduction; I imply ALL its limbs: the poses, the recommended diet for practice and mind-set. When you were doing conventional physical exercise for weight reduction, you'd know to consume a healthier eating plan appropriate...
Well exactly the same applies to yoga for fat loss as well buddies.

See you in portion 2 of this post.

About the Author

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 Below is a sheet to the many different styles of yoga being taught today. May it help you find your way to a class you love.

Anusara
Developed by American yogi John Friend in 1997, anusara yoga is a relative newcomer to the yoga world. Based on the belief that we are all filled with an intrinsic goodness. This yoga seeks to use the physical practice of yoga to help students open their hearts, experience grace, and let their inner goodness shine through. Classes, which are specifically sequenced by the teacher to explore one of Friend's Universal Principles of Alignment, are rigorous for the body and the mind.
Ashtanga
Ashtanga is based on ancient yoga teachings, but it was popularized and brought to the West by Pattabhi Jois (pronounced "pah-tah-bee joyce") in the 1970s. It's a rigorous style of yoga that follows a specific sequence of postures and is similar to vinyasa yoga, as each style links every movement to a breath. The difference is that with Ashtanga one always performs the exact same poses in the exact same order. This is a hot, sweaty, physically demanding practice.
Bikram
Approximately 30 years ago, Bikram Choudhury developed this school of yoga where classes are held in artificially heated rooms. In  Bikram yoga you will sweat like you've never sweated before as you work your way through a series of 26 poses (like ashtanga, a Bikram class always follows the same sequence, although a Bikram sequence is different from an ashtanga sequence). Bikram is somewhat controversial, as Choudhury has trademarked his sequence and has prosecuted studios who call themselves Bikram but don't teach the poses exactly the way he says they should. It is also wildly popular, making it one of the easiest types of classes to find.
Hatha
Hatha yoga is a generic term that refers to any type of yoga that teaches physical postures. Nearly every type of yoga class taught in the West is hatha yoga. When a class is marketed as hatha, it generally means that you will get a gentle introduction to the most basic yoga postures. You probably won't work up a sweat in a hatha yoga class, but you should end up leaving class feeling longer, looser, and more relaxed.
Hot Yoga
Basically the same thing as Bikram. Generally, the only difference between Bikram and hot yoga is that the hot yoga studio deviates from Bikram's sequence in some small way, and so they must call themselves by another name. The room will be heated, and you will sweat buckets.
Iyengar
Iyengar is a very meticulous style of yoga, with utmost attention paid to finding the proper alignment in a pose. In order to help each student find the proper alignment, an Iyengar studio will stock a wide array of props such as blocks, blankets, straps, chairs, bolsters, and a rope wall are all common. There isn't a lot of jumping around in Iyengar classes, so you won't get your heart rate up, but you'll be amazed to discover how physically and mentally challenging it is to stay put. Iyengar teachers must undergo a comprehensive training – if you have an injury or chronic condition, Iyengar is probably your best choice to insure you get the knowledgeable instruction you need.
Restorative
This method of yoga is a delicious way to way to relax and soothe frayed nerves. Restorative classes use bolsters, blankets, and blocks to prop students in passive poses so that the body can experience the benefits of a pose without having to exert any effort. A good restorative class is more rejuvenating than a nap. Studios and gyms often offer them on Friday nights, when just about everyone could use a little profound rest.

Vinyasa
Vinyasa (pronounced "vin-yah-sah") is the Sanskrit word for "flow", and vinyasa classes are known for their fluid, movement-intensive practices. Vinyasa teachers choreograph their classes to smoothly transition from pose to pose, and often play music to keep things lively. The intensity of the practice is similar to Ashtanga, but no two vinyasa classes are the same. If you hate routine and love to test your physical limits then Vinyasa yoga  may be just your ticket.

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