Arthritis Exercise - One Way to Relieve Pain & Stiffness in Your Joints (part 2)
Even when you cannot make it out to walk or to an aquatics or yoga class, there are exercises you can do daily to improve flexibility, strength and conditioning when you suffer from arthritis. You can flex your legs while sitting in a chair facing forward, simply by moving your leg outward while keeping your foot on the floor and holding it there for a few seconds, then retracting it until your foot is behind you, then alternating to the other leg. Interlocking your fingers and slowly flexing your wrists to the left and the right for a few minutes a day can help tremendously to increase flexibility and reduce pain in the wrist area.
For your upper back, you can stand upright in front of a table, then lean over and place your hands on the table and tuck your chin back toward your collarbone. Once positioned as such, lift your upper back upward and simultaneously take a deep breath. Hold that position for 5-10 seconds and then relax while exhaling. While doing this, lower your spine slowly as you move both shoulder blades forward as if toward each other. Repeat this exercise for 10-15 repetitions.
For the shoulders and middle back, start again from an upright position standing as straight as you can, reach back and lock the fingers of both hands together. Breathe slowly and deeply and lift upward with your shoulders while at the same time, exhaling. Be sure to keep your chest up and your chin in. Repeat this for about 10-15 sets.
For the shoulders and upper chest, choose a free corner of the room to stand in and place your hands on the opposite sides of the corner. Take a step back about 18 inches from the corner. You now should be facing the corner directly with your hands on both of the walls with your body some distance from the wall itself. Keeping your chest up after inhaling, lean in toward the corner while exhaling. Repeat this exercise for 10-15 sets.
Whatever exercise program you choose, be sure to breathe properly when exercising. Oxygenation is important to any exercise regimen as it promotes a healthy heart rate and reduces fatigue; additionally oxygenation helps circulation, which is vital to achieving the flexibility and strength that you are trying to achieve in battling arthritis. Also, listen to your body. It is natural to feel a little fatigue and soreness when starting a new exercise regimen, However if the pain of soreness persists for more than one hour, or you have a decrease in mobility that lasts longer than an hour, then the regimen should be reduced until the soreness desists. Also, look for signs of increased swelling of joints or any persistent increase of weakness; these are signs of activities that are too strenuous and a reduction in activity will be necessary. Just remember to take all new exercise regimens slowly at the start. The idea is to increase flexibility not train for the Olympics.
Written by Shelley Hitz, Licensed Physical Therapist and Certified NASM Personal Trainer. If you have arthritis, she can design an online exercise program for you! Contact her today at http://www.onlinefitnesscoach.com or sign up for her FREE Exercise Advice Journal at http://www.abs-exercise-advice.com/journal.html.
Mom, How F.I.T.T. Is Your Workout?
Mom, How F.I.T.T. Is Your Workout?
Moms don't have the time or desire to mess around with complicated workouts that don't get results. If you want real Mommy Muscle you need a plan that's based on principles not infomercials and advertising.
Some things you can just count on over time. These certainties are the fundamentals of life. Let's test it. I predict if you have a stroller age baby - they will cry today. Do you want to challenge my prediction?
I doubt it. Why am I so confident? Because my prediction is based on a fundamental principle of infant development. (One you undoubtedly know well.) A baby crying is a principle aspect of their life. It's a reliable and fundamental behavior that allows us to make informed decisions about a baby's condition and needed care.
I've noticed when it comes to fitness development; many people tend to ignore principles. Perhaps it's because we're constantly exposed to books, magazines, fast talkers and beautiful photography that pitch exotic opportunities to transform our lives. Maybe it's because fundamentals are boring and unsexy. After all we don't see them advertised. Besides, who wants to hear the way to get in better shape is to take a walk, when the T.V. is tempting us with a tan, toned model smiling at her beautiful boyfriend while taking her fat burning pill?
So what I'm about to offer you (absolutely free!) are the fundamentals of effective exercise. If you understand these principles you can create workouts that achieve predictable results. These principles are also the key to optimizing or re-energizing your current workouts.
Getting F.I.T.T.
F.I.T.T. is an acronym used to teach fitness professionals (the good ones at least). It stands for Frequency, Intensity, Time and Type. These principles form the foundation of any effective fitness program. Alone, they offer insight to uncover opportunities for you to get better results. However, these principles are really an integrated system. By applying one you affect the others. I'll give a brief summary now and then detail each of the four principles in later posts.
The Principle of Frequency:
How often should you work out? Frequency is really about your body's ability to recover from exercise stress. Exercise too often and you'll over-train. This leads to injury, frustration and poor results.
Workout too little and your body will not need to change its physiology. There simply are not enough stimuli to create a response. In this case, the response is your results - be it fat loss, muscle tone or more energy, etc...
Frequency then is a principle of balance. Not too much, not to little.
The Principle of Intensity:
How hard should you exercise? Intensity is about work and your body's ability to handle exercise stress. It asks questions like how many repetitions should I do and what weight should I use? How fast should I run, walk or jog?
Intensity is a principle of capacity. How much can your body handle safely? It might be more than you think, but sometimes should be less than you want.
The Principle of Time:
How long should you workout? Time is about defining need. If you're training for a sport and your game lasts one hour, you NEED to factor that into your training. If you're a busy mom who has 20 minutes to exercise during your baby's nap you NEED a workout to fit that time.
Time is a principle of relativity. You can get a lot done in little time. You can also spend a lot of time exercising and have very little to show for it.
The Principle of Type:
What kind of exercise is best? There are two kinds of "type" - general and specific. General refers to the macro types of exercise like, strength training, aerobic exercise and flexibility training. Specific refers to the micro types of exercise including running, walking, Pilates, Yoga, free-weights, machines, sport specific, etc, etc, infinity?
Type is a principle of relevance and fashion. There are many ways to achieve a goal. Exercise methods we especially enjoy or see others get results from have special relevance and naturally attract us to use them. When the type of exercise we use stops being effective, or bores us we can move to a new type that offers better mental, physical or even spiritual relevance.
You can try on exercise types like clothes. If it fits and looks good, wear it. If you find something better, you can always change. Just go shopping?
The FITT principles are the foundation of a successful fitness plan. Within them are the real variables we can "tweak" to achieve better results in half the time. It's an infomercial claim that really does work. But just incase you need a little more hype to get you thinking, I'll indulge you?
"All you have to do is call in the next 12 seconds and I'll throw in a second bottle of FITT principles free. But wait, there's more. If you're one of the first 20 callers, you'll receive, at absolutely no cost to you, a FITT principle container. This special container is a $300 value, but it's yours free? So what are you waiting for? Get FITT today!
Curt Conrad, CSCS, is Founder and President of StrollerFit Inc. an international product and franchise company that helps parents exercise with their babies. He is author of The StrollerFit ExerBook. His companies have helped thousands of clients enjoy better life through better fitness. http://www.strollerfit.com
Moms don't have the time or desire to mess around with complicated workouts that don't get results. If you want real Mommy Muscle you need a plan that's based on principles not infomercials and advertising.
Some things you can just count on over time. These certainties are the fundamentals of life. Let's test it. I predict if you have a stroller age baby - they will cry today. Do you want to challenge my prediction?
I doubt it. Why am I so confident? Because my prediction is based on a fundamental principle of infant development. (One you undoubtedly know well.) A baby crying is a principle aspect of their life. It's a reliable and fundamental behavior that allows us to make informed decisions about a baby's condition and needed care.
I've noticed when it comes to fitness development; many people tend to ignore principles. Perhaps it's because we're constantly exposed to books, magazines, fast talkers and beautiful photography that pitch exotic opportunities to transform our lives. Maybe it's because fundamentals are boring and unsexy. After all we don't see them advertised. Besides, who wants to hear the way to get in better shape is to take a walk, when the T.V. is tempting us with a tan, toned model smiling at her beautiful boyfriend while taking her fat burning pill?
So what I'm about to offer you (absolutely free!) are the fundamentals of effective exercise. If you understand these principles you can create workouts that achieve predictable results. These principles are also the key to optimizing or re-energizing your current workouts.
Getting F.I.T.T.
F.I.T.T. is an acronym used to teach fitness professionals (the good ones at least). It stands for Frequency, Intensity, Time and Type. These principles form the foundation of any effective fitness program. Alone, they offer insight to uncover opportunities for you to get better results. However, these principles are really an integrated system. By applying one you affect the others. I'll give a brief summary now and then detail each of the four principles in later posts.
The Principle of Frequency:
How often should you work out? Frequency is really about your body's ability to recover from exercise stress. Exercise too often and you'll over-train. This leads to injury, frustration and poor results.
Workout too little and your body will not need to change its physiology. There simply are not enough stimuli to create a response. In this case, the response is your results - be it fat loss, muscle tone or more energy, etc...
Frequency then is a principle of balance. Not too much, not to little.
The Principle of Intensity:
How hard should you exercise? Intensity is about work and your body's ability to handle exercise stress. It asks questions like how many repetitions should I do and what weight should I use? How fast should I run, walk or jog?
Intensity is a principle of capacity. How much can your body handle safely? It might be more than you think, but sometimes should be less than you want.
The Principle of Time:
How long should you workout? Time is about defining need. If you're training for a sport and your game lasts one hour, you NEED to factor that into your training. If you're a busy mom who has 20 minutes to exercise during your baby's nap you NEED a workout to fit that time.
Time is a principle of relativity. You can get a lot done in little time. You can also spend a lot of time exercising and have very little to show for it.
The Principle of Type:
What kind of exercise is best? There are two kinds of "type" - general and specific. General refers to the macro types of exercise like, strength training, aerobic exercise and flexibility training. Specific refers to the micro types of exercise including running, walking, Pilates, Yoga, free-weights, machines, sport specific, etc, etc, infinity?
Type is a principle of relevance and fashion. There are many ways to achieve a goal. Exercise methods we especially enjoy or see others get results from have special relevance and naturally attract us to use them. When the type of exercise we use stops being effective, or bores us we can move to a new type that offers better mental, physical or even spiritual relevance.
You can try on exercise types like clothes. If it fits and looks good, wear it. If you find something better, you can always change. Just go shopping?
The FITT principles are the foundation of a successful fitness plan. Within them are the real variables we can "tweak" to achieve better results in half the time. It's an infomercial claim that really does work. But just incase you need a little more hype to get you thinking, I'll indulge you?
"All you have to do is call in the next 12 seconds and I'll throw in a second bottle of FITT principles free. But wait, there's more. If you're one of the first 20 callers, you'll receive, at absolutely no cost to you, a FITT principle container. This special container is a $300 value, but it's yours free? So what are you waiting for? Get FITT today!
Curt Conrad, CSCS, is Founder and President of StrollerFit Inc. an international product and franchise company that helps parents exercise with their babies. He is author of The StrollerFit ExerBook. His companies have helped thousands of clients enjoy better life through better fitness. http://www.strollerfit.com
The New Lover Approach to Starting an Exercise Program
The New Lover Approach to Starting an Exercise Program
Approach a New Exercise Program Like a New Lover
How many times have you decided to get back to some type of exercise program? You've bought gear, new shoes, new clothes, whatever is needed. You've set aside some time, and off you go. A nice heart pounding workout or two and wham, you're right back to the couch, watching TV and thinking about starting an exercise program. What went wrong?
Nine times out of 10 what happened was you simply tried to do too much too soon. It's just like dating. If you met someone you liked and wanted them to like you too, what would happen if you started calling them multiple times every day, leaving clever messages on their answering machine, and buying them cute gifts and cards. How might they react to being smothered with affection. It's an almost guaranteed way to drive that once interested suitor into performing a disappearing act.
If you start your exercise program by doing too much too soon you'll soon tire of it entirely. It's far better to start slowly and like with a new lover, better to play it just a little cool, giving them a little taste, rather than the whole banquet. It's always wise to leave them wanting more. Amusement park rides last only a few minutes because studies found after a longer ride people said, "Wow, that was fun," but after the shorter ride it was more often, "Wow, that was great, let's go again!"
Six Little Minutes is all it Takes
So how does this translate into your exercise program? Give your body a taste of activity at first, rather than the full meal deal. When I first started "getting in shape" I rode the exercise bike at the gym for the grand sum total of six minutes. "Six minutes? You must be joking. What good would that do?"
At 28-years old, suddenly deciding to "get in shape" was quite the surprise for my body and mind. Six minutes was simply as much as my legs could take without giving out, so that was where I started. You may start at four minutes or 10, it doesn't matter. For me even six minutes wasn't easy, but I kept at it, and after the first week or so, I started to notice my legs felt stronger, I was breathing deeper, and the short ride was getting me primed for the workout ahead. (I was also doing a very short weight lifting routine). It felt good. I was beginning to enjoy the process. Notice I said after a week or so, meaning it may have taken me three or more rides before I started to actually enjoy it. Don't expect to change your daily habits without some initial resistance, no matter how motivated you are, the instinctual brain response is, "That was nice, now let's get back to the couch." A progressive plan, such as this, will help you avoid that kind of thinking.
I quickly discovered I wanted more of that invigorated feeling, so after a few more six minute rides I was ready to add more time. I decided to ride for 10 minutes, knowing I could drop back to six if it was too much. This felt great and for a month or more I happily rode for 10 minutes. What is 10 minutes out of your day? It's nothing. Anybody can give 10 minutes to increase their health and well being.
Slowly, my bike riding time increased to 12 minutes, then 15, then 20. Once I hit 20 minutes I stayed there for quite awhile, and by now I was riding the bike before every workout. I went to the gym three days a week at first. It had become a new habit and one I looked forward to on workout days. Days when I wasn't going to work out I was just a bit anxious for the next day so I could go to the gym. You want to have that feeling of desire for the activity, but don't schedule yourself so heavily at first you can't keep it up or it becomes a chore.
You'll know when you're ready to up the intensity because you'll feel ready. You'll begin to notice you feel like you could keep going forever, and that's when you might decide to add a few minutes the next ride. If you try more minutes and it feel too much like work, cut it back again.
When Obstacles Get in the Way: Putting Yourself First
Eventually I was riding for 30 minutes, and I wanted to ride even longer but couldn't tie up the bike at the club for that long, so I did what any reasonable person would do; I shopped for a bike of my own. I really wanted a Lifecycle, since that's what I'd been riding at the club, but they were way out of my price range. I decided to buy a Schwinn Air-Dyne and quickly discovered the downside: my shiny new bike was quite loud (the Air-Dyne sold today no longer has the noise). It made a huge racket when I'd ride, which whenever someone was home they'd complain about how it was interfering with their lives and why couldn't I ride later?
I tried to be accommodating to my family but I quickly realized I was deciding not to ride at all because it would have inconvenienced them. I was putting their needs before my own which is the wrong approach. It may seem polite but it's foolish to set aside my fitness goals because it may be a temporary inconvenience for them.
No one is going to bend over backwards to accommodate you, so why are you doing it for them? Stop it right now and get busy doing what's best for yourself first. Exercising or incorporating a new movement plan into your daily life is bound to create some friction. Fine. Expect it, deal with it and move ahead. Your kids may complain if you want to do an exercise video and they want to watch TV. What's more important? Your fitness program, that's what. Invite them to do it with you. There's no better way to get your kids interested in fitness for themselves than by watching you by example.
A Happy Mom is a Healthy Mom, and When Mom's Happy, The Family is Happy
I decided a happy mom is a healthy mom, so if riding a noisy bike for a short while each day makes mom happy, that's what mom's gonna do! Nobody complains any more. They just work around my schedule, and if it's too noisy, they can go do something else for awhile because if I say, "I'm going to ride my bike," that's what I'm going to do.
It's too easy to say, "No, that will inconvenience little Billy, so I better not swim today," or, "I have to pick up the kids after football practice, so I don't have time to go to the gym." That's wrong! You are important, and you better put yourself at the head of the list from now on. No more excuses because it might be inconvenient for someone else. It's always inconvenient for someone else.
If you share your living space with any other people, then someone else has always got something they need or want from you. We all get the same 24-hour day, and how you choose to spend your time is entirely up to you. Exercise is something I choose to do for myself, and when I'm in the mood to ride, I'm getting on the bike.
Work out a schedule and then stick to it. Being consistent with the time of day and days of the week will help those around you realize you are serious. By slowly adding more time every week (or as often as you're able to increase it), you are on your way to establishing a new habit and working yourself eventually up to the minimum 20 minutes per day the experts suggest. Five minutes is better than zero, so no matter where you begin, just get started.
~~ Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com
Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.
Approach a New Exercise Program Like a New Lover
How many times have you decided to get back to some type of exercise program? You've bought gear, new shoes, new clothes, whatever is needed. You've set aside some time, and off you go. A nice heart pounding workout or two and wham, you're right back to the couch, watching TV and thinking about starting an exercise program. What went wrong?
Nine times out of 10 what happened was you simply tried to do too much too soon. It's just like dating. If you met someone you liked and wanted them to like you too, what would happen if you started calling them multiple times every day, leaving clever messages on their answering machine, and buying them cute gifts and cards. How might they react to being smothered with affection. It's an almost guaranteed way to drive that once interested suitor into performing a disappearing act.
If you start your exercise program by doing too much too soon you'll soon tire of it entirely. It's far better to start slowly and like with a new lover, better to play it just a little cool, giving them a little taste, rather than the whole banquet. It's always wise to leave them wanting more. Amusement park rides last only a few minutes because studies found after a longer ride people said, "Wow, that was fun," but after the shorter ride it was more often, "Wow, that was great, let's go again!"
Six Little Minutes is all it Takes
So how does this translate into your exercise program? Give your body a taste of activity at first, rather than the full meal deal. When I first started "getting in shape" I rode the exercise bike at the gym for the grand sum total of six minutes. "Six minutes? You must be joking. What good would that do?"
At 28-years old, suddenly deciding to "get in shape" was quite the surprise for my body and mind. Six minutes was simply as much as my legs could take without giving out, so that was where I started. You may start at four minutes or 10, it doesn't matter. For me even six minutes wasn't easy, but I kept at it, and after the first week or so, I started to notice my legs felt stronger, I was breathing deeper, and the short ride was getting me primed for the workout ahead. (I was also doing a very short weight lifting routine). It felt good. I was beginning to enjoy the process. Notice I said after a week or so, meaning it may have taken me three or more rides before I started to actually enjoy it. Don't expect to change your daily habits without some initial resistance, no matter how motivated you are, the instinctual brain response is, "That was nice, now let's get back to the couch." A progressive plan, such as this, will help you avoid that kind of thinking.
I quickly discovered I wanted more of that invigorated feeling, so after a few more six minute rides I was ready to add more time. I decided to ride for 10 minutes, knowing I could drop back to six if it was too much. This felt great and for a month or more I happily rode for 10 minutes. What is 10 minutes out of your day? It's nothing. Anybody can give 10 minutes to increase their health and well being.
Slowly, my bike riding time increased to 12 minutes, then 15, then 20. Once I hit 20 minutes I stayed there for quite awhile, and by now I was riding the bike before every workout. I went to the gym three days a week at first. It had become a new habit and one I looked forward to on workout days. Days when I wasn't going to work out I was just a bit anxious for the next day so I could go to the gym. You want to have that feeling of desire for the activity, but don't schedule yourself so heavily at first you can't keep it up or it becomes a chore.
You'll know when you're ready to up the intensity because you'll feel ready. You'll begin to notice you feel like you could keep going forever, and that's when you might decide to add a few minutes the next ride. If you try more minutes and it feel too much like work, cut it back again.
When Obstacles Get in the Way: Putting Yourself First
Eventually I was riding for 30 minutes, and I wanted to ride even longer but couldn't tie up the bike at the club for that long, so I did what any reasonable person would do; I shopped for a bike of my own. I really wanted a Lifecycle, since that's what I'd been riding at the club, but they were way out of my price range. I decided to buy a Schwinn Air-Dyne and quickly discovered the downside: my shiny new bike was quite loud (the Air-Dyne sold today no longer has the noise). It made a huge racket when I'd ride, which whenever someone was home they'd complain about how it was interfering with their lives and why couldn't I ride later?
I tried to be accommodating to my family but I quickly realized I was deciding not to ride at all because it would have inconvenienced them. I was putting their needs before my own which is the wrong approach. It may seem polite but it's foolish to set aside my fitness goals because it may be a temporary inconvenience for them.
No one is going to bend over backwards to accommodate you, so why are you doing it for them? Stop it right now and get busy doing what's best for yourself first. Exercising or incorporating a new movement plan into your daily life is bound to create some friction. Fine. Expect it, deal with it and move ahead. Your kids may complain if you want to do an exercise video and they want to watch TV. What's more important? Your fitness program, that's what. Invite them to do it with you. There's no better way to get your kids interested in fitness for themselves than by watching you by example.
A Happy Mom is a Healthy Mom, and When Mom's Happy, The Family is Happy
I decided a happy mom is a healthy mom, so if riding a noisy bike for a short while each day makes mom happy, that's what mom's gonna do! Nobody complains any more. They just work around my schedule, and if it's too noisy, they can go do something else for awhile because if I say, "I'm going to ride my bike," that's what I'm going to do.
It's too easy to say, "No, that will inconvenience little Billy, so I better not swim today," or, "I have to pick up the kids after football practice, so I don't have time to go to the gym." That's wrong! You are important, and you better put yourself at the head of the list from now on. No more excuses because it might be inconvenient for someone else. It's always inconvenient for someone else.
If you share your living space with any other people, then someone else has always got something they need or want from you. We all get the same 24-hour day, and how you choose to spend your time is entirely up to you. Exercise is something I choose to do for myself, and when I'm in the mood to ride, I'm getting on the bike.
Work out a schedule and then stick to it. Being consistent with the time of day and days of the week will help those around you realize you are serious. By slowly adding more time every week (or as often as you're able to increase it), you are on your way to establishing a new habit and working yourself eventually up to the minimum 20 minutes per day the experts suggest. Five minutes is better than zero, so no matter where you begin, just get started.
~~ Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com
Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.
Fitness the Goddess Way: Movement vs. Exercise
Fitness the Goddess Way: Movement vs. Exercise
I was excited to hear the esteemed speakers at the Fall 2004 Omega Institute Conference. The "biggies" of the women's movement such as Gloria Steinem, today's best-selling authors and who's who of empowering women doing inspiring work were. Lucky me!
During one of the panels on body-image, Jane Fonda, the American icon of fitness, who we all look at and wonder what it must be like to have such a "perfect" body, said it has taken her until age 61 to grow to love her body.
I was dumbfounded. "Good God, I don't want to wait that long!" I thought. And hot damn! If SHE has body image issues, and her body is "perfect" by today's standards, then this is really pointless.
(By the way, Ms. Fonda doesn't look a day over 44 with a body of a 20 year old aerobics instructor)
Powerful and successful women of all ages shared the same thing; their complete lack of love and gentleness toward their body leads them to spend a large part of their lives in a constant struggle and battle with it.
The young women in the crowd of nearly 2000 also nodded their heads in amazement and familiarity. Somehow it was comforting to see these icons sharing real things about their real bodies.
Something's Gotta Change
Have you seen the movie, "As Good As It Gets" with Jack Nicholson? There's a scene where he goes to see his therapist's office and on his way out, he stops to ask the patients waiting in the waiting room - "what if this is as good as it gets?" The entire room breaks down and starts crying. Kinda funny, but it makes a great point.
Unless you are going to start working out like you say you've been meaning to, unless something changes pretty damn soon, unless you do something different, the odds are stacked in favor of your body being as good as it gets right NOW.
Two choices:
1. Accept that you'll never exercise regularly and be happy with what it looks like now
2. Choose to take on exercise, but in a whole new way.
Don't exercise. Instead just moooove your body.
Exercise conjures associations such as "I have to", "I should", "I will one day, someday, maybe," to name a few. When was the last time we leaped joyfully towards that!? None of those feel good, right? So cut yourself some slack and consider a few things: 1. Get rid of shoulds 2. Go for movement vs. exercise
Delete the word "should" from your vocabulary. Immediately. Right now. Do it. Have your friends forbid you to use it! Do whatever it takes! It does you no good. Choose the word "could" instead.
Could vs. Should
Using the word "could" vs. "should" implies choice. After all, isn't that the truth? You do have the choice, you can choose to move your body and you can choose to take responsibility for not shaking your thing. You made the choices that got you here. Sorry, it's bad news, I know. The good part is that once you get clear what's happened and acknowledge what IS, you can move forward.
I had a client who just wouldn't exercise, despite her incessant talking and complaining about it. So I decided to not call it exercise anymore and take a different approach. She instantly lit up.
Together we created a "movement menu." Ah? sounds delicious and curiously inviting, yes? Now you know you're on the right track if your feeling a bit piqued.
You want to know more, don't you? You'll have to wait. In Part Two of this article, I'll show you how to create a movement menu of your own. One so good you'll want to brag to all of you're sister goddess friends on how you got moving through pleasure vs. pain.
Action Tip: For now, just swim around in the concept of "movement vs. exercise". Let yourself really get it. Get how you are perfectly capable to discover and create ways to move your body that feel good and are good for you. You may find that you'll be drawn to ways you already move your body - walking, dancing, morning stretch, taking the stairs. It's all good.
You are good. You are beautiful just the way you are. Read that again. For today, just revel in the idea of uncovering your favorite ways to move your body.
Bonus Tip: For the raring to go and advanced ladies. Your duty for all womankind and sisters worldwide, is to dance to a favorite tune. Dance wildly, as if no one was looking and your were inventing a new style of dance. Get silly, shake your thing. Just move. It only takes 3 minutes to dance to your favorite song. Channel NIKE, the ancient Goddess of Victory and JUST DO IT.
Karin Witzig of Wild Woman Wellness? Health Coaching has been in a private practice and a Speaker in the New York metropolitan area for nearly five years and has a national clientele of courageous women breaking out of their food ruts and energy-lulls. She specializes in making getting healthy highly pleasurable, practical and fun. She can be reached via http://www.wildwomanwellness.com
I was excited to hear the esteemed speakers at the Fall 2004 Omega Institute Conference. The "biggies" of the women's movement such as Gloria Steinem, today's best-selling authors and who's who of empowering women doing inspiring work were. Lucky me!
During one of the panels on body-image, Jane Fonda, the American icon of fitness, who we all look at and wonder what it must be like to have such a "perfect" body, said it has taken her until age 61 to grow to love her body.
I was dumbfounded. "Good God, I don't want to wait that long!" I thought. And hot damn! If SHE has body image issues, and her body is "perfect" by today's standards, then this is really pointless.
(By the way, Ms. Fonda doesn't look a day over 44 with a body of a 20 year old aerobics instructor)
Powerful and successful women of all ages shared the same thing; their complete lack of love and gentleness toward their body leads them to spend a large part of their lives in a constant struggle and battle with it.
The young women in the crowd of nearly 2000 also nodded their heads in amazement and familiarity. Somehow it was comforting to see these icons sharing real things about their real bodies.
Something's Gotta Change
Have you seen the movie, "As Good As It Gets" with Jack Nicholson? There's a scene where he goes to see his therapist's office and on his way out, he stops to ask the patients waiting in the waiting room - "what if this is as good as it gets?" The entire room breaks down and starts crying. Kinda funny, but it makes a great point.
Unless you are going to start working out like you say you've been meaning to, unless something changes pretty damn soon, unless you do something different, the odds are stacked in favor of your body being as good as it gets right NOW.
Two choices:
1. Accept that you'll never exercise regularly and be happy with what it looks like now
2. Choose to take on exercise, but in a whole new way.
Don't exercise. Instead just moooove your body.
Exercise conjures associations such as "I have to", "I should", "I will one day, someday, maybe," to name a few. When was the last time we leaped joyfully towards that!? None of those feel good, right? So cut yourself some slack and consider a few things: 1. Get rid of shoulds 2. Go for movement vs. exercise
Delete the word "should" from your vocabulary. Immediately. Right now. Do it. Have your friends forbid you to use it! Do whatever it takes! It does you no good. Choose the word "could" instead.
Could vs. Should
Using the word "could" vs. "should" implies choice. After all, isn't that the truth? You do have the choice, you can choose to move your body and you can choose to take responsibility for not shaking your thing. You made the choices that got you here. Sorry, it's bad news, I know. The good part is that once you get clear what's happened and acknowledge what IS, you can move forward.
I had a client who just wouldn't exercise, despite her incessant talking and complaining about it. So I decided to not call it exercise anymore and take a different approach. She instantly lit up.
Together we created a "movement menu." Ah? sounds delicious and curiously inviting, yes? Now you know you're on the right track if your feeling a bit piqued.
You want to know more, don't you? You'll have to wait. In Part Two of this article, I'll show you how to create a movement menu of your own. One so good you'll want to brag to all of you're sister goddess friends on how you got moving through pleasure vs. pain.
Action Tip: For now, just swim around in the concept of "movement vs. exercise". Let yourself really get it. Get how you are perfectly capable to discover and create ways to move your body that feel good and are good for you. You may find that you'll be drawn to ways you already move your body - walking, dancing, morning stretch, taking the stairs. It's all good.
You are good. You are beautiful just the way you are. Read that again. For today, just revel in the idea of uncovering your favorite ways to move your body.
Bonus Tip: For the raring to go and advanced ladies. Your duty for all womankind and sisters worldwide, is to dance to a favorite tune. Dance wildly, as if no one was looking and your were inventing a new style of dance. Get silly, shake your thing. Just move. It only takes 3 minutes to dance to your favorite song. Channel NIKE, the ancient Goddess of Victory and JUST DO IT.
Karin Witzig of Wild Woman Wellness? Health Coaching has been in a private practice and a Speaker in the New York metropolitan area for nearly five years and has a national clientele of courageous women breaking out of their food ruts and energy-lulls. She specializes in making getting healthy highly pleasurable, practical and fun. She can be reached via http://www.wildwomanwellness.com
The Power Workout:
The Power Workout:
Scenario: I really want to get in shape, but I work all day and attend multimedia classes until 8:30. How do I find the time to exercise, and what are a few good exercises for beginners like me? Solution: Finding time to exercise is certainly a challenge. Even the most motivated among us suffer setbacks during our business's busy season or when a new project is on the horizon. The key to fitting fitness into your busy day is to recognize that finding time isn't the issue--it's making time.
You may be surprised to hear that you can enjoy the benefits of a regular exercise program in as little as three hours per week.
The following routine shows you how:
Monday: Half-hour of jogging, biking (on hills) or other intense aerobic exercise you enjoy
Tuesday: Half-hour of strength training (squats, sit-ups and push-ups for beginners; weight training with machines or dumbbells for the more experienced)
Wednesday: Rest day
Thursday: Repeat Monday
Friday: Repeat Tuesday Saturday: One hour of exercise--any type of exercise. Go rollerblading with a friend, take the family to the hills for a hike or swim laps at the pool.
Sunday: Rest day
Make your workouts more time-efficient by exercising harder. For example, you can walk two miles in a half-hour, or you can run four miles in a half-hour. You can spend an hour in step aerobics class, or you can spend 20 minutes rowing at the highest resistance level on the rowing machine. When you perform strength-training exercises, use a challenging resistance and move quickly through your exercises to get an aerobic benefit.
If you want to commit to getting fit, exercise must become a part of your life--a habit as regular as brushing your teeth. Try these ideas to help you stay on track:
*Make a log of everything you do for a week, and identify the time slots where you can fit in exercise. Did you spend a Saturday afternoon watching the Back to the Future trilogy for the fifth time? Could you manage to get up a half-hour earlier on the weekdays? Just skip an hour of television time and go to bed earlier.
*Make exercise convenient. Find a place to work out that's close to your home or office. If you're disciplined and have the space, work out at home.
*Develop relationships with supportive people. Join an exercise class or go to the gym with friends. If you skip a class, your friends will hold you accountable.
*Exercise at the right time. The "right time" is when you're most likely to do it. If you know your day often ends late or meetings come up suddenly, it's best to schedule your workout for first thing in the morning when nothing can interfere. If you're a night owl, fit your workout in before dinner. If you can only manage a 10-minute walk on your lunch hour--do it. Some exercise is better than none.
Benefits Of Exercise
Need more motivation to get fit? Consider the following benefits of exercise:
*Exercise increases your stamina and strength.
*Exercise improves your heart and lung efficiency.
*Exercise gives your body greater resistance to disease, stress, anxiety and fatigue.
*Exercise gives you more energy and enhances your capacity for work and leisure activities.
*Exercise releases hormones that stimulate the brain, helping to clear your mind, see things from a new perspective, and come up with fresh ideas.
So make an appointment with yourself to get some exercise. Your body--and your business--will thank you for it.
For a ton of f.ree, valuable tips, tricks, and secrets visit: http://www.MaximizeYourMetabolism.com
© 2002-2005 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://www.MaximizeYourMetabolism.com
Scenario: I really want to get in shape, but I work all day and attend multimedia classes until 8:30. How do I find the time to exercise, and what are a few good exercises for beginners like me? Solution: Finding time to exercise is certainly a challenge. Even the most motivated among us suffer setbacks during our business's busy season or when a new project is on the horizon. The key to fitting fitness into your busy day is to recognize that finding time isn't the issue--it's making time.
You may be surprised to hear that you can enjoy the benefits of a regular exercise program in as little as three hours per week.
The following routine shows you how:
Monday: Half-hour of jogging, biking (on hills) or other intense aerobic exercise you enjoy
Tuesday: Half-hour of strength training (squats, sit-ups and push-ups for beginners; weight training with machines or dumbbells for the more experienced)
Wednesday: Rest day
Thursday: Repeat Monday
Friday: Repeat Tuesday Saturday: One hour of exercise--any type of exercise. Go rollerblading with a friend, take the family to the hills for a hike or swim laps at the pool.
Sunday: Rest day
Make your workouts more time-efficient by exercising harder. For example, you can walk two miles in a half-hour, or you can run four miles in a half-hour. You can spend an hour in step aerobics class, or you can spend 20 minutes rowing at the highest resistance level on the rowing machine. When you perform strength-training exercises, use a challenging resistance and move quickly through your exercises to get an aerobic benefit.
If you want to commit to getting fit, exercise must become a part of your life--a habit as regular as brushing your teeth. Try these ideas to help you stay on track:
*Make a log of everything you do for a week, and identify the time slots where you can fit in exercise. Did you spend a Saturday afternoon watching the Back to the Future trilogy for the fifth time? Could you manage to get up a half-hour earlier on the weekdays? Just skip an hour of television time and go to bed earlier.
*Make exercise convenient. Find a place to work out that's close to your home or office. If you're disciplined and have the space, work out at home.
*Develop relationships with supportive people. Join an exercise class or go to the gym with friends. If you skip a class, your friends will hold you accountable.
*Exercise at the right time. The "right time" is when you're most likely to do it. If you know your day often ends late or meetings come up suddenly, it's best to schedule your workout for first thing in the morning when nothing can interfere. If you're a night owl, fit your workout in before dinner. If you can only manage a 10-minute walk on your lunch hour--do it. Some exercise is better than none.
Benefits Of Exercise
Need more motivation to get fit? Consider the following benefits of exercise:
*Exercise increases your stamina and strength.
*Exercise improves your heart and lung efficiency.
*Exercise gives your body greater resistance to disease, stress, anxiety and fatigue.
*Exercise gives you more energy and enhances your capacity for work and leisure activities.
*Exercise releases hormones that stimulate the brain, helping to clear your mind, see things from a new perspective, and come up with fresh ideas.
So make an appointment with yourself to get some exercise. Your body--and your business--will thank you for it.
For a ton of f.ree, valuable tips, tricks, and secrets visit: http://www.MaximizeYourMetabolism.com
© 2002-2005 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://www.MaximizeYourMetabolism.com
4 Exercises That Will Help You Change Your Body Faster Than Any Other Exercises You May Have Tried
4 Exercises That Will Help You Change Your Body Faster Than Any Other Exercises You May Have Tried
1. Lunges with a barbell. Properly executed, this exercise is the king (or queen) of total body reshaping exercises.
2. Indoor Rock Climbing. No other exercise will work as many muscles (both large and small) at the same time than using a Computerized Indoor Rock Climbing Wall!
3. 100 Rep Squats - while standing straight, in the squat position, holding either a pair or dumbbells at your sides or a light barbell across your shoulders (behind your neck) - you slowly squat to parallel, without using any jerking motions. Then when standing back up, you refrain from locking out your legs at the top position. Repeating this sequence for as many times as you possible can, up to 100 reps. When you can perform 100 reps, you simply add more weight. If you need a break during the set of 100 reps - for health reasons - then take one - but before then, once you get back up continue where you left off until you've performed 100 reps. This type of volume training drives a massive amount of oxygenated blood throughout your entire body improving your endurance, melting body fat, cleaning out your lymphatic system, and boosting your metabolism.
100 Rep Squat Details:
Using a straight barbell or dumbbells, with very little weight and your feet flat on the floor spaced about 12 - 14 inches apart, bend into a full parallel squat position (as one of our friendly personal trainers to assist you the first time you try this one - and always use a smith machine or a squat rack for safety purposes).
Perform as many squats as you possibly can without stopping or altering your form. Then stop and rack the weight. Rest for 15 - 30 second (or until you catch your breath), then pick the weigh back up and continue until you need another short break.
Repeat this format until you've completed 100 repetitions. Your goal is to squat 100 repetitions in one set. Once you reach that goal, simply add 5 or 10 pound to the bar.
It's important that you start this exercise with guidance first (Use a personal if you have access to one, not just anyone who is working out in the gym that day) and start with a very light weight, preferably just the weight of the bar.
I promise, if you keep your form strict, and you perform this exercise as outlined here, you'll have one of the best lower body's on your block (including the tightest rear-end around).
4. Interval Training. Start out performing your favorite cardiovascular exercise like jogging on the treadmill. Warm up at a low pace for 5 minutes, then increase the speed and the inclination 50 - 100% for 2 - 5 minutes, then decrease the speed back down to your slower pace for 2 minutes. After that, continue to alternate from your slow pace for 2 minutes to your fast pace for 5 minutes until you've completed your full 30 - 45 minute training session. Remember to monitor your pulse the whole time. And if you feel faint or dizzy at any point, stop immediately.
For a ton of f.ree, valuable tips, tricks, and secrets visit: http://www.MaximizeYourMetabolism.com
© 2002-2004 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://www.MaximizeYourMetabolism.com
1. Lunges with a barbell. Properly executed, this exercise is the king (or queen) of total body reshaping exercises.
2. Indoor Rock Climbing. No other exercise will work as many muscles (both large and small) at the same time than using a Computerized Indoor Rock Climbing Wall!
3. 100 Rep Squats - while standing straight, in the squat position, holding either a pair or dumbbells at your sides or a light barbell across your shoulders (behind your neck) - you slowly squat to parallel, without using any jerking motions. Then when standing back up, you refrain from locking out your legs at the top position. Repeating this sequence for as many times as you possible can, up to 100 reps. When you can perform 100 reps, you simply add more weight. If you need a break during the set of 100 reps - for health reasons - then take one - but before then, once you get back up continue where you left off until you've performed 100 reps. This type of volume training drives a massive amount of oxygenated blood throughout your entire body improving your endurance, melting body fat, cleaning out your lymphatic system, and boosting your metabolism.
100 Rep Squat Details:
Using a straight barbell or dumbbells, with very little weight and your feet flat on the floor spaced about 12 - 14 inches apart, bend into a full parallel squat position (as one of our friendly personal trainers to assist you the first time you try this one - and always use a smith machine or a squat rack for safety purposes).
Perform as many squats as you possibly can without stopping or altering your form. Then stop and rack the weight. Rest for 15 - 30 second (or until you catch your breath), then pick the weigh back up and continue until you need another short break.
Repeat this format until you've completed 100 repetitions. Your goal is to squat 100 repetitions in one set. Once you reach that goal, simply add 5 or 10 pound to the bar.
It's important that you start this exercise with guidance first (Use a personal if you have access to one, not just anyone who is working out in the gym that day) and start with a very light weight, preferably just the weight of the bar.
I promise, if you keep your form strict, and you perform this exercise as outlined here, you'll have one of the best lower body's on your block (including the tightest rear-end around).
4. Interval Training. Start out performing your favorite cardiovascular exercise like jogging on the treadmill. Warm up at a low pace for 5 minutes, then increase the speed and the inclination 50 - 100% for 2 - 5 minutes, then decrease the speed back down to your slower pace for 2 minutes. After that, continue to alternate from your slow pace for 2 minutes to your fast pace for 5 minutes until you've completed your full 30 - 45 minute training session. Remember to monitor your pulse the whole time. And if you feel faint or dizzy at any point, stop immediately.
For a ton of f.ree, valuable tips, tricks, and secrets visit: http://www.MaximizeYourMetabolism.com
© 2002-2004 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://www.MaximizeYourMetabolism.com
Yoga Instruction - How to Find the Right Yoga Teacher for You
Yoga Instruction - How to Find the Right Yoga Teacher for You
In order to find a quality yoga instructor, you need to know what to look for. Since there is no universal certification program for yoga teachers, not all of them are created equal as you can see by the following example.
I had been practicing yoga in my home for a while when I decided to take some classes at a local center. I had been using a variety of yoga videos and DVDs that were taught by senior instructors with impeccable form, so I expected the same quality of yoga instruction when I arrived at this class. Unfortunately, it wasn't the case.
The teacher who taught the class was sloppy in her style as she moved through the poses and it seemed more as if she were doing her own practice, rather than leading the class. She never came around and adjusted the alignment of any of the students, which really annoyed me because that was the main reason I decided to attend the class. Additionally, she was facing one way and the students were facing the opposite way, so it was very difficult to see what she was doing. Needless to say, I wasn't impressed.
I am optimistic by nature so the next morning, I took another class at the same center, but this time there was a different teacher leading the practice. Her style was more of what I was looking for. Her execution of the positions was excellent. She showed the students how to do the pose and then she got up and checked the alignment of the students and made necessary adjustments. She brought attention to those students who did a pose particularly well, and she encouraged others to go a little deeper. I was very happy with the teacher, and even though the class did not fit my schedule particularly well, I attended it on a regular basis.
Although my initial endeavor into the world of taking yoga classes was somewhat hit or miss, by asking certain questions and checking some details, you have a better chance of finding the right yoga instructor for you.
Here are some things to consider.
Decide what your goals are for your yoga practice.
Do you want to practice yoga to relieve stress, heal from an injury, or gain strength and flexibility? If a center offers yoga that is very fast paced and very physically challenging, it probably won't be the right match for you if you want to learn how to relax.
What style of yoga interests you? Make sure that the center offers that particular style.
Are you interested in a certain level of yoga instruction? If you are a beginner, you probably don't want to take a class that lumps all levels together. You also don't want a class that is too advanced where you have a greater chance of feeling discouraged because you can't keep up with the other students, or worse, you could get injured. You want a class where the instructor takes ample time to explain the postures and also helps students achieve the correct alignment.
Ask about the teacher's level experience
Find out how many years the teacher has been practicing yoga and how long he has been teaching. With my experience with the two yoga teachers, I found out that the one that didn't impress me had just become a teacher, while the one I liked had been teaching for quite some time.
Ask about how many hours of training he has received. Although there is no universal yoga teacher certification, many quality studios require that their instructors complete a minimum number of training hours before they are allowed to teach. If the instructor has 200 or more hours of training, there is a good chance that he has solid skills to work with.
Does the instructor know the benefits and contraindications of each pose? Can he offer modifications for students who have physical limitations? You want a teacher who can provide information about how each pose relates to your unique physical condition.
Also, find out if the teacher has specific training in basic anatomy. I cannot emphasize this point strongly enough. When I was in my early twenties, I took a gymnastics class which was taught by an instructor who had no training in anatomy. Each week he stretched my body in a position that caused me a great deal of pain. If he knew about body mechanics and physiology he never would never used that stretch, because it is almost guaranteed to cause injury. The end result for me was years of pain and permanent injury. If the teacher is not trained in anatomy run, don't walk, out of the class.
What is the teacher's personal style?
In order for you to get the most out of yoga, you have to feel comfortable with the teacher. Is the teacher friendly, encouraging, and supportive? Does she treat students and others with respect?
Yoga is intensely personal so it is critical that you like and trust the teacher. She will be touching your body to adjust your alignment, so you need to feel totally safe with her. A good instructor will make the class a secure and peaceful experience for students.
How clean is the studio?
As you look around, do you notice dust or dirt? Is there a musty or sweaty odor? A yoga class encourages you to practice barefoot and breathe deeply. It is very difficult to get the most from your yoga instruction if you are worried about contracting a disease from an unclean studio.
How does the teacher handle your personal beliefs?
A good yoga teacher does not impose her personal beliefs on students. Yoga is not a religion. You should be able to practice any religion, or none at all, and still feel comfortable in the class. You also should not be required to eat or act a certain way to be considered acceptable to the teacher.
Yoga promotes freedom, so you should not be held bondage to someone else's beliefs. You should be free to live whichever way is right for you.
Quality yoga instruction can be very important for you in your yoga journey. By keeping these ideas in mind when you search for a yoga teacher, you are very likely to find the one that is just right for you.
Della Menechella is a yoga and fitness enthusiast who has been involved in fitness for over thirty years. Here website http://www.beauty-fitness-yoga-source.com/ is filled with practical information about how you can make yoga and fitness a positive part of your life.
In order to find a quality yoga instructor, you need to know what to look for. Since there is no universal certification program for yoga teachers, not all of them are created equal as you can see by the following example.
I had been practicing yoga in my home for a while when I decided to take some classes at a local center. I had been using a variety of yoga videos and DVDs that were taught by senior instructors with impeccable form, so I expected the same quality of yoga instruction when I arrived at this class. Unfortunately, it wasn't the case.
The teacher who taught the class was sloppy in her style as she moved through the poses and it seemed more as if she were doing her own practice, rather than leading the class. She never came around and adjusted the alignment of any of the students, which really annoyed me because that was the main reason I decided to attend the class. Additionally, she was facing one way and the students were facing the opposite way, so it was very difficult to see what she was doing. Needless to say, I wasn't impressed.
I am optimistic by nature so the next morning, I took another class at the same center, but this time there was a different teacher leading the practice. Her style was more of what I was looking for. Her execution of the positions was excellent. She showed the students how to do the pose and then she got up and checked the alignment of the students and made necessary adjustments. She brought attention to those students who did a pose particularly well, and she encouraged others to go a little deeper. I was very happy with the teacher, and even though the class did not fit my schedule particularly well, I attended it on a regular basis.
Although my initial endeavor into the world of taking yoga classes was somewhat hit or miss, by asking certain questions and checking some details, you have a better chance of finding the right yoga instructor for you.
Here are some things to consider.
Decide what your goals are for your yoga practice.
Do you want to practice yoga to relieve stress, heal from an injury, or gain strength and flexibility? If a center offers yoga that is very fast paced and very physically challenging, it probably won't be the right match for you if you want to learn how to relax.
What style of yoga interests you? Make sure that the center offers that particular style.
Are you interested in a certain level of yoga instruction? If you are a beginner, you probably don't want to take a class that lumps all levels together. You also don't want a class that is too advanced where you have a greater chance of feeling discouraged because you can't keep up with the other students, or worse, you could get injured. You want a class where the instructor takes ample time to explain the postures and also helps students achieve the correct alignment.
Ask about the teacher's level experience
Find out how many years the teacher has been practicing yoga and how long he has been teaching. With my experience with the two yoga teachers, I found out that the one that didn't impress me had just become a teacher, while the one I liked had been teaching for quite some time.
Ask about how many hours of training he has received. Although there is no universal yoga teacher certification, many quality studios require that their instructors complete a minimum number of training hours before they are allowed to teach. If the instructor has 200 or more hours of training, there is a good chance that he has solid skills to work with.
Does the instructor know the benefits and contraindications of each pose? Can he offer modifications for students who have physical limitations? You want a teacher who can provide information about how each pose relates to your unique physical condition.
Also, find out if the teacher has specific training in basic anatomy. I cannot emphasize this point strongly enough. When I was in my early twenties, I took a gymnastics class which was taught by an instructor who had no training in anatomy. Each week he stretched my body in a position that caused me a great deal of pain. If he knew about body mechanics and physiology he never would never used that stretch, because it is almost guaranteed to cause injury. The end result for me was years of pain and permanent injury. If the teacher is not trained in anatomy run, don't walk, out of the class.
What is the teacher's personal style?
In order for you to get the most out of yoga, you have to feel comfortable with the teacher. Is the teacher friendly, encouraging, and supportive? Does she treat students and others with respect?
Yoga is intensely personal so it is critical that you like and trust the teacher. She will be touching your body to adjust your alignment, so you need to feel totally safe with her. A good instructor will make the class a secure and peaceful experience for students.
How clean is the studio?
As you look around, do you notice dust or dirt? Is there a musty or sweaty odor? A yoga class encourages you to practice barefoot and breathe deeply. It is very difficult to get the most from your yoga instruction if you are worried about contracting a disease from an unclean studio.
How does the teacher handle your personal beliefs?
A good yoga teacher does not impose her personal beliefs on students. Yoga is not a religion. You should be able to practice any religion, or none at all, and still feel comfortable in the class. You also should not be required to eat or act a certain way to be considered acceptable to the teacher.
Yoga promotes freedom, so you should not be held bondage to someone else's beliefs. You should be free to live whichever way is right for you.
Quality yoga instruction can be very important for you in your yoga journey. By keeping these ideas in mind when you search for a yoga teacher, you are very likely to find the one that is just right for you.
Della Menechella is a yoga and fitness enthusiast who has been involved in fitness for over thirty years. Here website http://www.beauty-fitness-yoga-source.com/ is filled with practical information about how you can make yoga and fitness a positive part of your life.
Yoga for Fun and Profit
Yoga for Fun and Profit
Stress levels around the world are on the rise. In order to deal with this, relaxation and stress reduction therapies have sprung up from everywhere. Yoga instruction is no longer just a fringe population idea. It is now a mainstream fitness methodology. Yoga certifications are now available from many places in North America. As a result of this, yoga instructors are now available everywhere. Each gym now offers yoga classes from certified yoga instructors. It's time we understood what this is all about and where we are going with respect to the fitness industry.
The word yoga is a Sanskrit word meaning joining or union. What are we joining? The human being consists of several entities commonly referred to as body-mind-spirit. An integrated human being is the goal of yoga. We are joining the different pieces of the human being to make an integrated, holistic being that is attuned to one goal. The body, mind and spirit are all integrated with a common attitude and viewpoint. This is different from the state of being where the body wants to satisfy one need and the mind another and the spirit yet a third. This is the state during which mental storms occur and the body responds in turn with a manifestation of that mental vortex.
Yoga seeks to align the human being using its own tool of breathing. When we breathe rhythmically, our body is more in tune with itself. We function better as an integrated being in a holistic way. Yoga was invented in India, about 5000 years ago, precisely to achieve the goal of integration. When our being is aligned our interaction with the world will be more efficient. We perform better at work and in our home life. Rela-tionships become easier. This is what yoga achieves.
In India, yoga is taught and researched as a science at a place in Bangalore called the Swami Vivekananda Yoga Anusamdhana Samsthan (SVYASA). This means Yoga Research Institute. One can obtain intensive instruction in yoga and therapy techniques using yoga. Recently, I completed a month long certificate course for yoga instructors at this institute. The yoga that is taught here is not just about the physical poses. The idea of yoga from the original meaning is to really integrate the whole human being. This involves all of our activities in life. We must be aligned and integrated during all of our tasks during the day. All of our activies can be divided into several broad categories. All actions like going to work, eating breakfast are classified as Karma yoga. All philosophical discussions are classified under Jnana yoga. Any devotional activities such as the singing of hymns or prayers are considered part of Bhakti yoga. The physical poses of Western ideas of yoga are a part of Raja yoga, which includes other methods for gaining mastery over the physical body. This is the original concept of yoga from India and is taught in that form at the SVYASA Institute.
The institute is named after Swami Vivekananda who was a monk and scholar of Indian philosophy. In 1893, Swami Vivekananda was invited to speak at the Parliament of Religions, held in Chicago, on the topic of Hinduism. His speech became famous for explaining the unity of religions as many paths to God, and that Hinduism in its original sense encompassed that view. Swami Vivekananda wanted the Western world to understand Indian spirituality in the correct view, as a synthesis of the four types of yoga, which ultimately leads to the goal of spiritual evolution. SVYASA is dedicated to the education and research of yoga in this context. The school retains strict attention to the original sources of yoga from Sanskrit scripture.
The teaching styles of the school and environmental factors do not cater to the Western lifestyle. Those who come from abroad must acclimatize themselves to the pure Indian way. Meals are served on the floor and must be eaten using the hands. Vegetarian Indian food is served. No cutlery is provided. Footwear must be left outside of all classes. Be prepared to literally be on your feet for long amounts of time. While the majority of the students are comfortably able to sit on the floor during the long lecture sessions, chairs are available for those who will not be able to survive in that position. The philosophy of discipline is everywhere, starting from the boot camp like nature of the roll call before each session. Students who miss a portion of the attendance will not receive their certificate. Attendance is considered a very important factor of the study. In addition, a strict code of uniforms is enforced. Women must wear the Indian dress of salwaar kameez, which is a tunic, and pant set made of 100% cotton. This dress could be modified to be more forgiving for yoga poses. Men must wear loose fitting track pants and t-shirt. This is more conducive to rigorous physical activity. It must be noted that everywhere the students of the yoga instructors course can be identified by their uniform.
As attendance is strict, so is the keeping of students on the grounds. While exceptions can be made for justifiable reasons, students cannot usually leave the campus for any reason after the start of the course. The campus is 32 km north of the major city of Bangalore. Fortunately, Bangalore boasts many amenities including an international airport. The city of Bangalore itself is very multicultural. One can find the modern world mixed with the original flavour of India everywhere. The SVYASA institute has a city office in Bangalore from where a bus is arranged to take travellers to its campus outside the city in a place called Geddallahalli. The name of the campus is Prashanti Kutiram, which means abode of peace. While the name is very amenable to yoga studies, I found that one needs to practice yoga in sincerity to find the true peace, which is only inside the human being.
For further questions on yoga or SVYASA Institute, please email Shanti Consulting at speaksamskrit@yahoo.ca.
A variety of personal interests and professional paths have led the author to her current role as a personal trainer and lifestyle consultant with over 20 years experience. Siva is an author, lecturer and Can-Fit-Pro certified personal trainer who specializes in body-mind-spirit consulting and training women. Currently she is writing a book entitled Body, Mind, and Spirit Fitness, which discusses her particular style of training the complete being, rather than just the physical body.
Siva is a yoga instructor, an expert on East Indian Philosophy and teacher of Sanskrit. She holds a doctorate in engineering from the University of Toronto and has balanced her time between personal training and engineering for over 20 years. In February 2005, Siva spent an intensive month studying a course for Yoga Instructors, at the Swami Vivekananda Yoga Institute in Bangalore, India to further her interest in yoga as a science of holistic living and not merely as yoga postures.
Stress levels around the world are on the rise. In order to deal with this, relaxation and stress reduction therapies have sprung up from everywhere. Yoga instruction is no longer just a fringe population idea. It is now a mainstream fitness methodology. Yoga certifications are now available from many places in North America. As a result of this, yoga instructors are now available everywhere. Each gym now offers yoga classes from certified yoga instructors. It's time we understood what this is all about and where we are going with respect to the fitness industry.
The word yoga is a Sanskrit word meaning joining or union. What are we joining? The human being consists of several entities commonly referred to as body-mind-spirit. An integrated human being is the goal of yoga. We are joining the different pieces of the human being to make an integrated, holistic being that is attuned to one goal. The body, mind and spirit are all integrated with a common attitude and viewpoint. This is different from the state of being where the body wants to satisfy one need and the mind another and the spirit yet a third. This is the state during which mental storms occur and the body responds in turn with a manifestation of that mental vortex.
Yoga seeks to align the human being using its own tool of breathing. When we breathe rhythmically, our body is more in tune with itself. We function better as an integrated being in a holistic way. Yoga was invented in India, about 5000 years ago, precisely to achieve the goal of integration. When our being is aligned our interaction with the world will be more efficient. We perform better at work and in our home life. Rela-tionships become easier. This is what yoga achieves.
In India, yoga is taught and researched as a science at a place in Bangalore called the Swami Vivekananda Yoga Anusamdhana Samsthan (SVYASA). This means Yoga Research Institute. One can obtain intensive instruction in yoga and therapy techniques using yoga. Recently, I completed a month long certificate course for yoga instructors at this institute. The yoga that is taught here is not just about the physical poses. The idea of yoga from the original meaning is to really integrate the whole human being. This involves all of our activities in life. We must be aligned and integrated during all of our tasks during the day. All of our activies can be divided into several broad categories. All actions like going to work, eating breakfast are classified as Karma yoga. All philosophical discussions are classified under Jnana yoga. Any devotional activities such as the singing of hymns or prayers are considered part of Bhakti yoga. The physical poses of Western ideas of yoga are a part of Raja yoga, which includes other methods for gaining mastery over the physical body. This is the original concept of yoga from India and is taught in that form at the SVYASA Institute.
The institute is named after Swami Vivekananda who was a monk and scholar of Indian philosophy. In 1893, Swami Vivekananda was invited to speak at the Parliament of Religions, held in Chicago, on the topic of Hinduism. His speech became famous for explaining the unity of religions as many paths to God, and that Hinduism in its original sense encompassed that view. Swami Vivekananda wanted the Western world to understand Indian spirituality in the correct view, as a synthesis of the four types of yoga, which ultimately leads to the goal of spiritual evolution. SVYASA is dedicated to the education and research of yoga in this context. The school retains strict attention to the original sources of yoga from Sanskrit scripture.
The teaching styles of the school and environmental factors do not cater to the Western lifestyle. Those who come from abroad must acclimatize themselves to the pure Indian way. Meals are served on the floor and must be eaten using the hands. Vegetarian Indian food is served. No cutlery is provided. Footwear must be left outside of all classes. Be prepared to literally be on your feet for long amounts of time. While the majority of the students are comfortably able to sit on the floor during the long lecture sessions, chairs are available for those who will not be able to survive in that position. The philosophy of discipline is everywhere, starting from the boot camp like nature of the roll call before each session. Students who miss a portion of the attendance will not receive their certificate. Attendance is considered a very important factor of the study. In addition, a strict code of uniforms is enforced. Women must wear the Indian dress of salwaar kameez, which is a tunic, and pant set made of 100% cotton. This dress could be modified to be more forgiving for yoga poses. Men must wear loose fitting track pants and t-shirt. This is more conducive to rigorous physical activity. It must be noted that everywhere the students of the yoga instructors course can be identified by their uniform.
As attendance is strict, so is the keeping of students on the grounds. While exceptions can be made for justifiable reasons, students cannot usually leave the campus for any reason after the start of the course. The campus is 32 km north of the major city of Bangalore. Fortunately, Bangalore boasts many amenities including an international airport. The city of Bangalore itself is very multicultural. One can find the modern world mixed with the original flavour of India everywhere. The SVYASA institute has a city office in Bangalore from where a bus is arranged to take travellers to its campus outside the city in a place called Geddallahalli. The name of the campus is Prashanti Kutiram, which means abode of peace. While the name is very amenable to yoga studies, I found that one needs to practice yoga in sincerity to find the true peace, which is only inside the human being.
For further questions on yoga or SVYASA Institute, please email Shanti Consulting at speaksamskrit@yahoo.ca.
A variety of personal interests and professional paths have led the author to her current role as a personal trainer and lifestyle consultant with over 20 years experience. Siva is an author, lecturer and Can-Fit-Pro certified personal trainer who specializes in body-mind-spirit consulting and training women. Currently she is writing a book entitled Body, Mind, and Spirit Fitness, which discusses her particular style of training the complete being, rather than just the physical body.
Siva is a yoga instructor, an expert on East Indian Philosophy and teacher of Sanskrit. She holds a doctorate in engineering from the University of Toronto and has balanced her time between personal training and engineering for over 20 years. In February 2005, Siva spent an intensive month studying a course for Yoga Instructors, at the Swami Vivekananda Yoga Institute in Bangalore, India to further her interest in yoga as a science of holistic living and not merely as yoga postures.
Ayurveda and Yoga, Ancient Sister Sciences
Ayurveda and Yoga, Ancient Sister Sciences
Ayurveda and yoga are sister sciences that have been united for thousands of years for the sake of healing body, mind, and consciousness. Generally speaking, Ayurveda deals more with the health of the body, while yoga deals with purifying the mind and consciousness, but in reality they complement and embrace each other.
The ancient rishis (seers) were the original masters of all Vedic sciences. They understood that good health is a great asset on the path toward Self-realization. If the body is neglected it can easily become an obstacle to spiritual practice. Anyone who has practiced meditation for any length of time would agree to how difficult it can be to sit still for long periods of time without feeling discomfort and fatigue. Both yoga and Ayurveda are mutually supportive and offer many ways to prevent and heal various disorders as well as to cleanse and rejuvenate the body.
Besides sharing a philosophical foundation, both systems have many similarities in relation to attitude, nutrition, diet, hygiene, exercise, cleansing practices, as well as spiritual practices. Traditionally, a student of yoga would first live close to and serve the guru for many years, during which time he would learn healthy habits. The basic Ayurvedic principles for health and longevity were past on in the lineage in oral form to serve as a foundation for a life of sadhana (spiritual practice).
Nowadays, the teachings of yoga are easily available to all, and whether prepared or not we can leap headlong into its practice. This has its blessings, in the sense that more people can be turned on to the teachings, although much is often lost without the parampara, or close guidance at the feet of an accomplished master. With this in mind, modern yoga practitioners would most certainly benefit from a basic knowledge of Ayurveda to help establish a healthy daily routine and adjust their practice according to the constitution, dosha imbalance, season, and so on, to prevent disease and promote longevity.
First, let's take a look at the similarities between yoga and Ayurveda:
* Both are ancient Vedic teachings. Yoga originates in the Yajur Veda, while Ayurveda originates in the Atharva Veda and Rig Veda.
* Both recognize that keeping the body healthy is vital for fulfilling the four aims of life: Dharma (duty), Artha (wealth), Kama (desire), and Moksha (liberation).
* Both recognize that the balance of doshas (humors), dhatus (tissues), and malas (waste products) is essential for maintaining good health.
* Both share virtually the same metaphysical anatomy and physiology, which consists of 72,000 nadis (subtle channels), 7 main chakras (energy centers), 5 bodily sheaths, and the Kundalini Shakti (energy).
* Both advocate the use of diet, herbs, asana, pranayama, meditation, mantra, astrology, prayer, puja, and rituals for healing the entire being.
* Both encourage physical health as a good foundation for mental, emotional, and spiritual well-being.
* Both share the same view on psychology. Ayurveda embraces all six of the main schools of philosophy including the Yoga Sutras of Patanjali and Vedanta (a non-dual philosophical and spiritual path). They both understand that the attachment to the body-mind complex is the root cause of all suffering and that the ultimate state of health is experienced when we abide in our true nature, which is total peace, regardless of the state of the physical body.
* Both use cleansing methods for the body, all of which encourage the removal of waste products and toxins through their natural routes of elimination. Ayurveda has panchakarma (five cleansing actions) and yoga uses Shat Karma (six purification measures).
Ayurvedic approach to asana practice
The use of asana, pranayama, and meditation for healing is known as Yoga Chikitsa, or Yoga Therapy and has been used for thousands of years by Ayurvedic and yogic adepts. In Yoga Chikitsa, a group of yogic exercises are chosen that will best support the individual and are practiced daily. This can be done over an extended period of time in conjunction with an Ayurvedic regime and herbal and dietary therapies. Yoga Chikitsa also plays an integral role in the Ayurvedic cleansing and rejuvenation process known as panchakarma.
For a well balanced personal yoga practice, it is important to take into consideration the individual's body structure, prakruti (original constitution), and vikruti (present constitutional imbalance). The following are general recommendations according to the predominant dosha.
Vata predominant individuals should remember to focus on calming, grounding, stillness, strengthening, and balancing while doing their practice.
Precautions for vata:
* Vinyasa or flow styles of yoga tend to move too quickly from one pose to the next and can aggravate the hyper-mobile quality of vata over time. Flow sequences can be made to be more vata pacifying if they are not excessively long, the length of time poses are held is extended, and transitions are done slowly and consciously.
* Those with lower back problems may find that bending the knees in standing forward bends can prevent discomfort.
* Back bends should be done slowly, carefully and within one's own limits.
Pitta individuals should maintain a calm, cool, and relaxed intention while doing asanas. Pitta types may benefit from trying to cultivate an attitude of forgiveness, and of surrendering or offering the fruits of their practice to the divine of to those in need of positive healing energy. Because asana practice tends to generate heat in the body, it is best to do them at cooling times of the day, such as dawn or dusk. Also, it is useful to place some emphasis on poses that help to release excess heat from the body, such as poses that compress the solar plexus and poses that open the chest like.
Kapha types tend to be sedentary and often dislike vigorous exercise. For this reason, their practice should be energetic, warming, lightening, and stimulating, providing they are physically capable. Vinyasa or flow style yoga is good for kapha because it is dynamic and moves quickly from one pose to the next, it induces sweating and gets the heart pumping.
Yoga poses that address specific doshic problems can be easily added to an Ayurvedic regime and integrated into an existing yoga routine, or they can be organized as a small session with the help of an Ayurvedic clinician who knows each individual case well and can help set up a well balanced program according to the needs of each client.
Ayurveda also offers Yoga Chikitsa, or Yoga Therapy, for specific doshic disorders. It is advised to consult an Ayurvedic practitioner for an individualized regime.
Ayurvedic Approach to Pranayama (breathing techniques).
The ultimate goal of pranayama is to calm the mind and prepare it for meditation. It also has a therapeutic effect on the physical body as well. It is not essential to do a pranayama practice according to dosha, but knowing its effects on the body is a valuable tool for management of the doshas. Below is a general list of pranayama and bandha exercises according to dosha.
Vata: Nadi Shodhana, Kapala Bhati, Agnisara Dhauti, Ujjayi, Tri Bandha, Maha Mudra.
Pitta: Sheetali or Sitkari, Nadi shodhana.
Kapha: Bastrika, Agnisara Dhauti, Kapala Bhati, Ashvini Mudra (contracting and releasing Mula Bandha), Ashvini Mudra, Ujjayi, Tri Bandha, Maha Mudra.
Furthermore, the Four Purifications taught in our workshops is an ancient method from the Ashtanga Yoga for purifying the gross and subtle body in order to prepare it for more advanced practices. They are tridoshic and safe for everyone, providing they are performed correctly.
Meditation According to Dosha.
These spiritual paths and their meditation techniques can be practiced by anyone, regardless of their prakruti. This list is only intended to give an idea on how dosha can support or influence one's spiritual practice. Many traditions of yoga blend various aspects of the paths listed here.
* Vata: Kriya Yoga or Ashtanga Yoga and other structured techniques help to keep vata stabilized and focused.
* Pitta: Jnana Yoga and Vedanta are good for pitta types because they often have sharp intellects and have a keen interest in self-study (Atma-vichara).
* Kapha: Bhakti yoga is natural for kapha types because they are often loving and devotional by nature.
Ayurvedic and Yogic Diet.
Ayurveda is more concerned with food being constitutionally balanced, while Yoga promotes a diet that is sattwic (light and pure). A combination of both aspects is the best choice for a yogi or anyone wanting to make real progress on a spiritual path.
Ayurvedic diet:
* According to dosha.
* Primarily vegetarian (meat is used as medicine, mainly for extreme deficiencies).
* Primarily cooked (raw food in moderation, especially for vata types).
* Containing six tastes.
Yogic diet:
* Sattwic vegetarian diet.
* Easy to digest.
* Simple meals (to limit desire).
* Both cooked and raw.
* Foods recommended in the Hatha Yoga Pradipika consist of rejuvenating substances such as wheat, whole grain, white basmati, corn, raw milk, raw sugar, butter, ghee, honey, dried ginger, mung beans, pure water, vegetables.
* Fruits, roots and nuts.
* Avoiding excessive hot, sour, salty, fermented, and fried foods.
* Avoiding tamasic (dulling) foods like meat, onions, garlic and mushrooms as a regular part of the daily diet.
Cleansing in Yoga and Ayurveda.
Ayurveda and Yoga both emphasize cleansing of the body for health and support of spiritual practices. Their methods are similar and work by expelling excess dosha and ama, or toxins, using the body's natural routes of elimination.
The yogic method is known in the Ashtanga tradition as Shat Karma, or six cleansing measures. These are:
1. Neti (nasal cleansing):
Jala neti (salt water flushing of the sinuses).
Sutra neti (nasal cleaning with string).
2. Dhauti (washing the GI tract).
Teeth, tongue, eyes, ears and forehead.
Agnisara Dhauti.
Vamana Dhauti (vomiting salt water).
Vastra Dhauti (washing with a cloth).
Varisara Dhauti (washing with water for purgation).
3. Basti (enema).
4. Trataka (forehead wash, gazing into a candle flame).
5. Nauli (intestinal washing, abdominal rolling).
6. Kapala Bhati (skull shining).
The Ayurvedic method for cleansing and rejuvenation is known as panchakarma (pancha karma), or five cleansing actions. This program is usually done for a week or two, but can also be done for longer periods depending on the case. The five actions of this method are:
1. Basti (Enema).
2. Nasya (Nasal application of herbs and herbal oils).
3. Vamana (Therapeutic vomiting).
4. Virechana (Purgation).
5. Rakta Moksha (Blood letting).
It is obvious that Ayurveda and yoga not only complement each other. Both sciences actually embrace each other as they share similarities and fundamental principles on many levels. Ayurveda and yoga should go hand in hand if we want to achieve optimal health, peace, and longevity.
Vishnu Dass, NTS, LMT, CAyu, is an Ayurvedic practitioner and educator and the Director of the Blue Lotus Ayurveda Center - Ayurvedic Clinic and School, in Asheville, NC, where he offers health consultations, panchakarma, rejuvenating therapies, diet and lifestyle counseling, yoga and yoga therapy, therapeutic massage, educational programs and workshops, and more. For more information, visit: http://www.bluelotusayurveda.com
Ayurveda and yoga are sister sciences that have been united for thousands of years for the sake of healing body, mind, and consciousness. Generally speaking, Ayurveda deals more with the health of the body, while yoga deals with purifying the mind and consciousness, but in reality they complement and embrace each other.
The ancient rishis (seers) were the original masters of all Vedic sciences. They understood that good health is a great asset on the path toward Self-realization. If the body is neglected it can easily become an obstacle to spiritual practice. Anyone who has practiced meditation for any length of time would agree to how difficult it can be to sit still for long periods of time without feeling discomfort and fatigue. Both yoga and Ayurveda are mutually supportive and offer many ways to prevent and heal various disorders as well as to cleanse and rejuvenate the body.
Besides sharing a philosophical foundation, both systems have many similarities in relation to attitude, nutrition, diet, hygiene, exercise, cleansing practices, as well as spiritual practices. Traditionally, a student of yoga would first live close to and serve the guru for many years, during which time he would learn healthy habits. The basic Ayurvedic principles for health and longevity were past on in the lineage in oral form to serve as a foundation for a life of sadhana (spiritual practice).
Nowadays, the teachings of yoga are easily available to all, and whether prepared or not we can leap headlong into its practice. This has its blessings, in the sense that more people can be turned on to the teachings, although much is often lost without the parampara, or close guidance at the feet of an accomplished master. With this in mind, modern yoga practitioners would most certainly benefit from a basic knowledge of Ayurveda to help establish a healthy daily routine and adjust their practice according to the constitution, dosha imbalance, season, and so on, to prevent disease and promote longevity.
First, let's take a look at the similarities between yoga and Ayurveda:
* Both are ancient Vedic teachings. Yoga originates in the Yajur Veda, while Ayurveda originates in the Atharva Veda and Rig Veda.
* Both recognize that keeping the body healthy is vital for fulfilling the four aims of life: Dharma (duty), Artha (wealth), Kama (desire), and Moksha (liberation).
* Both recognize that the balance of doshas (humors), dhatus (tissues), and malas (waste products) is essential for maintaining good health.
* Both share virtually the same metaphysical anatomy and physiology, which consists of 72,000 nadis (subtle channels), 7 main chakras (energy centers), 5 bodily sheaths, and the Kundalini Shakti (energy).
* Both advocate the use of diet, herbs, asana, pranayama, meditation, mantra, astrology, prayer, puja, and rituals for healing the entire being.
* Both encourage physical health as a good foundation for mental, emotional, and spiritual well-being.
* Both share the same view on psychology. Ayurveda embraces all six of the main schools of philosophy including the Yoga Sutras of Patanjali and Vedanta (a non-dual philosophical and spiritual path). They both understand that the attachment to the body-mind complex is the root cause of all suffering and that the ultimate state of health is experienced when we abide in our true nature, which is total peace, regardless of the state of the physical body.
* Both use cleansing methods for the body, all of which encourage the removal of waste products and toxins through their natural routes of elimination. Ayurveda has panchakarma (five cleansing actions) and yoga uses Shat Karma (six purification measures).
Ayurvedic approach to asana practice
The use of asana, pranayama, and meditation for healing is known as Yoga Chikitsa, or Yoga Therapy and has been used for thousands of years by Ayurvedic and yogic adepts. In Yoga Chikitsa, a group of yogic exercises are chosen that will best support the individual and are practiced daily. This can be done over an extended period of time in conjunction with an Ayurvedic regime and herbal and dietary therapies. Yoga Chikitsa also plays an integral role in the Ayurvedic cleansing and rejuvenation process known as panchakarma.
For a well balanced personal yoga practice, it is important to take into consideration the individual's body structure, prakruti (original constitution), and vikruti (present constitutional imbalance). The following are general recommendations according to the predominant dosha.
Vata predominant individuals should remember to focus on calming, grounding, stillness, strengthening, and balancing while doing their practice.
Precautions for vata:
* Vinyasa or flow styles of yoga tend to move too quickly from one pose to the next and can aggravate the hyper-mobile quality of vata over time. Flow sequences can be made to be more vata pacifying if they are not excessively long, the length of time poses are held is extended, and transitions are done slowly and consciously.
* Those with lower back problems may find that bending the knees in standing forward bends can prevent discomfort.
* Back bends should be done slowly, carefully and within one's own limits.
Pitta individuals should maintain a calm, cool, and relaxed intention while doing asanas. Pitta types may benefit from trying to cultivate an attitude of forgiveness, and of surrendering or offering the fruits of their practice to the divine of to those in need of positive healing energy. Because asana practice tends to generate heat in the body, it is best to do them at cooling times of the day, such as dawn or dusk. Also, it is useful to place some emphasis on poses that help to release excess heat from the body, such as poses that compress the solar plexus and poses that open the chest like.
Kapha types tend to be sedentary and often dislike vigorous exercise. For this reason, their practice should be energetic, warming, lightening, and stimulating, providing they are physically capable. Vinyasa or flow style yoga is good for kapha because it is dynamic and moves quickly from one pose to the next, it induces sweating and gets the heart pumping.
Yoga poses that address specific doshic problems can be easily added to an Ayurvedic regime and integrated into an existing yoga routine, or they can be organized as a small session with the help of an Ayurvedic clinician who knows each individual case well and can help set up a well balanced program according to the needs of each client.
Ayurveda also offers Yoga Chikitsa, or Yoga Therapy, for specific doshic disorders. It is advised to consult an Ayurvedic practitioner for an individualized regime.
Ayurvedic Approach to Pranayama (breathing techniques).
The ultimate goal of pranayama is to calm the mind and prepare it for meditation. It also has a therapeutic effect on the physical body as well. It is not essential to do a pranayama practice according to dosha, but knowing its effects on the body is a valuable tool for management of the doshas. Below is a general list of pranayama and bandha exercises according to dosha.
Vata: Nadi Shodhana, Kapala Bhati, Agnisara Dhauti, Ujjayi, Tri Bandha, Maha Mudra.
Pitta: Sheetali or Sitkari, Nadi shodhana.
Kapha: Bastrika, Agnisara Dhauti, Kapala Bhati, Ashvini Mudra (contracting and releasing Mula Bandha), Ashvini Mudra, Ujjayi, Tri Bandha, Maha Mudra.
Furthermore, the Four Purifications taught in our workshops is an ancient method from the Ashtanga Yoga for purifying the gross and subtle body in order to prepare it for more advanced practices. They are tridoshic and safe for everyone, providing they are performed correctly.
Meditation According to Dosha.
These spiritual paths and their meditation techniques can be practiced by anyone, regardless of their prakruti. This list is only intended to give an idea on how dosha can support or influence one's spiritual practice. Many traditions of yoga blend various aspects of the paths listed here.
* Vata: Kriya Yoga or Ashtanga Yoga and other structured techniques help to keep vata stabilized and focused.
* Pitta: Jnana Yoga and Vedanta are good for pitta types because they often have sharp intellects and have a keen interest in self-study (Atma-vichara).
* Kapha: Bhakti yoga is natural for kapha types because they are often loving and devotional by nature.
Ayurvedic and Yogic Diet.
Ayurveda is more concerned with food being constitutionally balanced, while Yoga promotes a diet that is sattwic (light and pure). A combination of both aspects is the best choice for a yogi or anyone wanting to make real progress on a spiritual path.
Ayurvedic diet:
* According to dosha.
* Primarily vegetarian (meat is used as medicine, mainly for extreme deficiencies).
* Primarily cooked (raw food in moderation, especially for vata types).
* Containing six tastes.
Yogic diet:
* Sattwic vegetarian diet.
* Easy to digest.
* Simple meals (to limit desire).
* Both cooked and raw.
* Foods recommended in the Hatha Yoga Pradipika consist of rejuvenating substances such as wheat, whole grain, white basmati, corn, raw milk, raw sugar, butter, ghee, honey, dried ginger, mung beans, pure water, vegetables.
* Fruits, roots and nuts.
* Avoiding excessive hot, sour, salty, fermented, and fried foods.
* Avoiding tamasic (dulling) foods like meat, onions, garlic and mushrooms as a regular part of the daily diet.
Cleansing in Yoga and Ayurveda.
Ayurveda and Yoga both emphasize cleansing of the body for health and support of spiritual practices. Their methods are similar and work by expelling excess dosha and ama, or toxins, using the body's natural routes of elimination.
The yogic method is known in the Ashtanga tradition as Shat Karma, or six cleansing measures. These are:
1. Neti (nasal cleansing):
Jala neti (salt water flushing of the sinuses).
Sutra neti (nasal cleaning with string).
2. Dhauti (washing the GI tract).
Teeth, tongue, eyes, ears and forehead.
Agnisara Dhauti.
Vamana Dhauti (vomiting salt water).
Vastra Dhauti (washing with a cloth).
Varisara Dhauti (washing with water for purgation).
3. Basti (enema).
4. Trataka (forehead wash, gazing into a candle flame).
5. Nauli (intestinal washing, abdominal rolling).
6. Kapala Bhati (skull shining).
The Ayurvedic method for cleansing and rejuvenation is known as panchakarma (pancha karma), or five cleansing actions. This program is usually done for a week or two, but can also be done for longer periods depending on the case. The five actions of this method are:
1. Basti (Enema).
2. Nasya (Nasal application of herbs and herbal oils).
3. Vamana (Therapeutic vomiting).
4. Virechana (Purgation).
5. Rakta Moksha (Blood letting).
It is obvious that Ayurveda and yoga not only complement each other. Both sciences actually embrace each other as they share similarities and fundamental principles on many levels. Ayurveda and yoga should go hand in hand if we want to achieve optimal health, peace, and longevity.
Vishnu Dass, NTS, LMT, CAyu, is an Ayurvedic practitioner and educator and the Director of the Blue Lotus Ayurveda Center - Ayurvedic Clinic and School, in Asheville, NC, where he offers health consultations, panchakarma, rejuvenating therapies, diet and lifestyle counseling, yoga and yoga therapy, therapeutic massage, educational programs and workshops, and more. For more information, visit: http://www.bluelotusayurveda.com
Yoga for Relaxation
Yoga for Relaxation
Discover the true meaning of yoga?
In taking any modern yoga class, you will find parallels to ballet. Like ballet, the promise of poise, grace and flexibility encourages much interest. Yet if yoga is like any other exercise, it is only at first glance. Underneath the coveted health and fitness benefits of modern yoga practice are the roots of a great spiritual tradition blending cultures and religions.
Unfortunately, through the westernization of yoga, we have lost an essential component of this peaceful practice. Though the ritual remains intact the meaning has gone astray. Where previously the postures of yoga practice were merely a branch of a tree; today they are viewed by western society as the tree itself. How do we bring meaning to our poses?
Modern Yoga's Roots and Benefits
Though the development of yoga cannot be pinned to an exact year, the discovery of the Indus seals, which show figures in the classic yoga asana (posture) of lotus pose, trace yoga back to at least 3000 BCE. At this time the Vedas were being written, which today's yoga postures are derived from. These gave birth to Vedic yoga, which accommodated the ancient Indians fixation on ritual and sacrifice. We see evidence of the importance of sacrifice in the yogic corpse posture. Lying as though we were placed in a coffin, this represents the ultimate sacrifice-that of death. Though seemingly morbid, corpse posture is one of hope when we understand that according to the Vedanta sutras, death results in liberation
Sacrifice was meant to join the material and the physical, and create the longed-for "union" that defines the word Yoga. The Vedanta sutras (vs.4:4,13-14) declare that the liberated soul is not materially motivated.. By asking us to free ourselves from the bondage of material motivation, compassion requires us to be selfless. Surely, this giving is an exercise in compassion. Even still, the modern practice of yoga facilitates this. Through postures and stillness, we alter our consciousness and therefore change our perspective. In our new realization of others as being part of the cosmic whole, we feel that in giving to them we are also giving to ourselves.
The ancient philosophy of yoga saw its postures as part of a greater whole. Thousands of years ago during the time of Astanga yoga, posture practice was one piece of a more important whole. Astanga yoga, which originated during Vedic India, was derived of eight branches; yama (control and discipline), niyama (rules, methods and principle), asana (posture), pranayama (focused breathing), prathyahara(avoidance of undesirable action),dharana (concentration), dhyana (meditation) and samadhi (contemplation). In contrast, most contemporary yoga focuses on postures and uses breath work as a small component or an afterthought. Though admittedly, the current vision of yoga over-emphasizes asana, it is extremely important and has enormous benefits. The medically studied benefits of yoga include the following: Stress reduction, improved muscle strength and tone, increased energy and flexibility, improved balance and coordination and a reduction in depression. . Moving with Compassion
Through most of asana practice, we are unconsciously engaging in physical metaphor. Many yoga postures are named after and imitate the living world; tree pose, eagle pose, frog pose, cat pose. By developing postures that imitate the stance of animals, the vedic seers may have been seeking not only to embrace the qualities of these animals, but to formulate compassion for them. The way that compassion serves as a partner to yoga's goal of liberation can be understood through reading the ancient yogic texts. Understand these vedas; whether they be the Rig Veda (knowledge of praise),Yajur-Veda (knowledge of sacrifice), Sama Veda (knowledge of chants), and Atharva-Veda(knowledge of atharvan), is likelier while deep in meditation. Understanding the vedic sutras, we are permitted to experience a bliss unknown through material grasping.
In this state everyday experiences fade away and a greater perspective unfolds. Over time, meditation also allows us to become more intuitive and receptive. This opens us up to others, enhancing our compassionate nature. This experience has been discussed by Eastern sacred-text expert "H.P. Blavatsky's in "The Voice of the Silence." Blavatsky writes: "Compassion is no attribute. IT is the LAW of LAWS-eternal Harmony, Alaya's SELF; a shoreless universal essence, the light of everlasting Right, and fitness of all things, the law of love eternal."
In order to experience compassion for others we must first extend it to ourselves. Straining too forcefully in a pose is counter to compassion. Why? Yoga teaches us that we are all connected, so when we hurt ourselves this pain eventually reaches others. Instead we must strive for gentle self-acceptance, competing with nobody-not even ourselves. This is essential to a rewarding experience of yoga.
Postures for Peace
By the time of Patanjali's yoga sutras, which were written near the beginning of the common era, we begin to see a discussion of the more practical aspects of yoga. Posture is discussed (be it mainly for meditative purposes), as is concentration of the mind during this exercise. In the Yoga-Sutra, Patanjali presents relaxation as the very essence of yoga practice. He teaches us that posture should be steady and comfortable .This sentiment is reflected in the postures (asanas) of today's practice. The physical dimension of yogic exercise requires us to have compassion for our limits. We are never asked to push, instead only to release. Mercifully, our small efforts are graced with us connecting to a life-force that is divine and encompassing.
Asanas urge us to see our body as divine, and to nurture health in this mortal temple. Yogic adepts understand that their body is flawed, however slender and toned it may look externally. This acknowledgement leads to less judgement of other's bodies. However pleasing to the eye a yogis shape may be, the same vedic texts that encourage the practice of yoga for health, also remind us that true "liberation" comes from being free of the cycle of rebirth-free of the physical form.
Yogic postures work in contrast to the western notion of exercise. Here we see exercise as an end, such as an end to overweight and fatigue. Yoga is different. While in most forms of exercise the physical results are the sole goal, in yoga the soul is the goal. The ancient tradition of yoga exercise stands apart in its doctrines. The ancient yoga texts insist that the mind and spirit are more important than the physical body. While many other eastern forms of mind-body fitness also encourage this awareness, no other physical practice has the ultimate goal of union with the divine. In yoga, the process of attaining this union is as important as the actual attainment.
Yoga practice is not a means to an end. It is an end in of itself. Even distinguished from vedas and sutras, the modern practice of yoga posture is a beautiful and calming pursuit. Though modern yoga practice makes little mention of the scriptures that it is based on, the experience of union and compassion can be woven into each pose. In doing this we are enhancing more than our practice, we are improving our life.
Galina Pembroke is an internationally published writer. In addition she publishes and edits New View magazine online, http://www.nuvunow.ca. New View is dedicated to providing unique, non-mainstream articles for personal and planetary growth. To aid this we have rapidly expanding sections on Green Living, Animal Rights and Self-Help.
Discover the true meaning of yoga?
In taking any modern yoga class, you will find parallels to ballet. Like ballet, the promise of poise, grace and flexibility encourages much interest. Yet if yoga is like any other exercise, it is only at first glance. Underneath the coveted health and fitness benefits of modern yoga practice are the roots of a great spiritual tradition blending cultures and religions.
Unfortunately, through the westernization of yoga, we have lost an essential component of this peaceful practice. Though the ritual remains intact the meaning has gone astray. Where previously the postures of yoga practice were merely a branch of a tree; today they are viewed by western society as the tree itself. How do we bring meaning to our poses?
Modern Yoga's Roots and Benefits
Though the development of yoga cannot be pinned to an exact year, the discovery of the Indus seals, which show figures in the classic yoga asana (posture) of lotus pose, trace yoga back to at least 3000 BCE. At this time the Vedas were being written, which today's yoga postures are derived from. These gave birth to Vedic yoga, which accommodated the ancient Indians fixation on ritual and sacrifice. We see evidence of the importance of sacrifice in the yogic corpse posture. Lying as though we were placed in a coffin, this represents the ultimate sacrifice-that of death. Though seemingly morbid, corpse posture is one of hope when we understand that according to the Vedanta sutras, death results in liberation
Sacrifice was meant to join the material and the physical, and create the longed-for "union" that defines the word Yoga. The Vedanta sutras (vs.4:4,13-14) declare that the liberated soul is not materially motivated.. By asking us to free ourselves from the bondage of material motivation, compassion requires us to be selfless. Surely, this giving is an exercise in compassion. Even still, the modern practice of yoga facilitates this. Through postures and stillness, we alter our consciousness and therefore change our perspective. In our new realization of others as being part of the cosmic whole, we feel that in giving to them we are also giving to ourselves.
The ancient philosophy of yoga saw its postures as part of a greater whole. Thousands of years ago during the time of Astanga yoga, posture practice was one piece of a more important whole. Astanga yoga, which originated during Vedic India, was derived of eight branches; yama (control and discipline), niyama (rules, methods and principle), asana (posture), pranayama (focused breathing), prathyahara(avoidance of undesirable action),dharana (concentration), dhyana (meditation) and samadhi (contemplation). In contrast, most contemporary yoga focuses on postures and uses breath work as a small component or an afterthought. Though admittedly, the current vision of yoga over-emphasizes asana, it is extremely important and has enormous benefits. The medically studied benefits of yoga include the following: Stress reduction, improved muscle strength and tone, increased energy and flexibility, improved balance and coordination and a reduction in depression. . Moving with Compassion
Through most of asana practice, we are unconsciously engaging in physical metaphor. Many yoga postures are named after and imitate the living world; tree pose, eagle pose, frog pose, cat pose. By developing postures that imitate the stance of animals, the vedic seers may have been seeking not only to embrace the qualities of these animals, but to formulate compassion for them. The way that compassion serves as a partner to yoga's goal of liberation can be understood through reading the ancient yogic texts. Understand these vedas; whether they be the Rig Veda (knowledge of praise),Yajur-Veda (knowledge of sacrifice), Sama Veda (knowledge of chants), and Atharva-Veda(knowledge of atharvan), is likelier while deep in meditation. Understanding the vedic sutras, we are permitted to experience a bliss unknown through material grasping.
In this state everyday experiences fade away and a greater perspective unfolds. Over time, meditation also allows us to become more intuitive and receptive. This opens us up to others, enhancing our compassionate nature. This experience has been discussed by Eastern sacred-text expert "H.P. Blavatsky's in "The Voice of the Silence." Blavatsky writes: "Compassion is no attribute. IT is the LAW of LAWS-eternal Harmony, Alaya's SELF; a shoreless universal essence, the light of everlasting Right, and fitness of all things, the law of love eternal."
In order to experience compassion for others we must first extend it to ourselves. Straining too forcefully in a pose is counter to compassion. Why? Yoga teaches us that we are all connected, so when we hurt ourselves this pain eventually reaches others. Instead we must strive for gentle self-acceptance, competing with nobody-not even ourselves. This is essential to a rewarding experience of yoga.
Postures for Peace
By the time of Patanjali's yoga sutras, which were written near the beginning of the common era, we begin to see a discussion of the more practical aspects of yoga. Posture is discussed (be it mainly for meditative purposes), as is concentration of the mind during this exercise. In the Yoga-Sutra, Patanjali presents relaxation as the very essence of yoga practice. He teaches us that posture should be steady and comfortable .This sentiment is reflected in the postures (asanas) of today's practice. The physical dimension of yogic exercise requires us to have compassion for our limits. We are never asked to push, instead only to release. Mercifully, our small efforts are graced with us connecting to a life-force that is divine and encompassing.
Asanas urge us to see our body as divine, and to nurture health in this mortal temple. Yogic adepts understand that their body is flawed, however slender and toned it may look externally. This acknowledgement leads to less judgement of other's bodies. However pleasing to the eye a yogis shape may be, the same vedic texts that encourage the practice of yoga for health, also remind us that true "liberation" comes from being free of the cycle of rebirth-free of the physical form.
Yogic postures work in contrast to the western notion of exercise. Here we see exercise as an end, such as an end to overweight and fatigue. Yoga is different. While in most forms of exercise the physical results are the sole goal, in yoga the soul is the goal. The ancient tradition of yoga exercise stands apart in its doctrines. The ancient yoga texts insist that the mind and spirit are more important than the physical body. While many other eastern forms of mind-body fitness also encourage this awareness, no other physical practice has the ultimate goal of union with the divine. In yoga, the process of attaining this union is as important as the actual attainment.
Yoga practice is not a means to an end. It is an end in of itself. Even distinguished from vedas and sutras, the modern practice of yoga posture is a beautiful and calming pursuit. Though modern yoga practice makes little mention of the scriptures that it is based on, the experience of union and compassion can be woven into each pose. In doing this we are enhancing more than our practice, we are improving our life.
Galina Pembroke is an internationally published writer. In addition she publishes and edits New View magazine online, http://www.nuvunow.ca. New View is dedicated to providing unique, non-mainstream articles for personal and planetary growth. To aid this we have rapidly expanding sections on Green Living, Animal Rights and Self-Help.
Yoga and Low Carb Diets
Yoga and Low Carb Diets
Yoga is an ancient system of movement designed to generate vibrant health and well being. Excellent health and well being are experienced in the results of a yoga practice such as: stress reduction, increased energy and awareness, increased flexibility, focused mind and strong body. In our modern world there are so many types of yoga to choose from that it can be confusing and difficult to start a yoga program. Do you have to practice postures(asanas) in a hot room for an hour and a half in order to enjoy the benefits of this ancient art? And, is it necessary to execute postures under strict guidelines created for East Indian bodies and minds? As a yoga instructor my answer would be no. A successful yoga practice supports the goals of the practitioner without rigidity.
An appropriate yoga program should be adapted around our needs. Those on low-carb diets for weight loss or weight control can benefit tremendously by practicing yoga. A major benefit of yoga is a developed awareness. A consistent yoga practice assists us in recognizing the causes of stress in our lives. Yoga helps us observe the thoughts that cause stress. Once we are able to recognize the stress we are able to calm our carb cravings. When we develop awareness we can make conscious choices around food and feel more in control of our lives. I have taught lunch time yoga classes where students practiced forty-five minutes of yoga instead of reaching for high carb snacks. Students have reported that after class they choose healthier foods and actually eat less. Yoga can be a carb substitute, a healthy alternative.
Breath work is also an important component of yoga. Yoga trains the mind to recognize where and when we hold our breath. The less access we have to the breath the more stress is stored in the body. Yoga teaches us to fill ourselves up with breath instead of high-carb food. Yoga can inform us when we are becoming stressed so we can make the choice to sit and breathe, meditate or do physical yoga postures. With a consistent yoga practice we have less need of carbs that deplete our energy. Focus on the breath dissolves our cravings and reduces stress. We naturally reach for more nourishing foods. If we hold the breath then we become unaware of our cravings and old eating patterns take over. Cultivating awareness while we move in yoga postures is just as important as the movement, especially for those wanting to change eating patterns.
Since low-carb dieters need to be careful not to hit a sugar low during the day yoga is an excellent movement program. Yoga conserves energy while many exercise programs such as aerobics, weight training, bicycling etc. expend energy. Yoga assists the practitioner to tap into reserves of energy in the body. If the low carb dieter feels energy depleted the craving will increase. For anyone with the goal of life style or dietary change it is important that the exercise program be accessible and stress-free. Yoga postures teach us to expand into our own energy without judgment or criticism. A practice of relaxation and meditation (either seated cross-legged or lying on your back) when you have completed your postures is key in a yoga program. The relaxation assists us in integrating the movement and regenerating our energy.
How do we choose a class that is appropriate for us? How do we get started on a yoga practice? Try several styles and notice how you feel after each. An appropriate class is one where at the end of class you feel internally rejuvenated. When you leave class you should feel lightness in your step and a desire to return. Other positive signs are: more access to your breath, a feeling of well being (combination of calm and high energy). Here are eight postures that will get you started. I suggest you do them every three to four days and familiarize yourself with the movements. Again, your yoga postures should express who you are so you won't look like someone else performing the same pose. Simply follow the directions and while you're in the pose try to become as aware of your body and thoughts as you can. Breathe a simple breath based on the rhythm of your inhale and exhale. Take four or five breaths for each movement. Notice where and when you might hold your breath. I would recommend purchasing a yoga mat. You can buy them in most health food and sports stores.
1) Mountain Pose
Stand with feet together or hip distance. Imagine roots growing out of your feet into the earth. Feel your spine lengthening as the crown of your head lifts toward the sky. Inhale and exhale and feel the oppositional movement of feet planted firmly on the ground while the crown reaches upward. Keep your gaze focused at the horizon line. This posture prepares the body for a yoga practice.
2) Forward facing warrior
Stand in mountain pose and lift your arms by your ears, a few breaths and center yourself. Take a step forward on your right foot and bend your knee over your ankle. Focus your gaze at the horizon. Lengthen the torso and drop your shoulders. Repeat on the other side. This pose strengthens the thighs and brings in warrior energy.
3) Forward facing warrior with a forward bend
Repeat the above posture. Slowly straighten the front leg and extend the spine over the front leg. Relax the arms beside the leg. Repeat on the other side. This pose opens the spine and stretches both legs. This movement also soothes the mind.
4) Tree balance
Stand in mountain pose and become centered. Slowly transition your weight onto the left leg. Bring your hands into a prayer position over your chest. And position your left foot on your calf. Balance on your right leg while you breathe and focus your gaze at the horizon. Allow your body to move with the flow of your breath. Balances are never static. This pose develops balance and confidence.
5) Downward facing dog
Come on your hands and knees. Legs hip width apart and arms shoulder distance apart. Tuck your toes and lift your tailbone up toward the ceiling into an upsidedown V position. Fan out your fingers and press them into the floor. Keep moving your tailbone and elongate your spine. Bring your ears between your arms. Return to your hands and knees slowly and rest. This pose cleanses the mind and strengthens the upper body.
6) Bridge
Lay on your back and bend your knees, legs hip width apart. Lift your hips and spine toward the ceiling as you move through the front of the knees. Bring your arms underneath your body on the floor and interlace your fingers. Keep your gaze at the chest. This posture increases energy and increases flexibility in the spine.
7) Seated twist
Sit with both legs extended in front of you. Bend your right leg keeping the left in front with the foot flexed. Place your left hand below the right knee and bring the right hand around the back of the body close to the spine. Lift and rise through the crown of your head on the inhale, on the exhale twist the spine to the right, moving around the axis of the spine. Move from the lower to the upper spine, the head is the last to twist around. Slowly release from the base of the spine and come back to center. Repeat on the other side. Twists flush and balance the nervous system.
8) Reclining bound pose
Now it's time for relaxation. Lie on your back and bring your feet together. Allow your knees to splay apart. You can also extend your legs and come into corpse pose if bound pose is too much for your hips. Close your eyes and focus on your breath. Let go of any stress and allow your body to release into the floor. Stay as long as you like.
About the Author
Combining twenty years of yoga and thirty years of professional nursing experience, Carmela Cattuti offers students a unique and effective teaching style. A strong medical background in childbirth allows her to provide women with valuable yogic breathing, stretching, and meditation techniques to aid with the fertility, delivery and postpartum stages of pregnancy.
Having studied extensively at the Iyengar Center and achieving instructor certification at the Kripalu Center for Yoga and Health, Carmela also provides in depth yoga instruction to both men and women for reducing stress and harnessing ones full capabilities of body, mind, and spirit. Workshops and private sessions offer practical tools for creating balance and relaxtion in daily living and are available throughout the Boston area for individuals and corporations. Carmela can be reached at (617) 970-5320.web: http://www.yogame.com
Yoga is an ancient system of movement designed to generate vibrant health and well being. Excellent health and well being are experienced in the results of a yoga practice such as: stress reduction, increased energy and awareness, increased flexibility, focused mind and strong body. In our modern world there are so many types of yoga to choose from that it can be confusing and difficult to start a yoga program. Do you have to practice postures(asanas) in a hot room for an hour and a half in order to enjoy the benefits of this ancient art? And, is it necessary to execute postures under strict guidelines created for East Indian bodies and minds? As a yoga instructor my answer would be no. A successful yoga practice supports the goals of the practitioner without rigidity.
An appropriate yoga program should be adapted around our needs. Those on low-carb diets for weight loss or weight control can benefit tremendously by practicing yoga. A major benefit of yoga is a developed awareness. A consistent yoga practice assists us in recognizing the causes of stress in our lives. Yoga helps us observe the thoughts that cause stress. Once we are able to recognize the stress we are able to calm our carb cravings. When we develop awareness we can make conscious choices around food and feel more in control of our lives. I have taught lunch time yoga classes where students practiced forty-five minutes of yoga instead of reaching for high carb snacks. Students have reported that after class they choose healthier foods and actually eat less. Yoga can be a carb substitute, a healthy alternative.
Breath work is also an important component of yoga. Yoga trains the mind to recognize where and when we hold our breath. The less access we have to the breath the more stress is stored in the body. Yoga teaches us to fill ourselves up with breath instead of high-carb food. Yoga can inform us when we are becoming stressed so we can make the choice to sit and breathe, meditate or do physical yoga postures. With a consistent yoga practice we have less need of carbs that deplete our energy. Focus on the breath dissolves our cravings and reduces stress. We naturally reach for more nourishing foods. If we hold the breath then we become unaware of our cravings and old eating patterns take over. Cultivating awareness while we move in yoga postures is just as important as the movement, especially for those wanting to change eating patterns.
Since low-carb dieters need to be careful not to hit a sugar low during the day yoga is an excellent movement program. Yoga conserves energy while many exercise programs such as aerobics, weight training, bicycling etc. expend energy. Yoga assists the practitioner to tap into reserves of energy in the body. If the low carb dieter feels energy depleted the craving will increase. For anyone with the goal of life style or dietary change it is important that the exercise program be accessible and stress-free. Yoga postures teach us to expand into our own energy without judgment or criticism. A practice of relaxation and meditation (either seated cross-legged or lying on your back) when you have completed your postures is key in a yoga program. The relaxation assists us in integrating the movement and regenerating our energy.
How do we choose a class that is appropriate for us? How do we get started on a yoga practice? Try several styles and notice how you feel after each. An appropriate class is one where at the end of class you feel internally rejuvenated. When you leave class you should feel lightness in your step and a desire to return. Other positive signs are: more access to your breath, a feeling of well being (combination of calm and high energy). Here are eight postures that will get you started. I suggest you do them every three to four days and familiarize yourself with the movements. Again, your yoga postures should express who you are so you won't look like someone else performing the same pose. Simply follow the directions and while you're in the pose try to become as aware of your body and thoughts as you can. Breathe a simple breath based on the rhythm of your inhale and exhale. Take four or five breaths for each movement. Notice where and when you might hold your breath. I would recommend purchasing a yoga mat. You can buy them in most health food and sports stores.
1) Mountain Pose
Stand with feet together or hip distance. Imagine roots growing out of your feet into the earth. Feel your spine lengthening as the crown of your head lifts toward the sky. Inhale and exhale and feel the oppositional movement of feet planted firmly on the ground while the crown reaches upward. Keep your gaze focused at the horizon line. This posture prepares the body for a yoga practice.
2) Forward facing warrior
Stand in mountain pose and lift your arms by your ears, a few breaths and center yourself. Take a step forward on your right foot and bend your knee over your ankle. Focus your gaze at the horizon. Lengthen the torso and drop your shoulders. Repeat on the other side. This pose strengthens the thighs and brings in warrior energy.
3) Forward facing warrior with a forward bend
Repeat the above posture. Slowly straighten the front leg and extend the spine over the front leg. Relax the arms beside the leg. Repeat on the other side. This pose opens the spine and stretches both legs. This movement also soothes the mind.
4) Tree balance
Stand in mountain pose and become centered. Slowly transition your weight onto the left leg. Bring your hands into a prayer position over your chest. And position your left foot on your calf. Balance on your right leg while you breathe and focus your gaze at the horizon. Allow your body to move with the flow of your breath. Balances are never static. This pose develops balance and confidence.
5) Downward facing dog
Come on your hands and knees. Legs hip width apart and arms shoulder distance apart. Tuck your toes and lift your tailbone up toward the ceiling into an upsidedown V position. Fan out your fingers and press them into the floor. Keep moving your tailbone and elongate your spine. Bring your ears between your arms. Return to your hands and knees slowly and rest. This pose cleanses the mind and strengthens the upper body.
6) Bridge
Lay on your back and bend your knees, legs hip width apart. Lift your hips and spine toward the ceiling as you move through the front of the knees. Bring your arms underneath your body on the floor and interlace your fingers. Keep your gaze at the chest. This posture increases energy and increases flexibility in the spine.
7) Seated twist
Sit with both legs extended in front of you. Bend your right leg keeping the left in front with the foot flexed. Place your left hand below the right knee and bring the right hand around the back of the body close to the spine. Lift and rise through the crown of your head on the inhale, on the exhale twist the spine to the right, moving around the axis of the spine. Move from the lower to the upper spine, the head is the last to twist around. Slowly release from the base of the spine and come back to center. Repeat on the other side. Twists flush and balance the nervous system.
8) Reclining bound pose
Now it's time for relaxation. Lie on your back and bring your feet together. Allow your knees to splay apart. You can also extend your legs and come into corpse pose if bound pose is too much for your hips. Close your eyes and focus on your breath. Let go of any stress and allow your body to release into the floor. Stay as long as you like.
About the Author
Combining twenty years of yoga and thirty years of professional nursing experience, Carmela Cattuti offers students a unique and effective teaching style. A strong medical background in childbirth allows her to provide women with valuable yogic breathing, stretching, and meditation techniques to aid with the fertility, delivery and postpartum stages of pregnancy.
Having studied extensively at the Iyengar Center and achieving instructor certification at the Kripalu Center for Yoga and Health, Carmela also provides in depth yoga instruction to both men and women for reducing stress and harnessing ones full capabilities of body, mind, and spirit. Workshops and private sessions offer practical tools for creating balance and relaxtion in daily living and are available throughout the Boston area for individuals and corporations. Carmela can be reached at (617) 970-5320.web: http://www.yogame.com
Using Yoga to Manage ADD
Using Yoga to Manage ADD
Exercise is a powerful tool for ADD management. Medical professionals recommend that adults get at least 30 minutes of aerobic exercise (such as running or biking) 3-5 times per week to improve their general health. For ADDers, this type of exercise is particularly beneficial, because it may balance production of neurotransmitters and reduce stress levels. Another form of exercise that ADDers are finding valuable is yoga. When practiced regularly, yoga offers numerous health benefits, such as increased strength and flexibility, and decreased blood pressure and cholesterol levels. However, the greater benefits of yoga are arguably the psychological ones. Yoga combines physical activity with self-awareness, which promotes a mind-body connection that many ADDers lack.
When ADDers report challenges with impulsivity and hyperactivity, they often describe feeling like they don't have control over their own bodies. They find themselves speaking before thinking their thoughts through, and often regret their words. They constantly fidget, unaware that their bubbling energy can be disruptive to others in work and social situations. And they feel as if they simply cannot stop the whirlwind of thoughts spinning in their heads.
Yoga can help ADDers learn how to forge a mind-body connection that promotes self-awareness and self-control. Yoga practitioners are taught deep breathing and relaxation techniques that help center the mind in the present moment. Practitioners are also guided into holding different postures, called asanas. Each asana is held for an extended period of time, as the practitioner focuses on holding the best posture that they can, while breathing calmly and deeply. The asanas promote stretching, strengthening, and balancing, as the deep breathing promotes relaxation and mental awareness.
It is important to remember that yoga is not meant to be stressful or taxing on the body. People should be encouraged to concentrate only on themselves and not the others in the class, and to do only what feels comfortable. A practitioner should never feel pressured to perform. If an ADDer finds him/herself at a yoga class that moves too quickly, or focuses heavily on strength training, they will not reap the intended benefits, and may find themselves overwhelmed. The best place to find yoga instruction is at a yoga center, where the instructors practice yoga as a way of life, and teach both the physical and psychological components.
Yoga can help ADDers feel calm, centered, in control, and in touch with their bodies. Practiced regularly, ADDers will find that yoga is a powerful mental and physical refresher that they can retreat to when feeling out of control or overwhelmed.
Jennifer Koretsky is a Professional ADD Management Coach who helps adults manage their ADD and move forward in life. She encourages clients to increase self-awareness, focus on strengths and talents, and create realistic action plans. She offers a 90-day intensive skill-building program, workshops, and private coaching. Her work has been featured in numerous media, including The New York Times Magazine and The Times (UK). To subscribe to Jennifer's free email newsletter, The ADD Management Guide, please visit http://www.addmanagement.com/e-newsletter.htm
Exercise is a powerful tool for ADD management. Medical professionals recommend that adults get at least 30 minutes of aerobic exercise (such as running or biking) 3-5 times per week to improve their general health. For ADDers, this type of exercise is particularly beneficial, because it may balance production of neurotransmitters and reduce stress levels. Another form of exercise that ADDers are finding valuable is yoga. When practiced regularly, yoga offers numerous health benefits, such as increased strength and flexibility, and decreased blood pressure and cholesterol levels. However, the greater benefits of yoga are arguably the psychological ones. Yoga combines physical activity with self-awareness, which promotes a mind-body connection that many ADDers lack.
When ADDers report challenges with impulsivity and hyperactivity, they often describe feeling like they don't have control over their own bodies. They find themselves speaking before thinking their thoughts through, and often regret their words. They constantly fidget, unaware that their bubbling energy can be disruptive to others in work and social situations. And they feel as if they simply cannot stop the whirlwind of thoughts spinning in their heads.
Yoga can help ADDers learn how to forge a mind-body connection that promotes self-awareness and self-control. Yoga practitioners are taught deep breathing and relaxation techniques that help center the mind in the present moment. Practitioners are also guided into holding different postures, called asanas. Each asana is held for an extended period of time, as the practitioner focuses on holding the best posture that they can, while breathing calmly and deeply. The asanas promote stretching, strengthening, and balancing, as the deep breathing promotes relaxation and mental awareness.
It is important to remember that yoga is not meant to be stressful or taxing on the body. People should be encouraged to concentrate only on themselves and not the others in the class, and to do only what feels comfortable. A practitioner should never feel pressured to perform. If an ADDer finds him/herself at a yoga class that moves too quickly, or focuses heavily on strength training, they will not reap the intended benefits, and may find themselves overwhelmed. The best place to find yoga instruction is at a yoga center, where the instructors practice yoga as a way of life, and teach both the physical and psychological components.
Yoga can help ADDers feel calm, centered, in control, and in touch with their bodies. Practiced regularly, ADDers will find that yoga is a powerful mental and physical refresher that they can retreat to when feeling out of control or overwhelmed.
Jennifer Koretsky is a Professional ADD Management Coach who helps adults manage their ADD and move forward in life. She encourages clients to increase self-awareness, focus on strengths and talents, and create realistic action plans. She offers a 90-day intensive skill-building program, workshops, and private coaching. Her work has been featured in numerous media, including The New York Times Magazine and The Times (UK). To subscribe to Jennifer's free email newsletter, The ADD Management Guide, please visit http://www.addmanagement.com/e-newsletter.htm
Are You Willing To Follow Eight Yoga Exercises For the Lower Back?
Are You Willing To Follow Eight Yoga Exercises For the Lower Back?
EXERCISES FOR BACK RELIEF
Many people believe that rest is best for a painful back, but actually, what your back really needs when it's hurt is exercise. Regular exercise relieves back pain by strengthening and stretching the muscles that support the spine and helps to prevent future injury. This is a use it or lose it situation: the more you rest, the weaker your back gets, even if it is hurt. Studies have actually shown that you can heal your back pain faster and get back to your regular activities with just two days of rest. This article will focus on Yoga Exercises. Remember to contact your doctor before beginning any exercise program.
YOGA EXERCISES FOR YOUR BACK
A good, regular yoga practice will go far in relieving the stress and tension that sometimes cause mild back pain, and in fact, studies have shown that yoga is the number one most effective exercise for relieving back pain. However, not all yoga poses relieve back pain, and some can in fact aggravate existing pain, so it is important to know which poses will be most helpful in relieving back pain. It is best to do these exercises under the supervision of a certified yoga instructor, and if you encounter any problems with these poses, you should consult an expert. Even just one or two sessions with a yoga instructor can help, as an instructor will help you with your form and posture during poses. Here are some of the best yoga poses for relieving back pain. Each pose should be held from five to ten seconds, depending upon your level of comfort, and should be done on a mat or other soft, supportive surface.
CORPSE: Lie flat on your back in a relaxed position, arms resting at your sides, palms down, and legs lying naturally, with knees turned out slightly. If it hurts your back to have your knees turned outward, do this pose with knees bent, feet flat on the floor. Breathe in and out for a few seconds while allowing any tension to leave the body.
CAT STRETCH: Start out on your hands and knees with a flat back. Your hands should be directly under your shoulders with fingers spread. Knees should be directly under the hips. Head is held loosely so that you are looking at the floor between your hands. Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath. Hold, then release back into your original position.
WIND-RELEASING POSE: Lie flat on your back as in Corpse pose. As you inhale, bend your knee, place your hands right below the knee, and draw your leg towards your chest. Your left leg should remain flat on the floor. Exhale and bring your forehead up to touch your knee. Inhale, and then as you exhale, return to your original position. Repeat with the other leg.
SAGE TWIST: Warning for this pose-it involves twisting your back, so you should take particular care not to twist too far or you risk aggravating any existing back pain. This should be a gentle stretch; twist just as far as is comfortable. Sit on the floor with both legs out in front of you. Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee. Sitting with spine straight, place your left elbow on the right side of your right knee. Bend your left arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder. This is where you need to be careful not to twist too far. Hold for a few seconds, release, and repeat on the opposite side.
PALM TREE: Stand with feet facing forward, arms at your sides, weight distributed evenly on both feet. Raise both arms over your head, interlock your fingers, and turn your hands so that your palms are facing upward. Next, place your palms on your head and turn your head so that you are looking slightly upward. Stretch your arms upwards, and at the same time, come up onto your toes if you can do so without pain. Stretch your entire body upward and hold, if you can. Some people have difficulty balancing during this pose, so just do the stretching part if you need to.
FISH POSE: Lie on your back with knees bent and arms at your side. Arch your back as far as you comfortably can and raise it off the ground by pushing the floor with your elbows. If you can, tilt your head backwards and rest the crown of your head on the floor. Breathe deeply from the diaphragm and hold pose for one minute if you can.
LOCUST: Lie face down with arms at the side, palms down, and elbows slightly bent with fingers pointing towards the feet. Raise your legs and thighs as high off the ground as possible without causing your back any pain. Hold for one second and repeat up to twelve times. This can be a vigorous exercise so you must take care to strain already injured muscles.
BENDING FORWARD POSTURE: Stand up straight with feet together and arms hanging loosely along your sides. Breathe in deeply and raise your arms straight above your head. While breathing out, bend forward and touch your toes if you can. If you can't reach your toes, grab hold of your ankles or calves. To complete the pose, you should touch your head to your knees, but this may be too difficult for many who suffer from lower back pain. Your movements during this pose should be smooth, not jerky.
Written by Shelley Hitz, Licensed Physical Therapist and Certified NASM Personal Trainer. Sign up for her free Exercise Advice journal at http://www.abs-exercise-advice.com/journal.html or read more of her articles at http://www.abs-exercise-advice.com. Get your free unbelievable abs ball workout here!
EXERCISES FOR BACK RELIEF
Many people believe that rest is best for a painful back, but actually, what your back really needs when it's hurt is exercise. Regular exercise relieves back pain by strengthening and stretching the muscles that support the spine and helps to prevent future injury. This is a use it or lose it situation: the more you rest, the weaker your back gets, even if it is hurt. Studies have actually shown that you can heal your back pain faster and get back to your regular activities with just two days of rest. This article will focus on Yoga Exercises. Remember to contact your doctor before beginning any exercise program.
YOGA EXERCISES FOR YOUR BACK
A good, regular yoga practice will go far in relieving the stress and tension that sometimes cause mild back pain, and in fact, studies have shown that yoga is the number one most effective exercise for relieving back pain. However, not all yoga poses relieve back pain, and some can in fact aggravate existing pain, so it is important to know which poses will be most helpful in relieving back pain. It is best to do these exercises under the supervision of a certified yoga instructor, and if you encounter any problems with these poses, you should consult an expert. Even just one or two sessions with a yoga instructor can help, as an instructor will help you with your form and posture during poses. Here are some of the best yoga poses for relieving back pain. Each pose should be held from five to ten seconds, depending upon your level of comfort, and should be done on a mat or other soft, supportive surface.
CORPSE: Lie flat on your back in a relaxed position, arms resting at your sides, palms down, and legs lying naturally, with knees turned out slightly. If it hurts your back to have your knees turned outward, do this pose with knees bent, feet flat on the floor. Breathe in and out for a few seconds while allowing any tension to leave the body.
CAT STRETCH: Start out on your hands and knees with a flat back. Your hands should be directly under your shoulders with fingers spread. Knees should be directly under the hips. Head is held loosely so that you are looking at the floor between your hands. Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath. Hold, then release back into your original position.
WIND-RELEASING POSE: Lie flat on your back as in Corpse pose. As you inhale, bend your knee, place your hands right below the knee, and draw your leg towards your chest. Your left leg should remain flat on the floor. Exhale and bring your forehead up to touch your knee. Inhale, and then as you exhale, return to your original position. Repeat with the other leg.
SAGE TWIST: Warning for this pose-it involves twisting your back, so you should take particular care not to twist too far or you risk aggravating any existing back pain. This should be a gentle stretch; twist just as far as is comfortable. Sit on the floor with both legs out in front of you. Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee. Sitting with spine straight, place your left elbow on the right side of your right knee. Bend your left arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder. This is where you need to be careful not to twist too far. Hold for a few seconds, release, and repeat on the opposite side.
PALM TREE: Stand with feet facing forward, arms at your sides, weight distributed evenly on both feet. Raise both arms over your head, interlock your fingers, and turn your hands so that your palms are facing upward. Next, place your palms on your head and turn your head so that you are looking slightly upward. Stretch your arms upwards, and at the same time, come up onto your toes if you can do so without pain. Stretch your entire body upward and hold, if you can. Some people have difficulty balancing during this pose, so just do the stretching part if you need to.
FISH POSE: Lie on your back with knees bent and arms at your side. Arch your back as far as you comfortably can and raise it off the ground by pushing the floor with your elbows. If you can, tilt your head backwards and rest the crown of your head on the floor. Breathe deeply from the diaphragm and hold pose for one minute if you can.
LOCUST: Lie face down with arms at the side, palms down, and elbows slightly bent with fingers pointing towards the feet. Raise your legs and thighs as high off the ground as possible without causing your back any pain. Hold for one second and repeat up to twelve times. This can be a vigorous exercise so you must take care to strain already injured muscles.
BENDING FORWARD POSTURE: Stand up straight with feet together and arms hanging loosely along your sides. Breathe in deeply and raise your arms straight above your head. While breathing out, bend forward and touch your toes if you can. If you can't reach your toes, grab hold of your ankles or calves. To complete the pose, you should touch your head to your knees, but this may be too difficult for many who suffer from lower back pain. Your movements during this pose should be smooth, not jerky.
Written by Shelley Hitz, Licensed Physical Therapist and Certified NASM Personal Trainer. Sign up for her free Exercise Advice journal at http://www.abs-exercise-advice.com/journal.html or read more of her articles at http://www.abs-exercise-advice.com. Get your free unbelievable abs ball workout here!
Some Tantric Exercises to Increase General Well-Being and Sexual Abilities
Some Tantric Exercises to Increase General Well-Being and Sexual Abilities
A healthy anal and genital area is of great importance both for the general well-being and for the sexual abilities. The same is thrue about a healthy respiratory tract and breathing apparatus. Here are presented two poses and three breathing exercises that have the following effects when done together in a series:
-They stimulate the physiological functions of the genital and anal area.
-They correct muscle weakness and anatomical problems of the anal and genital region.
-They increase the sexual drive and abilities.
-They produce a stimulating response that spreads upwords along the spine and revitalizes the whole body.
-The exercises are very good to start each day with, or to do before going to bed in the night.
POSE 1
Stand on your hands and knees upon the floor.
Kneel backword so that your buttocks go backword and down towords your feet and stretch your arms foreword.
Breath out and then take a deep breath in, filling your lungs totally with air. Hold your breath with the air inside.
Squeeze your anal muscles and pull your anal opening as deeply inword as you can. However do not strain when squeezing. This exercise shall not be exhausting.
Relax your anal muscles compleetely again.
Repeat the sqeesing and relaxing 3-5 times, but not so long that you go out of oxygen in your body.
Empty your lungs.
Rize up on your hands and knees again.
Relax a while in this position and then repeat the exercise.
POSE 2
Lie on your back upon a carpet on the floor.
Breath out completely.
Swing your armes in an arch over your head and down to the floor over your head so that your whole body is stretched from top to toe.
When swinging your arms, take a deep breath filling your lungs totally with air. Hold your breath with the air inside.
Squeeze your anal muscles and pull your anal opening as deeply inword as you can. However do not strain when squeezing. This exercise shall not be exhausting.
Relax your anal muscles compleetely again.
Repeat the sqeezing and relaxing 3-5 times.
Swing your arms back at the same time as you empty your lungs.
Relax some while and then repeat the exercise.
BREATHING EXERCISE 1
Sit upon a pillow on the floor with your legs crossed and the back streight.
Empty your lungs completely.
Breath in counting to 4. When breathing in, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves out.
-Then fill further by using your chest muscles.
-And then complete the filling by using the muscles around your shoulders.
Hold your breath counting to 16.
Then breath out counting to 8. When breathing out, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves in.
-Then empty further by using your chest muscles.
-And then complete emptying by using the muscles around your shoulders.
BREATHING EXERCISE 2
Sit upon a pillow on the floor with your legs crossed and your back streight.
Take 10 rapid deep breathes in and out after another, but not so rapid that you get strained or breath uncompleetely.
When breathing in, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves out.
-Then fill further by using your chest muscles.
-And then complete the filling by using the muscles around your shoulders.
When breathing out, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves in.
-Then empty further by using your chest muscles.
-And then complete emptying by using the muscles around your shoulders.
After the last in-breath , hold your breath with your lungs filled counting to 10.
Then breath out.
BREATHING EXERCISE 3
Sit upon a pillow on the floor with your legs crossed and your back streight.
Empty your lungs completely.
Close your left nostril with the fingers of one of your hands.
Breath in through your right nostril counting to 4. When breathing in, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves out.
-Then fill further by using your chest muscles
-And then compleete the filling by using the muscles around your shoulders
Hold your breath counting to 16.
Then close your right nostril with your fingers.
Then breath out through your left nostril counting to 8. When breathing out, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves in
-Then empty further by using your chest muscles
-And then complete emptying by using the muscles around your shoulders
When you have breathed out, repeat the exercise, but this time begin by closing your right nostril first.
RELAXING AT THE END OF THE SERIES
When the series is done, then lie down upon a carpet on the floor and relax for 2-5 minutes. This relaxation will increase the effects of the exercises and make you recover if the exercises have made you tired. Concetrate upon relaxing your legs first, then your lover body, then your upper body, then your arms and shoulders, and at last your head and face. When the whole body is relaxed, try not to think about anything, and relax your whole body even furter. Then lie some time in this relaxed state without thinking about anything.
At these link you may find other articles about health topics:
http://www.panteraconsulting.com/salg2.htm
http://www.abicana.com
Written by Knut Holt. The author is a freelands web-designer and translator of web-content between Scandinavian and English. His speciality is scientific and medical content. He also market health item on his domains. He also is experienced in practising sport and yoga.
A healthy anal and genital area is of great importance both for the general well-being and for the sexual abilities. The same is thrue about a healthy respiratory tract and breathing apparatus. Here are presented two poses and three breathing exercises that have the following effects when done together in a series:
-They stimulate the physiological functions of the genital and anal area.
-They correct muscle weakness and anatomical problems of the anal and genital region.
-They increase the sexual drive and abilities.
-They produce a stimulating response that spreads upwords along the spine and revitalizes the whole body.
-The exercises are very good to start each day with, or to do before going to bed in the night.
POSE 1
Stand on your hands and knees upon the floor.
Kneel backword so that your buttocks go backword and down towords your feet and stretch your arms foreword.
Breath out and then take a deep breath in, filling your lungs totally with air. Hold your breath with the air inside.
Squeeze your anal muscles and pull your anal opening as deeply inword as you can. However do not strain when squeezing. This exercise shall not be exhausting.
Relax your anal muscles compleetely again.
Repeat the sqeesing and relaxing 3-5 times, but not so long that you go out of oxygen in your body.
Empty your lungs.
Rize up on your hands and knees again.
Relax a while in this position and then repeat the exercise.
POSE 2
Lie on your back upon a carpet on the floor.
Breath out completely.
Swing your armes in an arch over your head and down to the floor over your head so that your whole body is stretched from top to toe.
When swinging your arms, take a deep breath filling your lungs totally with air. Hold your breath with the air inside.
Squeeze your anal muscles and pull your anal opening as deeply inword as you can. However do not strain when squeezing. This exercise shall not be exhausting.
Relax your anal muscles compleetely again.
Repeat the sqeezing and relaxing 3-5 times.
Swing your arms back at the same time as you empty your lungs.
Relax some while and then repeat the exercise.
BREATHING EXERCISE 1
Sit upon a pillow on the floor with your legs crossed and the back streight.
Empty your lungs completely.
Breath in counting to 4. When breathing in, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves out.
-Then fill further by using your chest muscles.
-And then complete the filling by using the muscles around your shoulders.
Hold your breath counting to 16.
Then breath out counting to 8. When breathing out, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves in.
-Then empty further by using your chest muscles.
-And then complete emptying by using the muscles around your shoulders.
BREATHING EXERCISE 2
Sit upon a pillow on the floor with your legs crossed and your back streight.
Take 10 rapid deep breathes in and out after another, but not so rapid that you get strained or breath uncompleetely.
When breathing in, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves out.
-Then fill further by using your chest muscles.
-And then complete the filling by using the muscles around your shoulders.
When breathing out, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves in.
-Then empty further by using your chest muscles.
-And then complete emptying by using the muscles around your shoulders.
After the last in-breath , hold your breath with your lungs filled counting to 10.
Then breath out.
BREATHING EXERCISE 3
Sit upon a pillow on the floor with your legs crossed and your back streight.
Empty your lungs completely.
Close your left nostril with the fingers of one of your hands.
Breath in through your right nostril counting to 4. When breathing in, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves out.
-Then fill further by using your chest muscles
-And then compleete the filling by using the muscles around your shoulders
Hold your breath counting to 16.
Then close your right nostril with your fingers.
Then breath out through your left nostril counting to 8. When breathing out, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves in
-Then empty further by using your chest muscles
-And then complete emptying by using the muscles around your shoulders
When you have breathed out, repeat the exercise, but this time begin by closing your right nostril first.
RELAXING AT THE END OF THE SERIES
When the series is done, then lie down upon a carpet on the floor and relax for 2-5 minutes. This relaxation will increase the effects of the exercises and make you recover if the exercises have made you tired. Concetrate upon relaxing your legs first, then your lover body, then your upper body, then your arms and shoulders, and at last your head and face. When the whole body is relaxed, try not to think about anything, and relax your whole body even furter. Then lie some time in this relaxed state without thinking about anything.
At these link you may find other articles about health topics:
http://www.panteraconsulting.com/salg2.htm
http://www.abicana.com
Written by Knut Holt. The author is a freelands web-designer and translator of web-content between Scandinavian and English. His speciality is scientific and medical content. He also market health item on his domains. He also is experienced in practising sport and yoga.
Hot Yoga - Bikrams Twenty Six
Hot Yoga - Bikrams Twenty Six
Even though the world population has shifted from mainly rural to mainly urban in the last decade, there are still lots of folks like me who live in the sticks. Doing things like taking a yoga class becomes a different thing in our case from driving to the neighborhood gym. Since I live 40 miles from the nearest town large enough for yoga studios, when I decided to take a class, I was more interested in the schedule than I was the type of yoga. I couldn't afford to be picky if I preferred not to wait around for a couple hours after getting off work. So I looked in the phone book, and didn't pay attention to anything but the schedule. There it was: M-W-F at 4:00. Perfect. I don't know what rock I'd been living under, but the word "Bikram" writ large across the ad in the yellow pages didn't trigger the term 'hot yoga' in my mind, and that left me in for a big surprise.
I showed up with a comfy pair of sweatpants and a long- sleeved t-shirt. As the woman at the desk was giving me a little orientation information - explaining that the room was heated to about 100 degrees Fahrenheit - I realized that my concept of yoga clothes weren't going to work here. Apparently, I wasn't the first to make this error. Susie told me they had loaners. Now, it's been a while since the last time I wore hot-pants, so when she handed me the little scrap of shorts, I thought, "No way." She said, "Trust me, you'll fit right in."
Susie continued, giving a few more orientation tips, which started to seem like a set of warnings. "Our first-time students are encouraged to rest whenever you feel you should - kind of take it gradually. The instructors just ask that you do your best to stay in the room for the entire time." What? Were we still talking yoga here? I'd seen pictures. Sure, I might not be able to balance on one leg while holding the other one over my head at my first try, but come on. How hard could it be to stretch as far as I could go and stop there? Why would I get desperate to leave the room?
Her next suggestion: "OK, I see you brought a bottle of water. That's good, but you'll be tempted to drink a lot, and I recommend you just drink sips - not too much at a time." Hmm. What was I getting into here? It sounded like I was facing some kind of ordeal - not what I had in mind at all since I was thinking of yoga as a peaceful, low- impact way just to stretch and keep my aging body flexible and strong.
Once I was dressed in the little bit of shorts, I opened the door to the yoga studio and was met with a rush of hot, stultifying air. Oh goody. I walked to an open space, spread my mat, lay on my back, and understood exactly what she meant by asking me to at least stay in the room. I was already dripping sweat, and we hadn't even begun the class.
Ninety minutes and twice through the 26 poses later, I was indeed still in the room. In the non-competitive, supportive atmosphere I had been completely guided to go to my edge, but not so far that I would be turned off by struggle. In fact, I was exhilarated. I lay on my back at the end, eyes closed in the peaceful, very hot room, and knew I'd be back for more.
Carina Snowden is a contributing author to Apex Yoga News the leading resource for yoga information. Visit Carina's archive of articles at http://www.apexyoga.com/
Even though the world population has shifted from mainly rural to mainly urban in the last decade, there are still lots of folks like me who live in the sticks. Doing things like taking a yoga class becomes a different thing in our case from driving to the neighborhood gym. Since I live 40 miles from the nearest town large enough for yoga studios, when I decided to take a class, I was more interested in the schedule than I was the type of yoga. I couldn't afford to be picky if I preferred not to wait around for a couple hours after getting off work. So I looked in the phone book, and didn't pay attention to anything but the schedule. There it was: M-W-F at 4:00. Perfect. I don't know what rock I'd been living under, but the word "Bikram" writ large across the ad in the yellow pages didn't trigger the term 'hot yoga' in my mind, and that left me in for a big surprise.
I showed up with a comfy pair of sweatpants and a long- sleeved t-shirt. As the woman at the desk was giving me a little orientation information - explaining that the room was heated to about 100 degrees Fahrenheit - I realized that my concept of yoga clothes weren't going to work here. Apparently, I wasn't the first to make this error. Susie told me they had loaners. Now, it's been a while since the last time I wore hot-pants, so when she handed me the little scrap of shorts, I thought, "No way." She said, "Trust me, you'll fit right in."
Susie continued, giving a few more orientation tips, which started to seem like a set of warnings. "Our first-time students are encouraged to rest whenever you feel you should - kind of take it gradually. The instructors just ask that you do your best to stay in the room for the entire time." What? Were we still talking yoga here? I'd seen pictures. Sure, I might not be able to balance on one leg while holding the other one over my head at my first try, but come on. How hard could it be to stretch as far as I could go and stop there? Why would I get desperate to leave the room?
Her next suggestion: "OK, I see you brought a bottle of water. That's good, but you'll be tempted to drink a lot, and I recommend you just drink sips - not too much at a time." Hmm. What was I getting into here? It sounded like I was facing some kind of ordeal - not what I had in mind at all since I was thinking of yoga as a peaceful, low- impact way just to stretch and keep my aging body flexible and strong.
Once I was dressed in the little bit of shorts, I opened the door to the yoga studio and was met with a rush of hot, stultifying air. Oh goody. I walked to an open space, spread my mat, lay on my back, and understood exactly what she meant by asking me to at least stay in the room. I was already dripping sweat, and we hadn't even begun the class.
Ninety minutes and twice through the 26 poses later, I was indeed still in the room. In the non-competitive, supportive atmosphere I had been completely guided to go to my edge, but not so far that I would be turned off by struggle. In fact, I was exhilarated. I lay on my back at the end, eyes closed in the peaceful, very hot room, and knew I'd be back for more.
Carina Snowden is a contributing author to Apex Yoga News the leading resource for yoga information. Visit Carina's archive of articles at http://www.apexyoga.com/
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