4 Best Yoga Positions for Fibromyalgia
Living with fibromyalgia is a daily challenge. Fibromyalgia is a disorder marked by chronic pain, especially of the muscles and joints. This pain tends to be centered in the back or neck and is often accompanied by arm or leg pain. While there is little to be done for treating fibromyalgia, yoga can help relieve the pain it brings. There are four great yoga poses to work into your routine if you want to alleviate fibromyalgia pain.
1. Downward Facing Dog against a Wall
Downward Facing Dog is an excellent yoga pose for stretching out your back, and doing it against a wall keeps you from applying too much pressure on your back and legs. Face a wall, giving yourself about three feet of space. Stretch your arms out and lean toward the wall. Once your hands meet the wall, slide them down until your core is parallel to the floor. Slide your feet back to create a 90 degree angle. Push against the wall, stretch your back and breathe deeply.
2. Side-Angle Pose
To start this pose, which stretches your abdomen and prevents leg cramps, stand with your feet about three feet apart. Raise your arms alongside you at shoulder level. Turn your right foot out to point away from your body. Bend your right knee as you lunge towards the right, and rest your right elbow on your right knee. Lean your left arm overhead, reaching above your head. Turn your head to look up, and lower your right hand to touch the ground along the outside of your right foot. Repeat on your left side.
3. Triangle Pose
Triangle Pose is a yoga pose that helps stretch your legs, alleviate pain in your torso and improve breathing. It is similar to Side-Angle pose, so it helps to move into Triangle Pose from Side-Angle Pose. From Side-Angle Pose, continue to look up towards your extended left arm. Return your right elbow to rest on your right knee for support as you stretch your right leg back out to a straight position. Drop your right hand back down to the ground. Feel your hips open up, your back stretch and your legs stretch out.
4. Reclined Hip Opener
The Reclined Hip Opener Pose helps open your hips and stretch out your pelvic area, relieving muscle tightness and pain. To begin, lay on your back with your knees bent and feet on the ground. Bend your left leg, bringing your left knee to your chest. Move your left foot to rest on your right thigh, just above the knee. Hold onto the back of your right thigh and slowly pull toward your torso. Don’t pull your leg so far that you experience pain—just enough so you feel a nice stretch. Lower your leg back to the ground and repeat on the other side.
Using yoga is a healthy, natural way to treat fibromyalgia pain. Work these poses into your yoga routine today so you can start minimizing your fibromyalgia symptoms.
4 Yoga Positions for Healing after a Miscarriage
A miscarriage is one of the most painful things a woman can experience. If you’ve experienced or are going through a miscarriage, it’s important to know that you are not alone in it. There are ways that you can heal, and yoga is one of those methods. There are several poses that help your body recover. As you go through these poses, remember to practice yoga breathing. Breathe in and out through your nose, being sure to inhale and exhale slowly and fully on each breath.
1. Butterfly Pose
Sitting on your yoga mat, hold your back straight and head level. Draw your knees into your chest and your feet up against your pelvic area. Using your thigh muscles, lower your legs out and down to the ground. Do not force them with your hands. If it hurts at any point, stop. If it is too difficult to lower your legs all the way to the ground, you can use a pillow on either or both sides to support your legs. You can either hold your feet with your hands or hold your hands in front of your chest. This yoga pose opens the hips and pelvic region, providing relief from soreness and strains.
2. Seated Forward Bend
This pose is good for relaxing the core, alleviating cramps and mental relaxation. To start, sit on the ground with your butt supported by a small pillow. Put your legs out straight in front of you on the ground. Shift around until you feel comfortable where you are sitting, and then extend your arms in front of you as you bend from your hips to lower your torso to your legs. Go only as far as you are comfortable—it can take a while to lower yourself fully into this pose, so take your time and don’t push yourself.
3. Half Moon Pose
Begin this pose from triangle pose. These directions are for someone who’s starting out in triangle pose, with their left hand on the ground, left leg close to it, right arm in the air, and right leg long and pointed away from the left leg. To transition into half moon pose, lower your right arm to your hip. This will help your balance. Soften your left leg and begin to bend it. Once you have your balance and are ready to continue, re-straighten the left leg and begin to slowly kick your right leg off the ground. Keep lifting the right leg until it extends straight out from the right hip and sits parallel to the ground. Lift the right arm slowly until it is straight up from your shoulder. Hold and repeat on the opposite side.
4. Bridge Pose
Bridge pose is a good way to end your yoga routine. Lay on your back, with your feet on the floor and your arms extended down towards your feet. Keep your feet parallel and not pointing towards or away from each other. As you feel more comfortable doing so, lift your hips up and off the ground. For support, put a yoga block underneath the base of your spine. Relax here.
Practicing these four yoga poses will provide physical relief from the pain of a miscarriage and allow you time to mentally rest and recuperate.
3 Yoga Positions to Reduce Hot Flashes
Hot flashes can be difficult and frustrating to deal with. Some women have found that specific yoga poses work wonders in the treatment and prevention of heat flashes. Here are three of the best yoga poses to try if you experience hot flashes!
1. Warrior I
Warrior I is probably one of the best yoga positions to help in the reduction of hot flashes. Not only does it open up your body and expose all areas to cool air flow, but it also helps to calm your nerves, clear your mind and concentrate on the task at hand. To do Warrior I, start by standing tall on a flat surface. Carefully step your left foot approximately two feet behind your body, and angle your foot so that it is not at a 45 degree. Make sure your right foot and hips are still facing forward. Take a deep breath. As you exhale your breath, slowly bring both arms up overhead, and bring your palms together. Finally, drop the right knee down, so you are now positioned into a semi-lunge. Hold this pose for at least 30 seconds before switching to the other leg.
2. Tree Pose
Tree pose is another great one for women who are suffering from hot flashes. Start by standing tall on a hard surface. Stretch your body as high as you can. You should feel like there is a string pulling your head up to the ceiling. Take a deep breath. As you exhale your breath, slowly lift both arms overhead, and bring your palms together. Hold this pose for a few breaths. Now, concentrating on a spot on the floor a few feet in front of your body, carefully lift one foot off the ground. Bring the heel of this foot to the calf of the opposite leg, and rest the toes on the ground. Your knee should now be pointed out to the side wall, and your legs should have a space between them in the shape of a triangle. Hold this pose for at least 30 seconds before switching to the other leg.
3. Corpse Pose
Corpse pose is not only a great way to reduce hot flashes, but also helps to relax all the muscles in the body, and to provide a greater sense of peace to the mind. Start by relaxing on the floor. Rest your arms by your sides, and stretch your legs out in front of your body. Try to relax all of the muscles in your body. Start by concentrating on relaxing the muscles in your feet. When this has been accomplished, work your way up to your legs, stomach, chest, and finally face and head. Rest like this for at least two to three minutes to get the maximum benefit.
3 Beginners Forrest Yoga Positions
Forrest yoga is a type of yoga that focuses on strengthening the abdomen and lower back muscles, otherwise known as the muscles of the “core.” In addition, this yoga teaches participants how to calm both their minds and bodies, thereby achieving peace in their daily life. Here are three positions for beginners:
1. Hands and Knees Balance
Hands and knees balance pose is one of the best beginning Forrest yoga positions to help strengthen and tone your muscles. Start by coming down onto the mat on all fours. Make sure that your hands are positioned directly below your shoulders, and your knees are on the ground directly below your hips. Allow your shins to rest comfortably on the ground, with the top of your feet flat on the floor.
Take a few deep breaths. As you exhale your breath, slowly extend your right arm out in front of your body. It should appear as an extension of your spine, with your hand at the same level of your shoulder. At the same time, extend your left leg out behind you. Similarly, your foot should be at the same level as your hip. Hold this pose for at least 30 seconds before taking a short break. Switch to the other side, and perform the pose with your left arm and right leg extended.
2. Plank
The basic plank pose is another great beginning Forrest yoga pose that can be done by almost anyone. To perform this pose, again get on all four on your yoga mat. Make sure that your hands are directly below your shoulders, with your fingers spaced widely apart. Take a few deep breaths. As you exhale your breath, use the muscles in your core to lift your knees off the ground. Your only contact points with the ground should now be your hands and feet. Carefully step your feet away from your hands, so that you are in a directly line from your feet up to your shoulders. Use the muscles of your core to prevent your lower back from sagging. Look down at the ground at your hands, or focus on a spot a few feet in front of your yoga mat. Hold this pose for at least 30 seconds to achieve optimal results.
3. Boat
Finally, the boat is another great Forrest yoga pose that targets the muscles of the abdomen and lower back. To perform this pose, sit down on the mat with your legs extended in front of your body. Take a few deep breaths. Slowly roll onto your tailbone, so your chest and stomach are exposed to the sky. Slowly and carefully, lift your legs off the ground, keeping them as straight as possible. Be aware that the higher you lift your legs, the easier this exercise will be. Lift your hands off the ground, and extend your arms out in front of your body at a height similar to that of your legs. Hold the pose for at least 30 seconds for best results.
Tone Your Abs with These 3 Yoga Poses
Yes, you can tone your butt with yoga! Many people think that yoga is all about breathing and stretching, but, in fact, it’s a great way to build muscle tone and strength. Try some of these butt-toning yoga poses to get the glutes you’ve always wanted.
1. Crescent Pose
Begin in Mountain Pose, standing erect, with your weight distributed evenly through all four corners of your feet. Make sure your knees, hips and shoulders are stacked directly atop one another; activate your leg muscles and tuck your tailbone under.
Reach back with your left foot until your right knee bends and your right thigh is perpendicular to the floor; press the ball of your left foot firmly into the floor, so that you’re balancing on your toes on that side. Make sure to center the bent knee directly above the right ankle. Press strongly through your right heel and the ball of your right foot. Spread the toes of your right foot for balance.
Take a deep breath, and, as you inhale, sweep your arms up above your head. You can hold your arms up side by side, or you can clasp your hands if you like. Arch your back and look upward toward your thumbs. Remain in this position for ten to thirty seconds, and don’t forget to repeat it for the left leg.
2. Chair Pose
The Chair Pose in yoga is another great way to tone your butt. Begin, as before, in Mountain Pose. You may want to press your legs together, as this makes it easier to balance in Chair Pose. To move into Chair Pose, take a deep breath and raise your arms above your head. Look upward as before. As you exhale, bring your hands down into the prayer position. Then, sit back as if you were in a chair.
Lower yourself as far as you can comfortably go. Lift your toes off the ground and balance on the four corners of your feet. If you have trouble balancing in this pose, perform it with your back pressed against a wall. This will allow you to lower yourself more deeply and tone your butt muscles more. Remain in Chair Pose for ten to thirty seconds.
3. Bridge Pose
For the Bridge Pose, lie flat on the floor with your knees up and your feet on the floor. Keep your heels as close as possible to your hips. Place your arms on either side of your torso.
As you inhale, squeeze your butt muscles and lift your hips toward the ceiling, creating an arch or bridge in your torso. Clasp your hands together and stretch them toward your feet. Press firmly into the soles of your feet and make sure that your knees are centered directly above your ankles, to avoid injury. Remain in the pose for ten to thirty seconds.
If you have neck or lower back problems, speak to a doctor or certified yoga instructor before performing Bridge Pose. A certified yoga instructor can help you modify the pose to safely accommodate your physical limitations.
How Ashtanga Yoga Mixes Cardio and Breathing for Ultimate Weight Loss
As yoga practices go, ashtanga yoga is one of the more vigorous types. With ashtanga yoga you will find yourself getting a whole body workout that, particularly at advanced levels when it raises your heart rate. If practiced regularly, ashtanga yoga can be an integral and effective component of your weight loss program.
About Ashtanga Yoga
Ashtanga is a Sanskrit word that means “eight limbs.” These are eight elements of spiritual practice that rule the mind, body and spirit. The physical elements include control of the breath and senses, posture and bodily purification. The mental and spiritual elements involve meditation, intention, contemplation and ethical considerations.
What to Expect from Ashtanga Yoga
While these philosophies are at the core of ashtanga yoga, your particular class and the degree to which these elements are addressed will depend entirely on your teacher. With most ashtanga yoga classes, you can expect some elements of chanting and/or meditation to start the class. This puts you in the right frame of mind, clears out any excessive thoughts and relaxes you.
Ashtanga Yoga and the Breath
Breathing is a large component of ashtanga yoga. The ujjayi breath is used, a method of breathing where you breathe in and out through your nose. You fill your stomach and lungs deeply with air. The ujjayi breath is performed in between asanas, or postures. The purpose of the deep breathing is to oxygenate your entire body and energize you. The breath fuels you and also clears out any unwanted toxins or impurities from your body.
A Cardio Workout
When you see people leave an advanced ashtanga class, they are usually drenched in sweat. This is because ashtanga yoga is very strenuous. You typically move continuously for a period of 90 minutes. You are moving in and out of vigorous postures that challenge your balance, strength, flexibility and stamina.
If your goal is to get a good cardio workout, you will want to start with a beginning ashtanga yoga class and work your way up to the advanced levels. To do this, you will want to attend often. You will see best results if you attend at least four or five times per week. Attending an ashtanga yoga class infrequently will make it difficult to progress quickly to advanced levels. A regular practice will leave you stronger, more flexible and help you to burn off more calories on a regular basis.
Reduction in Stress and Weight Loss
An additional advantage of ashtanga yoga, or any yoga practice, is the impact on your stress levels. People who practice yoga regularly find that it relieves them of worry and anxiety, and creates a calmer presence. This is particularly useful if you are dieting. High stress levels lead to overeating for some people. When you are less stressed, you will likely be more mindful in your eating practices.
Through a regular practice of ashtanga yoga, you will find yourself getting a cardio workout that uses postures and the breath to raise your heart rate and energize you. The calming benefits of yoga will also relax you and help you to achieve your weight loss goals more quickly.
3 Ashtanga Yoga Poses for Weight Loss
Though ashtanga yoga is often seen as a relatively calming fitness routine, when done correctly it can be quite effective at helping you achieve your weight loss goals. In order to have the best results, consider including down dog, warrior one and child’s pose in your routine.
How Does Ashtanga Yoga Help with Weight Loss?
Before learning what kinds of ashtanga yoga poses are best for weight loss, it is important to understand why these yoga poses can help you achieve your long term weight loss goals. Though yoga is often seen as a way to increase flexibility and help unite body and soul, when done properly, it can also be effective at increasing muscles mass. As research has found, the greater the amount of muscle mass an individual has, the higher the metabolic rate, which will therefore result in a greater ability to achieve weight loss. Any type of ashtanga yoga pose that emphasizes increases in muscle gain will be effective at helping you to lose weight.
1. High Plank
High plank is a great strength training yoga pose that can be used to increase muscle mass in your upper body. For optimal benefits in this pose, start by coming onto all fours on your mat. Lift your knees off the mat, so you are now on just your hands and feet. Step your feet back slightly, so that you are in a straight diagonal line from your feet to your hands. Rotate your weight, so that your shoulders are positioned directly above your hands. Hold this pose for at least 20 to 30 seconds for the best results.
2. Warrior One
Warrior one is another great ashtanga yoga pose that can help to increase muscle mass. Warrior one targets the muscles of the lower body. To perform this exercise, start by getting into the down dog pose. Take a few deep breaths, and carefully step your right foot toward your hands, coming into a lunge position. Lift your hands off the ground, and raise your upper body. Reach your arms overhead, and stretch your torso toward the sky as much as possible. Make sure the toes of your right foot are facing straight ahead, and your right knee is bent to a 90-degree angle. Hold this pose for 20 to 30 seconds for best results.
3. Child’s Pose
Child’s pose is a great way to end any ashtanga yoga routine. This pose can not only be effective at helping you to relax your mind, but also gives your muscles the break they need after a challenging workout. To perform this exercise, come onto all fours on your mat. Carefully push your weight back into your heels, lowering your body to the ground. Keep your arms extended in front of your body, and hold the pose for as long as desired.
4 Easy Types of Morning Exercise
Waking up early to squeeze in some morning exercise is hard enough as it is, never mind mustering up the energy and willpower to make it through an hour long kickboxing class or treadmill run. If you’re looking to work out in the morning hours, doing some type of easy morning exercise is key to sticking to your plan. Consider doing some of the following kinds of exercise after your morning alarm goes off.1. Mat Based Pilates
Pilates is a great early morning exercise because it doesn’t require an extreme amount of cardiovascular endurance. While you have to be focused when doing pilates, it doesn’t require the same amount of stamina as, say, a step aerobics class. Since you’ll be laying down on a mat for most of a pilates session, it’s to mentally prepare for pilates after you get out of bed. There are an abundance of Pilates workout DVDs available, making your morning exercise even easier since you don’t have to leave home.
2. Yoga
Like Pilates, yoga is also a great form of morning exercise since sessions typically begin with simple and relaxing moves before progressing into those that are more difficult. Yoga allows your body to wake up. With the mind and body connection, yoga will get you both mentally and physically prepared to take on the day. Even more, the stretching component will simply feel good first thing in the morning. You can do a video at home or take a morning class at your local gym or yoga studio.
3. Walking
Taking a brisk morning walk does more than just give you a good physical workout. Getting outside for some fresh air first thing in the morning can do wonders for your mood and state of mind as well. All you have to do is throw on some clothes and decent walking shoes and take a stroll wherever you wish (your own neighborhood, a park, the local high school track, etc.). Walking generally puts your mind at ease, making it easier to actually get up and take them on a regular basis. It’s the type of exercise that doesn’t feel like exercise–and the kind that you might actually look forward to doing on a daily basis. You can’t beat that.
4. Swimming
Swimming gentle laps at your local health club or YMCA makes for easy morning exercise because you can set your own pace. Unlike more intense forms of cardio (aerobic classes, running on treadmill), you can adjust your pace as you swim. If you’re looking for an easy morning workout, swimming slow laps in the pool can be a relaxing way to start the day. You’ll still reap the physical benefits without feeling tired or worn out in the process.
The more you workout in the morning, the easier it’ll become to stick with your routine. You can keep the intensity low or ramp it up as you become more accustomed to a.m. exercise.
4 Ways to Gradually Enhance Power Yoga
With the ability to include cardiovascular, strength and flexibility training into one exercise session, power yogais increasing in popularity as a reputable form of exercise, regardless of age, gender or fitness level. If you are an experienced yogi and are looking for a way to ramp up your current power yoga session, consider raising the temperature, or increasing the number of vinyasas, strength or flexibility poses.
1. Turn up the Temperature
One of the best ways to gradually enhance power yoga is by increasing the temperature of the room. This can be effective in a number of ways. Raising the temperature allows your muscles to warm faster, resulting in an increased ability to perform challenging power yoga poses. In addition, exercising in a warmer climate will result in a substantial increase in your heart rate. This can result in increased calorie burn, along with an improvement in your cardiovascular system.
2. Increase the Number of Vinyasas
Another great way to enhance power yoga is by increasing the number of vinyasas that are done during the session. Vinyasas are a combination cardiovascular/strength exercise that acts as an intermediate between groups of similar yoga poses. The vinyasas are often used as a break between poses that focus heavily on increased flexibility. Increasing both the speed and the number of times that these vinyasas are used during your routine can greatly help to enhance the cardiovascular aspect of power yoga, and can also help tone accessory muscles that may otherwise be missed by more traditional yoga poses.
3. Increase the Number of Strength Poses
Consider increasing the number of strength poses that are performed. Typically, yoga is thought of only as an exercise for increasing flexibility. However, it is now being used more and more commonly as an alternative to traditional weight lifting. If you are interested in increasing strength and muscle tone when performing power yoga, be sure to select specific poses that focus on this area, and include them in your routine. Great examples of power yoga poses that emphasize strength include Warrior I and II, and Reverse Warrior. Down Dog, which is probably one of the most famous and well-known of all yoga poses, is a great strength pose that can be used to target the muscles of the shoulders and upper back.
4. Increase Flexibility Poses
If increasing strength isn’t your main area of concern, consider instead focusing on increasing flexibility. In order to really enhance your routine, you must take an active role in your flexibility. Try to stretch one inch further each time you perform a specific pose in order to make gradual progress. Consider including a yoga block or rope into your routine if you are new to yoga, or if you have an injury that is limiting current flexibility.
Adding Bikram Yoga to Your Workout Routine
The uniqueness of Bikram Yoga is in the conditions under which this practice is performed. High room temperature and humidity contribute to stretching better, massaging the internal organs, releasing the toxins and losing weight. And, of course, it aims to bring you a harmony between your body and soul.
Bikram Yoga Facts
Bikram, or as it is often called “hot” yoga, gained its name from its developer, Bikram Choudhury, and has been practiced for about 30 years. A class usually lasts for 90 minutes in a room with 40 percent humidity and the temperature of 100 to 105 degrees Fahrenheit. High room temperature allows muscles to reach better stretching. Hot conditions are created to systematically restrict the blood flow and then release fresh oxygened blood rapidly to your body cells. This becomes possible through completing a series of 26 asanas (standing postures and floor postures), Pranayama and Kapalbhati (cleansing) breathing.
Health Benefits
Sweating is an essential condition of this practice: your muscles warm up and the body detoxication increases. In addition, your spine works thoroughly which restores organism’s functions.
Other benefits of Bikram yoga are muscle toning, better heart strength and lung capacity, increased stamina, eventual relaxation and stress release. Besides deep relaxation, you can gain a boost of energy. An advantage of challenging Bikram yoga practice is that it contributes to weight loss. A regular and correct Bikram practice can reduce the symptoms of asthma, arthritis, back pains and even prevent some diseases.
Setting up a Schedule
It is usually recommended to do hot yoga every day for the first two months. You might even exclude other gym activities for that time. If you have really sore muscles after the first session, try going to the class the next day, too: this will provide your body a stretch and release the tension. If an everyday workout is not possible for you, try going to the class at least 3 or 4 times a week. The more often you practice, the sooner you’ll notice the results.
Useful Tips
- Mind your preparations for the class. Dress in light, breathable and stretchy clothing: the less you wear, the more effective your practice will be.
- Take your own mat and towels to the class, since you will sweat a lot.
- Drink plenty of water and eat nothing during two hours before the yoga session.
- Let the teacher know if you are pregnant or have any injuries.
- Check whether your teacher is certified to teach this type of yoga.
Bikram yoga is very popular for its physical and mental benefits.
Starting Bikram Yoga: How to Begin
Bikram yoga is unlike any other form of yoga. Known also as “hot yoga,” Bikram yoga takes place in a room heated to 104 degrees. The class runs for ninety minutes, covering a total of twenty-six different yoga poses. Before you sign up for your first class, you need to be properly prepared.Eat Light
In general, it is suggested that you not eat for at least three to four hours before the class. If you’re full, the heat coupled with strenuous exercise is a combination sure to make you sick to your stomach. Give your food just enough time to digest, while still having the energy to power through the hour-and-a-half long class. It would also be advisable to eat a light meal prior to class. Try a light, yet filling salad to satisfy your hunger.
Drink, Drink, Drink!
It goes without saying that working out in a 104-degree room can leave you just a little dehydrated. Make sure you drink plenty of water the day before, and the day of class. Holding those poses in the heat will have you sweating more than you likely ever have, so don’t risk it. It is recommended that you drink eight, eight-ounce glasses of water per day.
Also, be sure to bring two or more bottles of water with you to class. This may seem excessive, but you’ll be glad you had the foresight to do this about half an hour in.
The Right Attire
Certain materials are better for exercises in which you can expect to sweat more. The types of workout clothing typically made for other forms of yoga is usually not suitable for Bikram yoga. Choose light, breathable, dry-weave fabrics. Also, make sure you choose non-restricting clothes. Try to steer clear of cotton, as this fiber tends to absorb moisture and can become heavy, restricting your movement, preventing you from judging your form, and is all around uncomfortable. Stick to shorts and a sport or tank top to keep cool and comfortable.
Choosing the Proper Mat
There are many different kinds of yoga mats. For Bikram yoga, it is best to go with a mat that will not become slippery when it gets wet. Mats are essential, as attempting to practice any type of yoga without a mat would be very uncomfortable, and executing poses properly would prove much more challenging. Also, don’t go for the thickest mat you find, as a mat that has too much cushion can compromise your ability to balance yourself.
How Often Should You Go?
Depending on what your goal is for becoming a Bikram yoga student, you should start with two to three classes initially. As your endurance and flexibility grows, you can go as often as you’d like. For weight loss, about three classes a week, or ten classes a month is recommended.
Bikram yoga is gaining popularity quickly, with studios popping up all over the country. If you wish to begin regular classes, know what you should expect, and be prepared well before your first session. With the right knowledge, you’ll be nailing your Ustrasana in no time!
Bikram Yoga as Physical Therapy
Bikram yoga is a type of yoga that relies on a series of 26 asanas, or postures, performed in a hot room. Bikram yoga studios are heated to about 105 degrees F and about 40% humidity. Practicing yoga poses under these conditions helps loosen your muscles, lubricate your tendons and joints, and stimulates your lymphatic system to eliminate toxins.
Bikram Yoga Explained
Bikram yoga, or hot yoga, is a school of yoga founded by teacher Bikram Choudry. It’s performed in rooms heated to more than one hundred degrees F, and with humidity levels of between 40 and 60%. Bikram yoga is a rigid practice that consists of a series of 26 asanas or yoga postures. About half of these postures are standing postures, while the other half are performed on the floor; there are no inversions, but pranayama, or yogic breathing practices, are performed during the practice.
Therapeutic Benefits of Bikram Yoga
Practitioners and teachers of Bikram yoga believe in the practice’s healing benefits. The high levels of heat and humidity in Bikram yoga studios loosen your muscles and lubricate your joints and ligaments to allow for greater degrees of flexibility than you would normally experience. Teachers and practitioners alike claim that this strengthens the muscles, joints and ligaments and can help heal joint and muscle injuries and soothe the symptoms of chronic joint or muscular conditions.
Practicing the Bikram yoga sequence under the conditions present in hot yoga studios also increases your blood flow, so that your body’s tissues receive higher levels of oxygen and nutrients. The higher temperatures also help improve respiratory and cardiovascular health.
One of the most well known side effects of Bikram yoga is that is makes you sweat, a lot. The high levels of heat in hot yoga studios stimulate your lymphatic system to help flush out toxins, which can be of therapeutic benefit to those recovering from physical injury. The heat also strengthens your immune system, increases your metabolism and can help correct hormonal imbalance.
Risks Associated with Bikram Yoga
Like any form of strenuous exercise, Bikram yoga is not without risks. Due to the high degrees of heat and humidity under which Bikram yoga is practiced, practitioners run the risk of dehydration, heat exhaustion, heat stroke and fainting. Anyone practicing Bikram yoga should drink lots of water before, during and after the class. Anyone practicing Bikram yoga should not be afraid to lie down and rest for a few moments if the class becomes too strenuous or they feel faint; if the heat of the Bikram yoga studio begins to feel overpowering, leave the class.
Like practitioners of other forms of yoga, Bikram yoga practitioners are at increased risk of muscle, joint and ligament injury. When muscles, joints and ligaments are heated they become more flexible, but Bikram yoga practitioners should still be careful not to push themselves to the point where they might sustain muscle, joint or ligament injury.
How to Keep Cool in Bikram Yoga
Bikram yoga, or hot yoga, is performed in a special studio heated to 105 degrees F, with a humidity level of about 60%. Bikram yoga uses a series of 26 poses, or asanas, to build strength and flexibility in participants. Proponents of Bikram yoga say that the high levels of heat and humidity used in Bikram yoga can help students build flexibility faster than traditional yoga classes can, but others feel the high levels of heat and humidity could be dangerous. Here’s how you can enjoy Bikram yoga without succumbing to the heat.
Bikram Yoga Explained
Bikram yoga classes take place in a sauna like environment, in studios heated up to 105 degrees F and at least 60% humidity. Students perform a rigid series of 26 asanas and breathing exercises designed to build strength and flexibility, as well as promote deep relaxation. The extreme heat and humidity in Bikram yoga studios cause students to sweat profusely, which can help the body release toxins. Students and instructors also believe that the heat and humidity helps promote enhanced flexibility, since it keeps your muscles warmer than they would be during any other form of exercise.
Stay Hydrated During Bikram Yoga Classes
Staying hydrated is one of the most important ways to keep cool during Bikram yoga class. In fact, due to the excessive sweating you’ll experience during class, you’ll need to stay extra hydrated to avoid becoming dangerously ill.
Make sure you drink 32 ounces of water each day. Drink an additional 16 ounces of water in the two hours prior to your Bikram yoga class. Bring at least 32 ounces of water with you and drink them during class. Drink another 16 ounces of water in the two hours following your class.
Dress Right
Choose your Bikram yoga outfit carefully. Choose form fitting, elastic clothes that won’t inhibit your movements, made from fabric that will allow your skin to breathe. Cotton fabrics are best.
Many Bikram yoga students layer up so that they can remove outer clothing during class. Try a pair of long cotton yoga pants over a pair of cotton shorts or thin cotton leggings. It’s perfectly acceptable to strip down to your sports bra during a Bikram yoga class.
Be prepared to practice Bikram yoga barefoot (yoga instructors in general encourage their students to remove socks as well as shoes). If you have long hair, you’ll want to tie it back. Long hair can get in your way and it can also raise your body temperature if you leave it down.
Take along a change of clothes to put on after class. You may well find that your clothes have become sopping wet by the end of your Bikram yoga class. Changing into dry clothes can help you feel comfortable and clean after class, and it can keep you from getting a chill.
Ask for Help if You Feel Too Hot
If you begin to feel overwhelmed by the heat, feel free to rest or even ask for the teacher’s help. If you’re too hot, the teacher can help you to a cooler area and can take steps to lower your body temperature.
Starting Bikram Yoga: How to Begin
Bikram yoga is unlike any other form of yoga. Known also as “hot yoga,” Bikram yoga takes place in a room heated to 104 degrees. The class runs for ninety minutes, covering a total of twenty-six different yoga poses. Before you sign up for your first class, you need to be properly prepared.
Eat Light
In general, it is suggested that you not eat for at least three to four hours before the class. If you’re full, the heat coupled with strenuous exercise is a combination sure to make you sick to your stomach. Give your food just enough time to digest, while still having the energy to power through the hour-and-a-half long class. It would also be advisable to eat a light meal prior to class. Try a light, yet filling salad to satisfy your hunger.
Drink, Drink, Drink!
It goes without saying that working out in a 104-degree room can leave you just a little dehydrated. Make sure you drink plenty of water the day before, and the day of class. Holding those poses in the heat will have you sweating more than you likely ever have, so don’t risk it. It is recommended that you drink eight, eight-ounce glasses of water per day.
Also, be sure to bring two or more bottles of water with you to class. This may seem excessive, but you’ll be glad you had the foresight to do this about half an hour in.
The Right Attire
Certain materials are better for exercises in which you can expect to sweat more. The types of workout clothing typically made for other forms of yoga is usually not suitable for Bikram yoga. Choose light, breathable, dry-weave fabrics. Also, make sure you choose non-restricting clothes. Try to steer clear of cotton, as this fiber tends to absorb moisture and can become heavy, restricting your movement, preventing you from judging your form, and is all around uncomfortable. Stick to shorts and a sport or tank top to keep cool and comfortable.
Choosing the Proper Mat
There are many different kinds of yoga mats. For Bikram yoga, it is best to go with a mat that will not become slippery when it gets wet. Mats are essential, as attempting to practice any type of yoga without a mat would be very uncomfortable, and executing poses properly would prove much more challenging. Also, don’t go for the thickest mat you find, as a mat that has too much cushion can compromise your ability to balance yourself.
How Often Should You Go?
Depending on what your goal is for becoming a Bikram yoga student, you should start with two to three classes initially. As your endurance and flexibility grows, you can go as often as you’d like. For weight loss, about three classes a week, or ten classes a month is recommended.
Bikram yoga is gaining popularity quickly, with studios popping up all over the country. If you wish to begin regular classes, know what you should expect, and be prepared well before your first session. With the right knowledge, you’ll be nailing your Ustrasana in no time!
Bikram Yoga - The 26 Pose Yoga in Heat
Bikram Yoga is named after its founder - Bikram Choudhury, who studied Yoga with Bishnu Ghosh, brother of Paramahansa Yogananda. It is a series of 26 poses performed in a room with temperature of 105 degrees Fahrenheit. Each Yoga Pose is usually performed twice and held for a certain period of time. Yoga Sessions start from Standing Postures, then the Backbends, Forward Bends, and Twists. The poses are accompanied by Kapalabhati Breath or the "blowing in firm".
Why practice Yoga in a heated room?
What are the Benefits of Bikram Yoga?
Why practice Yoga in a heated room?
- Heat is used in Bikram and Hot Yoga in order to allow you to go deeper and safer into a Yoga Pose.
- Your body becomes more flexible in the heat and since most poses used in Bikram are physically challenging, heat allows you to get into a pose that you never imagined you can do.
- It also eliminates the risk of injuries, promotes sweating, and helps you release the toxins in your body.
- The Bikram Yoga Poses not only work on your muscles but also on your internal organs.
- Each pose stretches and strengthens your muscles, joints, and ligaments and, at the same time release the toxins and work on your internal organs like the glands and the nervous system.
What are the Benefits of Bikram Yoga?
- Bikram Yoga is designed to "scientifically" warm and stretch muscles, ligaments, and tendons in the order in which they should be stretched.
- The practice of Bikram Yoga promotes the cleansing of the body and release of toxins and utmost flexibility.
- It can also reduce stress and increase blood circulation according to Yoga Books.
- The practice of Bikram Yoga can also help you lose weight and develop muscles.
- Anyone can practice Bikram Yoga even people with chronic diseases such as arthritis, diabetes, and thyroid disorders may benefit in doing the Yoga Poses by reducing symptoms, and also one of the best ways to prevent any ailments by keeping the body healthy.
Yoga Practice May Help Ward off Cold and Flu
A recent story on NPR sheds some light on evidence that may help keep you from one thing that everyone dreads- catching a cold or flu this season. The British Journal of Sports Medicine study cited found that people who exercised 5 days a week got sick for 40% fewer days than those who did so one day or less. While the exact reason why this is the case is still only speculation in the scientific community, there seems to be a clear correlation here. A similar study by the Fred Hutchinson Cancer Research Center in Seattle found results that mirror these findings as well.
Dr. David Neiman of Appalachian State University adds another layer to this, saying that after 90 minutes of high exertion- like long distance running- our defenses instead go down, opening us up to sickness for up to 24 hours following exercising. So the key here is not to wear yourself out and inhibit your body's defenses.
Yoga is a great option for reaping these benefits, since each person practices to his or her own ability so as not to be hard on the body. The meditative aspect of practice serves as a one-two punch by helping to manage stress, which we know only impedes the immune system further. In addition to lowering stress levels, yoga has been lauded for centuries for improving strength, posture, flexibility, concentration, heart and lung health, and so much more.
The implications of the study are that one is exercising for at least 20 minutes on each of those 5 days, so whether you can attend an hour class or practice at home for only a half hour, most of us can certainly find the time. Even 15 minutes at the beginning and end of a busy day is great. Alternating days of yoga and cardio is also a great option to vary your routine, and in return, your fitness benefits.
Where else besides yoga class can you go to stay in shape, flu-free, and sane this holiday season? There's nowhere better.
In peace and health,
Yoga for the Back - How Can Yoga Help Deal with Common Back Injuries
The Spinal Column which is found in our Back is one of the most vital parts of our body. It supports our trunks, protects the Spinal Cord and the Spinal Nerves and is highly responsible for all our posture and movements making Spinal Injuries are painful and sometimes disabling. A lot of people experience some kind of Back Pain at some point in their lives and for some, this pain developed into a chronic of degenerative Spinal Disorders which can cause paralysis or disability. Back Injuries are the leading cause of work-related disability in the United States affecting both Men and Women of almost all age groups. Back Injuries, however, are highly preventable through exercise and proper posture.
An adult's Spinal Column or Vertebral Column is approximately 72 centimeters in length. It is composed of 33 vertebrae which is divided into five categories: 1. Cervical Vertebrae; 2. Thoracic Vertebrae; 3. Lumbar Vertebrae; 4. Fused Sacral Vertebrae, and; 5. Coccyx (Coccygeal) vertebrae. The Cervical Column is composed of seven vertebrae and is positioned at the top of the Spinal Column.
Most Back Injuries are not fatal and are musculoskeletal - associated with the Bones, Muscles, tendons, joints, and ligaments. According to studies, majority of Back Pain cases is caused by some form of irritation of the nerves that travels from the Spinal Cord through the bones, making the muscles to tense. Irritation can be caused by stress, activity, mechanical problem in the Spine, or a Herniated Disc. Other causes include kidney infection, ulcers, Gastrointestinal Distress, problems in the reproductive organs or other internal organ disorder, including cancer. These injuries may come in the form of Sprain, Strain, Herniated Disc, Sciatica, Scoliosis, Osteoporosis or bone and joint injury like Osteoarthritis and Fibromyalgia.
Sprain and Strain
The most common Back injuries are Sprain and Strain. These are usually caused by too much stretching of the Back, slowing down abruptly, landing awkwardly, abrupt change in direction, and colliding with another person which happens mostly in sports events.
Herniated Disc
Another Back Injury which can cause acute pain and require medical attention is the Herniated Disc. Herniated Disc is often debilitating, symptoms of a Herniated Disc include numbness or tingling sensation in the legs and feet, muscle spasm or cramping, sciatica, loss of leg function, and severe Back Pain. Smoking, lack of exercise, improper diet, Aging, and poor posture contributes in increasing your risk for Disc Herniation. Activities such as incorrect lifting, twisting and the daily wear and tear also increases a person's risk for this Back illness. Disc Herniation may progress suddenly or gradually over weeks or months and it often affects the Lumbar Vertebrae.
Osteoporosis
Osteoporosis is a Back Ailment which can happen without symptoms. Osteoporosis is the disorder wherein the bones are abnormally brittle, less dense which is the result of decreased bone mass or a number of different diseases and abnormalities. Symptoms include fracture in the hips, vertebrae, wrist or other parts of the body; curvature of the spine and loss of height. Osteoporosis cannot be cured but may be controlled or prevented. This Back ailment is common in older people, and a person usually does not know that he or she has osteoporosis until fracture occurs. Among the risk factors are gender, race, lifestyle and genes. Osteoporosis mostly affect women than men since they have less bone mass, experience menopause and live longer. Small-boned Women also have higher risk, Asians and Caucasians also have higher risk than Black people. Poor diet, smoking, excessive alcohol intake and lack of exercise also puts you at a higher risk. People who are suffering from or have a family history of diseases like Cushing's Syndrome, hyperthyroidism, and hyperparathyroidism, and other metabolic and gastrointestinal disorders also have a higher tendency to have Osteoporosis.
Scoliosis
Scoliosis is another Back ailment that affects millions of people worldwide. It is defined as the abnormal lateral curvature of the spine to the side, either left or right, and originated from the Greek word which means curvature. This ailment is usually developed during childhood and rarely occurs in adults. Scoliosis in adults usually began in childhood but wasn't diagnosed or treated. Common causes include progression of the disease from childhood, asymmetric degeneration of the joint in the spine, or a combination of both. The Spinal curve in Scoliosis may occur in the Lumbar or Thoracic Vertebrae, though it may also occur in both. The problems can get worse if not treated, and may sometimes cause a disfiguring curve or a large hump in the Back. Though it is usually painless, Scoliosis can sometimes prevent a person from doing some exercises. In severe cases, the spine can rotate and result in prominent ribs on one side of the body making the spaces between the ribs narrow thus causing difficulty in Breathing.
Treatments for Scoliosis include the use of braces or sometimes, surgery. Others try electrical muscle stimulation, chiropractic manipulation and exercise. Though exercise cannot stop Scoliosis alone but it can help in promoting overall health and well-being.
Sciatica
Other common Back ailments are Sciatica, Osteoarthritis and Fibromyalgia. Sciatica is often caused by a Herniated Disc, other causes include Sacroiliitis, Lumbar Facet Joint Syndrome, Piriformis Syndrome, Iliolumbar Syndrome and Lumbar Spinal Stenosis. Sciatica described as the pain along the Sciatic Nerve or start from the buttock to the back of the leg. Sciatica may also cause numbness and tingling or pain in the sacrum. In Sciatica, the pain in the posterior thigh, lower leg or foot can be much worse than the lower Back Pain. Osteoarthritis and Fibromyalgia are the most common forms of arthritis. For more information, visit our site about Yoga for Arthritis.
The most common treatment for Back Pains includes medication, exercise, and a change in lifestyle, sometimes surgery for sever Back Ailments. Yoga is a mild form of physical activity which can help in strengthening Back Muscles and Skeletal system. It can help in controlling and preventing the occurrence and re-occurrence of Back Injuries which can lead to some Chronic or Acute Back Ailment. The practice of Yoga can be helpful to diagnosed disc problems after the acute stage has passed. The Proper Diet and no smoking lifestyle which are part of Yogic Lifestyle will facilitate fast recovery and prevention for Osteoporosis and Herniated disc. Asanas can tone your Back Muscles, make it more flexible, alleviate pain and improve your posture. Yoga lifestyle, Yoga Poses combined with medical attention can decrease the debilitating power ofBack Pains.
An adult's Spinal Column or Vertebral Column is approximately 72 centimeters in length. It is composed of 33 vertebrae which is divided into five categories: 1. Cervical Vertebrae; 2. Thoracic Vertebrae; 3. Lumbar Vertebrae; 4. Fused Sacral Vertebrae, and; 5. Coccyx (Coccygeal) vertebrae. The Cervical Column is composed of seven vertebrae and is positioned at the top of the Spinal Column.
- Cervical Vertebrae serves as the framework of the Neck and support the Head. These are flexible bones. The first Cervical Vertebrae is called C1 or the Atlas and the second is called C2 or the Axis.
- The second region of the Vertebral Column is called theThoracic Vertebrae which is composed of twelve vertebrae and is located in the chest area or in the middle of the Back. The bone in the Thoracic Vertebrae move with the ribs and protect many vital organs.
- Next to the Thoracic is the Lumbar Vertebrae, consisting of five or sometimes six vertebrae. The Lumbar Vertebrae is larger than the Cervical and Thoracic, and carries most of our body's weight.
- Located just below the Lumbar Vertebrae is the Sacrum, a fused triangle-shaped vertebra. The Sacrum is originally composed of five vertebrae during childhood and fused into one vertebra after the age of 26. This vertebrae consists the Back wall of the pelvic girdle.
- After the Sacrum is another uniquely shaped vertebra which composed the bottom of the spine called the Coccyx or Tailbone. The Coccyx is composed of 3-5 bones that are fused together during adulthood.
Most Back Injuries are not fatal and are musculoskeletal - associated with the Bones, Muscles, tendons, joints, and ligaments. According to studies, majority of Back Pain cases is caused by some form of irritation of the nerves that travels from the Spinal Cord through the bones, making the muscles to tense. Irritation can be caused by stress, activity, mechanical problem in the Spine, or a Herniated Disc. Other causes include kidney infection, ulcers, Gastrointestinal Distress, problems in the reproductive organs or other internal organ disorder, including cancer. These injuries may come in the form of Sprain, Strain, Herniated Disc, Sciatica, Scoliosis, Osteoporosis or bone and joint injury like Osteoarthritis and Fibromyalgia.
Sprain and Strain
The most common Back injuries are Sprain and Strain. These are usually caused by too much stretching of the Back, slowing down abruptly, landing awkwardly, abrupt change in direction, and colliding with another person which happens mostly in sports events.
Herniated Disc
Another Back Injury which can cause acute pain and require medical attention is the Herniated Disc. Herniated Disc is often debilitating, symptoms of a Herniated Disc include numbness or tingling sensation in the legs and feet, muscle spasm or cramping, sciatica, loss of leg function, and severe Back Pain. Smoking, lack of exercise, improper diet, Aging, and poor posture contributes in increasing your risk for Disc Herniation. Activities such as incorrect lifting, twisting and the daily wear and tear also increases a person's risk for this Back illness. Disc Herniation may progress suddenly or gradually over weeks or months and it often affects the Lumbar Vertebrae.
Osteoporosis
Osteoporosis is a Back Ailment which can happen without symptoms. Osteoporosis is the disorder wherein the bones are abnormally brittle, less dense which is the result of decreased bone mass or a number of different diseases and abnormalities. Symptoms include fracture in the hips, vertebrae, wrist or other parts of the body; curvature of the spine and loss of height. Osteoporosis cannot be cured but may be controlled or prevented. This Back ailment is common in older people, and a person usually does not know that he or she has osteoporosis until fracture occurs. Among the risk factors are gender, race, lifestyle and genes. Osteoporosis mostly affect women than men since they have less bone mass, experience menopause and live longer. Small-boned Women also have higher risk, Asians and Caucasians also have higher risk than Black people. Poor diet, smoking, excessive alcohol intake and lack of exercise also puts you at a higher risk. People who are suffering from or have a family history of diseases like Cushing's Syndrome, hyperthyroidism, and hyperparathyroidism, and other metabolic and gastrointestinal disorders also have a higher tendency to have Osteoporosis.
Scoliosis
Scoliosis is another Back ailment that affects millions of people worldwide. It is defined as the abnormal lateral curvature of the spine to the side, either left or right, and originated from the Greek word which means curvature. This ailment is usually developed during childhood and rarely occurs in adults. Scoliosis in adults usually began in childhood but wasn't diagnosed or treated. Common causes include progression of the disease from childhood, asymmetric degeneration of the joint in the spine, or a combination of both. The Spinal curve in Scoliosis may occur in the Lumbar or Thoracic Vertebrae, though it may also occur in both. The problems can get worse if not treated, and may sometimes cause a disfiguring curve or a large hump in the Back. Though it is usually painless, Scoliosis can sometimes prevent a person from doing some exercises. In severe cases, the spine can rotate and result in prominent ribs on one side of the body making the spaces between the ribs narrow thus causing difficulty in Breathing.
Treatments for Scoliosis include the use of braces or sometimes, surgery. Others try electrical muscle stimulation, chiropractic manipulation and exercise. Though exercise cannot stop Scoliosis alone but it can help in promoting overall health and well-being.
Sciatica
Other common Back ailments are Sciatica, Osteoarthritis and Fibromyalgia. Sciatica is often caused by a Herniated Disc, other causes include Sacroiliitis, Lumbar Facet Joint Syndrome, Piriformis Syndrome, Iliolumbar Syndrome and Lumbar Spinal Stenosis. Sciatica described as the pain along the Sciatic Nerve or start from the buttock to the back of the leg. Sciatica may also cause numbness and tingling or pain in the sacrum. In Sciatica, the pain in the posterior thigh, lower leg or foot can be much worse than the lower Back Pain. Osteoarthritis and Fibromyalgia are the most common forms of arthritis. For more information, visit our site about Yoga for Arthritis.
The most common treatment for Back Pains includes medication, exercise, and a change in lifestyle, sometimes surgery for sever Back Ailments. Yoga is a mild form of physical activity which can help in strengthening Back Muscles and Skeletal system. It can help in controlling and preventing the occurrence and re-occurrence of Back Injuries which can lead to some Chronic or Acute Back Ailment. The practice of Yoga can be helpful to diagnosed disc problems after the acute stage has passed. The Proper Diet and no smoking lifestyle which are part of Yogic Lifestyle will facilitate fast recovery and prevention for Osteoporosis and Herniated disc. Asanas can tone your Back Muscles, make it more flexible, alleviate pain and improve your posture. Yoga lifestyle, Yoga Poses combined with medical attention can decrease the debilitating power ofBack Pains.
Yoga Diet - The Yogic Way of Changing Your Diet
A change to a complete vegetarian diet cannot happen overnight. You can't just say, "From now on I will stop eating meat," and expect the transition to go smoothly. It has to be done little by little and not instantaneously.
The main principle of the Yoga diet is increasing the intake of fruits and vegetables with the goal of eventually shifting to a pure vegetarian diet. And since such a diet is a healthy diet, it will lead to a stronger body and a better state of mind. Here are some tips on how to make the change much easier for you:
In time, you will see the benefits of a Yoga diet. And as much as the food in a Yoga diet is nutritious, it is also rich in Prana or life force. When you feel the increase of life energy as brought about by this diet, you will understand the meaning of the saying, "You are what you eat."
As a good starting point, you can find healthy and delicious recipes from some Yoga books and websites about vegetarian diet. These can help you start your journey to both a healthier diet and a better way of life.
The main principle of the Yoga diet is increasing the intake of fruits and vegetables with the goal of eventually shifting to a pure vegetarian diet. And since such a diet is a healthy diet, it will lead to a stronger body and a better state of mind. Here are some tips on how to make the change much easier for you:
- Include plenty of green, leafy vegetables in your diet while minimizing the intake of meat.
- If you have a certain favorite unhealthy food, don't immediately deny yourself of it. Instead, set a certain limit for yourself on when to eat it, like once a week. Then try to increase this limit every time until you can finally go on without eating that unhealthy food.
- Ensure that you have a regular intake of good protein food, such as nuts, legumes, whole grains, and cheese.
- Eat salad or raw vegetables every day. If you're cooking vegetables, do it as quickly as possible in order to preserve their goodness.
- Cut back on junk food. Although potato chips are technically vegetables, it's not the type of food we are looking for in a Yoga diet.
- Avoid "denatured" food such as flour, white bread, cakes, or refined cereals.
- Eat some fresh fruits every day.
- Make sure that the food you eat promotes health of the body.
- Learn to substitute more Sattvic food for Rajastic or Tamastic ones. Read more about these on our page about The Three Gunas.
- Cook only as much as you need and no more. Do not overeat. Overeating is also bad for the body.
- Be inventive and adventurous.
- Don't set goals that might be too big for you. Go for realistic ones. Just do things slowly. Try it out for a few weeks and see what happens.
In time, you will see the benefits of a Yoga diet. And as much as the food in a Yoga diet is nutritious, it is also rich in Prana or life force. When you feel the increase of life energy as brought about by this diet, you will understand the meaning of the saying, "You are what you eat."
As a good starting point, you can find healthy and delicious recipes from some Yoga books and websites about vegetarian diet. These can help you start your journey to both a healthier diet and a better way of life.
Hot Yoga Became My "Secret Weapon"!
Now let’s fast forward almost 10 years to when I discovered hot yoga. And WOW, I can only wish that I had the power of hot yoga to accelerate my shape change even more back then.
My approach to diet and nutrition now has also become waaay more sophisticated (but still simple). No longer the “blunt instrument” that it was in 1993.
But the truth is, as you’ll see further down this page, is that you need an approach to weight loss that is balanced and is not simply based on a "diet" and "doing some yoga".
In my opinion, you WON’T get sustainable change from a “one-dimensional” approach.
Not from a "diet-driven-only" approach.
Not from an "exercise-driven-only" approach.
And not from some mysterious "mind-power-only".
Now this raises a very interesting point ...
Weight loss is NOT some kind of punishment.
Nor is it depriving yourself of delicious, vital foods.
And thankfully, it doesn't require a punishing schedule at the gym.
I believe the problem is simple ...
We think too much!
The thing is, the marketers of the latest weight loss "fads" know this and dangle "the next big thing" in front of our eyes, as if it will be our salvation - and we think, "yes, you're right, the new high-in-octopus-ink-extract-diet-broth WILL work, I know it will!".
The abundance of pseudo-science and choices for those who would love to shed some pounds is bewildering ... I know so because you told me!
A survey in which we asked people "what would you MOST LOVE about a weight loss program" ... an overwhelming majority said "don't make me think".
I think this is a reflection of the huge range of choices you *could* make ... most of which simply won't be sustainable anyway.
OK, so let's get to my approach.
I'm going to outline for you a set of principles that you can follow RIGHT NOW that will make all the difference.
They are not difficult, and certainly once you follow them, they don't require any extra thought.
The best thing about them is that they are SUSTAINABLE!
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