Three Office Yoga Techniques for Back Pain

The demand for Yoga teachers in the corporate sector can easily be compared to the number of office workers with back pain. Office Yoga techniques for back pain can help to ease chronic tension and stress in the shoulders, neck, arms, upper back, and lower back. The tension that is created by sitting for long periods of time at a desk, doing repetitive movements like typing, can be mitigated by a regular practice of Office Chair Yoga.

Back pain is often exacerbated by tension in the neck, shoulders, and arms. Even a brief seated Yoga break will help to dissipate the tension that has built up in these areas over several hours of work. The following are three Office Chair Yoga techniques that will help to ease back pain. Companies who seek an office Yoga specialist would do well to hire a certified chair Yoga teacher specialist.

1. Elongated Back Stretch

Push your chair an arm's length away from your desk. Before you begin, take three long, slow, deep breaths through your nose. Exhale each breath fully before inhaling your next breath. After full three breaths, take three more complete breaths as you raise your arms to the side and over your head for a count of five. Five counts up with an inhale and five counts down with your exhale. Now, lean forward and place your hands, palms down and shoulder-width apart, on the top of your desk. Slowly exhale and sink into the stretch. Stretch only as far as is comfortable and hold this chair Yoga posture for three complete breaths. Repeat two more times. Sit up slowly and pause for a moment, feeling the elongation of your spine and the relief of tension in your back and arms.

2. Seated Spinal Twist

This Yoga pose is a great way to release tension all through your back, arms, and neck. Sit squarely on your chair with your feet planted on the floor. Take one deep inhale. As you exhale, slowly twist to the right by placing your left hand on the outside of your right knee and coil your right hand around onto the middle of the back of your chair. Continue to breath. With each exhale twist a little deeper to the right and with each inhale allow your body to gently release a little toward the front of your chair. Continue to twist and release for thirty seconds. Release the pose and repeat on the other side.

3. Seated Hip Stretch

Releasing tension in your hips will help to release the tension and pain in your lower back. Sit squarely on your chair with your feet flat on the floor. Take three long, deep breaths, inhaling and exhaling for five counts each. Slowly, place your right foot on top of your left knee and bend forward until you feel a nice stretch. Do not force or overstretch and only go as far forward as your body will allow. Hold for thirty seconds and repeat on the opposite side.

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Yoga Techniques to Move Beyond Stress

There are a many different techniques that Yoga teachers can give to students as help to move beyond stress. The feeling of stress in the body often feels like constriction of muscles, difficulty breathing deeply, a low level of constant anxiety that manifests as shallow breathing, and a slightly-increased heart rate. Stress in the mind can manifest as circular, obsessive thinking patterns in an attempt to control a certain situation or person. Stress in the mind can also impact an individual's ability to think clearly and to remember well. Yoga addresses and alleviates all of these different symptoms of stress.

One of the primary ways that Yoga helps a practitioner to relieve stress is just the sheer act of getting "on the mat" and focusing on one task in particular, doing Yoga. Often, many of us are extremely busy and over-scheduled. We have careers, families to attend to, our own health to care for, and possibly volunteer commitments.

In addition, there are so many electronic devices that keep us wired into the grid at all hours of the day and night, we often feel obligated to "be on" even during our off time. This unrelenting life pace can create great stress in the body. Slowing down enough to practice Yoga for thirty minutes or an hour helps to calm the mind and body by focusing on one task at a time. This practice of dharana (a spiritual exercise that helps one focus on a single point, or thought) is one of the primary ways in which Yoga helps to alleviate stress.

The physical postures of Yoga help to relieve and release stress and tension from the muscles and ligaments. The asanas also strengthen the body and help to increase circulation. Both a vigorous and restorative practice of Yoga asanas will help to release physical holding and tension from the muscle tissues. As the holding patterns in the muscles and ligaments release, mental tension is released as well.

The asanas also re-align the spine, which helps to increase the free flow of prana or life-force energy throughout the entire body. Stress and muscular tension often cause us to feel more tired than we really are and contribute to mental tension as well. As the tension is released, optimal spinal alignment is restored and energy flows more freely. At the completion of a Yoga class a student will feel that the sensation of tiredness and stress is eased and replaced with a feeling of lightness, expansiveness, and complete well-being.

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Power Yoga: Great For Core Fitness

Do you have any previous experience in martial arts? Perhaps you once tried a little karate in high school, or checked out a tae kwon do class at your local YMCA. Anyway, you may have dabbled in martial arts a little. That's a good thing, since most people have never had any experience in a self-defense discipline and have little understanding of what the training is like. But even if you have minor experience, you may not be prepared for the training required for a similar type of fitness discipline. That is something you must consider if you are thinking of trying out power yoga. It is a discipline that requires commitment if you are going to achieve results, and the training involved can actually be quite intense.

Yoga is not only about calmness and relaxation. When I speak of power yoga, I'm talking about using yoga as a means of achieving fitness, especially core fitness--that is, exercising the central muscles of your body, as opposed to focusing on your arm and leg muscles. Power yoga has the benefit of giving you a total body workout, so that the development in all areas of your body takes place more or less simultaneously. This is an excellent way of getting fit. And the stretching, balance, and concentration involved in yoga improve your body's regulation of your blood circulation, pumping more oxygen to your muscles and increasing your overall energy.

Power yoga is a great discipline to help you stay in good shape as you grow older. It is a physical art that teaches the body how to age gracefully, not quickly. Power yoga also requires a lot of devotion, just like a martial art or indeed any fitness program in general. You need to not only learn and master the techniques of power yoga but put them into continuous practice. It is like being a boxer or a martial artist, if you do not train your skills regularly, you will become rusty and your fitness development will suffer. If you are serious about doing power yoga, you must be devoted to a regimen that you must strive to follow every day in spite of the many distractions that life brings. That, after all, is one of the keys to this discipline. In the end, it is important that you see it not as a tool for exercise, but as a way of life.

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Full Body Fitness With Yoga

Kundalini Yoga is a great science to help with full body fitness and health. This is because kundalini yoga combines powerful breathing with dynamic movement, and this combination helps deliver a workout which both, builds your strength, as well as helps with flexibility and stamina. In this article, I will teach you three great yoga exercises which when combined will help you on your march to achieving total body fitness.

The three exercises which will help you in strengthening your entire body are Plank Pose, Stretch Pose and Frog Pose. Plank pose will work on the upper body, helping build your chest, shoulders and arms. Stretch pose will work on your abdominal systems, helping to tone and strengthen your abs. Frog pose is excellent for building and toning your legs, especially your thighs and buttocks. So the combination of these three exercises will give you a full body workout and done consistently, will make you fit and strong.

Here are the details of each of these three exercises:

Plank Pose for Upper Body Fitness:

a. How to Do Yoga Plank Pose:

* Most of us are familiar with doing push ups, and plank pose is essentially the up position when doing a push up.
* For plank pose be sure to keep your body in a straight line, now allowing the butt to sag and the hands should be directly underneath the shoulders.
* Breathing is normal, except if you are doing a particular Kundalini Yoga Kriya, which might require you to do Breath of Fire while holding Plank Pose.

b. Duration:

* 15 seconds - 7 minutes.

c. Benefits:

* Strengthens the arms, shoulders, chest and back.
* Develops your core strength and abdominal muscles.

d. Practice Tips:

* Advanced variations of Plank Pose include, lifting one leg up and holding the pose, or lifting one arm up and holding the pose. This is to take your level of fitness to the next level.

Kundalini Yoga Stretch Pose for Abdominal Fitness:

a. Instructions for Kundalini Yoga Stretch Pose:

* Lie on your back.
* Place your hands under your buttocks palms facing down (to support your lower back).
* Raise your heels 6 inches, point your feet and toes away from you, raise your head slightly and stare at your toes. You will feel the abdominal muscles go to work immediately.
* Begin Breath of Fire Breathing Exercise.

b. Duration:

15 seconds -11 minutes.

c. Benefits:

* Builds abdominal strength.
* Increases core fitness, energy and power.
* Helps develop the much coveted 6 pack abs.
* Improves your digestive system.

d. Practice Tips::

* To modify this pose you can do this posture with your legs bent at the knees, or do one leg at a time. Either way you will reduce the pressure on the abdominal muscles.

Kundalini Yoga Frog Pose for Lower Body Fitness:

Kundalini Yoga Frog Pose Practice Details:

a. How to Do Kundalini Yoga Frog Pose:

* Squat on the floor on your toes, with your feet apart and your heels either touching or very close together.
* Have your knees spread out and your arms inside your knees with your finger tips touching the floor. The elbows are straight.
* Look up, you can have your eyes opened or closed. Inhale. This is the starting position for frog pose.
* Rise up now by straightening your legs. At the same time bring your head towards your knees and keep your fingers touching the floor. Your heels should move down towards the floor. Straighten your legs as much as possible. Exhale. This is the ending position for frog pose. This completes 1 repetition.

* Come back down to the starting position and repeat the cycle as many times as indicated.

b. Duration:

* Beginners, start with as many as you can do and work up to 26 froggies.
* Intermediates, work up to 54 froggies.
* Advanced, work up to 108 froggies or more.

c. Benefits:

* Shapes, tones and strengthens the legs and lower body. Specially the thighs muscles.
* Builds the cardiovascular system and respiratory system. Promoting better circulation and better respiration.
* Promotes flexibility in the hamstrings and calves.
* Overall, builds one level of fitness and endurance.

d. Practice Tips:

* Careful with your knees. If you have bad knees, approach this exercise with caution.
* This yoga exercise will get your heart rate up, so careful not to get dizzy. If you feel breathless, light headed or faint, stop and take a break.
* It is beneficial to stretch the hamstrings before doing frog pose.

Summary of Yoga for Full Body Fitness:

As you can see from the above exercises, a good yoga workout can deliver quite a punch and be an effective science for building your full body fitness and health. These exercises don't just promote flexibility, but are also excellent for training your most important muscles. Doing this set consistently will undoubtedly make you fit, strong and toned.

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Starting Yoga for Fitness

So, you have decided to do yoga for fitness. That's really good, but only if you don't get stuck with your decision. Yoga is not just any other exercise and its exotic nature may make you feel intimidated. But you should have no hesitation in trying it because help is now at hand. Reading further will tell you how to make yoga your tool for fitness.

Follow these simple steps to make yoga away of life, something that thousands of people have done to find delightful fitness results.

1. To start with, you need to do a bit of research. Nothing brain twisting here, just some fact finding to zoom in on a yoga regime that suits you. This is because there are a thousand and one yoga classes out there and if you do not join the right one; your money will probably go to waste. So, you have a clear idea of the different yoga styles because not all of them might be possible unless you have a high level of physical fitness.

Since you are a beginner you can try 'hatha' yoga or 'vinyasa' yoga for the best results. Once you are comfortable with these, you can move on to something fancier.

2. The next poser you have to face, once you have selected the style of yoga you want to learn, is to decide how you will learn it. The two options you have these days are to join a yoga class or hire a personal trainer. Personal trainers who specialize in yoga are the best options if you want an in-depth learning experience but, they don't come cheap.

On the other hand, you can easily find a yoga class in your city, because of the enormous popularity of yoga today. Check the internet, newspapers or wellness magazines for information. Pick a gym which is close by and offers basic level classes at a reasonable rate.

3. You don't require anything except comfortable clothes and a mat to do yoga. This is all the preparation you need for your first yoga session.

4. This is what you can expect on your first day at yoga class:

You have to sit on your mat in a cross-legged position.

When you sit, you must make sure that there is enough space to your left, right, front and back. Yogic exercises may require you to stretch your body and limbs in all directions.

Before you exercise, there may be a short meditation session or a breathing exercise conducted by your instructor.

This should be followed by warm up exercises and then the actual routine.

You might also feel a little sore when the class is over, but this is only because you have never done yoga before.

5. In case you cannot get access to a yoga class or a personal trainer, you might have to make do with books and instructional videos. If you can follow them properly, you'll be fine.

Hope you find these steps to starting yoga helpful. All the best for your yogic adventures!

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Optimum Health and Stress Reduction Through Yoga

On the physical level, yoga and its cleansing properties have proven to be very effective for various disorders. Listed below are just some of the benefits of yoga:

Yoga increases flexibility and has postures that trigger different joints in the body. Including joints that are not normally used with regular exercise routines.

Yoga increases the lubrication of joints, ligaments and tendons, and exercises the different tendons and ligaments of the body. The body starting out rigid, may experience remarkable flexibility after starting yoga.

Yoga is perhaps the only exercise that can work on internal organs, including those that don't get stimulated through external methods.

Yoga acts on the various body parts, stimulating and massaging the organs and benefits us by keeping away disease. It also provides forewarning of the first onset of disease or disorder. One of the benefits of yoga is the increased sense of awareness that it develops in the practitioner of impending health disorders or infection. This enables the person to take proactive corrective action.

Yoga offers detoxification of the body by gently stretching the muscles and joints. This helps by flushing toxins from the body and providing nourishment. The benefits of such are delayed aging and increased energy.

Yoga is also an excellent way to tone and strengthen muscles which are weak and stimulates the burning of excess fats.
Yoga harmonizes the mind with the body and has enabled people to achieve extraordinary physical feats, proving the mind and body connection. Yoga and meditation, both working together to achieve unity of mind, body and spirit. This they say can lead to an experience of eternal bliss that one can only feel through yoga.


The meditative practices of yoga help to achieve an emotional balance which leads to calmness and a positive outlook, which benefits the physical health of the body through stress reduction.

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Yoga Tips For Happiness Off The Yoga Mat

After spending time in a class with your Yoga teacher, for an hour or two, the commute home is much more tranquil. You left anxiety back at the door step of your Yoga class, and have discovered inner peace again. How do you capture that feeling of tranquility and "bottle it?"

Would you like to order "Yoga to go" or package some "inner peace?" If only it were that easy to package Yoga. Yet, there are some tools that will help you maintain your peace of mind, until your next Yoga class.

Music: Music, that generates relaxing and happy feelings, has the power to be particularly uplifting. Music is a great way to prevent anxiety, loneliness, and sadness. Some of the better music for Yoga can also be played when you are commuting from one point to the next.

If you shop for Yoga music CD's, you may also want to try an audio book, in CD format, about Yoga, self-help, or self-improvement. Some of these CD's can be played many times and can create a positive frame of mind.

Workshops: There are many Yoga, and Yoga teacher workshops to attend, so choose a workshop that sparks your motivation. You may also want to look at workshops for self-help, and holistic approaches to life, because some of these sessions will also help you create a happy and successful life.

Bathing: Take the time to enjoy a bath, instead of a quick shower; it will make you feel happy, energetic, and refreshed. Just make sure you have the time to enjoy your bath - without creating a pressure situation.

Prayer: It does not matter what your religion is. This is one of the most fundamental practices to bring happiness. Prayer is your private conversation with God. Many people pray only when they need something.

Yet, daily prayer brings happiness. Why? When you learn that God forgives, it is time to forgive yourself. Bhakti Yoga is union by devotion to God. You do not have to be a particular religion to devote yourself to God.

Yoga Books: Whenever you take a vacation, of any kind, bring at least two Yoga books, which you have wanted to read. If you have a companion, read when your significant other is sleeping. There is always time, if you are willing to be creative.

Positive Affirmations: Whenever you practice positive affirmations, you will see, and feel, the rewards. If you want self-respect, you have to think and speak well of yourself. Consider your accomplishments, and what you have done, for the people around you. Repeated positive affirmations often become reality.

Visualization: You should actually take the time to see yourself as worthy, loved, and happy. What you visualize often becomes reality.

Breathing: In Yoga, Pranayama (breathing) techniques are many. Pay attention to Pranayama practice, while you are in your Yoga classes. Many Yoga students do not learn the value of Pranayama.

Pranayama is the master of your mind. Pranayama is the fundamental link between mind and body. Pranayama will improve your health, but you should learn Pranayama from a Yoga teacher.

Kapalabhati Pranayama should be practiced daily, but Bastrika Pranayama is usually practiced daily prior to Kapalabhati Pranayama. Personally, I practice Bastrika for the first Pranayama of the day.

Meditation: There are many forms of meditation, but they all lead to the same end. Balanced thinking, harmony, and tranquility, are yours with a steady meditation practice.

You do not have to make all these changes at once, but do incorporate a few of them into your daily life, and you will be much happier.

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Yoga a Path to Happiness

There are many paths to happiness and Yoga is one of them. Within all forms of Yoga, we learn the principles tolerance and acceptance. To avoid judging ourselves, and others, is a key to finding contentment. Let's look at how the practice of Yoga can be your path to happiness.

When we learn to accept ourselves, and others, at face value we have made a major step toward contentment. How many people want to change the way a friend, spouse or partner lives life? Maybe we want to change others for the best, or possibly we just want to micro-manage someone else's life.

You have to wonder how relationships survive, if one side of the relationship constantly struggles for change and control. If we constantly judge, over handle, and refuse to accept differences in friends, we strain the entire structure of a friendship.

Yoga teaches us that compassion (karuna) for all beings is a moral action. Karuna is not simply pity; it is the action of compassion for others. If we have compassion for loved ones, why do we choose to judge them or struggle for dominance in our relationships?

Granted, there are times when we should help a person we see who is on a path of self-destruction. For example: Our children cannot guide themselves until they are adults. As parents, we would like to see our children responsibly take control of their own lives. Once a child becomes an adult, we are best to think carefully and be controlled in our advice.

With all of this said, the moderate Yogic path is the best choice in building relationships of unity. Loving relationships are difficult for many of us to maintain, but we can put forward our best effort. It is not an easy task to accept people the way they are, but we will be much happier when we learn to appreciate the positive aspects of our relationships.

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Yoga As a Source of Happiness

The regular practice of Yoga can be a source of great happiness. Yoga not only helps to keep your body limber and strong, it also supports you in maintaining a good internal emotional state. The devotional practices of Yoga also help to keep you connected to the Divinity residing in your own heart.

Depression, one of the opposites of happiness, stems from stagnant physical and emotional energy. A regular practice of Yoga postures and breathing exercises will help to identify, dislodge, and release pent-up energy. A vigorous practice of Yoga postures, while coordinating the postures with deep, rhythmic Ujjayi breathing, will increase your prana or life-force energy, release stress, and emotional energy in both the body and mind. This deep release of tension on all levels of your being is one of the main reasons a regular Yoga practice can contribute to a sense of well-being and happiness.

Many people are familiar with the practice of Hatha Yoga or the physical postures of Yoga. There are also several other branches of Yoga that complement the physical postures. One of these practices is the chanting of divine texts and mantras. When you are chanting a mantra or a spiritual text, your mind is focused on the task at hand. This focus will help your mind to feel more calm and will also quell free-floating anxiety. The syllables of the mantras themselves are known as Bija mantras or seed mantras, and they correlate directly to the seven chakras. As we chant, the vibration of the sacred syllables activates, energizes, and purifies each chakra. This is why our spirits and souls soar during a beautiful session of devotional chanting.

Meditation is another branch of Yoga that can swiftly alter our moods, calm our nerves, and allow our whole being to rest in conscious awareness. Okay, on a good day! In fact, the regular practice of meditation has been shown to ease depressive symptoms, lower anxiety and stress levels, and in turn, lower blood pressure. So, even if you are having a challenging session of meditation, the regularity of your practice is the key. Over time, your mind will settle down and you will be more easily able to just "be" in the clear light of bliss, and in the "field of divine consciousness."

The regular practice of Yoga helps us to slow down, release tension and stress within our inner selves, and more readily be able to be in touch with the divine energy within each one of us. Asanas help to maintain flexibility and strengthen the body. Chanting helps to focus our minds, witness our habitual thoughts, and energize our whole being. Meditation creates time and space for us to settle, while we rest in the clear light of bliss. All of these practices, when engaged in on a regular basis, will definitely contribute to a greater sense of happiness and well-being.

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Yoga on the Web: Giving Better Understanding of Its Health Benefits

Two websites, Beliefnet and Yoga in Daily Life, are healthy and spiritual sites living through their articles and stories about yoga practice.

Beliefnet is a comprehensive website covering a wide range of topics including health, faith, religion, politics, sustainable living, and family entertainment. Its section Pain Management Centre is where lessons on meditation are available. These meditation topics include 10 yoga poses for pain management such as back pain.

Meanwhile, Yoga In Daily Life is a site exclusive for yoga. Several programs are created including Mantra Yoga and Kriya Yoga. These two kinds of yoga are more centered on life guidance and spiritual euphoria. The varied system offered by Yoga in Daily Life is taught around the globe through yoga Centers, adult education centers, health institutions, fitness and sports clubs, and rehabilitation centers.

Recognized all over the world, many yoga therapeutic programs prove to be an excellent non-surgical treatment to several diseases and body pains. It helps reduce stress, alleviate pains in the lower back, shoulder, and neck, strengthen the muscles, and increase circulation of the blood. With regular yoga practice, one can also improve his posture and body mechanics.

Meditation is one of the principles of yoga in achieving mental stability and good health. There is a variety of poses in meditation, each suits different types of people and their needs. In a meditation, one enters a state of peace and tranquility. Sometimes, meditation is accompanied with music such as Mantra Yoga and Yoga Nidra. Though the former is more focused on chanting. Also, visualization in a yoga exercise can further make practitioners relax, thus proportionally relieving the stress. The visualized images usually define the over-all mood.

Above all, yoga teachings include protection of life and respect to individuality and independence of every life form for humans are stewards of the earth.

By looking at the different forms of yoga one will find that there will be a 'connection' for you at that time, something that you can relate to, maybe a path for you to follow. You may have a 'calling' to the spiritual side rather than the physical side of yoga.

There are those that seek yoga to eliminate some form of pain or suffering like back pain, or maybe neck pain or some other form of pain. Many use yoga to feel less stressful and a more content and peaceful life. Meditating will help address a more balanced and peaceful life. Aim to give yourself time to meditate on a daily basis as there are many benefits.

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Yoga: A Healthy Endurance Athlete's Secret Weapon

If I have one regret looking back over 30 years of running, it's the fact that I didn't start practicing yoga sooner. I still love running as much today as I did back in the late 1970s and I'm also a strong advocate of incorporating a functional exercise training program into your weekly fitness routine. But if I had to choose one element of my own exercise program I enjoy the most, it's my yoga practice. Oh sure, all three of my brothers snicker when I prattle on about yoga, but I'm here to tell you it can be a very challenging workout. The beautiful thing about yoga practice is you can make it exactly what you want it to be.

My yoga technique leaves a lot to be desired and I have to make lots of modifications, but I sure do love how it makes me feel and the ensuing health and fitness benefits. Enough about me, let's discuss why yoga is great for runners and other endurance sport athletes.

Strength Symmetry and Balance

There are a few lucky individuals who are blessed with naturally perfect biomechanical balance. Most of us have unnoticeable discrepancies that can trigger injury problems when combined with repetitive endurance exercise. When we run, bike, or swim we are actually in a state of imbalance as we move. Some muscles tighten and others expand during the exercise motion, resulting in a stable body moving forward. Repeating this motion over and over tightens some muscle groups and weakens others, often resulting in a muscular imbalance that can lead to overuse injuries.

"Asana" is a Sanskrit word for body positions or body movements that occur when practicing yoga. During asana movements, we utilize coordinated breathing techniques during the movements and while holding yoga poses. Yoga poses are held for periods of time, creating a steady, isometric workload on muscle groups, especially in the core and leg areas of the body. Balance poses can be extremely challenging when performed correctly. Isometric muscle contractions place a sustained, even workload on the muscle fibers. Contracting a muscle group in an isometric manner is one of the best ways to develop evenly balanced muscle strength.

A well-designed yoga practice specifically works each direction of body movement, front to back, side to side. Running and other endurance exercises focus on moving in a single direction, in one specific, repetitive motion. This single direction aspect of running contributes to imbalance and overuse injuries. Yoga practice involves work in all directions, helping to maintain muscle strength symmetry. Muscle strength symmetry is a key factor in avoiding the running injury bug. You'll notice in most yoga classes, the instructor is very careful to replicate poses on each side of the body, providing a balanced workload on our system.

Yoga has taught me about being "mindful" of my body movements, another skill that can be very useful to endurance sport athletes. During yoga practice our focus is internal, rather than focused on an external outcome, e.g., running a certain time or distance. Developing the ability to focus internally during a running or triathlon event can be very beneficial to race performance.

By redirecting our focus internally, we are able to relax and concentrate, tuning out external distractions common to the racing environment.

Tuning In To Your Body

Through the practice of yoga, we learn that each day and every yoga session is different. Some days we have energy to spare and difficult poses seem easy. Other days we're tired and it seems our sense of balance has left the building. Practicing yoga creates an awareness and acceptance of the fact that yoga practice and exercise sessions in general vary greatly from day to day. As an endurance sport athlete, transferring this awareness to your training program can be extremely beneficial and make your sport(s) more enjoyable for years to come. We learn to accept our body's limitations and we're more emotionally comfortable when taking extra rest.

Another important principle of yoga practice is "pranayama", another Sanskrit word, meaning yoga breathing. Pranayama is essentially the art of breathing control, bringing healthy oxygen to the brain and muscles through slow, deep breathing techniques. Pranayama breathing is much different than the fast, shallow breathing pattern utilized during more traditional aerobic training. Pranayama breathing can lead to stronger lungs and a healthier heart. Some recent studies have shown deep breathing exercises might have a beneficial lowering effect on high blood pressure.

There's a lot to be said for the relaxation benefits derived from practicing yoga on a regular basis. Have you ever noticed how world-class runners and triathletes make it look so easy? A large key to their success is the ability to relax while racing, maximizing the body's ability to burn energy efficiently. Learning to mindfully relax during yoga practice is a skill that can be very useful for any competitive athlete.

Commit to Practicing Yoga

Yoga practice is a wonderful exercise activity for any endurance sport athlete. Benefits include improving or maintaining a healthy range of orthopedic motion, strengthening weak muscle groups, improving balance, and experiencing a beautiful sense of calm and well-being.

If you're new to yoga, I respectfully recommend checking your ego at the studio door. Many yoga classes include yogis of all experiential levels and many seasoned practitioners will be able to out-bend, out-flex, and out-stretch most tight-hamstring runners, cyclists, and swimmers. It's a good idea to let your class instructor know you're new to yoga and that you're an endurance athlete with limited range of motion.

Many health clubs and yoga studios offer entry-level classes that are perfect for endurance sport athletes dipping their toes in the yoga water for the first time. Commit to yoga practice and give it a try for 90 days. Chances are good you'll be hooked for life.

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Should You Do Yoga? Maybe Not Every Day, But Yes!

A lot of people that work out regularly focus on running on the treadmill or lifting weights etc., which are cardiovascular and strength training work outs. However, to really get into great shape and look toned, incorporating flexibility training like yoga into a weekly work out routine is wise!

What Are the Benefits of Yoga?

One of the most obvious benefits to doing yoga, is how flexible it will make you! Being flexible is important, no matter what your fitness goals are. You'll find that the more flexible you become, the better you will feel. Not only that, but being flexible will help you with your strength training repetitions. After doing yoga at least once a week for a few weeks, you'll start to see that when you're doing your repetitions during your strength training, you'll be able to get deeper into your moves, which will over time, provide you with a sleeker, and more toned physique!

Believe it or not, while doing yoga you'll be utilizing quite a few muscles. A lot of the muscles you'll be using are going to be focused around your core, which will in fact, make your entire body stronger over time! On top of that, doing yoga forces you to utilize your stabilizer muscles, which are the muscles that support your mover/main muscles. Your mover muscles are the muscles that you're most likely to notice when looking in the mirror. Having strong stabilizer muscles is not only going to make your mover muscles stronger and stand out more, but it will also help you in achieving a nice, lean look!

Yet another great aspect to yoga, is what it will do for your mind! Learning from the past, planning for the future, and living for today, all at the same time is something to strive for, but difficult to do. The hardest part of that concept is living for today! That's where yoga helps a lot. To be able to make it through a yoga routine comfortably, you'll need to turn your mind off, and live in the moment. Once you've learned how to do this, you'll find that when you're done with your routine, you will have a lot less stress, and more peace of mind, thus allowing you to live in the moment more frequently!

Nowadays, a lot of people have hip pains, and knee problems, coming from past sports injuries, sitting in an office chair all day, or whatever. However, by doing yoga, you'll be able to relieve a lot of pressure in your joints making them healthier. Thus, giving you a longer, healthier, and more active life! With all of the time spent in front of the TV, and computer screens these days, relieving pressure from your joints regularly is a smart move!

Having great balance is also important, no matter what kind of physical activity you're doing! Whether you're playing in the backyard with your family, or in a basketball league, yoga will provide you with more balance, which will translate into you being more agile. If you've ever done any kind of sports activity, you know how important being agile is. Doing yoga at least once a week, will definitely help you in this regard!

All of that being said, no matter who you are, if you start incorporating yoga into your weekly routine, even for just one day a week, you'll find that you'll be able to do things in all areas of your fitness that you wouldn't have otherwise been able to do!

So, should you do yoga? Maybe not every day, but yes!

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Yoga Practice for Positive Habits and Optimum Health

Many young people, who practice Hatha Yoga, feel they can absolutely control the quality of their lives. While this may appear to be true, there is a bit of luck involved. If you feel indestructible, you have not had a near death experience, sudden trauma, or been bed ridden with a terminal illness. Good health requires wise choices, good habits, and a bit of luck.

The condition of our health, and the quality of our life, hinges on our habits. There are genetic factors as well, but we can alter inherent conditions to a point. For example: If we have diabetes, we have been given a specific diet. We can choose to follow medical advice or ignore it. Either way, we could still be a diabetic for life, but making wise dietary choices will make a difference in the quality and longevity of our lives.

When we consider our health, there are four planes of existence to contemplate. Our mental, emotional, physical, and spiritual health has much to do with each other and form our complete health (holistic) profile. If for example, my emotional state is out of balance, it will affect the other three planes of existence and my overall health picture. Let's look at combinations of Yoga techniques for optimum health.

Asana and pranayama are often practiced exclusively, without meditation, by fitness Yoga practitioners. Even if a Yoga class focuses on asana and pranayama exclusively, there are physical and mental benefits. The same could be said for any other Yoga styles that focus, for the most part, on physical mastery.

While it is obvious that exercises, which focus on physical mastery, alone, will yield physical and mental benefits, the long-term physical practitioner of Yoga will also discover emotional and spiritual benefits. The reason being is that, with time, all forms of Yoga expand one's awareness (consciousness).

There are a few Ashtanga Yoga, and power Yoga, classes that focus on mastering the physical body only. Interestingly, Ashtanga Vinyasa Yoga is the root of most of the flowing Vinyasa styles, and the physical offshoot of Raja Yoga. A student benefits, in every aspect of health, when an Ashtanga (Raja) curriculum completely corresponds to the teachings of Patanjali.

Meditation and pranayama, alone, will yield mental, emotional, and spiritual benefits. Physical benefits will result from pranayama practice. Daily pranayama practice will keep vital organs healthy, but the physical body needs the resistance that asanas offer. Asana practice is healthy for the muscles, joints, connective tissue, and the skeleton.

Therefore, a new or experienced Yoga practitioner should practice a complete style which focuses on all eight limbs, as described by Patanjali. A Yoga practitioner, who has never bothered to practice yamas, niyamas, and meditation, is a beginner - regardless of physical prowess.

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The Purpose of Yoga - Spiritual Health

Indian culture and the Indian people, as a whole, are deeply spiritual. The benefits of good spiritual health should not be kept a secret. Bhakti Yoga is the most popular style of Yoga within India.

Yet, Bhakti Yoga is barely known outside of India. This is the Yoga of devotion to God. Some people will debate what the Bhakti Yoga practitioner is devoted to, but ultimately this devotion is to God.

When we mention "God," or spiritual health, in the United States, it has strangely become a subject, which makes many people feel uncomfortable. Some groups, which claim to want to protect our civil rights, would like to ban the words "In God We Trust" from US currency. "The Pledge of Allegiance" has been under fire, because it contains the word "God."

Most Christmas displays are turned into "Seasons Greetings" displays, in order to appease those who would also like to ban the Holy Bible from US court rooms. Strangely, common sense has slowly been banned. While manners, respect, courtesy, and fair play, are often seen as a sign of weakness. How much more ground should any of us give, for the sake of being "politically correct?"

Why should the few voices, who cry out, against the name of God, be considered over the many people who do believe in God? On any given week, huge crowds of Christians, Jews, Moslems, Hindus, and others, celebrate and worship God in temples, shrines, synagogues, churches, and mosques.

It is time for all religions to establish a unified front. All religious leaders and practitioners must put our differences aside. We are being undermined by groups who have tried to turn the name of "God" into something shameful.

A society, which has a spiritual health deficit, becomes ill, because the ethical structure erodes. This is one of the problems the Roman Empire faced. As Roman society became decadent; everyone began to make their own rules.

Let's learn from the past. Ethical guidelines exist within all religions, but they also exist within Yoga. We call them Yamas and Niyamas.

The spiritual aspect of Yoga is rarely discussed in Yoga studios and health clubs outside of India. The style of Yoga most commonly seen, in the west, is Hatha Yoga, which usually focuses on physical, mental, and emotional health.

Hatha Yoga classes in the west, contain Christians, Jews, Moslems, Hindus, Buddhists, and others, practicing Yoga in harmony. Intolerance is put aside, and Yoga practitioners appreciate each other as equals. This is the way it should be.

The path of intolerance is full of ignorance. Intolerance breeds hate and polarization. Who cares what religion your neighbor is? Especially, if he or she is responsible and has a moral code of conduct.
While religious leaders are arguing over interpretations, the power within our governments is being undermined by those who would have our children believe in nothing.

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Yoga and Health - Yoga For Profit

The number of people practicing Yoga has probably never been higher. People are increasingly realising that there is a branch of Yoga that suits the vast majority regardless of their age and general state of health.

If you have been practising Yoga for some time, and have the commitment, there is no reason why you should not consider teaching it. As with any business there are many levels and Yoga is no exception. If you are highly experienced already it would make sense to take a teaching qualification. If you are slightly less experienced and without a qualification you can still make money.

The entry level into teaching Yoga could perhaps be teaching what you know to friends and acquaintances in the comfort of your own home. This won't make you rich but may very well bring in the extra money that would make a positive difference to your income. The beauty of doing it this way is that you would have no overheads to pay. Working with friends you will be more at ease than if you immediately started teaching strangers.

A far riskier strategy, one that requires a great deal of thought, would be to open your own studio. Any new business is most at risk in its first year because of bills like rent and local taxes. There is also the fact that as a new business, coming from a standing start, you will have to find clients quickly. To do this you will have to advertise, which in itself is expensive. My own view is that the route to your new studio should be via a teaching position with another studio. Having prior knowledge of how things work can only be to the good and will definitely save you money.
If you have ever considered teaching Yoga, whatever ever level you are at, you may benefit from looking at the resource below. There are many article there that cover almost the whole spectrum that is Yoga. On visiting the site you will find a whole host of Yoga articles. The last two of these deal with teaching Yoga for a living. Be sure to read them.

Yoga for Profit.

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

Yoga for Health: Are You Stressing Out? Take Yoga Class

Stress is actually the number one killer of humans on the planet. Stress is a factor and cause of more physical and mental diseases than most of us can imagine. If you have any disease or ailment, stress will make it worse. If you are getting "stressed out," it may bring on an ailment or disease.

Just look at what stress does to your blood pressure and heart. Cancer patients recover better when they are dealing with less stress. There are many reasons to worry, and none of us is without worry or stress. Too much stress can also cause an abrupt withdrawal from society and result in a possible depression.

Stress overload can cause job burn out, chronic fatigue, and nervous breakdowns. All of these conditions can result in long-term effects that can "sap" a person's life energy, focus, and motivation.

Unfortunately, stress can also be caused by the ego, too much attachment to outcome, greed, jealousy, and hate. This is mentioned within the Yoga Sutras, by Patanjali, which has remained a timeless guide to human insight. Sometimes, we create our own stress and are our own worst enemies.

So, what's the solution? Stress management programs are one answer. Have you ever noticed how many stress management techniques look like Yoga? To be honest, if something looks and sounds like Yoga; it's probably "Yoga in disguise."

I do not want to take away any credit, but Yoga is a 5,000 year old health maintenance system. You could call Yoga the "mother" of all health maintenance systems. Many of today's health maintenance systems are "off shoots" of Yoga.

Hatha Yoga teaches you to stretch and strengthen your tense muscles, breathe correctly, relax, meditate and much more. Regular Yoga practice will help you develop your focus and turn stress "on its head." As a result of Yoga practice, you will easily be able to handle life's daily stress.

Whether the form of Yoga you practice is holding postures for a while, or flowing from one posture to the next, your body will be relieved of stress. Hatha Yoga sub-styles such as, Restorative Yoga and Iyengar Yoga, hold the Yoga Postures a bit longer than most.

The controlled breathing, practiced while holding a posture, enables the Yoga student to release stress, and walk away from a Yoga class feeling better than he or she did before the start of the class.

On the other hand, Hatha Yoga sub-styles that flow such as, Vinyasa Yoga, Power Yoga, and Ashtanga Yoga, have more movement, but the repetition of movement will also release stress from your body.

So, which is the best style for you? Most Yoga studios and wellness centers realize that students do not all "dance to the same beat."

These movement-based Yoga classes differ from a gentle Restorative Yoga style. Each Yoga style has its own flavor, but a prospective student should talk to a Yoga teacher prior to the particular class. This is the wisest course of action, when considering your own goals.

Yoga is not a complete cure for stress, but it does cause the opposite effects of stress. Most Yoga students do find themselves living a calmer, more relaxed, and healthier life style as a result of practicing Yoga on and off the mat. This is why so many doctors recommend Yoga to their patients.

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Yoga and Health - Backache Relief

For many of us backache is a normal way of life. What we don't realise is that much of the pain we feel is our own fault. Bad posture causes more backache than we may think. Yoga and health seeks to address this. We don't need to be either injured or ill to suffer debilitating back pain. The main support of our back and upper torso is the spine. The spine is chiefly made up of thirty three vertebrae with connecting ligaments and muscles. Down the middle of the spine is the spinal canal which carries the spinal cord, a huge array of nerves being connected from the brain to their final destination all over our body.

If our posture is poor, whether when walking or even sitting, the connective tissues in the spine become stressed. As we get older it is quite normal for the joints of the spine to suffer a level of wear and tear. A stressed spine can be painful, but if the spine is both stressed, and worn, backache becomes inevitable. Yoga is a wonderful way of improving the alignment of your back. Many of the asanas, or poses, used in Yoga, are specifically aimed at doing just that. The exercises associated with these asanas are designed to strengthen the muscles of the back to help us maintain correct posture. Yoga and health, together, make excellent partners.

Yoga may also be useful where backache is the result of an accident, but I must stress, do not undertake a new exercise regime of any type without first discussing it with your Doctor. That said, it is also true that Doctors often do recommend Yoga for the treatment of many back injuries, remember though that the Doctor makes recommendations based on his or her knowledge of your condition. One reason that Yoga is one of your Doctors choices of treatment is that the exercises used in Yoga are not part of a race, and are not intended to cause stress. In Yoga you do what you can today, and no more. Gentle repetition is the key.

Although the back and spine are given great emphasis in yoga, they are not the whole story. Yoga is a whole body and mind experience that seeks to calm us and reduce the stresses of everyday life, both mental and physical. By being able to relax, we can think more clearly. The asanas and exercises in Yoga help us do this so that we can lose many of the aches and pains we feel everyday. Check through the many other resources here, you will find a lot of free information and are not obliged to buy anything.

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The Ties Between Yoga And Health

Today society has become more and more agitated and more and more soliciting, both mentally and physically. Nowadays we dedicate our lives to careers by working overtime and by forgetting that the most important element in our existence is us. Therefore, if you can pull yourself out of this vortex and realize that life is incredibly short, you should pay the right attention to your body and soul and try to create a bridge, a balance between your environment and yourself.
Needless to say, yoga offers incredible results to stress, exhaustion, etc. and helps you make peace with the world around you and with yourself. We all know what a disastrous trauma stress creates on our body and mind, as it causes our soft tissue to contract and harden, as a self-defense reflex. Therefore, in time, this hardening is translated into lack of flexibility, aches and, at the mental level, into depression, negativism etc.
If you are faced with any of these problems, you should open your mind to yoga classes or yoga retreats, as they will perform miracles both on your body and your mind. There are several forms of yoga you could adopt, according to your predisposition to a certain disease. Therefore, if you have a stressful life or a stressful job, you could adopt Jnana yoga, as it addresses the spiritual and philosophical aspect of life. This practice will help you create the necessary balance between yourself and the exterior world.
On the other hand, if you simply have a sedentary life and spend your time between the car seat and your office chair, it is Hatha yoga that you need. This form of yoga focuses on stretching and will help you get rid of the backaches, causing your muscles to be more flexible. Therefore, your muscle tone will be revitalized and you'll feel better after a workout.
As you may see, yoga has a good effect on your health at all levels, both mental and spiritual. It is a practice that you will rediscover yourself in and that will offer you a different view of the world. If you want to take this to a higher level, there are a lot of companies offering you options like yoga retreats, wellness retreats or yoga holidays, taking you to exquisite locations and thus offering you the perfect place to come at ease with the universe through ancient medicine and organic products.

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