Health Benefits of Yoga

Yoga is an ancient way, practiced for thousands of years, steeped in tradition and, to most people, a mysterious enigma. When practitioners would speak of the many benefits they had experienced in both mental and physical health, yoga would seem to be both a perfect practice, or one whose claims were impossible to believe.

practitioners of yoga, or yogis/yogins (yogini for the ladies) would speak of the unification of mind, spirit, and body. The belief was that when these were brought into balance the persons mental and physical health would improve. The word "harmony" would be heard a lot, as would be "healing", again, applied both to the body and the mind.

Until recently, you could only go by what someone who had personal experience could tell you. There was a reasonable amount of skepticism that yoga could actually be as beneficial to your mental and physical health as its proponents claimed.

However, in the last few years, scientific study, observation, and measurement have proven that yoga can indeed have specific observable affects on your health. It has been shown that body, mind, and spirit do work together and when the effective level of each is raised, the person experiences a much better life in terms of health, happiness, and harmony within himself or herself and with the world in general.

An article published by Johns Hopkins states:

"Over 75 scientific trials have been published on yoga in major medical journals. These studies have shown that yoga is a safe and effective way to increase physical activity that also has important psychological benefits due to its meditative nature."

In our modern society, we are likely to look at yoga first as an "exercise program". As with any good exercise program, yoga can increase muscle strength and respiratory endurance, improve flexibility, and promote balance. It also tends to lessen pain in those afflicted with arthritis and helps to increase energy levels in those who practice it.

Yogis and yogins also have long reported increases in what might be called positive mental states, along with decreases in negative mental states. They tend to report a greater level of optimism, a renewed or improved enthusiasm for life, and a higher sense of alertness and awareness of themselves and the world and people around them. They have also reported decreased levels of aggressiveness, anxiety, and excitability, as well as lowered levels of physical complaints and illnesses.

Scientific observation and testing is now bearing out what practitioners have been saying for years. Studies on the biological, psychological, and biochemical aspects of yoga have shown a wide range of positive results for most who take up the practice of yoga.

When practiced over time, yoga tends to level pulse rate, stabilize the nervous system, normalize stomach and digestive activity, level hormones, and increase joint range of motion. It increases energy, endurance, immunity, and cardiovascular efficiency. It improves eye-hand coordination, reaction time, dexterity, and helps the person to get more restful and restorative sleep.

Yoga also seems to have psychological benefits as well. practitioners and those who study them report that it helps you become more aware of your body, accept yourself more readily, improve your concentration, memory, learning and mood.

Additional benefits of yoga as compared to other exercise programs is that it massages internal organs in a way that other programs do not, and produces a detoxifying effect. Some speculate that this may lead to delaying aging.

Finally, yoga can be practiced almost anywhere, anytime, by anyone, and requires no special equipment. It does not even require special training! While having an expert teach you personally would be best, a careful reading of books on the subject and a DVD or two can get you started. However, our modern citizens tend to throw themselves headfirst into new projects. Not only is this completely opposite from the philosophy and aims of yoga, but it can invite injury and strain. The people in the books and DVD's have been doing yoga for years. It is highly unlikely that you will immediately be able to duplicate their ability to achieve the positions they demonstrate. Just do the best you can, and then do it again tomorrow, and the next day, and the next day...

As always, before beginning any physical fitness program, check with your doctor first to make sure it is okay for you to start. Once started, however, be aware that there are people in their 70s, 80s and 90s doing yoga. You will not be alone.

The author is retired from the Army after 21 years of service, has worked as an accountant, optical lab manager, restaurant manager, and instructor. He has been a member of Mensa for several years, and has written and published poetry, essays, and articles on various subjects for the last 40 years. He developed an interest in health and fitness in the '70s after reading numerous books, including Dr. Kenneth Cooper's "Aerobics". This has led him to continue his personal research into health and fitness for over 30 years, and to pursue course work on health and fitness, including yoga, which he practices regularly. Learn more about Yoga. Articles on Diet and Weight Loss.

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Benefits of Yoga For Overall Health and Stress Relief

Yoga combines mental focus and physical exercise to help its practitioners achieve peace of both mind and body. Its stress- and anxiety-reducing properties are well-documented. In India, as well as in many other places in the world, yoga is studied using scientific methods and used to treat many mental and physical ailments. Yogic science seeks to authenticate cause and effect and develop principles based upon impartial observations. Yogic masters with credibility must have an extensive scientific education in the biological sciences and physics, among other disciplines.

Practicing yoga involves learning a series of postures to hold and meditate through, while at the same time paying special attention to one's breathing - inhaling during specific movements and exhaling with others. From a physical perspective, yoga improves flexibility, strength and endurance while the carefully studied positions develop and promote lubrication of various ligaments and tendons in the body. Besides the mental benefit of stress reduction, many view it as a way to enhance one's spirituality.

Yoga is also considered a body-mind kind of alternative and complementary medicine, enhancing the practitioner's overall health and providing numerous other possible health benefits including:

* Stress reduction: Using quiet, precise movements causes the person to focus on the movement and poses that require concentration and balance and can draw one's focus from a chaotic busy day.
* Improved fitness: Learning and refining yoga poses helps improve flexibility, balance, strength, and range of motion, which makes it less likely that one will injure him or herself while performing routine daily activities or other physical endeavors.
* Managing chronic health conditions: This form of exercise often relieves fatigue, mood, and sleep problems which in turn can help relieve some health problems such as pain, depression, anxiety, insomnia, and some studies suggest it can reduce discomfort in those suffering from diseases such as cancer. It can also help reduce one's heart rate and blood pressure.
* Weight loss: Through deep stretching, yoga detoxifies the muscles which can, in turn, cleanse the body and promote weight loss. The toning of muscles through poses can also reduce inches on the waistline and increase muscle mass, which assists in weight loss. Through its stress reduction benefits, yoga can also help someone hoping to reduce stress-related eating.

It has become clear, even in western medicine, that physical and mental health go hand in hand, and a calm and a harmonious mind is said to be one of the greatest health benefits of Yoga.

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Hand Yoga For Health and Wellness

Have you ever heard of hand yoga? It is the ancient art of specific hand movements also known as mudra. It was originally developed in India and later spread to Asia and the world. These gestures of the hand were used for meditative practices, dance and even for healing different ailments like arthritis and carpel tunnel syndrome.

In modern times hand yoga has mostly been neglected but there is a new upsurge of interest. For example different classical dances like "bharatanatyam" from south India and also from all over the world are actively using these beautiful hand yoga movements. Other examples include Buddhist meditation where different movements are employed as part of the ritual and procedure. People are also turning to hand yoga and mudra for overcoming sports injuries, dupuytren's contractor and arthritis.

There has also been some preliminary research that shows hand yoga mudra's directly influence brain functioning and can improve the mind. The two hemispheres of the brain both have different roles. The right side is more for intuition and art, while the left side is more for problem solving and scientific calculations. For most people the coordination between hemispheres is not in synchrony which can be demonstrated by electroencephalographic (EEG) research. It is said that hand yoga can help to unify and balance the two hemispheres of the brain and thereby improve the nervous system.

We will need to see more research for people to really accept these early findings but the truth is that the ancient cultures of the world have known this for thousands of years. We already are experiencing a widespread upsurge in the popularity and practice of yoga postures and it is only a matter of time that all great spiritual and physical techniques will be adopted from places like India.

It is quite interesting to note that there are so many truths to the ancient Vedic knowledge of India which are only just being confirmed by science now. For example the ancient yogi's knew that the speed of light was about 186,000 miles per second. Sayana, a Vedic scholar who lived around 1300 A.D. was quoted to saying, "With deep respect, I bow to the sun, who travels 2,202 yojanas in half a nimesha." If you need to do the math - 2,202 x 9 miles (1 yojana) x 75/8 (half a nimesha) = 185,794 miles per second!

Asher Fergusson is a scholar of Vedic Literature and Vedic Knowledge. He has a keen interest in Indian culture and how it can benefit human kind.

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Yoga and Health - Backache in Pregnancy

Backache during pregnancy is extremely common. In fact a majority of mothers-to-be will suffer from backache during the second and third trimesters. The reasons for this are usually quite natural. As the baby grows mother's body starts to produce and release hormones. These hormones effectively allow her hips to expand to more ably carry the baby. As the pregnancy progresses it is not unusual for the mothers-to-be to gain quite a lot of weight, 25 to 35 pounds is normal. This has the effect of lowering her centre of gravity. This and the fact that most of the weight is carried at the front can lead to stresses on the spine.

Pregnancy is supposed to be the most enjoyable part of motherhood, but many first time mothers would probably disagree, particular during the third trimester. The backache and the pressure on the bladder requiring repeated attention can be very wearing. Both the backache and bladder leakage can cause a lot of stress to a new mother.

Yoga really can help to reduce stress. The asanas, or poses used in yoga, are designed to calm both body and mind whilst strengthening muscle and improving blood flow. There are a lot of yoga asanas and exercises that are specifically designed for pregnant women. Yoga is often recommended by doctors to pregnant patients, and it is often possible to be referred to specialist Yoga units.

One of the reasons that Doctors recommend Yoga is because of its calming influence. Yoga is not, and never will be a race. It is rather, a gentle regime of poses and associated exercises that act on various parts of the body. Not all Yoga asanas are suitable for pregnant women, which is why a Yoga class or decent videos can be very helpful. It is pretty obvious that a pregnant woman should avoid exercise on her stomach. It is perhaps less obvious that exercises that require her laying on her back are also not a good idea, as this can result in reduced blood flow to the abdominal area.

Yoga has been around for more than 5,000 years, and during that time it has been studied to exhaustion by its exponents. It has been used by soldiers and scholars alike. To many, Yoga is a religion. To others it is a valued resource and exercise. The asanas and exercises for pregnant women have been developed over thousands of years and have a proven record of benefits.
Where backache is a problem in pregnancy it's generally accepted that most drugs or pain killers should be avoided. This is where Yoga can help. It can be experienced either in private or as part of a class. There is no need to feel self conscious or awkward. Instead, experience the feeling of well being it brings. Access here to many more helpful articles including pregnancy and pre-natal.


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Yoga Retreats - Fitness and Fun

Yoga is an ancient time art of practicing of physical poses. A large number of people are passionate about yoga and its benefits. It increases body strength and flexibility, ability to relax and gives peace to the mind, body and soul. People can have more fun with yoga by attending yoga retreats and wellness programs.

Yoga retreats are places which brings you the widest range of sojourns at one place. This is the only place which acts as a platform for the people to share their passion for yoga and its benefits. Companies, who organise retreats as well as wellness programs, also organise Yoga Holidays and accommodations as a package from all over the World. They attempt to categorize arrangements according to environmental preferences i.e. one can select Retreats or Retreat Centres based on her location choice, retreat theme such as yoga / spiritual / detox, opt for specific types of Yoga, etc. Plus, they give a person the opportunity to enjoy scenic surroundings, as many yoga retreats are located in beautiful locations around the world.

Yoga Holidays are the ideal way to relax and recharge. They help in widening the awareness and knowledge about yoga among people. Many showcases are being organised about these retreats to spread yoga throughout the world in an organized manner. As a result, people are waking up to the fitness and fun element of yoga. Yoga helps in reducing stress, boosting stamina, blood circulation and immunity, enhancing mental power, etc. Yoga can help on successfully recover from serious sicknesses and disabilities.

Another important benefit of taking Yoga Holidays is that people get a break from their daily routine as they go out in different, exotic locations and this makes them feel completely rejuvenated. The yoga trainers guide people in a proper system and make them feel comfortable in practicing yoga. They share and communicate the ancient knowledge of Western and Eastern traditions through the healing power of yoga and meditation with people. These wellness programs further enhance the fun by offering other facilities like walking, cycling, excursions, etc. They may include instructions on breathing, chanting, and meditation. This results in huge benefits like correcting metabolic disorders, overcoming stress and mind behaviours that seem beyond your control, and changing firmly entrenched attitudes or personality disorders.

James William is an expert author who mainly writes articles on yoga. He is providing useful information on Yoga Retreats.

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Yoga for Strength

Yoga is a proven way of improving your body's defence mechanism and vitality. It is a great practice to build endurance, fight and reduce various diseases and strengthen your body and mind. Yoga also immensely helps in coping with stress. It doesn't only improve the physical side of its practitioners but also their mental capabilities. Through the use of different asanas, breathing exercises and meditation, yoga helps prepare you to face the daily challenges of life in a better way.

Yoga Asanas

Yoga asanas in their different orientations, provide numerous benefits to the body and mind. Regularly practising yoga increases the capacity of your tendons to prevent any muscle contractions from reaching a point where it will be hurtful for the tendons. What this basically means is that the flexibility of your muscles increase. This defends you against pulled muscles and stiffness, often experienced due to excessive fatigue or stress. Yoga asanas meant to improve strength, specially target an enhanced muscles ability to increase endurance and prevent muscles from collapsing as a result of stretched tendons.

People who perform yoga regularly, report a significant improvement in their balance and flexibility. Another critical area yoga strengthens is the spine. Yoga asanas are designed such that they take the stress off the spine thus improving back pains and ailments.

Breathing Exercises

The various breathing exercise, which are a pivotal part of yoga, make sure that body supply of oxygen is deliberately replenished. When the body gets proper oxygen, it can burn fat cells faster and more frequently. Increased metabolism as a result of yoga, contributes to improved immunity from diseases. With practicing yoga regularly, a feeling of lightness and vigor settles in, replacing the constant fatigue and heaviness in the body and the mind.

Breathing exercises in yoga are vital in gaining mental clarity and focus. Through the inhaling and exhaling rituals, one learns to breath in the vitality and breath out the internal stress and illnesess.

Muscle Coordination

Yoga also improves coordination between various body parts. It ensures smoother and more efficient functioning of the organs in human body. This is why many medical practitioners suggest yoga to their patients. Improved muscle coordination further augments the new found balance in yogis and enables over weight people to manage their weight better.

A particular type of yoga called Ashtanga Yoga incorporates exercises that target to improve the yogi's strength and flexibility. Power yoga to improve one's strength and endurance, is the West's version of the same style of Ashtanga yoga.

Bushra K. Hashmi is a Media and Marketing Research professional and an academic with a passion for writing. Her writing interests are as eccentric as her work interests. From Fitness to Research, from beauty to current affairs, she has an opinion on everything. She can be reached at bushra.h@cognitionworld.com

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Yoga For Those Who Work Full-Time

The fate of a modern business person is stressful as there is always plenty to do. It would take a very convincing argument to persuade a successful business person to add more to their already full schedule. So why even consider regular yoga classes? However, there are many benefits of yoga and how they apply to busy people.

The ultimate objective of all business professionals is to become successful, right? Ever heard the adage that your health is your wealth? Believe it or not, no matter how much money you earn, you can't profit from it if you're dead and your health is often forgotten in today's busy commercial world. But the question is not whether one can afford the time to exercise and stay healthy, it is if they can afford not to. It is important to consider how much health status can affect work. A healthy body allows you to concentrate more, work harder and increase productivity. Yoga is the perfect way for a business person to take care of themselves because the exercises are so incredibly low impact. The poses can be done by even the most out of the shape person. The more it is done the better their health will be.

Yoga is an efficient way of releasing tension and stress. Throughout a work day our vital organs can experience blockages and don't receive the oxygen and nutrients needed to function properly. Yoga will stretch different muscle groups in particular ways that result in the release of the blockage so that blood and can flow to the body's organs allowing the oxygen and nutrients they need.

The benefits of yoga are immediate and long term health. Blood flow is increases and the body works better due to getting the nutrients it needs. The tension is also released from the muscles and lymphatic system is capable of dealing more effectively with waste products. You will have a better digestive system that functions efficiently. Your general balance, coordination and flexibility will also be greatly improved.

You will realize that the more you practice yoga the more you will be comfortable with yourself and other people. Your sense of yourself will increase and you will perform better in business as well as social situations. These are perhaps the best gifts that yoga will give you.

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The Major Health Benefits Of Yoga

We all want to be and stay healthy, but with the lifestyles that we have today, it is just getting harder every to do that. And that is where yoga steps in which requires just a few minutes each day to attain the feeling of balance and serenity of the mind and body. There have been certain health benefits of yoga, further making it a favorite fitness regimen among health buffs.

Perhaps the first thing that comes to your mind when you encounter the word yoga is that of a person, seated on a mat, and doing some stretches. As strange as every yoga position may look like, it is those stretches that bring a feeling of wellness to the person performing it. By stretching your muscles, it helps to relieve muscle stiffness, pain, and tension. It also helps in lubricating the joints, making it easier and less painful to move our joints and other major body parts.

Now that you have a glimpse of what yoga is like, here are some of the popular health benefits of yoga:

Yoga contributes to improved posture. It helps in strengthening our muscles, allowing for better posture and body support. It makes sitting and standing for longer periods of time a lot easier and less stiff.

Often, yoga is equated to relaxation because it effectively removes tension not just from our bodies but also from our minds. It helps to remove stress, in the process replacing a feeling of calmness. Often, people who do yoga for the first time claim that they immediately feel less stressed after just one session.

While yoga cannot be considered an aerobic fitness regimen, it can, however, improve our lung capacity. This is achieved through the mindful breathing that accompanies every yoga position. Depending on the pose and the purpose, the breath can be deepened or lengthened to contribute in relaxing the body. This in turn allows for easier stretching and posing.

Are you suffering from high blood pressure? Yoga might just be the answer that you need. Because of its relaxing effects, it can effectively make you feel less tensed. This helps in lowering your blood pressure and making you less prone to some heart diseases and even stroke.

Are you feeling down lately? Depression is one of the major causes of sickness these days. Because when you are depressed you tend to take less care of your body. You start to eat unhealthy foods. You have no energy or enthusiasm to exercise. You start to have a hard time sleeping, instead you are frequently awake even during the night worrying about a lot of things. While yoga may not be the complete solution you maybe looking for, on the other hand, it can definitely help in improving your mood and concentration, in turn helping you fight off depression.

The health benefits of yoga goes on and on, but those mentioned in this article are among the top ones. Just give yoga a try, and aside from better health, another benefit of doing yoga is that you can connect with similar health-conscious people. That is if you choose to do yoga in a group.

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Yoga After An Illness

After an illness, your doctor often will suggest tips to stay well which include both dietary and exercise ideas. Yoga is a nice option as it has gentle poses that can benefit someone without being too difficult for beginners. It also is excellent to relieve stress. Breathing helps the body both to relax and to expand it's lung capacity. The mind gets trained to let go and this gets applied to daily situations. Many physical conditions are worsened by stress and these include high blood pressure and problems with respiration.

Flexibility is improved by yoga and this enables one to have more balance in daily life. This is also important because having a greater range of motion can help to prevent strains and muscular issues. Becoming more flexibile is also very empowering. When you are able to turn your head an additional inch or so while looking to the side during driving, it is a wonderful feeling of expansion. Also being able to reach a bit higher in one's kitchen is a very rewarding feeling that often results after stretching for a period of time.

Increased energy is something many people speak about needing when recovering from an illness. Yoga helps increase energy by breathing exercises and the visualizations that enable one to stop carrying emotional weight each day. We often get our energy depleted because we review painful situations over and over again or live in the future rather than the present.

Some of the yoga poses work on strengthening the back. When one does this it can help alleviate back pain because of new alignments and balances. Another advantage is that this can help one have an improved sleep pattern. By working on the body's tendons and ligaments, joint pain can be reduced and the body will also become more toned.

Yoga, after an illness, also helps in improving your endurance level. Exercises such as Power Yoga, Ashtanga Yoga, Bikram Yoga and Vinyasa Yoga keep the body in constant movement often based on variations of the sun salutation. This can be beneficial, though one may want to start with restorative or gentle yoga after dealing with an illness. Some studies also say that yoga helps women who are nearing menopause as it improves the bone density. Adults and children who have ADHD or ADD can benefit from Yoga immensely by learning to control their breathing and practicing focusing. This leads to better concentration at work and school. It can also help kids release excess energy and help reduce impulsive behavior issues.

Always perform yoga under a trained instructor. Learn how to do the poses properly. If one is unable to attend a class, there are dvds that one can do at home which include chair or sitting yoga. This avoids the problems of sitting on the floor that may be difficult with those challenged by physical problems.

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Yoga Fights Stress

A research in England shows that more than 30 percent of women are not happy with their lives and they do not find the meaning of it. The lack of meaning can cause crises, conflicts, lack of understanding with others, not much qualification skills, lack of ideals, difficulties when dealing with every problem on the way to success, lack of philanthropic feelings and aspiration for beauty, egoism, avidity and greediness, limiting the freedom, sexual and intellectual degradation, destructiveness, alcoholism and drug evil. We can overcome the art of living, only on condition we understand that it is subordinate to the same laws, which are functioning in nature, but are already known from people and they are applying them. When we have an optimistic attitude for life we are turning ourselves into original and creative people. This leads to a feeling of satisfaction and makes a balance between the human being, nature and society. Once we manage to do that, we will be much calmer and happier and the nature and society will reveal its secrets and treasures.

American research shows that yoga is a great tool used to fight stress. Scientists compared yoga exercises with the usual routine walking. It was determined that people, who practice yoga exercises are in good spirits and they are not that anxious. This research was examining 19 people, that went for this program connected with yoga exercises and other 15 people, who went into the program connected with daily walking. The participants of the two groups were taking 1 hour daily in a period of 12 weeks for their own program and they have been through several tests that were examining their anxiousness and their moods. Except for this the scientists used nuclear magnetic resonance to examine the levels of the chemical substances and the gamma acids in our brains. This is a neurotransmitter which is relaxing the brain activity, decreasing the anxiety and causes the state of peace. The participants, who were doing yoga exercises, demonstrated a better temper and less anxiety in comparison with the other group, who were walking one hour a day. Yoga exercises caused the increasing of the levels of this acid, which is connecting with the higher spirits and the happiness.

Nowadays many people do yoga to control effectively the stress and to manage things such as overweight. Overweight could also be caused by stress. Actually most of the diseases (a research shows that it is 90 percents of them) are caused by stress. The idea of yoga is to do it on a regular base and to seek for perfection (even if you are unable to do the exercises correctly at first, you should strive for this perfection) and you will make it. You will see the difference in your stress levels if you practice yoga daily. Also if you want to control your weight, you can practice yoga for this purpose too. The results are unbelievable.


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Yoga and the Physically Challenged

When I first decided to get certified as a yoga teacher I thought I'd be teaching in gyms or studios, not really sure how I was going to get classes. Then Kaiser contacted the institute in S.F. looking for an instructor. I was and still am one of the few Integral Yoga teachers in the east bay. Living in Oakland at the time, Fremont Kaiser was a commute, but I went for the interview anyway. This is now my eleventh year teaching yoga in the tri-city area and I love every minute of it.

I began teaching level 1 classes, then added a gentle class because so many students were being referred by their doctors to me and had many varying health issues. Teaching people with so many different issues was challenging. There is no way anyone can show you how to teach and accommodate all these issues.It took me a long time to be able to tune in and help people modify poses according to their needs.

Gentle yoga students have a special place in my heart 'because I know it takes a lot more for them to show up, despite the discomfort they have. They have been more my teachers than I theirs, just because of my being forced to figure things out to try and help them. They are a very neglected part of the yoga population, as well as people recovering from stokes, cerebral palsy, polio, muscular dystrophy to name a few. Even the regular students who come are the kinds of people who would never go to a yoga studio, because of the seeming competitive nature, slim bodies, and latest yoga fashions.

I have been humbled consistently with the beautiful spirits of these special people and am honored and inspired to continue to reach out to those who thought yoga was something they could never do. I have taught a few people privately who needed the extra attention, and work to empower them to feel more comfortable in their sacred bodies. I believe we are given everything for a divine reason and I hold everyone in that space. Having a daughter with downs syndrome has helped me understand the special needs population more, and maybe the universe was preparing me for the path I am now on. The beauty is certainly in the journey, not the destination. Who knew?

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How to Relax - 3 Yoga Postures to Help You Relax Between Poses

Learning how to relax is often a key reason for people taking up yoga.

Life is busy and as a yoga teacher I hear many of my students say that they are stressed and need to relax. If you don't take time out to rest and relax chances are you could end up with serious stress related conditions such as high blood pressure, migraines or even in extreme cases suffer a heart attack.

Stress is a genuine health issue that affects lots of people in different ways. How you respond to periods of change and difficulty in your life plays a key role in determining how your stress levels are affected. When you relax you allow your body to release the build up of tension and pressure.

In yoga, there are three main ways to relax between poses, you can relax on your back, on your abdomen or curled up in the child pose. When you relax, you allow the body to rebalance and regulate which leads to your body working in a more efficient manner. Relaxation also allows the body to absorb the effect of the previous pose before you practice the next one. In this way you feel invigorated and ready to focus fully on the next pose.

Yoga relaxation works on three main levels - physical, mental and spiritual and is the most natural way to rest, relax and re-energise your mind body and spirit.

Here are the three main ways to relax between yoga poses.

1. Relax On Your Back - The Corpse Pose. This is the most traditional method of yoga relaxation. In the Corpse Pose you lie comfortably on your back with your arms at a few inches from the sides of your body, palms facing upwards. Have your legs hip distance apart and allow your ankles and toes to fall out to the side. Make sure your lower back is flat on the floor. Sometimes it helps to straighten your back by having your feet flat on the floor, knees up and then slide your buttocks as close as possible to your feet, before slowly straightening your legs back along the floor. If your back is still sore or uncomfortable, then keep your knees up with your feet flat on the floor or roll a folded up blanket and place it under your hips. Focus your awareness on your breath, breathe in and out through your nose and gently take 3 - 7 rounds of deep abdominal breathing. Just allow your body to relax and sink further into the ground with each out breath.

2. The Child Pose - Another classic yoga relaxation pose. The Child Pose helps to ease tension along your back and neck muscles as well as give a gentle stretch to the muscles around your hips. Ideal to practice, especially after more strenuous inverted poses or any backward bending postures. For the Child Pose, sit on your heels and lean forwards until your forehead touches the mat/floor. Place your arms alongside your legs and rest your hands beside your feet with your palms facing up. If this is too uncomfortable, place a small cushion between your thighs and abdomen or kneel back and separate your knees so your belly has more space to breathe. Also, if your forehead is not able to reach the ground, place one hand on top of the other and rest your forehead on the top hand. Take 3 - 7 rounds of slow deep breaths and then move onto your next pose.

3. Relax On Your Front/Abdomen. It is especially good to rest for a few rounds of steady breathing on your front, especially after practicing any backward bends done on the floor, for example, Cobra or Locust. When laying on your front, make sure you feel comfortable, have the big toes touching and ankles falling to the side. This helps the muscles in your leg to relax. Make a pillow with your hands and rest your cheek on the pillow. This helps to release any back or neck strain. Take at least 3 - 7 rounds of deep breathing as you relax and sink your body into the ground.

The beauty of these three easy yoga relaxation poses is you can practice in bed which is an ideal way to rest and unwind after a busy day at work. Have a go and let me know which pose you find most rewarding.

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Why Practice Yoga? The Mental and Physical Benefits of Yoga

A student comes to yoga because of illness, hoping that yoga can rejuvenate them, and restore health. Another comes to come yoga after hearing of the many benefits, hoping to maintain good health and prevent illness. Others may come hoping to challenge themselves physically and emotionally. And many come to relax and reduce tension and stress, drawn to the contemplative side of yoga. All will find what they are looking for in the practice of yoga.

The list of health related issues that yoga offers relief for is a very long one indeed. The ability of yoga to lower blood pressure and reduce stress assists in recovery after heart attacks. Dr. Dean Ornish, best selling author, has done considerable research into yoga and heart patients, and recommends yoga both to prevent heart attacks and as part of the recovery process. People suffering from Fibromyalgia and Multiple Sclerosis have reported a reduction in symptoms after a regular yoga practice. Yoga improves balance, muscle tone, and seems to help fight the fatigue that is part of these illnesses. Because of the focus on strengthening, gently twisting, and lengthening the spine and small muscles that surround it, yoga has a therapeutic effect on many types of backaches and pain. Some sufferers of back pain report complete freedom from pain after maintaining a regular yoga practice. Yoga can also bring relief from sports injuries, ranging from strained hamstrings, IT band pain (common in runners), and repetitive motion injuries at the joints, to tightness and loss of flexibility as muscles develop and shorten from athletic training.

Nothing can prevent aging, but yoga can certainly make growing older a more graceful and enjoyable process. Although we associate people who do yoga with pictures of the young and beautiful seen in magazines and commercials, most yogis are middle aged and older. They know first hand the numerous preventative and protective benefits of a yoga practice for physical as well as mental health. In the physical realm, yoga builds strength in the arms, legs and core (the center of the body). Strength allows us to lift things, carry groceries, yard waste, and move our own bodies with ease. The practice of yoga also maintains and improves the range of motion in the spine and joints. A flexible spine allows us to reach up to get something from the cupboard, bend down to pick something up, and turn our heads to see as we drive.

Mentally, yoga sharpens and focuses the mind. The postures are always done with focus and awareness on the breath and the body. There is not mindless repetition or chatting while practicing. Focus on the body and breath, how the two work together, the effects physically and emotionally, engage the mind and increase the ability to concentrate. A flexible, strong and active mind is just as important as a flexible, strong and active body. The breathing exercises are meant to remind us to take deep full breaths in and out, not the shallow breaths as adults we become accustomed to taking. As the inhalations and exhalations become fuller, the mind becomes calmer and more peaceful. Moreover, yoga instills a deep sense of well-being. The inward focus teaches the mind to let go of stress and negative thoughts. Areas in the body that may be misaligned or holding tension are identified and the tension can be released.

The challenges involved in practicing and studying yoga are on going. The sheer number of yoga postures, with infinite variations, keeps the body stimulated and the mind engaged. There is a complex system of philosophy and writings behind the practice detailing why the breathing and postures are done, and discussing the benefits of meditation as well. Yoga philosophy includes a system of ethics, including non-harming, non-stealing, non-hoarding, truthfulness, steadfastness, and self-inquiry. Legends and histories explain the essence of these teachings, most notably The Bhagavad Gita. If drawn to reading and studying, there are numerous other books offering opportunities to learn about and discuss yoga in this dimension as well.

The postures, breathing, and philosophy of yoga all lead to deep contemplation. The ability of yoga to relax body and mind, leading to a reduction of tension and stress is arguably, its most important benefit. Yoga allows us to become still. During a yoga class, frequent pauses are taken so that we can really notice how we are feeling; the effects the breathing and postures are having on our bodies, and what our thoughts are. A yoga class traditionally ends with students lying on their backs in relaxation pose while the teacher leads a point-by-point relaxation for the body and mind. Eventually, an interest in formal meditation practice may develop. All of the parts of yoga class are preparation for sitting in meditation.

What draws a person to start a yoga practice? There are as many reasons why as there are people taking yoga classes. When the body, breath and mind work together, positive changes both physical and mental do occur. Explore the ways yoga can benefit you, by joining a class today.


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How Yoga Actually Works

Tension inhibits the flow of chi or life energy in the body and prevents toxins from being flushed out of the body.

Asanas, or yoga postures, require awareness, holding and relaxation of the body, along with full and unrestricted deep breathing, all of which activates the relaxation response and engages prana that recharges our energy and evokes feelings of calm and peacefulness.

Yoga works in the following ways:

Deep breathing, relaxation and concentration, inherent in meditation, mindfulness and yoga enable us to detach from the easily agitated and distracted mind, allowing us to feel calmer.
The contemplative nature of yoga enhances the immune system.
Breathing fully brings oxygen to the brain which increases alertness and encourages better mental functioning. Increasing oxygen flow to the body's systems encourages them to function more efficiently and effectively.
Inactivity contributes to shallow breathing which decreases the flow of oxygen to the body and brain, causing sleepiness and sluggishness. Yoga leads to better health,greater longevity and increased mental alertness.
Yoga also relaxes muscles. As muscles stretch, they lengthen, are more efficient and less prone to injury.
Yoga strengthens the entire body: flexibility and strength of the spine, increased circulation, and ensures the supply of nutrients and oxygen to the nerves. Asanas massage internal organs, stimulating pressure points that govern the flow of life energy or prana (also known as or chi).


Many of us respond to stresses of life with self-destructive behaviour. For example when we wake up in the morning and feel sluggish or sleepy, we grab a cup of coffee and drink it in the car on the way to work. Practicing yoga when we are tired is psychologically beneficial and promotes good health.

Our bodies also respond to the way we think. When we are negative and angry we experience physical and chemical changes in our bodies such as rising blood pressure and a faster heart rate. When we are afraid or threatened, the sympathetic nervous system releases adrenaline, we feel increased muscle tension, and our blood pressure rises - all symptoms of the fight-or-flight response that wrecks havoc with our immune systems ability to fight off illness.

Practicing yoga teaches us to breath, relax and strengthen our bodies so that we move gracefully and safely and we experience a sense of ease and well-being.

The quiet, tranquil environment of a yoga practice encourages mindful movements of the body and breath. Once the body becomes accustomed to the union of body, mind and spirit, we can induce and experience this state off the mat and return more easily to homeostasis after thinking of or experiencing a stressful event.

So, yoga enhances immune function; facilitate and enhances of the body's return to homeostasis following stressful situations; promotes the flow of blood and prana, recharges the body's energy reserves; prevents loss of muscle tone and mass; increases oxygen flow; increases circulation, ensuring the supply of nutrients and oxygen to the nerves; and massages and stimulates internal organs.

Yoga reduces the effects of stress and induces feelings of calm and peacefulness, combats depression and anxiety, increases self-esteem, stimulates key pressure points that govern the flow of life energy or prana, increases mental alertness and enhances longevity.

So this is how yoga actually works and provide excellent reasons to practice yoga.
Nancy Nicolazzo (Saddhamala) offers free information on meditation and mindfulness on her website http://mindfulworkshops.com

She is a twenty-year veteran of teaching, consulting and coaching. Assisting individuals and corporate professionals to find new skills to improve their professional and personal lives with skillfulness, compassion and mindfulness is the focus of Nancy's coaching.

Nancy leverages what she has learned as a mother, teacher and Buddhist practitioner to offer a unique, relevant and valuable perspective to the people she coaches.

For a free list of ways to practice mindfulness, and to learn more about meditation and mindfulness coaching, click here: http://mindfulworkshops.com

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Yoga Practice For Teens To Reduce Anxiety And Boost Self-Esteem

Doing yoga for teens would be a great way to help them in dealing with anxiety and boosting self-esteem. The yoga poses can be effective in relaxation and enhance their physical abilities. Recently, yoga has been introduced to young children and teenagers as a form of therapy and physical exercise. There are a number of yoga websites offering articles, techniques, classes, and testimonials on the benefits of the children that participate.

The teenage years

One of the most important and difficult times in a child's life is the teenage years. In school, it is the period of wanting to "fit in" accompanied with peer pressure. They will usually have lots of homework and if they are into extracurricular activities such as sports, band, or drama, a significant amount of time is required for that. For some, this can be too much of a challenge. Life at home may also have its challenges with parents and siblings.

The question to be asked is, "what activity/activities are available to help teens through difficult situations they may encounter?" For the most part, teens have support from friends, school activities and family. But where do they turn when the support is not readily available to them when they need it most?

Yoga benefits

Doing a low impact style of yoga, such as Iyengar, would be the best way for kids to experience calmness and empowerment. Each pose is performed gently and consciously with much attention given to breathing, expansion, and balance. In this process, it will enable the teen to focus on self that will help release tension, frustration or even anger and transform those energies into a more relaxed state.

The poses are excellent for boosting self-esteem in that it challenges the individual's ability to stay in balance, both in mind and body. Significant results may be attained through each session. Yoga exercises are not easy to do as some individuals may realize but with continued commitment, teens will be taking great strides towards self-fulfillment. With that level of confidence, teens will be able to handle trying situations differently and effectively.

Place of comfort

Yoga is not a cure-all by any means but it is a safe and alternative way for teenagers to find a place of comfort. Finding that place is far more intriguing and beneficial than doing drugs or being caught in unfavorable situations. Yoga is not for everyone but for those who embrace its importance, it will improve their quality of life in the days and years to come.

Where to find yoga classes

Parents, you might be able to find classes in your neighborhood or in your local newspaper. Keep in mind that not all yoga studios will have programs specific to teens. Probably the best avenue to do a search would be online. The age of the world wide web has made accessing information on any topic quick and easy.

From the web you will be able to narrow your search specific to your needs without even leaving your home. Though, if a studio were found, it would be wise to visit and observe the practice. Take the time to get as much information that you will need from the class instructor to insure it will be a match for your child.
About the author:

Thaddeus W Johnson is a writer who enjoys providing online shoppers with valuable information for purchasing and the benefits of shopping online.

C 2008 Thaddeus W Johnson

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Why You Should Start Yoga

Yoga is one of the oldest forms of exercise on the planet, with new research suggesting that it may be up to 5000 years old! Yoga has a huge number of benefits, improving physical, mental and emotional health, so it's no surprise that its popularity is again on the rise! Here are my 10 top reasons why you should start doing yoga today!

1. Stress busting

Stress causes one in five British employees to suffer from anxiety and depression, and costs the UK £100 billion in lost output every year. Yoga is one of the most effective methods of stress relief, and recent research supervised by a British University found that a six week programme of weekly Yoga classes reduced anxiety and fatigue, while increasing emotional well-being and resilience to stress.

'The benefits that Yoga has brought me have dramatically reduced my stress levels and increased my awareness of the daily pressures that are faced by most of my colleagues. I am more conscious of not taking on this stress myself. As a result, people value my increased creativity, clarity and calm, and my client base has expanded.' - J.M. senior management consultant, UK

2. Reduces anxiety

'I hardly recognise myself as the person I was six years ago, before starting a regular yoga practice. The bouts of depression, anxiety and low self-esteem I used to suffer on a regular basis have gone, to be replaced by increasing self confidence and a joyfulness in life that I'd forgotten was possible.' - Catherine, Yoga teacher, UK

3. Good for your back

Yoga is one of the safest forms of exercise to improve back pain. In a recent study, 72 % of yoga practitioners questioned found Yoga reduced their back pain. Many people believe that rest is best for back pain, whereas in fact, gentle exercise such as Dru Yoga helps to stretch and relax the tight muscles that can cause back pain.

4. Increases energy

One of the surprising benefits of yoga is the higher levels of energy which regular practitioners experience. Rather than relying on coffee or other stimulants to get going in the morning, ten minutes of daily yoga can give you a great energy rush with no side effects. Yoga students reported that 86% of them enjoyed increased energy levels after practising yoga.

5. Emotional balance

Yoga can help you to feel good, no matter what the weather's like! True happiness comes from within, and the inner joy that comes from a great yoga class or meditation session is second to none. Many people find that a regular practice of yoga helps them to keep emotionally balanced, and ready to face each day with an optimistic attitude. Try it!

6. Banish aches and pains

Yoga's gentle movements and stretches are a perfect way to deal with general aches and pains. I've found that a ten minute practice of Yoga daily helps keep my body in top condition and to melt away the niggling aches which can build up when we're working hard, or not exercising enough. Dru's Energy Block release sequences, which systematically twist, bend and stretch the body from the top of the head to the tips of the toes, are the ideal yoga practice to soothe away bodily pains.

7. Better breathing

Many people come to yoga because of health conditions such as asthma or bronchitis. Pranayama, or yoga breathing exercises, can be very benefiicial in helping you to relax and gain control of your mind and emotions, thus helping you to breathe easier. In Yoga, exercises such as the pigeon breath or the windmill are often taught to help people with breathing problems - to great effect.

8. Feel ageless

One of my yoga students trained as a teacher at the young age of 85! Yoga is one of the most effective ways of keeping young, fit and health - both in mind and body, no matter what your age! It naturally tackles all those signs of aging from inside out - as it restores the elasticity of the spine and joints, firms the skin, corrects poor posture and brings higher energy levels.

9. Improved flexibility

If you've had trouble bending or twisting recently then you'd benefit from yoga's effects of increasing flexibility. Yoga stretches are a gentle way of helping the muscles and joints regain their natural mobility. When I was a teenager, I was so inflexible that I couldn't touch my toes, whereas after just a few months of regular Yoga pracice, my flexibility had increased hugely and I could easily touch my toes! Many people who do sports such as football, climbing or running appreciate the fact that yoga quickly increases flexibility.

10. The feel-good factor

A recent study of yoga in the workplace found that just one yoga class a week led to increased life purpose and satisfaction, and feelings of greater self-confidence during stressful situations. Yoga increases self-confidence by improving posture, increasing health and feelings of well-being. So if you fancy having a post-yoga glow - then get to a yoga class!
Jane Clapham is a Dru Yoga teacher trainer, and leads meditation retreats and holidays in the Celtic mountains of Wales and worldwide. Contact her at hello@druworldwide.com to be included in the weekly newsletter from Dru worldwide, which includes yoga and stress-busting tips. For more information about Dru Yoga, which is the perfect preparation for meditation, visit http://www.druworldwide.com/ You'll find yoga classes, yoga holidays and yoga training courses which are taught in the UK, North America, Netherlands and Australia. Have a stress-free day!

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