Hatha Yoga

Hatha yoga is an ancient hindu system of working with the human nervous system. Because it releases tension and endows one with renewed energy, far too many 20th century people, yoga teachers included, have come to look upon the venerable Indian physical science as solely an exercise for health and vitality of mind and body. It is that, but it is also much more. Hatha yoga practices are more spiritual than physical, more subtle than gross, more a means of understanding than an exotic way to relieve stress or limber up the body.



The sages who developed hatha yoga designed it as a way to gain conscious control of our life energies, a way to go within, to harmonize the external so the innermost Self could be encountered. To them, it was about states of consciousness, about living a divine life, and it was a preparation for meditation.



As you perform the asanas, concentrate on feeling the energies within the nerve currents. Sensitize yourself to knowing when the body has been in each position long enough to tune the nerve currents involved. Then shift smoothly into the next asana. It's like a dance, a deliberate, fluid dance. During all postures, inhale using the diaphragm, not the chest muscles. Do not stretch unduly or force the body. Relax into the poses. Don't worry if you can't perform them all perfectly. In time, you will find the body becoming more flexible and supple. Free the mind of thoughts and tensions. You will be more aware, more alive, more serene.



While there are many more complex hatha yoga routines, these twenty-four asanas provide a balanced system for daily use. For the simple purpose of quieting the mind in preparation for meditation, this is all you will ever need. For best results, hatha yoga should be taught personally by a qualified teacher. These instructions and drawings are meant only as a rudimentary aid. For more elaborate regimens, inquire at a recognized school specializing in hatha yoga.



The scene of hatha yoga has a spiritual purpose - to balance physical and physic energies in preparation for meditation. It is not only meant to make us young, beautiful or creative, but to aid us in quieting the mind, body and emotions that we may awaken enlightened consciousness & know the Self within.

Got a Few Minutes

Ina Mirx is 68, looks 35, and can do things with her body that a 16-year-old farm hand can't do, but she wasn't always fit-as-a-fiddle.



At the age of 30, while pregnant, she was forced to jump from the third story of a burning hotel. She landed on concrete, fractured her spine and pelvis, broke several ribs -- and lost her child.



Over the next 10 years Marx tried nearly every kind of regimen to rescue herself from this state. Nothing worked, and she eventually reached such desperation that she attempted suicide, twice. Then she discovered yoga -- her salvation.



With new confidence and a new lease on life, she began teaching yoga and has also written two books, ''Yoga and Common Sense'' and ''Fitness for the Unfit.''



With her special yoga program, she combines the physical aspects of Hatha Yoga with Raja Yoga, the meditative side.



Her method is specially designed to reach out to all those who have been left in the dust of the high-energy, high-impact state of modern fitness programs, and those who need to relax and unwind in a short amount of time to relieve a lot of stress quickly.



What's more, the best thing about Marx's form of yoga is that a few stretches a day, for a few minutes a day -- at home or in the office -- can lead couch potatoes and grouches to a very bright light at the end of the tunnel.



Ina Mirx is 68, looks 35, and can do things with her body that a 16-year-old farm hand can't do, but she wasn't always fit-as-a-fiddle.



At the age of 30, while pregnant, she was forced to jump from the third story of a burning hotel. She landed on concrete, fractured her spine and pelvis, broke several ribs -- and lost her child.



Over the next 10 years Marx tried nearly every kind of regimen to rescue herself from this state. Nothing worked, and she eventually reached such desperation that she attempted suicide, twice. Then she discovered yoga -- her salvation.



With new confidence and a new lease on life, she began teaching yoga and has also written two books, ''Yoga and Common Sense'' and ''Fitness for the Unfit.''



With her special yoga program, she combines the physical aspects of Hatha Yoga with Raja Yoga, the meditative side.



Her method is specially designed to reach out to all those who have been left in the dust of the high-energy, high-impact state of modern fitness programs, and those who need to relax and unwind in a short amount of time to relieve a lot of stress quickly.



What's more, the best thing about Marx's form of yoga is that a few stretches a day, for a few minutes a day -- at home or in the office -- can lead couch potatoes and grouches to a very bright light at the end of the tunnel.

Go Straight to Video for Yoga Training

The various postures of yoga have long been used as a basis for the stretching moves that are prescribed for athletes or used in other forms of exercise. It's no surprise, then, that a flood of yoga tapes is hitting the market.



There are tapes for Olympic-level athletes and tapes for rank beginners. There are tapes that will challenge your strength and endurance, and tapes that will lull you into blissful relaxation.



Here's a look at four yoga tapes, from the most difficult to the most basic. The only thing you need to get started is comfortable clothes and a non-skid surface like a sticky mat.



Embracing Power Yoga

This tape, led by Los Angeles instructor-to-the-stars Mark Blanchard, is the yoga version of boot camp. It's 85 challenging minutes of constant movement designed to build strength and endurance, with Blanchard leading a class of 13 men and women.



The tape is billed as appropriate for all levels, and there's a 5-minute segment at the beginning that offers a quick summary of how to do many of the basic yoga poses in the tape.



But that's not enough for novices, and the rest of the tape is far too strenuous for those who aren't extremely fit. You can tell that Blanchard isn't very interested in newcomers to yoga because he ignores the poor, fumbling fellow in the back row who has little flexibility.



Despite these deficiencies, this tape is wonderfully challenging and effective workout, judging by the sweat that pours off the members of the class. But unless you're already in good shape -- and by the standards of this tape, that means you can do push-ups, balance easily on one leg and have abs of steel -- you'll be better off with an easier tape.



Yoga Zone: Power Yoga for Strength and Endurance

This routine provides a great introduction to the strength-building postures of power yoga. It's taught by Lisa Bennett, who leads two exercisers through the 55-minute class.



One exerciser is a beginner; the other is more advanced. Beginners will be heartened to see that Bennett devotes plenty of time to helping Gina, the beginner, find modified versions of the postures that allow her to complete every segment of the routine. And veterans can learn much from her work with Charles as she guides him into more challenging moves.



One of Bennett's major strengths is her ability to provide clear, detailed descriptions of proper form, from the angle of a bent knee to the direction of an extended arm.



Though there's hard work to be done in this routine, Bennett's comforting tone and understanding demeanor make it pleasurable.

Frequently Asked Questions On Yoga

Yoga has been around for an incredibly long time and over that period different practitioners have added their own refinements and styles into the basic Yoga discipline. There are so many different styles now it is nearly impossible to count, but they all stem from the same core philosophy and methodology. Unfortunately the multiple different styles often lead newcomers to the exercise discipline to become very confused as to what they are doing and what they can hope to achieve with Yoga. In this article we answer some of the common questions.



What is Yoga?



This question is the most common from newcomers. Most people have a general idea but they are not sure where Yoga fits into the world. Is it an exercise? Is it a philosophy? Is it a form of physical therapy? Is it a spiritual process? The answer is that to different people Yoga is all of these things. At it's core it is a group of exercises and poses which are very low impact and work by strengthening the body and increasing it's flexibility through static exercise. This means that each pose will 'stretch' a certain area and the body benefits from this stretch by increased blood flow and energy release. Many of the exercises release tension from areas of the body that regular activities do not cater to. Because Yoga is performed slowly and with a strong emphasis on correct breathing patterns there is also a strong mental and spiritual element to the exercise. It is seen as a way of cleansing mind, body and spirit.



Do I Need To Be Religious To Get The Most Out Of Yoga?



As mentioned above Yoga is different things to different people. There are many people in the world who perform Yoga purely for it's spiritual benefits. There are many others who perform Yoga purely for the physical benefits associated with it. What you get out of Yoga will depend largely on your mindset, your openness to new ideas and your ability to let yourself fall fully into a meditative state. For some people this is very difficult at first, but that is still not going to prevent them from getting the physical benefits associated with Yoga classes. You will find that even if you do not have any strong spiritual base you will still benefit from an increase in your self-confidence and personal contentment.



Where Can I Do Yoga?



Practically anywhere. Many people practice Yoga in their homes every day. Others will go to the local park and practice Yoga with a group of friends. To begin with it's a good idea to inquire at your local gym about Yoga classes, many of them will be holding Yoga every day. Even if they aren't they will be able to tell you where the best place to learn Yoga is. Some local councils sponsor Yoga classes in their area in recognition of the benefits to people who exercise regularly. One of the big advantages of a Yoga based exercise regime is that there is no expensive equipment to buy and then store around your house. Some poses are assisted by cushions to support the body, but in general the only thing you need is your body.



I'm Not Very Fit - Is Yoga For Me?



Yes. Very much so. One of the fantastic things about Yoga is that the exercises and poses you will learn can be adjusted to your level. Fitness isn't usually a problem because the exercises are slow and often static, but your body will become better at performing them over time as your strength and flexibility improves. Knowing your limit and ensuring that you don't 'ease up' out of habit gain the best benefit.



Hopefully you will now have a good understanding of what yoga is and why you should be doing it. Remember that Yoga is something that once learned can be practiced anywhere you like and as often as you like. Indeed, this is one of the key components of Yoga's popularity.

Want some Free Yoga Exercises?

Like everyone, you too would be interested in doing this set of free yoga exercises meant for just you!

These free yoga exercises will instruct you on how to practice yoga exercises; you just need to have a discipline and confidence to yourself in performing the exercises.



Yoga as a system of physical exercise it is designed to improve your body strength, increase the vital flow of energy and gives a peace of mind. This free exercise is performed by different poses and needs to be practiced correctly.



The daily routine starts with having the a fixed procedure of practice everyday in three points; first, Japa meaning chanting some mantra over and over to maintain the same consciousness; second, study by reading some yoga scripts; and third, meditation which should be performed at a fixed time in a fixed place everyday.



The beginning pose of these free yoga exercises should be the Corpse pose, and be repeated between other asanas (yoga poses) and as a final relaxation. The easy pose which is the standard pose is also a good position for meditation while allowing your mind to gain strength and relax.



Start these yoga exercises with the warm up exercises to relax and prepare your muscles for the next exercises. After warm up you can perform the shoulder lifts the natural following exercise and the eye exercise, which can improve your eyesight and prevent tiredness. For the next exercises you can practice sun salutation which will stretch all your body muscles, this to prepare for the much more difficult exercises. Try also leg raise, which will tone your leg muscles, giving you more endurance and improved flexibility; head stand pose is also good for resting some of your organs such as heart.



Now prepare your mind and body for much more difficult yoga exercise.



Start with the bridge and plough poses; this will increase your back flexibility. It might look difficult to perform but this poses can easily reached by performing it gently. At first this exercise might not be perfect because it takes time to develop and execute them correctly. After that try forward bend pose to stimulate the nervous system and then fish pose, it tones the chest muscles and lungs.



Women who suffer from menstrual problems can try the cobra pose, it stimulates the pelvic and lower abdomen area, improving the circulation and massaging the internal organs.



The locust pose on the other hand can help strengthen the lower back. Locust pose is also known to help prevent constipation.



The bow is another pose that will help your back area remain strong and flexible at the same time and abdominal fat my also be reduced if proper diet is applied. Furthering this yoga exercise you can try the half spinal twist pose for your spines.



You can improve your joints and arm strength by the crow pose; this will give you more breathing capabilities. Then followed by hands to feet pose and the triangle, the pose requires your body’s strength and flexibility. For the final perform the corpse pose to regain any energy that has been lost during these free yoga exercise and also to rest your body.



Try these free yoga exercises and see which ones work the best for you! Use the ancient wisdom of yoga to keep you in a healthy and comfortable lifestyle.

Free online yoga – Is it safe?

Yoga nowadays is very in demand especially the newest free online free yoga. Yoga practice and exercise can be learned in school.



There are a lot of yoga schools all over the world. Before, yoga was only applied and practice in India but now, looks like it has evolved. Almost all the people in the world know the word yoga although there are some who don’t have a clear picture of it. Yoga for the many people is an exercise and a means to concentrate with the mind and soul.



It is a great advantage that free online yoga was offered to the people. They say that the web is the easiest way to gain, search and acquire knowledge. Almost everything is learned from the web and it is no wonder why the people get hooked on it.



Free online yoga chooses no one in particular. Everyone is a candidate in learning yoga. All you need to do is to have your own computer and get hooked on to it.



If you want to learn from the basics, the net has the resources on how to learn it the easy way. As long as you know how to understand and read, you are capable of learning yoga.



It is an amazing breakthrough that yoga is taught in the web. Free online yoga saves you from going to a yoga class. It saves your time, money and effort. Plus, you can freely do it at home without any one looking at you if that is what you prefer.



If you want to have the free online yoga, there are some certain requirements that you need.





Now you will wonder if free online yoga is really advantageous. If it is, then why are all the people going to schools and bringing their mats on their backpack if they can acquire it at home.



Of course not everybody has their own personal computer. If you have a computer, it’s as easy as connecting to the web and browsing the net.



There are a lot of web sites that offered free online yoga. You can search from a variety of sites and be sure not to leave off any.



Some sites that offer free online yoga will only ask you to register. You will just have to fill up some important information like your state address, name, age and gender. These information is important in giving you the information you need. The age is something they need to consider because not all practices are suitable for all ages. For example for the older ones, they cannot perform a lot of stretching and bending. This is important why you should fill up correct information.



In choosing the best site to have your online free yoga, you should make sure that the things they teach you are all correct because some yoga practices can lead to disaster and disorders.



There are some sites that do not really teach the right and recommended yoga. They just want to be part of the trend that is why they imitate the original sites. Practicing the wrong yoga poses and positions entail a lot of risk in your health. So this thing must be handled properly.



Although free online yoga is displayed on the net, it does not mean that you have to trust it easily.

For Some People, Learning Yoga on CD-ROM is a Stretch

As if to lend weight to my contention that your computer can, in theory, teach you anything, along comes a pair of CD-ROMs called Wellness Yoga and Shiatsu Relaxation.



Lithe young women demonstrate these ancient Eastern techniques while mellow-voiced narrators speak over somnambulant music, the better to relax you and make you all well.



Most of us are familiar at least with the concepts of yoga, its slow stretching exercises and its often almost unattainable physical positions. Wellness Yoga is a nicely designed program that packages 74 asanas, or positions, into several packages such as the Quick and Easy Course, the Beauty Course and the Health Course.



The program consists largely of what it calls procedure screens, in which each position is demonstrated in one window while described textually in another. A narrator reads that same text aloud. In addition to the usual tape-recorder buttons to pause, stop and restart the action, there is a graph that displays the approximate duration of each segment of the routine.



The practical difficulties of using this CD-ROM are fairly obvious. The manual, dragged kicking and screaming into English from its Japanese roots, advises the user to First practice forming the pose while watching the screen and try memorizing the whole procedure.'' This, unless you have a 24-inch monitor or keep your monitor on the floor, is likely to be difficult. Clearly the actual learning of the poses could be more readily done with a videotape.



On the other hand, you can hunt around in the CD-ROM, choose from the positions you want to learn, and collect them into personal groups. And maybe you've got a really big monitor, and a cordless, long-distance mouse.



This is a nice program, well-made and instructive. My only complaint is that it does not emphasize clearly enough that unless you are as slender as the model executing the poses, you are not going to be able to do many of them -- the Crow, the Heron and the Frog, for instance -- correctly. On the other hand, we can all do the Corpse.



Shiatsu Relaxation, which teaches a massage technique clearly related to acupuncture, is another kettle of fish.



The theory is that rubbing, kneading or poking specific points on the body, called acupressure points, will make other parts of the body feel better. I am not prepared to argue that premise, but the entire procedure seems shiatsu yourself is not clear, either; the program initially suggests you find some of your own more accessible pressure points, but they are not all available to your own hands and all the demonstrations show one person ministering to another.

Exercises

Yoga exercises strengthen your body and make it more flexible. Yoga also calms your mind and gives you energy. In active sports or strenuous exercises, you use up energy. In yoga classes, students report that they feel tranquil after a class, yet have more energy. Slow and steady motion is the key to going into or coming out of the postures. You hold a yoga pose for several seconds or even minutes and give attention to full, quiet breath. Your yoga instructor will always encourage you to relax as the exercises are being done.



You gently place your body into yoga postures. Done correctly, there's very little chance of injury or muscle stress. A particular asana is not repeated dozens of times, nor are you ever encouraged to push yourself too much.



A yoga session is designed for balance. You stretch to the right and then to the left. You bend back and then forward. You learn to recognize when one side is stronger or more flexible than the other. Thus harmony and balance are achieved with yoga practice.



People of all ages can practice yoga exercises. They are easily modified to meet your needs and physical condition. Don't be put off by the difficult looking postures you may see in a yoga book. A skilled teacher can adapt most asanas by using chairs, cushions, even a wall or other props. A yoga practice can be tailor-made just for you. If something is really impossible for you to do, just forget it. Never compete with yourself or others. Yoga is a stress-free but powerful way to exercise.



Yoga is good for increasing your flexibility and relieving stress, but it doesn't take the place of aerobic exercise. You should still do regular, aerobic exercise, which increases your cardiovascular fitness, helps you lose weight, and, for people with non-insulin-dependent (type II) diabetes at least, improves blood glucose control.

Equipment

Yoga is a challenging discipline for the beginning to the advanced person. The asanas, or postures are slow and steady and are not meant to be painful, but this does not mean that they are not challenging. Never extend yourself too much to cause discomfort. With practice, you should see yourself relaxing into the stretches with ease.



Nevertheless, for beginners there are a few tips when practicing yoga. Release all thoughts, good or bad before you begin. Turn off your phone and don’t answer the door, you need peace and quiet. Make sure you take a warm, relaxing shower and that you wear comfortable clothes that will allow you to stretch easily. You can use aromatherapy that will relax and help to clear you thoughts. You will want to purchase a yoga mat so you can rest on the pad and not slip and slide on the floor. Make sure your shoes and socks are off and that your hair is either comfortable pulled back or no, whatever feels better. Turn the lights low (or you can do it in the sunlight), whatever suits you. You may want to turn some relaxing music of nature, perhaps the beach. Belts or ropes are used to grab your legs and pull them into a better stretch, which should feel delicious. Blocks are used to prop yourself up and sit better or for standing postures.



Without the prop support, you may not be able to attain some postures. Just remember that although the postures are important, performing them absolutely perfectly is not the goal. Yoga is not just an exercise; it includes the mind and intelligence and the reflection in action. These tools make it easier for you as a beginner in yoga, but you will find that eventually you will not need them. Some people prefer taking a yoga class so they are guided properly. There is nothing wrong with this, but keep in mind that only you can take your mind and spirit as far as it was meant to go, alone.

Dynamic Yoga – Exercise 3 & 4

POSE OF THE MOON (Shashankasa)

Sit on your knees with palms on thighs. Close eyes and relax, but keep spine and head straight.



Inhale deeply and lift arms above head, keeping them straight and shoulder-width apart. As you breathe out, bend forward from the hips, keeping arms and head in a straight line. Hands and forehead should eventually rest on the floor in front of your knees. Bend your elbows, so that arms are fully relaxed and hold for five seconds.



Then breathe in and slowly raise arms and body back to the upright position.



Exhale and return your palms to the top of your thighs. Repeat 3-5 times.



MOUNTAIN POSE (Parvatasana)

Strengthens nerves and muscles in the arms and legs, and stimulates the circulation in the upper spine.



Kneel on raised heels and stretch your arms forward so your forehead is on the floor. Breathe deeply and relax for a few seconds. Raise yourself on to your hands and knees, keeping your toes tucked under and your back flat.



Inhale and push up onto your toes. Raise your buttocks and lower your head between your arms. Your back and legs should form two sides of a triangle.



Exhale, rest your feet on the floor and try to touch the floor with the top of your head. Hold the position for 10 seconds.

Dynamic Yoga – Exercise 1 & 2

SWAYING PALM TREE POSE (Tiryaka Tadasana)

Streamlines the waist and develops balance. Stand with feet 8 inch apart and fix eyes on a point directly in front of you. Interlock fingers and turn palms outward. Inhale deeply as you raise arms over your head. As you breathe out, bend from your waist to your left side, taking care not to reach forwards or backwards. Hold for a few seconds, then inhale deeply and slowly return to the upright position.



Repeat 5 times to each side.



CAT-STRETCH POSE (Marjari-asana)

Kneel and lean forward to place hands on floor below your shoulders, fingers facing forward, hands in line with knees. Arms and thighs should be at right angles to the floor; knees may be slightly separated.



Inhale deeply, raise head and drop spine so your back is concave. Fill your lungs and hold for three seconds. As you exhale, lower your head and stretch your spine upwards. At the end of the breath, pull in your buttocks, contract stomach muscles and place head between arms.

Different Yoga Poses and Asanas

Classical yoga has developed over time to include many different styles for a range of situations, needs and preferences. However the majority of Yoga styles still fall neatly into either the therapeutic or the meditative category. Both categories have many hundreds of different Asanas,(poses or positions) and all of these are designed to benefit both the body and the mind.



Yoga takes the five 'prayer' positions and uses a corresponding yoga position to activate the seven chakras in the body. A Chakra is a type of energy field or is sometimes thought as a key position in the flow of energy throughout our body. Each different type of Yoga and each different Yoga position will have a different chakra as it's core emphasis. All of these positions, which we tend to think of nowadays in Western Yoga as exercises, were in fact originally the preparation for the Yogi to enter a state of meditation.



The actual positions or poses of Yoga are known as Asanas and they may seem complicated or difficult to a new Yoga student. It's important not to forget that all of the basic positions of Yoga are designed to improve the bodies strength and flexibility, and as these characteristics are improved it also makes the positions more comfortable and easier to settle into. The deep stretching that is the basis of most Yoga positions is beneficial for trauma disorders, tendonitis, carpal tunnel syndrome and tennis elbow amongst others.



Before you begin you may find it beneficial to attain a basic knowledge of the philosophy and theory behind Yoga, however this is not a requirement or essential to your success. It does assist with being comfortable settling into and performing the poses associated with Yoga, and it should be remembered that if you cannot do this then you will probably not benefit from Yoga.



There is a common misconception about Yoga that it is only for the tremendously flexible who can contort themselves into weird and wonderful positions. Chanting is often also associated with a Yoga class in people's preconceptions. Neither of these ideas is true. The Yoga positions are generally quite easy to get into but they do have several different depths in many cases. This means that a completely beginner can move into a position and still benefit from it at a great level after many years of Yoga. There are some advanced positions that a beginner should probably not bother themselves with. Just as you are not going to compete with top marathon runners on your first day jogging, but can still get benefits, you are also not going to be able to ease into some of the positions that an instructor is capable of. Likewise if you are pregnant or perhaps have an injury such as a bad back you should inform your Yoga instructor before you begin. There are some positions that can actually be detrimental to certain conditions. Twist exercises with a recurring back injury is one of these.



Yoga is something that is most beneficial in a comfortable environment, as the muscles will stretch better when they are still warm. It's important to learn the discipline to enter and leave each new pose or position slowly. Not only does this help avoiding injury but also the movement from one pose to another is often part of the program. Don't hold the poses and positions longer than is natural for you either. As you become more used to practicing the Yoga positions each day the benefits will allow you to hold a position with more ease for longer periods of time.



When practised correctly the benefits of Yoga are many. Lubrications of the joints, ligaments and the tendons will result directly from performing the exercises best suited to you. Posture will increase dramatically and you will also experience a sense of wellbeing. There is also a deeper spiritual level to Yoga (it actually has it's own philosophy and code of ethics) that you will move closer towards and enhance each time you stretch and go through the breathing exercises.

Diabetes

Diabetes in various forms affects up to 5percent of the world population with 12 million diabetics in Western Europe alone. Of the different ways in which diabetes presents, noninsulin-dependent diabetes mellitus (NIDDM) is probably the most commonly encountered genetic disease. NIDDM or Type II diabetes is multifactorial, depending also on environmental factors including obesity, sedentary lifestyles and nutritional imbalances.



Yoga has shown some beneficial results in curing diabetes. The yoga exercises that are prescribed for curing diabetes is different from hatha yoga exercise because it involves positions tailored to treat certain conditions, as well as meditation, relaxation and stretching exercises.



One of the studies conducted to cure diabetes was the one set up by the Yoga Biomedical Trust, founded in 1982 by biochemist Dr Robin Monro, and an Indian yoga research foundation which discovered that practicing yoga for 30 minutes a day for one month helped reduce blood glucose levels in some diabetics.



The yoga patients took part in one or two 90-minute sessions a week and were asked to practice at home. The classes included the specific yoga exercises of the spinal twist, the bow and abdominal breathing.



At the end of the 12 weeks blood sugar levels fell significantly in all patients in the group and were slightly raised in a control group which had not joined in the yoga sessions. Three yoga students managed to reduce their medication, including one man who had not changed his drug regime for 20 years.



It has been known for a long time that exercise is helpful for diabetics. Yoga therapy may help reduce stress levels which could play a part in maturity onset diabetes. But one drawback is that some patients would find it hard to keep up the regular sessions needed to sustain the benefit. All the patients said they would like to see these classes set up on a permanent basis but we don't have the money.



It is not necessarily the exercise component of the yoga therapy package which is most important, because there is not enough physical exercise to account for the changes, but stress reduction has a lot to do with it. Stress hormones increase sugar levels in the blood. People also benefit from the stabilization of their moods which yoga brings, an increased feeling of well-being and a feeling of being more in control, which may help with their diet control.

Cure through Yoga

Yoga in a popular position Yoga, one of the world's oldest forms of exercise, is experiencing a rebirth in our stressful modern world. You wouldn't think that a 3000-year-old exercise could increase its popularity. But yoga is now being prescribed even by some medical practitioners for a range of health ailments and illnesses, as a stress reliever and to complement other fitness programs.



Talk to anyone who practises yoga and they will quickly extoll an endless list of benefits. It seems beginners quickly become converts. They believe it is the key to good health and happiness in today's world _ a common goal for most people. But probably the greatest advertisement for yoga is the fact that it seems to have graduated from the weird and alternative ranks into a position of fairly wide community acceptance.



Housewives, businessmen, sportspeople, teenagers and the aged are all practising a variety of yoga positions, meditation and associated breathing exercises. For many, yoga becomes a way of life _ often giving a more spiritual side to people's lives, although not necessarily linked to religion. One school of belief maintains that chronic and accumulated stress is the reason for many of our modern illnesses.



Proponents of yoga argue that it has a multiplicity of techniques to counter that cause and, unlike drug therapy, attack the cause, not just the symptoms. It offers, they say, a holistic approach to health and fitness. Many professional athletes, looking for the edge have turned to yoga as a supplementary form of training. They have found that yoga aids their state of mental and physical relaxation between training sessions, and their crucial build-up to big meets, where a competition is usually won or lost in the mind.



Perhaps one of yoga's major attractions is that it combines physical and mental exercise. It is excellent for posture and flexibility, both key physical elements for most sports-people, and in some respects, there are strength benefits to be gained. Yoga teachers say that the approach of yoga therapy is one of the most effective ways of achieving the mental edge that athletes seek.



Marian Fenlon, one of Brisbane's leading yoga teachers of the past 20 years, is the author of two books on the subject and has had thousands of yoga pupils. Many of them have, in turn, become teachers. Believe it or not, she has even taught yoga to footballers. Many years ago, she took Brisbane Souths rugby league team for an eight-week course and, amazingly, it was well-received. She says there are eight components to yoga therapy - attitudes, disciplines, posture and flexibility, breathing, sensory awareness, concentration, contemplation and meditation. Yoga can play a substantial supporting role to modern medicine, and complement other fitness and exercise programs. While there is no great component of aerobic fitness in yoga therapy, it complements aerobic exercise because of breathing techniques that can be learned. So there are advantages for even the most demanding of aerobic sports - swimming, cycling and running. There are numerous documented cases of yoga relieving or curing serious illnesses - such as Parkinson's disease, multiple sclerosis, heart disease, and respiratory illnesses like asthma and emphysema.

Cure for Modern Day Stresses

Yoga is a 3,000-year-old, Hindu discipline of mind and body that became known in Western society with the hippie generation of the Sixties and early Seventies. Its image as a mystic practice is disappearing as fast as the stressful aspects of the Eighties are appearing.



As an effective method of stress management, yoga is spreading into the business world, the helping professions, nursing and old age homes, and is used in the treatment of alcoholics, hyperactive children and youngsters with learning disabilities. Yoga centers are getting stiff competition from adult education classes of community colleges, boards of education and parks and recreation departments.



The meaning of yoga is union of the body, mind and spirit with truth. There are many kinds of yoga to study, and there can be endless years of practice for the willing student.



Hatha Yoga is among the most popular forms in the west. It emphasizes the practice of postures, which stretch and strengthen the body, help develop a sense of balance and flexibility, as well as body awareness and mental concentration. All forms of yoga incorporate the practice of proper breathing techniques for relaxation, to rest the mind from its constant chatter, to experience an internal calm, and to energize and purify the body.



As stress levels in society reach new heights, Raja Yoga, the yoga of meditation, is growing in popularity in Western society, while others, such as Krya Yoga, the yoga of cleansing, and Mantra Yoga, the yoga of chanting, not surprisingly, have little appeal for newcomers.



Stretching and toning, though beneficial, aren't the primary reasons people turn to yoga. Newcomers are hoping that yoga will provide them with a means for handling stress and diffusing tension. The difference between exercise and yoga is that yoga has a meditative quality.



A lot of people are exercising for the psychological benefits and trying many of the Eastern activities, like yoga and tai chi. Yoga seems to have a calming effect on people.



And the techniques work on children as well as adults. When your children are quarreling, ask them to stop what they're doing, raise their arms over their heads, lean forward and breathe deeply to help diffuse their anger. It definitely helps them to cool it.

Cure for Asthma

Yoga breathing exercises could help sufferers of mild asthma and may help reduce their use of low-dose drug inhalers in wheezing attacks.



Researchers from the Respiratory Medicine Unit, City University, Nottingham, call for more studies of ways of improving breathing control which they say have been largely ignored by Western medicine.



While yoga practitioners have long believed in the benefits of pranayama breathing exercises for asthmatics, this has been hard to study formally. But, using a Pink City lung - a device that imposes slow breathing on the user and can mimic pranayama breathing exercises - it was possible to measure the effects of controlled breathing in a hospital trial.



Two simulated pranayama exercises were tested: slow deep breathing and breathing out for twice as long as breathing in.



In asthma, the airways become restricted making breathing difficult. It is increasing in the UK, with more than three million children and adults affected, and are responsible for 2,000 deaths annually.



The doctors used standard clinical tests to measure the volume of air patients were able to blow out in a second and to test the irritability of their airways. After yoga, their airways were two times less irritable,



Though asthma patients should not stop their medication, they should experiment with breathing exercises.

Need power? Try Core Power Yoga

Core power yoga is an energetic yoga exercise that physically and mentally challenges to help connect to inner power without stopping and accompanied by a heated, climate controlled Vinyasa. It heals, detoxifies and stimulates the body and mind through balance and intention.



Power yoga has created a dynamic, challenging program that combines strength, sweat and spirituality. It recognizes power in different levels; first is the physical power which develops the body’s strength and improve health; second is the mental power or the will to concentrate on the practice; and last the spiritual power which is the power behind the physical and mental power.



Core power yoga is the Western version of the Indian Ashtanga Yoga. The term was was given by Beryl Bender Birch, an Ashtanga Yoga teacher. It has been brought to the west by followers of Sri K. Pattabhi Jois, a renowned Sanskrit scholar who inspired Western Yogis with his Ashtanga Yoga Style and philosophies.



There are three programs in power yoga. “Core Power” is designed to strengthen abdominals and back and includes both abs-focused Vinyasa power yoga poses and variations of muscle-toning moves. “Unlocking Athletic Power” will develop flexible strength with an emphasis on abs, back, hips and pelvis. “Soul of Strength” on the other hand is a fast-moving power yoga program with a distinct “mid-body” emphasis and some very challenging moves.



Yoga sessions are done in a heated room and composed of different cardiovascular exercises intended to develop strength and flexibility, increase stamina, improves the ability to focus, release tensions and remove toxins through sweating.



Core power yoga practice also requires the execution of yoga poses. Poses are done in a fast pace, some poses are even held longer than the required five breaths. This practice can increase physical endurance and ability to focus on any task for a long time without breaking the concentration.



What is the difference between core power yoga and other exercises?



Core power yoga is a vinyasa style that has a unique program offering and focuses on core strength, balance and flow to build a solid practice based on strength and spirit. It offers diverse classes like Hot Yoga, Yoga Sculpt, Bootcamps, Teacher Trainings and Mat Pilates. Moreover, it provides better instructors that are personally involved in students’ progress, strong and forceful leaders who pays more attention to the students needs. Also the teachers of this exercise work with the students to personalize their programs and creating a sense of belonging and community. And lastly, it provides quality facilities equipped with a unique top tier amenities and a balance aura.



This exercise also offers great health benefits; this lengthens and stretches the muscles and at the same time it builds stamina, strength and lean muscle and mass. It also increases body heat that kills some bacteria and creates a finely tuned state of consciousness of the workings of the body. The focus of core power yoga is on the coordination of the breath movement, connecting the body, mind and spirit to the warmest level.



Core power yoga is best to those who want to improve their performance in their chosen sports like cycling, football, swimming, skiing, surfing, running/athlete, martial arts and other team sports. Some training grounds in sports practice this exercise in transition for aerobics.



Core power yoga can reshape your body and mind!

Common Mistakes and Misunderstandings About Yoga?

Yoga is a very popular form of exercising and spiritual balancing, but it is also very often understood by a lot of people. This is almost inevitable when you consider the incredible popularity of Yoga as a discipline and the many different strands that Yoga has. Quite often people have experience with one type of Yoga but not another, and as such they will base their overall impression of Yoga on what they have seen. It is like people basing their impression on Germans on the most famous German they know - Adolf Hitler, or more recently the portrayal of George Bush internationally as the only example of an American anyone knows. The truth is that Yoga can be very different depending on who you learn it from and how they perceive Yoga. This article looks at some of the common misconceptions.



Misconception Number One: Yoga is a form of exercise.



Well yes it is, but so is walking. I can walk from my couch to my table and I can hardly claim to have done my exercise for the day. The truth is that exercise is just the beginning of what yoga is. It's closer to a combination of exercise, physiotherapy, psychology and spirituality all rolled into one. As you come to master Yoga you will need to become more and more mentally strong, and most importantly disciplined. If you can discipline yourself to do regular Yoga sessions, and maintain your discipline to do each pose for the prescribed time, and do it properly, then you will naturally become a very disciplined and organised person. For some people this transcends to a spiritual level because they are so efficient and clearing their thoughts while meditating.



Misconception Number Two: Yoga is for Hippies.



As previously mentioned Yoga can be a very spiritual experience if you become good enough at clearing your thoughts and concentrating whilst performing the exercises. But you certainly do not have to begin with any spiritual belief. Yoga believes in aligning the body and the mind and the spirit through achieving inner balance. What that means to you is probably going to depend entirely on what your beliefs already are. For some people it will be a spiritually freeing experience, for others it will be an effective way of distressing and achieving a level of calmness of thought. Still others will claim that these things are one and the same.



Misconception Number Three: Yoga is a fad.



Recently there have been some very hyped up Yoga courses making big claims about what Yoga can achieve. These are easy to associate with other 'fad' exercise crazes. However Yoga is not something new and is based in documents that are hundreds of years old which describe exercises and poses that were probably being performed for generations before that. An individual style of Yoga may come and go, but as long as people are still stretching before a game of football then Yoga will still be being used.



Misconception Number Four: Yoga is too slow to help me lose weight/gain tone etc.



This one is way off the mark, but we have been somewhat trained by the weight loss industry that weight loss, and toning our body is all about hours in the gym and fast high impact exercise. That's simply not true. Yoga can help with weight loss and in particularly toning for a number of reasons. Firstly the exercises, while low impact and performed either statically or slowly - are still exercises. While you use them you are using your muscles, and in many cases you are using muscles and muscle groups that regular exercise programs ignore. The second way that Yoga can be of benefit in a weight loss program is that it will increase your mental strength and allow you to be more disciplined with your food consumption. When it comes down to it excess weight is a result of excess eating and not enough physical exercise to burn off those calories. Have you ever noticed how some people can eat donut after donut and not put on any weight at all? It seems unfair, but it's a natural result of the state of their body. Usually these people will be quite 'sinewy' and this muscle allows them the metabolise food faster. That's the third benefit of Yoga in weight loss, as your muscles develop your body will actually become more efficient at consuming foods and processing them into nutrients and waste.



Hopefully we have now gone some way to explaining away the various myths associated with Yoga. It is such a broad topic that it is very much a case of Yoga being what you make of it.

The Principle behind Christian Yoga

Christian yoga is a spiritual practice of Christians most common in Eastern and Western Countries. It is a discipline that one practices to be much closer to God. Taking the path of Christian yoga can lead to healing of the mind and body. But perhaps even more important than that, it can lead to the discovery of what at the moment is only a potential within you.



Many of classes in the U.S teach the practice of yoga, the physical discipline that focuses on postures or asana, and employ no religious teaching at all. Other yoga teachers have training in yoga schools.



Practitioners say that Christian yoga fills a need for believers who want the health benefits of yoga but are put off by the practice's ancient Hindu roots. With this, it brings together the wonderful physical benefits of yoga within their spiritual beliefs.



The doctrines and practices of yoga date from the period of the Upanishads. The word yoga originated from Hindus, it is a religious practice of Hinduism that through the practice of certain disciplines one may achieve liberation from the limitations of flesh, the delusions of sense, and the pitfalls of thought and thus attain union with the object of knowledge.



Though developed in the ancient Hindu tradition, the movements of Christian yoga are so universal that they can adapt to or be adopted by any culture or spiritual path.



The yoga has been known for many years, and was practiced by some of the Early Christian during the persecution. The spirit and love that touched the Early Christian has been inherent from the men and women today. Christian yoga is about unfolding some of these wonderful possibilities each hold latent. It is about possibilities so amazing that many early Christians were willing to die in support of keeping a doorway open for other people to claim them. Go into it and are transformed by following the Christian pathway, the Christian yoga.



In the Eastern belief, Christian yoga is not an Eastern postures or breathing techniques, rather the aim is to open to an influence that can transform and heal. Eastern yoga attempts to drop the ego, the Christian path aims at transforming the personality. Christian yoga is described absolutely in the New Testament in the story of Jesus’ life as an allegory. It is a step-by-step way of transformation and the finding of a new life. As Jesus promised, this ‘heaven’, this new awareness of your life, is not far away. It is already yours if you know how to find it.



In Western, Christian yoga from its very beginning women played an important role in its practice and teachings. It is about universal processes of life, of mind and heart.



Christian yoga has garnered criticism, despite of its prevalence.



Many Christians says that Christian yoga is incompatible with Christianity, and emphasizing that it is not a religion in itself. Other says that there is no such as Christian yoga because it blends two different belief structure. Catholic priests in Mexico City instructed their parishioners not to attend Yoga classes because this practice would lead to other god’s and Eastern religion beliefs.



Though critics have charged that yoga's ancient Hindu origins are incompatible with Christian faith, practitioners say the exercise is an ideal vehicle for spiritual reflection.

The Seven Chakras

Chakra is a Sanskrit word meaning spinning wheel. These are a system of seven energy centers located along the spine. Each chakra corresponds to an area of the body, a set of behavioral characteristics and stages of spiritual growth. Practicing yoga and focusing your energies during different postures can help you to align your chakras and get all the wheels spinning in the same direction and speed. Understanding how to fine tune and control your chakras through yoga and meditation can help bring balance and peace to your mind, body and spirit.



There are seven chakras, each associated with a different part of the body along the spine from the perineum to the crown of your head. Each chakra is associated with a particular body location, a color, a central emotional/behavioral issue, as well as many other personal aspects including identity, goals, rights, etc.



The seven chakras are: Muladhara- base of the spine; Svadhisthana- abdomen, genitals, lower back/hip; Manipura- solar plexus; Anahata- heart area; Visshudha- throat; Ajna- brow; Sahasrara- top of head, cerebral cortex.



Through the movements and postures of yoga, you can learn to focus your concentration and energy to and from the various chakras in your body. This can allow you to compensate for areas that may be out of synch with the rest of your body or not active at all. By balancing the energy among all seven of the chakras, balance can be achieved. This spiritual energy is known as Kundalini energy. In its dormant state, it can be visualized as a coiled up snake resting at the base of your spine, the Muladhara chakra. Since the chakras act as valves or pumps regulating the flow of energy through your system, controlled and purposeful movements such as yoga can be extremely beneficial in realigning your chakras in a way that can cause great benefits to you in your physical and emotional wellbeing.

Can Yoga Provide A Solution To Soaring Crime Rates?

Crime and Yoga are not often two words that are used together in the same sentence, and that is part of the reason that they are combined in this article. When you think of a stereotypical criminal, someone who does Yoga just doesn't spring to mind. We think of criminals as being angry, or at least very active, while Yogi are seen as calm and sedentary. Really the two are so far apart that it's hard to consider that someone who regularly undertakes Yoga classes could ever become a criminal. Perhaps Yoga should become compulsory to fight the crime rate? Here's why:



Yoga classes begin with a simple standing exercise - the exercise is this: Breathe. You can spend a significant part of a Yoga class concentrating on the simple action of taking a deep breath, breathing it in and feeling it's life giving force extend to all the far reaches of the body, and then exhaling it just as deeply and completely. This simple act of concentrating of breathing has an unparalleled ability to focus our mental concentration. It allows us to clear away unwanted or disturbing thoughts and restore ourselves to a central balance.



The calming and focussing benefits of a Yoga breathing exercise can, quickly and easily clear away the types of distractions and temptations that can lead to a criminal act, at least an impulsive one. Imagine the potential of that on habitual criminals - the ability to take a moment before committing a crime, focus their thoughts and realize that it is not the best course of action and should be avoided.



Most domestic violence is a direct result of too much stress and strain in a relationship. Statistics show that the arguments that lead to an incident of domestic violence are almost always of the 'little things'. The final straw being a little thing rather than a big important issue. Let's insert the ability to calm ourselves, sharpen our mind and rationalize into that situation. Domestic Violence is a result of people 'snapping'. Uncluttering the mind and calming oneself would mean that people never got to that point.



Other forms of violent crime are similar to domestic violence - they occur when tension rises up over time until one person snaps and throws a punch or pulls a knife. With the right self-calming tools at their disposal these criminals would be far less likely to offend.



Of course, all that assumes that the criminal does not want to commit a crime and only does so due to a failure to see an alternative when a certain set of circumstances present themselves. They are hungry and can take a loaf of bread so they do, or they feel threatened, unappreciated or disrespected and see striking out as the only options. Yoga would not benefit the kind of calculating mind that makes a career of criminal activities because each crime is carefully pre-meditated.



Or would it?



Most people know of the physical side and have at least heard of the mental and spiritual benefits of yoga, but few know that the exercises that form the basis of Yoga are only the Western Worlds interpretation of Yoga. Traditionally Indian Yoga includes an entire philosophy on how to treat each other and live our lives. If criminals also followed this component of Yoga it would be possible to see crime disappear. One can only dream...

Breathing and Relaxing

You don't need to fall into the stress mode of life. You can use breath to relax, rather than stress, your mind and body. Yoga helps you to relearn that natural state that your body and mind want to be in: relaxation.



Deep breathing is both calming and energizing. The energy you feel from a few minutes of careful breathe is not nervous or hyper, but that calm, steady energy we all need. Slow, steady, and quiet breathing gives a message to your nervous system: Be calm.



Whole books have been written on yoga breathing. Here is one 5-minute Breath Break. (Read through the instructions several times before you try the practice.)



1. Sit with your spine as straight as possible. Use a chair if necessary but don't slump into it. Feet flat on the floor with knees directly over the center of your feet. Use a book or cushion under your feet if they do not rest comfortably on the floor. Hands are on the tops of your legs.



2. Close your eyes gently and let them rest behind closed lids.



3. Think about your ribs, at the front, back, and at the sides of your body. Your lungs are behind those ribs.



4. Feel your lungs filling up, your ribs expanding out and up. Feel your lungs emptying, your ribs coming back down and in. Don't push the breath.



5. The first few times you do this, do it for 2 to 3 minutes, then do it for up to 5 to 10 minutes. At first, set aside a time at least once a day to do this. When you learn how good it makes you feel, you'll want to do it at other times as well.



Just as one stressful situation goes into your next challenge, relaxing for a few minutes every day gradually carries over into the rest of your daily life and activities.

THINGS I'VE LEARNED IN BIKRAM YOGA

There are many reasons why you should use Bikram Yoga. The advantages of Bikram Yoga can totally change your life. It’s amazing how Yoga can trigger your life and change your perspectives.



Bikram Yoga is widely known as the “hot yoga”. It was also called the Bikram Method Yoga. This aims to build your mental and physical strength. Improving your flexibility and balance is important and covered by Bikram Yoga.



Bikram yoga has roots in Hatha yoga which was designed to heal the mind and the body.



Bikram Choudhury was the founder of Bikram Yoga. He was a founder and a yoga practitioner. He developed Bikram Yoga after he met an injury in a weightlifting accident. He was so determined that he had discovered some healing benefits in practicing some exercises. A lot of people have proven the benefits of Bikram Yoga so the practice was passed on and many people continued to practice it.



Some people practice Bikram Yoga for healing purposes and physical therapy. This type of Yoga was proven helpful in bringing holistic benefits to those who believed and practiced it.



In fact, there was a patient who suffered from a knee injury. He tried to practice Bikram Yoga and just six weeks after continuous practice, his knees started to feel better. Some difficulties and pains that he suffered from were all disappearing.



In order to be successful with the healing process of Bikram Yoga, you need devotion in practicing it.



There are some people who do not believe in the benefits of Bikram Yoga. Bikram Choudhury developed Bikram Yoga with the help of some scientists. The scientists from the University of Tokyo University Hospital proved that Bikram Yoga has medical benefits. Some of its benefits include the repairing of tissues and helps in curing chronic ailments.



The findings and benefits were presented at the International Medical Conference in the year 1972. It was stated that Bikram Yoga has the ability to affect the body internally.



The poses and pressure replenishes the cells and the flushing toxins in our body. It also oxygenates blood throughout our body keeping it clean and healthy.





While Bikram was on his research at Tokyo University, he discovered that the healing process takes place when all the body systems are functioning well, conditioned and strengthened. If the body is weak, applying the practice and healing method will be difficult to obtain.



Bikram has come up with twenty-six posture exercises which are to be practiced every day. In doing so, treatment in the body can be easily obtained. Some poses are accumulated with the combination of the western and eastern disciplines in Yoga which focuses on the stretching of the muscles, tendons, organs, nerves, glands and ligaments.



The different postures have connections and each of it precedes a posture that is helpful in treating the body effectively.



Anyone who wants to do yoga can use Biktam Yoga. It chooses no age at all. This type of yoga works with a tourniquet effect which includes balancing, stretching and creating pressure which is all done at a same time to keep a good blood flow to all the parts of the body.



Thanks to Bikram Choudhury, we can now have solutions to some of our medical problems. Always remember that dedication and devotion to Bikram Yoga is the main ingredient to staying healthy.

Benefits of Yoga

Yoga through meditation works remarkably to achieve harmony and helps the mind

work in synchronization with the body. How often do we find that we are unable to

perform our activities properly and in a satisfying manner because of the confusions

and conflicts in our mind weigh down heavily upon us?



Stress is the number one suspect affecting all parts of our physical, endocrinal and

emotional system. And with the help of yoga this things can be corrected.



At the physical level, yoga and its cleansing practices have proven to be extremely

effective for various disorders.



Listed below are just some of the benefits of yoga that you can get.



Benefits of Yoga 1: Yoga is known to increase flexibility; yoga has postures that

trigger the different joints of the body. Including those joints that are not acted upon

with regular exercises routines.



Benefits of Yoga 2: Yoga also increases the lubrication of joints, ligament and

tendons. The well-researched yoga positions exercise the different tendons and

ligaments of the body.



It has also been found that the body which may have started doing yoga being a

rigid one may experience a quite remarkable flexibility in the end on those parts of

the body which have not been consciously worked upon.



Benefits of Yoga 3: yoga also massages all organs of the body. Yoga is perhaps the

only exercise that can work on through your internal organs in a thorough manner,

including those that hardly get externally stimulated during our entire lifetime.



Benefits of Yoga 4: Yoga acts in a wholesome manner on the various body parts.

This stimulation and massage of the organs in turn benefits us by keeping away

disease and providing a forewarning at the first possible instance of a likely onset of

disease or disorder.



One of the far-reaching benefits of yoga is the uncanny sense of awareness that it

develops in the practitioner of an impending health disorder or infection.



This in turn enables the person to take pre-emptive corrective action



Benefits of Yoga 5: yoga offers a complete detoxification of the body. It gently

stretches the muscles and joints as we;; as massaging the various organs, yoga

ensures the optimum blood supply to various parts of the body.



This helps in the flushing out of toxins from every nook and cranny of your body as

well as providing nourishment up to the last point. This leads to benefits such as

delayed ageing, energy and a remarkable zest for life.



Benefits of Yoga 6: yoga is also an excellent way to tone your muscles. Muscles

which have been flaccid and weak are stimulated repeatedly to shed excess fats and

flaccidity.



But these enormous physical benefits are just a “side effect” of this powerful

practice. What yoga does is harmonize the mind with the body and these results in

real quantum benefits.



It is now an open secret that the will of the mind has enabled people to achieve

extraordinary physical feats, which proves beyond doubt the mind and body

connection.



In fact yoga = meditation, because both work together in achieving the common

goal of unity of mind, body and spirit which can lead to an experience of eternal bliss

that you can only feel through yoga.



The meditative practices through yoga help in achieving an emotional balance

through detachment.



This in turn creates a remarkable calmness and a positive outlook, which also has

tremendous benefits on the physical health of the body.

Beginners’ Yoga Video Offers Good Instruction

Trying to find well-produced fitness videos that are truly suitable for beginners can be a daunting challenge.



Most tapes these days aim at intermediate exercisers, the ones who know a grapevine from a box step and a lateral raise from a biceps curl. These tapes may offer a few easier moves here and there, but the instruction clearly is geared to people who already know what to do.



The few tapes that are marketed for beginners often are unspeakably repetitive, as if flabby muscles always mean a flabby brain. And too often, they provide no way to add extra challenge or difficulty to the routine, as if beginning exercisers are going to remain beginners forever.



It's nice, then, to discover Yoga Zone: Flexibility and Tone, a beginners' tape that offers the depth of instruction and easy pace that true beginners need.



The instructor here is Alan Finger, a genial-looking middle-aged man who wears a polo shirt, rolled-up cotton pants and a chin-length bob. His physique is not the standard chiseled form of exercise videos; he looks as if he might carry a few extra pounds around the middle.



But he has a lovely voice (with a hint of a brogue) and a calm manner, two essentials for a yoga tape, where relaxation is key.



And he has a true gift for instruction, combining the nuts-and-bolts details of positioning with what it feels like to stretch and balance.



When he describes how the muscles of the feet ought to rotate through to the little toe, you'll know -- and be able to feel -- just what he's talking about.



But each move contains so many of these instructions that it can be a little overwhelming to try to master all of them at once.



If you have tried yoga before, you'll recognize some of them -- the down-on-all-fours stretch called the cat, the inverted V that forms the down dog, and the corpse, which requires little more than lying flat on one's back, completely relaxed.



In another nod to beginners, Finger also provides true modifications and tips for those who may not be as flexible as they'd like.



Finger shows how a folded blanket can be placed under the knees or for better support while performing seated postures. A folded towel also is used for several poses, although Finger doesn't announce that in advance.



The 50-minute session ends with stretching and relaxation, set to gentle New Age music that might lull you to sleep.

Basic Yoga Postures and their Variations

1. THE COBRA Do this in easy stages. Lie down, face prone, legs tightly together and stretched back, forehead on the floor. Put your hands, palm down, just under your shoulders. Inhale and raise your head, pressing your neck back, now use your hands to push your trunk up until you are bending in a beautiful arc from your lower spine to the back of your neck. You need go no further than this. However, if you are supple enough, you can now straighten your arms completely, bend the legs at the knees and drop your head back to touch your feet. Even if your head goes nowhere near your feet, drop it back as far as possible and hold the posture with deep breathing. Come out of the posture very slowly, returning to the face prone posture. Relax with your head to one side. Repeat.



2. THE BOW This is also an extreme version of the simple bow. It is surprising how many children can do it immediately. Take it, once again, in easy stages. Lie face prone on your mat. If you are very slim have a nice thick, padded mat for this one. Inhale and bend your knees up. Stretch back with your arms and catch hold of your ankles, keeping fingers and thumbs all together on the outside. Inhale and at the same time raise your head and chest, pulling at your ankles and lifting knees and thighs off the floor. Breathe normally, trying to kick up your legs higher and lifting your head up. You are now bent like a bow, balancing the weight of your body on your abdomen. You can stop right here but if you can still stretch further, then slide your hands down your legs, lift them higher, keep the knees together and pull back as much as you can. Hold for a few normal deep breaths, then relax back to the face-prone position, head to one side.



3. THE SHOOTING BOW In Sanskrit this is known as Akarna Dhanurasana and one leg is drawn up like a shooting bow. Sit with both legs stretched out in front and back straight. Reach forward with both hands and clasp your feet, catching the right foot with the left hand and the left foot with the right hand. Inhale, bend the left knee and pull the foot across the body, close to your chest, pointing the elbow up and twisting the body slightly to the right. The left hand stays firm and tight, holding the right foot. Hold posture with normal breathing, release slowly, and relax. Repeat on other side. In the beginning it is enough to hold the bent left leg with the right hand. When this is easy, stretch down and hold the left foot with the right hand. Continue to pull on the left foot, lifting it higher on each exhalation.

Basic Sitting Postures with Benefits

JANU SIRSASANA: Correct foot placement



Sit up straight with legs evenly extended in front. Bend the right leg at the knee and place the foot so that the heel is in the right groin and the front of the foot touches the left thigh. Turn the foot so that the bottom of the foot is facing upward and press the knee back to form an obtuse angle with the body. This position will be difficult at first; don't force it. Put a folded blanket under the knee and also under the hips. Gradually the knee will move farther back. Just keep the foot correctly positioned.



JANU SIRSASANA: Correct, perfect posture



Having positioned the foot and knee correctly, stretch the left leg out, keeping the leg firmly on the mat. Settle the heel firmly and stretch the toes up. (The heel should pull gently away from the ankle.) Now inhale and bend forward over the straight leg, catching the foot with both hands if possible. Beginners should bend only as far as they can without rounding the back. When this posture is done correctly and completely, the body will roll forward over the extended leg, absolutely flat from the tail bone to the head. Stay there breathing normally for as long as you can. Inhale, release the handhold, come up smoothly, straighten the bent leg and relax. Repeat on other side.



JANU SIRSASANA: Wrong posture



The heel is not positioned against its own thigh. The knee has not been pushed back as far as possible to form an obtuse angle. The back is humped and curved because the pelvis is jammed and unable to lift properly. Instead of a smooth, complete stretching of the spine, the lumbar is over-stretched and the rest of the spine constricted. The left leg is not flat on the floor.



TRIANG MUKHAIPADA PASCHIMOTTANASANA: Sitting, forward-bending pose over one leg



This posture generally follows the previous one. Sit with your legs stretched in front. Bend the right leg so that the right foot is near the right hip. The toes should point back. The right calf presses against the right thigh. The body will tilt in this position so put a small folded towel under the left buttock to keep the hips level and the forward stretch even and extended. Hold the left foot with both hands, inhale and bend forward, keeping both knees together as you stretch forward over the straight leg. Many students will find it difficult in this position to even take hold of the foot of the outstretched leg. Do not despair. Just hold the knee, shin or ankle, and sit, breathing deeply, in whichever position represents your best extension. If the back is tight and the spine inflexible, this will take time. Release the hold and straighten the bent leg. Repeat on the other side.

Astanga Vinyasa Yoga

Astanga, or sometimes spelled ashtanga Yoga is actually taught today by a man named Sri K. Pattabhi Jois, in Mysore, India. He has brought astanga yoga to the west about 25 years ago and still teaches today at 91 years of age. Astanga yoga began with the rediscovery of the ancient manuscript Yoga Korunta. It describes a unique system of Hatha yoga as practiced and created by the ancient sage Vamana Rishi. It is believed to be the original asana practiced intended by Patanjali.



The Yoga Korunta emphasizes vinyasa, or breath-synchronized movement, where one practices a posture with specific breathing patterns associated with it. This breathing technique is called ujayyi pranayama, or the victorious breath, and it is a process that produces intense internal heat and a profuse sweat that purifies and detoxifies the muscles and organs. This also releases beneficial hormones and nutrients, and is usually massaged back into the body. The breath ensures efficient circulation of blood. The result is improved circulation, a light and strong body and a calm mind.



There is a proper sequence to follow when practicing Astanga yoga. One must graduate from one sequence of postures to move onto the next. The Primary Series (Yoga Chikitsa) detoxifies and aligns the body, purifying it so that toxins do not block. The Intermediate Series (Nadi Shodhana) purifies the nervous system by opening and clearing the energy channels, allowing energy to pass through easily. The Advanced Series A, B, C, and D (Sthira Bhaga) integrate the grace and stamina of the practice, which calls for intense flexibility.



It is best to find a trained and knowledgeable teacher to assist you through this discipline. It is an intense practice that is rigorous, six days a week. You are guaranteed to find inner peace and fulfillment with each breath you take.

Ashtanga Yoga – Is it right for you?

Ashtanga Yoga is the type of yoga which was developed and founded by K. Pattabhi Jois. This type of yoga is known as the Eight Limb Yoga which has revolved in Pattanjali's enormous idea. It presented that the path of purification is made up of the eight spiritual practices.



The first four limbs that represent Ashtanga Yoga are – yama, niyama, Asana and the Pranayama. These are considered cleansing practices which are externally correctable. The other set of limbs which are the – pratyahara, dhyana, dharana are the internal practies.



These limbs can only be corrected by the proper application of the Ashtanga Yoga method. This type of yoga method is quite dangerous to the mind.



K. Pattabhi Jois said that practicing these Eight Limbs and also its sub-limbs of the external practices which include the niyama and yama is not possible. In doing so, the body should be strong so that it can perform the practices well enough. If the body is weak, and the sense organs are not functioning well, practicing will never be useful at all.



This is a philosophy that K. Pattabhi Jois has applied, this is important to understand so that in doing the practice, you are sure that the body will improve and the keep it stronger and healthier.



Vinsaya and Tristhana is practiced in Ashtanga Yoga.



The Vinsaya is a style that makes Ashtanga and its principles distinct from the others. Vinsaya means the movement and breathing which is used for the internal cleansing process. Each movement done is accompanied by only one breath. Sweat is the most important product of Vinsaya. When you produce sweat, it only means that you are successfully applying the practice. When you perform the Asanas, the body creates heat which causes your blood to boil and excrete the toxins outside of your body. The toxins are found in your sweat. So the more sweat you create, the more toxins are released.





The poses are used to fully develop the strength and health of the body. The series of practices make this possible. There are three postures used in Ashtaga Yoga.



The three are classified on different levels.



The first is the Primary Series which aims on aligning the body and also detoxifying it.



The second is the Intermediate Series opening and cleaning the energy channels which comes to the process of purifying the Nervous System.



The last series would be the Advanced Series from A to D. in this series, the grace and strength is measured.



The Tristhana is another yoga principle which represents the union of the three places of action and attention. First is the posture, second is the breathing technique ad last is the Dristhi of the Looking Place. All these three should work altogether to perform a function.





Breathing techniques are simultaneous and synchronized. It is important to make a single breath for one movement. Ujjayi Breathing is the Yoga Breathing Technique used in the application of Ashtanga Yoga. Applying this technique must be prolonged after every practice. What you need to master is holding your pose longer at the same time hold your breath. This is an amazing breathing exercise that will increase your internal fire and will strengthen the Nervous System.



Both Ashtanga and Tristhana deal with the series of Dristhi. The Dristhi is described as the point on which you gain your focus or attention while doing the Asana. This enables your mind to be purified and stabilized clearly.



Setting the mind clear and cleansing it can only be done in the Eight-Limb Yoga or Ashtanga Yoga.

Applications in Cancer Treatment

A cure for cancer exists through the use of yoga, a San Antonio, Texas, cancer specialist said during a seminar in Oklahoma City in the 1980s.



But physicians refused to acknowledge the cure, said Col. Hansa Raval, M.D., a pathologist with the United States Army. Dr. Raval said her work in cytotechnology _ a diagnostic branch of medicine designed to pinpoint early stages of cancer _ was fruitless until she began researching the use of non-conventional methods of treatment.



The specialist said she witnessed the use of Raja yoga and meditation cure crippling arthritis, headaches and even cancer.



And even though Raval offers proof, which she said was collected during two years of study at the Brahma Kumaris World Spiritual University in India, she has been dismissed by other members of the medical profession as a kook.



Yoga's success as a treatment method is due to another hypothesis Raval proposes that 98 percent of all cancer is psychosomatic.



This is not chanting or mantra reciting, the physician said. It's not based on scriptures. It's not a cult. It's not biofeedback. It's deeper than that. This is a full-proof method of meditation, a detailed understanding of what the soul is.



Raval maintains that medical schools belittle the study of non-conventional methods of cancer treatment in favor of conventional methods such as radiation, chemotherapy, and treatment through machines.'



Medical schools teach students that the human being is only a body. But the mind has the power to cure the body. By definition, psychosomatic means a combination of mind, or soul and body.



The soul creates the disease, but the body suffers. If the psyche creates the disease, the only way to cure it is through the psyche. It's a very simple formula: treating the seed of the problem.



Further, studies in parapsychology all point to the treatment of illness through treatment of the soul.



The World Spiritual University, which has branches in 30 countries, teaches peace and perfection for health and happiness through the use of Raja yoga. The university gained status as a non-governmental member of the United Nations and has offices at the U.N. building in New York.



Raja yoga teaches students to search their soul world for answers on where they came from and why the cancer entered their body. They learn what role religion, stress, family and lifestyle played in the cancer.

An Introduction To Bikram Yoga

Most people have a passing knowledge with what Yoga is, or think they know about what it sets out to achieve. But until you have tried Yoga it is impossible to know whether you have the type of personality that can truly excel under it's influence. Yoga, quite simply can be a life changing experience and the discipline and mental strength that result from it can completely change your perspective and world view.



One method of Yoga which is currently very popular is know as Bikram Yoga. Bikram Yoga, often referred to as 'hot yoga' follows the Bikram Yoga Method. As with all Yoga it has multiple goals - to build your inner strength as well as your outer physical strength. A vital component of Bikram Yoga is the flexibility and balance required to perform the exercises and it is believed that this comes from mental strength as much as physical practice. The roots of Bikram are in Hatha Yoga, which is a healing form of Yoga that strengthens both body and mind.



The founder of Bikram Yoga was Bikram Choudhury, a yoga practitioner and innovator. After a weightlifting accident Bikram Choudhury was determined to recover and set about investigating the healing ability of practicing certain types of exercise. The result was Bikram Yoga, which so many people found to be an effective method of healing that it's tenants were recorded and passed on as a new form of Yoga. Those who practise Bikram Yoga purely for it's healing benefits are plentiful, but there is also a strong holistic component, which is a key reason behind using Bikram Yoga for many of those who are regular users.



They key to success with Bikram Yoga is to develop the mental strength required to discipline yourself in it's use. If you can master this side of the Yoga then the physical benefits will be forthcoming. They have been proven by scientists including a group from the Tokyo University Hospital. The medical benefits are beyond question and have been shown to improve chronic ailments as well as greatly assist in the treatment and recovery of tissue injuries.



At the 1972 International Medical Conference the findings were presented and it was concluded that Bikram Yoga had the ability to assist in the recovery of internal tissue. The explanation given was that the positions practised by Bikram Yoga replenish cells and assist in the lymphatic system flushing toxins from the body. In addition to the toxin drain the cells are assisted by higher oxygen flows during and after exercise.



Bikram showed that to get the best benefits from the exercise a healthy and well balanced body was important. Where the body is weak Bikram Yoga will have less affect in the healing process, which relies on correct balance and circulation.



Bikram demonstrated 26 exercises and recommended a regime, which was to be practised every single day in order to best treat the body. Each posture exercise was developed based on a background of both Eastern and Western Yoga disciplines. They all focus on the movement and pressure on muscles, nerves, ligaments glands and organs. The exercises are meant to be performed together and in sequence, because they are all inter-related to each other.



Bikram Yoga is low impact and can be performed by people of all different ages. The important component is the discipline required to perform the posture exercises every day for maximum benefit.

4 Secrets To Finding The Right Beginner Yoga Class For You

When you are new to Yoga you are probably going to be uncertain as to what to expect when you first enter a beginner Yoga Class on your first day. Most people are uncertain about what they should even be looking for in a beginner Yoga class, so this article will let you in on the four secrets to finding the right class for you.



Secret Number One: Decide on what you want to achieve before choosing a style.



The number of different reasons for taking up Yoga is usually at least as high as the number of new people in a Yoga class. Broadly people will be looking for one of three things - physical health, mental health or spiritual health. All three are important and all three are realistic goals in a Yoga class. Whatever it is you are trying to achieve through Yoga there will be a class and style that is suitable for you. You can research in a library, online or even by asking various Yogi and this will hep you find the Yoga that will get the best result for you.



It's worth actually setting some solid goals and many newcomers are surprised at how willing a Yoga instructor is to talk over these goals with them and discuss whether they are realistic or an alternative may be better suited.



Secret Number Two: Join a class-by-class program



These are sometimes referred to as drop in classes, or pay as you go. These are a good way of getting a feel for Yoga. There will be a regular turnover of other students in the classes and the contrasting level will mean the instructor will keep the classes at a relatively mild level and give everyone a taste of many different aspects of Yoga.



The advantage of this method is of course that you are not committed to an expensive series of classes and you can get a taster for Yoga and see what types of Yoga interest you. You will also quickly learn whether the goals you set earlier are realistic for you, or even too low and need expanding upon.



Your next step will be to choose a series of classes in the areas that you found most suitable from the drop in classes. These classes will build on each other from week to week and you may find yourself behind if you miss a week.



Secret Number Three: Ensure that you are being taught by someone who knows what they are doing.



Surprisingly enough considering the relatively low intensity and the many physical benefits, Yoga has begun to regularly show up on the statistics for sports injuries. Two key causes are identified. Firstly students pushing themselves too fast too soon, and secondly instructors with inadequate training or appreciation of the individual level of their students(large classes are sometimes to blame for this).



When you are considering a new class don't be embarrassed to ask your Yoga instructor what their qualifications and background are. Many 'instructors have nothing more than a three day training course in 'gym yoga' and many people put this in the 'enough knowledge to be dangerous category'. Traditionally a student would train for many years under a guru before they would be considered fit to pass on even the simplest of Yoga techniques to another novice.



The Yoga Alliance is a United States organisation that features a register of teaches who have completed 'appropriate' training. This means having completed courses that meet a certain standard. A nice rule to work by is that less than 200 hours of instruction would mean a part time Yoga education.



Secret Number Four: Be aware of hidden costs.



An unpleasant surprise that can put people right off Yoga is turning up to the first class and finding that there are expenses that they haven't allowed for. Some studio's require each student to have their own mat, a special strap or other props. Some classes will work through a book which you are obliged to buy and some classes will have a dress code ranging from specific colours to specific articles of clothing. Being unaware of any of these things and being refused your first class because of them can be very off-putting.

3 Ways Yoga Can Benefit The Businessperson

The lot of a modern businessman is a stressful one and there is always so much to do. It would take a pretty compelling set of reasons to convince a successful businessman (or even an unsuccessful one) to add something else to an already packed schedule, so why would he even think about regular Yoga classes. In this article we examine the three main benefits of Yoga and how they apply to the busy businessperson.



Benefit Number One: Physical Health



All business-mans ultimate goal is to become wealthy isn't it? Have you ever heard the saying that your health is your wealth? Believe me it is true. No matter how much money you have you cannot benefit from it if you are dead and personal health is often neglected in today's busy corporate world. But the question is not whether one can afford the time for exercise to become healthy; it is whether they can afford not to. Health is a shifting scale - you are not either healthy or dead. It's important to think about how much your level of health affects your work. A healthy body will allow you to concentrate more, work harder and increase the time you spend productively.



Yoga is the perfect way for a businessman to look after their physical wellbeing. Because the exercises are so incredibly low impact they can be performed even by the most out of shape person, and the more regularly they are performed the better that person's health will become. Yoga is a very efficient method of releasing tension and stress. During a workday certain blockages develop around the body and many of our vital organs do not get the full amount of oxygen and nutrients that they need to function at peak efficiency. Yoga stretches different muscles groups in certain ways that will lead to these blockages being released and the blood flow bringing the bodies organs all the oxygen and nutrients they need.



Yoga's health benefits are both immediate and long term. In the short term blood flow is increased and the body functions better because it is achieving the nutrients it requires. Tension is also released from muscles and the bodies lymphatic system is able to more effectively deal with waste products. In the longer term these will be ongoing benefits and the digestive system will also function more efficiently, which has innumerable health benefits. The general balance, co-ordination and flexibility will also be greatly enhanced.



Benefit Number Two: Mental Health



Have you ever considered the importance of a breath? We know that when someone stops breathing they die, and even this simplistic understanding should tell us how important it is to breath. But breathing properly is often ignored. It is vital not only for the numerous health benefits, but also for the strong mental advantages it allows us.



Yoga sessions will usually begin with a standing, breathing exercise. The simple process of taking in a deep breath and releasing it slowly is incredibly calming and the basis of the breathing exercises that are a vital backbone to the Yoga discipline. The key to this breathing is that it draws our attention to the one simple action of breathing. We become very aware of the life giving benefit of a deep and controlled breathing cycle and are able to achieve a level of calmness that we often don't seek out in our everyday lives. That calmness itself is a stepping-stone to achieving focus.



The ability to focus is probably the single most important primary skill in a work environment. There is always so much going on around us and so much that needs to be done that it is difficult to focus on the single task we are doing because of the multitude of things 'in the back of our mind'. Regular Yoga teaches techniques to quickly clear the mind of all these other distractions and then focus our mental efforts on a single task. It is also a great provider of personal discipline. The self-discipline that is learned from focusing on the body and becoming master of oneself is a key benefit of Yoga.



Benefit Number Three: Happiness



Happiness is a goal that is often sacrificed in the short term in exchange for some mystical point in the future when everything will come together and be okay. Yoga doesn't move you any closer to that mystical time, but because you develop such a strong sense of self and connection with yourself, it is common to become more content with your current situation. You will find that the more you practise Yoga the more you will be comfortable spending time alone as well as amongst other people. Your sense of self worth will increase and you will perform better in social situations. This is perhaps the most important gift that Yoga will give to you.

An All-Around Yoga Exercise: 12-Step Salute to the Sun

One of the all-around yoga exercises is the 12-step salute to the sun. Do it once or twice when you get up in the morning to help relieve stiffness and invigorate the body. Multiple repetitions at night will help you to relax; insomniacs often find that six to 12 rounds help them fall asleep.



1. Stand with your feet slightly apart, palms together, thumbs against your chest.



2. Inhale deeply while slowly raising your hands over your head, and bend back as far as possible, while tightening your buttocks. Hold for three seconds.



3. Slowly exhale and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet. (If you can't touch the floor, go as close as you can.) Bring your head in toward your knees.



4. Slowly inhale, bend your knees, and if your fingertips aren't outside your feet on the floor, place them there. Slide your right foot back as far as you can go, with the right knee an inch or so off the floor, (a lunge position). Now look up as high as possible, arching your back.



5. Before exhaling again, slide your left foot back until it is beside the right one, and with your weight supported on your palms and toes, straighten both legs so that your body forms a flat plane. Make sure your stomach is pulled in.



6. Slowly exhale, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.



7. Now inhale slowly and look up, bending your head back, then raising it, followed by your upper chest, then lower chest. Your lower body - from the navel down - should be on the floor, and your elbows should be slightly bent. Hold for three to five seconds.



8. Exhale slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V position.



9. Inhale slowly and bring your right foot forward as in position 4. The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your back.



10. Slowly exhale and bring your left foot forward next to your right one. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.



11. Slowly inhale, raise your arms up and stretch back as in position 2. Don't forget to tighten your buttocks. Hold for three seconds.



12. Slowly exhale, lowering your arms to your sides. Relax. Repeat the series.